1, what coarse grains do you eat to lose weight?
(1) adzuki bean
Adzuki bean is our common adzuki bean, which is a common miscellaneous grain with high nutritional value. Adzuki bean is rich in vitamin B 1, B2, protein and various minerals, and has the functions of enriching blood, diuresis, detumescence and promoting heart activation. Eating more can prevent foot swelling and have the effect of losing weight. Its alkaloids can increase gastrointestinal peristalsis, reduce constipation, promote urination, and eliminate edema caused by heart or kidney diseases. Eating red beans to lose weight can make your thighs and waist have a very obvious curve effect.
(2) Black rice
Compared with other foods, black rice has many advantages in losing weight. It is rich in B vitamins, carbohydrates and various trace elements. The above ingredients make black rice lose weight more nutritious. Although it is slower than some weight loss methods in protein, it is stable, not easy to rebound, and more importantly, it is safe and will not cause discomfort to the human body. However, due to the lack of calcium content in black rice, it is suggested to eat more vegetables and do more outdoor activities during weight loss with black rice.
(3) Oats
Oats contain more soluble fiber than polished rice 10 times. The intake of soluble fiber can make people absorb food nutrition for a long time, and then achieve or maintain satiety. It can also accelerate intestinal peristalsis and metabolism, reduce cholesterol, and persist for a long time, which is beneficial to health and has slimming effect.
2. The benefits of eating coarse grains regularly
Coarse grains are rich in insoluble cellulose, which is beneficial to ensure the normal operation of digestive system. Together with soluble fiber, it reduces the concentration of low-density cholesterol and triglyceride in blood; Increase the residence time of food in the stomach, delay the rate of glucose absorption after meals, and reduce the risk of hypertension, diabetes, obesity and cardiovascular and cerebrovascular diseases.
Medical research also shows that cellulose helps to resist many diseases such as gastric cancer, intestinal cancer, breast cancer and ulcerative enteritis. But for coarse grains, we should not eat too much, because excessive consumption of coarse grains also has disadvantages.
3. The disadvantages of excessive consumption of coarse grains
Take people aged 25-35 as an example. If you eat too much "coarse grains", it will affect the absorption of protein, inorganic salts and some trace elements by human body functions, and even affect the reproductive capacity of human body.
1. Eating too much coarse grains will affect digestion. Excessive cellulose can lead to acute symptoms such as intestinal obstruction and dehydration.
2. Eating coarse grains for a long time will also affect absorption, so that the human body lacks many basic nutrients. The so-called "delicious face" is a typical manifestation of malnutrition caused by eating too much cellulose.
3. For those "special" people who need a lot of nutrition, the harm caused by excessive consumption of coarse grains is the most obvious, including pregnant women, lactating women and growing teenagers.
4. Cellulose can also interfere with drug absorption. It can reduce the efficacy of some hypolipidemic drugs and antipsychotic drugs.
4. Three ways to eat coarse grains correctly
1. Eat coarse grains and drink plenty of water in time.
The cellulose in coarse grains needs to be backed by sufficient water to ensure the normal work of the intestine. Generally, if you eat 1 times cellulose, you should drink 1 times more water.
2. Eat coarse grains step by step
A sudden increase or decrease in the intake of coarse grains will cause intestinal reactions. For people who usually focus on meat, in order to help the intestines adapt and increase the intake of coarse grains, it is necessary to step by step and not rush.
Eat coarse grains with meat dishes
When we cook food every day, we should not only consider our own tastes and hobbies, but also consider the combination of meat and vegetables and a balanced diet. The daily intake of coarse grains should be 30 ~ 60 grams, but it should also be adjusted according to personal conditions.
5. What kind of porridge should I drink during weight loss?
(1) Three-meter red bean porridge
Ingredients: fragrant rice, coix seed 30g each, glutinous rice 50g, adzuki bean15g.
Exercise:
1. Soak adzuki beans in clear water for 2 hours, and soak coix seed in clear water for a while. Wash fragrant rice and glutinous rice separately, and fill the pot with water.
2. After the fire is boiled, add fragrant rice, glutinous rice, red beans and coix seed and simmer for 25 minutes. When the beans are rotten and the porridge is fragrant, stir the porridge evenly.
Food comment: This product can clear away heat and promote diuresis, strengthen spleen and eliminate dampness, lose weight and reduce fat, not only can be used to lose weight and prevent obesity, but also can reduce blood fat and whiten skin. It is also of great benefit to the recovery of people who have been ill for a long time. It should be noted that body fluid and blood produce fluid, those who urinate too much need to eat less, those who have dry stools and pregnant women should use it with caution.
(2) Fresh sunflower porridge
Ingredients: fresh sunflower100g, 50g of rice.
Exercise:
1, directly clean the sunflower and cut it into filaments.
2. Wash the rice, then put it in the pot, add some water and cook it into porridge. When it is almost ripe, add sunflower and cook for a while.
Food Comments: Fresh sunflower porridge is a delicious dish. The main ingredient is rice, which can not only lose weight, but also be used for constipation, urine, dysentery, bloody stool, furuncle and carbuncle caused by gastrointestinal heat accumulation.
(3) Winter melon lean meat porridge
Ingredients: wax gourd100g, lean pork 30g, japonica rice 60g. Starch, chopped green onion, salt.
Exercise:
1. Wash and chop pork into minced meat, add salt and water starch and stir well. Wash the wax gourd, peel and slice it, wash the japonica rice and fill the pot with water.
2. After boiling, add japonica rice, simmer porridge for 20 minutes, add minced meat and wax gourd slices, and simmer porridge 10 minute.
Food comment: This product has the effects of nourishing stomach, promoting fluid production, clearing stomach and reducing fire. Long-term consumption can not only lose weight, but also keep the skin white and moist and strengthen the body.
(4) Celery double rice porridge
Ingredients: 20g of millet, 50g of japonica rice and 50g of celery. The right amount of salt.
Exercise:
1. Wash japonica rice and millet respectively, remove the roots of celery, wash, cut into small pieces, and fill the pot with water.
2. After the fire boils, add japonica rice and millet, simmer for 30 minutes, add celery, continue simmering for 10 minutes, and finally add salt to taste.
Food Comments: This porridge has the effects of calming the liver and lowering blood pressure, clearing away heat and toxic materials, and has a good slimming effect, so it is an ideal green slimming food. It is especially suitable for obese people with hypertension and hyperlipidemia.
(5) Banana porridge
Ingredients: 2 bananas, 50g rice and proper amount of sugar.
Exercise:
1. Peel bananas and mash them directly.
2. Wash the rice, put it directly into the pot, add appropriate amount of water to cook the porridge, wait until it is almost cooked, add bananas and sugar, and continue to cook for a while.
Food Comments: The porridge tastes good and makes you feel full, and because bananas are rich in dietary fiber and alcohol, they can effectively stimulate gastrointestinal peristalsis, help digestion, eliminate constipation and lose weight.