1, lettuce
In order to supplement the lost cellulose for low-fat dieters, the common spherical lettuce, wrinkled butter lettuce and oily wheat lettuce on the market can be counted as one kind of lettuce. Compared with another common vegetable cabbage, lettuce has more fiber content and can eliminate excess fat, so it is a very good diet food. In addition, because lettuce leaves contain lettuce, it also has analgesic and hypnotic effects, lowers cholesterol and treats neurasthenia.
Nutritional highlights: rich cellulose can supplement the lack of fiber absorption in meat diet. 100g Lettuce contains dietary fiber1.52g.
Supplementary suggestion: In addition to making ordinary lettuce salad, you can also store some washed and peeled lettuce in the refrigerator and take it out at any time when you eat or want to eat it. The method is simple.
2.asparagus
Low-carbohydrate dieters supplement vitamins and trace elements. Asparagus is an aristocrat among vegetables: although it is slightly more expensive than other vegetables, it is really fragrant and delicious. Compared with ordinary vegetables, asparagus contains soft and delicious plant fiber, as well as more vitamins and trace elements.
In addition, asparagus is rich in folic acid, and about five asparagus contains more than 100 micrograms, which has reached 1/4 of a person's daily demand.
Nutritional highlights: eat a plate of asparagus, which is rich in vitamins and trace elements, which can supplement your regret of vitamin deficiency.
Supplementary suggestions: first of all, it is best to cook asparagus whole, so as to maintain nutrition to the greatest extent; In addition, the nutrition of asparagus is mostly on the tip, so it is best to bind asparagus and cook it head-up to maintain nutrition.
3.zucchini
After removing the dark yellow skin color after weight loss, the nutritional value of plain and cheap vegetables is not inferior. Zucchini contains more nutrients such as vitamin C and glucose, especially calcium. Moreover, zucchini is rich in water and has the effect of moistening skin.
Nutritional highlights: No matter what kind of diet you follow, dieters usually feel that their faces are yellow and their skin is slack. Water-rich zucchini can help you remove the dark yellow after losing weight and restore your fair complexion.
Supplementary suggestion: don't eat zucchini raw, and don't cook it too badly to avoid nutrient loss. In addition, people with cold zucchini and deficiency of spleen and stomach should eat less or carefully.
4. tomatoes
Maintain skin elasticity and moisture. Like zucchini, tomatoes are tender and beautiful. The water content of fresh tomatoes and tomato juice is as high as 94%. Lycopene rich in tomatoes has a protective effect on cardiovascular system and can reduce heart attacks.
In addition, nicotinic acid in tomatoes can maintain the normal secretion of gastric juice, promote the formation of red blood cells, help maintain the elasticity of blood vessel walls and protect the skin.
Nutrition Highlights: Want to lose weight while maintaining skin elasticity and moisture? Then, when you eat tomatoes, the more the better. It will make you moist, fresh and beautiful.
Supplementary suggestion: Compared with tomatoes ripened quickly with red accelerant, tomatoes ripened naturally are richer in nutrition and more fragrant in taste. Therefore, when shopping, it is best to choose tomatoes that are naturally ripe.
5. Salmon
Supplementing high-quality protein for low-fat dieters For women who follow a low-fat diet, the choice of vegetarian food can be very knowledgeable. Nutritional salmon is of course our best choice. Salmon is a healthy food with high protein and low calorie. In addition, it also contains calcium, iron, zinc, magnesium, phosphorus and other vitamins and minerals, and is rich in unsaturated fatty acids. Among all fish, salmon contains the most omega-3 unsaturated fatty acids (about 27g per100g salmon).
Nutrition Highlights: What should women who lose weight with low fat do if they lack protein? Of course, you should choose salmon rich in high-quality protein and relatively low in calories. You know, every100g of salmon contains 22 or 3 grams of protein.
Supplementary suggestion: if possible, it is ideal to eat salmon 2 ~ 3 times a week. Here is also a simple cooking suggestion for waste utilization: make leftover salmon fillets into salmon porridge. Pat some salt and ginger foam on the salmon fillets and marinate for 15 minutes. Cook a pot of rice porridge in a casserole. After cooking, put the fillets in, cover them and turn off the heat. It takes 10 minutes.
6.strawberries
Supplementing a large number of lost vitamin C vegetables and meat has been recommended. Let's eat some fruit. Strawberries are delicious and nutritious. In addition to containing a variety of vitamins and minerals, the most outstanding advantage of strawberry is that it contains a lot of vitamin C, which is about 10 times higher than watermelon, apple and grape. The nutrients of strawberries are easily digested and absorbed by the human body. Eating more will not catch a cold or get angry.
Nutritional highlights: most women who lose weight are malnourished, so it is more important to choose strawberries with the highest vitamin C content when choosing fruits.
Supplementary suggestion: Be careful not to take off the pedicle when washing strawberries. If the pedicled strawberry is soaked in water, the residual pesticides will enter the fruit with the water, causing pollution. To clean strawberries, it is best to soak them in light salt water or rice washing water for 5 minutes, and then rinse them continuously with tap water. Flowing water can prevent pesticides from infiltrating into fruits.
7. Low-alcohol wine
Nutritional wine tasting, which accelerates metabolism, is usually regarded as unhealthy food by us. However, all kinds of low-alcohol wines contain many nutrients. For example, yellow rice wine contains sugar, dextrin, organic acids, amino acids and various vitamins, while wine contains vitamins (B 1, B2, B 12, c), sugar and more than ten kinds of amino acids, while beer is called "liquid bread". After being digested by the human body, it can produce heat equivalent to 5-6 eggs or 500 grams of lean meat.
Nutritional highlights: a small amount of drinking can promote blood circulation and accelerate metabolism in the body. Besides, there is so much nutrition in the wine. What is more attractive to you who are losing weight?
Supplementary suggestion: remember that small wine is good for feelings, and pay attention to the seasons and temperatures of various wines. For example, yellow rice wine is suitable for drinking in winter, the drinking temperature is about 45-50℃, wine has no seasonal restrictions, and the drinking temperature is between 6- 18℃. Beer is a typical summer wine, and the drinking temperature is relatively low, below 10℃.
8.turkey
It can satisfy appetite and keep low calorie. The nutrition of a huge turkey is not slightly compromised because of its huge size. Turkey is not only tender and light in meat, but also has the advantages of "one high and two low" in nutritional value: first, the protein content is high, above 30%; The second lowest refers to the low fat and cholesterol content of turkey meat. Therefore, for people who want to lose weight and love meat, turkey is the best choice. So be sure to choose nutritious ones.
Nutritional highlights: 100g turkey breast contains 22.4g protein.
Supplementary suggestion: If you like sandwiches, make a simple and healthy turkey sandwich yourself.
Cut the baguette (slender figure is suitable for the whole sandwich material) in half and slice the turkey. Wash lettuce, wash tomatoes and slice them. Spread the turkey slices on the bread and sprinkle some black pepper according to your personal taste. Finally, spread tomatoes and lettuce on the turkey in turn.