1, eat miscellaneous grains that can lose weight
1. adzuki bean
Adzuki bean is a common coarse cereal with high nutritional value. It is rich in protein vitamins b 1, b2, calcium and iron, and has the functions of invigorating spleen, diuresis and detumescence, so it is very suitable for obese people with edema.
Adzuki bean is our common adzuki bean, which has the functions of clearing away heat and toxic materials, dispersing pathogenic blood, relieving bloating, promoting diuresis and promoting lactation. It can be used for treating carbuncle, purulent blood, abdominal distension, dysuria, edema, beriberi, vexation, thirst, alcoholism, dysentery, jaundice, intestinal hemorrhoid bleeding and mammary obstruction. External application to treat carbuncle, hematoma and sprain caused by heat toxin. But also contains more dietary fiber, and has good functions of relaxing bowels, lowering blood pressure, lowering blood fat, regulating blood sugar, detoxifying, resisting cancer, preventing calculus, and keeping fit and losing weight.
2. 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.
The slimming principle of oats: promoting digestion, producing satiety, suppressing appetite and finally eliminating fat. In order to better understand the nutritional composition and weight loss effect of oats, the author specially visited Liang, a national senior public relations nutritionist. According to him, oats have enough dietary fiber, which is easy to produce satiety, which is beneficial to the regulation of physiological function and metabolism, consumes more energy during digestion, lowers cholesterol and promotes gastrointestinal peristalsis. The end result is to lose weight. At the same time, oatmeal is rich in soluble fiber, which is 12 times that of white rice and 3 times that of white bread.
The ingested soluble fiber can be mixed with water in human intestine to form colloid, which can prolong the time for human body to absorb food nutrition, keep satiety for a long time, and avoid the desire to eat sweets due to the fluctuation of blood sugar. Oats are rich in insoluble fiber, which can promote intestinal peristalsis, help digestion and prevent constipation. So oats have slimming effect.
3. Black beans
Black beans contain dietary fiber, saponin, isoflavone, anthocyanin and soybean protein, among which saponin can prevent fatty acid formation and obesity. Other ingredients in black beans are rich in slimming and beauty, and can also promote blood circulation.
Studies have confirmed that roasted black beans can activate more healthy nutrients. In addition to baking in the oven, it can also be directly fried in the outer pot of the rice cooker, which is more convenient and time-saving. Baked black beans are eaten as snacks after cooling, which is crisp and sweet; Put it in a thermos cup and stew it in boiling water for 7- 10 minutes. It is black bean tea, which tastes fragrant and sweet.
4. Corn
As a crude fiber food, corn is very beneficial to lose weight. After eating, it can eliminate people's hunger to a certain extent, and the calorie content is very low. It has also become one of the substitutes for weight loss. There are many ways to eat corn, such as boiling soup, grinding it into corn powder and eating it after puffing. Corn kernels can also be used as snacks, which can not only curb gluttony but also reduce the amount of food eaten at dinner.
2. What food can I eat to slim my waist?
1: olive oil
Olive oil plays an important role in edible oil and seasoning. It not only contains omega-3 unsaturated fatty acids which are helpful to cardiovascular health, but also contains vitamin E which is helpful to cell oxidation resistance. Proper consumption of olive oil can increase the burning rate of fat, prolong calorie consumption and reduce the chance of fat accumulation in the waist and abdomen.
2: Chicken breast
Chicken breast is different from pig and beef with high fat content. It belongs to high-protein meat food, which is quite suitable for people who need to lose weight. It is one of the main sources to supplement protein in the process of losing weight. Most importantly, moderate consumption of chicken breast also helps to improve metabolism and maintain muscle mass in the body.
3: canned tuna
Canned tuna, which is often used in vegetables and cooking, is slightly inferior to chicken breast in color change, but it is also one of the foods with low fat and high protein, and it is convenient to store and obtain, and it can be easily eaten by pouring lettuce. However, in order to control the heat, it is suggested that canned water tuna is more suitable than oil tuna when purchasing.
4: Tofu
In addition, tofu made from soybeans can not only be used as an important ingredient for vegetarians to obtain high-quality protein in their daily diet, but also be a representative food with low fat and high protein for people who need to slim their waists and bellies. Moderate consumption is more helpful for the human body to obtain carbohydrates necessary for the normal operation of organs, but it will not cause a burden to the human body for many years. According to 20 10 research by scientists at Purdue University in the United States, eating beans with high nutritional density in moderation is helpful to increase satiety and reduce excessive calorie intake.