First of all, diet dishes
1 broccoli
Broccoli is a common vegetable in the family, and winter is also a good season to eat broccoli. Moreover, broccoli is a high-fiber vegetable, rich in dietary fiber, which can effectively reduce the absorption of glucose by the stomach, thus lowering blood sugar. Fiber absorbs water and expands in the stomach, which can form a larger volume, make people feel full and help reduce food intake.
Recommended eating method: Broccoli is mainly eaten with salad or cooked as a side dish of western food, which avoids the loss of nutrition during high temperature heating and is more conducive to health. People who are used to eating hot dishes can also stir-fry it with meat, eggs or shrimp.
2.cabbage
Chinese cabbage is the main course on the table in winter. In winter, the weather is dry, and Chinese cabbage is extremely high in water content and rich in vitamins. Eating more Chinese cabbage can play a good role in nourishing yin, moistening dryness and caring skin. Similarly, you can lose weight. Chinese cabbage is rich in crude fiber, which can help digestion, reduce food accumulation and avoid fat deposition. While promoting gastrointestinal peristalsis and digestion, the deposited toxins and unabsorbable fat are excreted.
Recommended eating method: lose weight, eat stewed tofu with cabbage, and try to use cabbage leaves, because the leaves taste tender. It is best to tear the leaves of Chinese cabbage by hand, not to cut them with a knife, so as to avoid the smell of knife rust in the leaves. At the same time, soak the tofu in light salt and warm water before cutting, so that it is not fragile when cutting.
3. Bamboo shoots
There are many kinds of bamboo shoots, which are divided into winter bamboo shoots picked in winter, spring bamboo shoots picked in spring and whip bamboo shoots picked in summer. Among them, winter bamboo shoots have the best quality. Every year 1 February is a good time to eat winter bamboo shoots. The composition of bamboo shoots is mainly cellulose, with little fat. Except for water and other nutrients, it is almost all cellulose. Obese people often eat bamboo shoots, and the fat in each meal will be absorbed by bamboo shoots and excreted with feces to reduce the increase and accumulation of fat in gastrointestinal mucosa.
Recommended eating method: peeled bamboo shoots should be cut into pieces or sliced, and boiled in hot water for 5- 10 minutes to remove astringency and some oxalate in bamboo shoots. Assorted rice fried with asparagus and fungus, yam, lily, shrimp or chicken is delicious. First, blanch asparagus and dice it. When the shrimp or chicken is cooked, add diced asparagus and other ingredients and stir fry.
4.cabbage
Chinese cabbage is undoubtedly a vegetable with low calorie and rich vitamin U and vitamin C in winter. Moreover, Chinese cabbage contains less protein, fat and starch, and is a low-calorie food rich in pectin and cellulose. I feel full after eating, which is very suitable for people who want to lose weight.
Recommended eating method: Eating raw Chinese cabbage has the best dietotherapy and health care effect. We can make coleslaw, salad or juice. If cooked, don't heat it for too long, so as not to destroy the active ingredients.
5. Spinach
When cold air strikes, we should pay attention to keeping warm and keeping out the cold. In winter, we need to bring food to keep out the cold. Spinach is undoubtedly the best choice. Spinach contains trace elements such as iron and zinc, which has many benefits to the body. The reason why spinach has such a powerful weight loss effect is that it can effectively promote the production of hormones, which will send a "full" instruction to the brain, making people full.
Recommended eating method: When cooking spinach, it is best to blanch it with boiling water. After blanching, most oxalic acid can be released. At this time, pouring out the water and taking out the spinach, or cooling or frying, can reduce the destructive effect of oxalic acid to a certain extent.
6, white radish
Eating radish in winter can reduce fire, promote digestion and moisturize the skin. Radish can bring you a rich feeling of fullness, but it won't give you too much calories. 100g white radish has only 2 1 calorie, and the satiety of 100g white radish is equivalent to more than half a bowl of rice. Even if you eat too much, don't worry about sudden abuse! Mustard oil, a spicy ingredient contained in white radish, can promote better metabolism of fatty substances and avoid fat accumulation under the skin.
Recommended eating method: radish and meat will absorb the smell of gravy after cooking together, but will not feel greasy. For example, braised pork and radish can satisfy your desire for meat and help you get rid of the burden of high fat in meat. Grinding radish into mud, white radish mud can be used as dipping sauce and mixing sauce.
7.chives
Leek is low in calories and contains a lot of dietary fiber, which can promote gastrointestinal peristalsis, eliminate garbage in the body and help to lose weight. Moreover, the unique sulfide of leek can play a certain bactericidal role and help improve human immunity. In winter, the temperature is low and it is easy to catch a cold. Eating more leeks in winter can not only lose weight, but also improve the body's immunity and achieve the effect of healthy weight loss.
Recommended eating method: leek with meat is a more nutritious way to eat, but if eaten with spinach, beef, white wine and honey, it is easy to cause diarrhea, toothache, aphtha and gastritis.
Second, ways to prevent weight gain
1. Strengthen exercise. Doing simple little exercise every day can also prevent obesity. For example, walking, adults should take at least 3000 to 5000 steps every day. If you want to lose weight, you should increase the number of steps to 65,438+00,000, run more stairs instead of elevators every day, don't sit down immediately after dinner, you should take a walk, or stand for half an hour, squat up and down every day, or squat. Another sport is skipping, skipping 500 times in the morning and 500 times in the evening.
2. Be in a good mood. People who are in a bad mood and grumpy, or people who are under too much pressure, are prone to physiological dysfunction and slow metabolism, which leads to obesity. Once a person is in a bad mood, he will think about overeating, which will lead to obesity. We should try to avoid anxiety, keep a good mood and learn to release pressure from ourselves.
3. Regular life, regular life is very important to prevent obesity. The rationality of diet, the regularity of work and rest, modern people's life is very chaotic. Either three meals a day are not on time or there is not enough sleep time. A person's sleep must be good, sleep more and consume less calories, which will cause obesity. Therefore, we should arrange and adjust our sleep time. Fully understand the harm of obesity to human body, and master the knowledge and prevention methods of obesity.
4. Eat reasonably. You can eat more protein in your diet, because eating protein's food will increase your satiety, thus suppressing your appetite for the next big meal, and be wary of low-fat traps, especially skim or low-fat biscuits and cakes. Eat three meals a day on time, don't be hungry until you are full, and get into the habit of eating a little at each meal.