Common spherical lettuce, wrinkled butter lettuce and oily wheat lettuce on the market can all 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.

2, asparagus-supplement vitamins and trace elements for low-carbohydrate dieters.

Asparagus is an aristocrat among vegetables: although the price is slightly more expensive than other vegetables, it tastes 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-remove dark yellow skin color after losing weight

This common and cheap vegetable has a high nutritional value. 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-keep 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-a high-quality protein to supplement low-fat dieters.

For women who follow a low-fat diet, the choice of meat food is 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 if women who lose weight with low fat lack protein? Of course, you should choose salmon rich in high-quality protein and relatively low in calories. You know, every 100g of salmon contains 22.3g 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-supplement a lot of lost vitamin C.

Vegetables and meat have 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-nutrition accelerates metabolism

Wine 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, wine contains vitamin (B 1, B2, B 12, c,) sugar and more than ten kinds of amino acids, and 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-can satisfy the appetite and keep low calories to lose weight.

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.

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.

There are also some skin care and weight loss foods:

1, mulberry leaves

Go to the drugstore to buy old winter mulberry leaves, fry them twice a day and take them for a long time. The effect of improving face shape, removing chloasma and facial spots is very significant, just like "silkworm baby molting".

2. potato chips

Slice the potatoes and stick them on your face. Take it out after 20 minutes and wash it. Long-term use can fade freckles, chloasma and spots, which is not only effective, but also affordable, safe and effective.

3. Kiwifruit

Calorie content: 56 kcal/100g

Kiwifruit is rich in vitamin C, which can interfere with the production of melanin, prevent pigmentation, keep the skin fair and help to eliminate the existing spots on the skin.

Slimming and beautifying kiwifruit is chosen like this:

Fresh kiwifruit has neat surface fluff, shiny skin and no spots, and the fruit is slightly elastic when held by hand. If you want to eat it right away, you should choose kiwi fruit that is slightly more Microsoft.

Kiwifruit is eaten like this:

One kiwi fruit a day, not too much.

② Kiwifruit should not be mixed with milk, otherwise it will affect digestion and absorption, leading to abdominal distension, abdominal pain and diarrhea.

4. Bitter gourd

Calorie content: 19 kcal/100g

Bitter gourd contains 94% water, which is not only a holy product to lose weight, but also a good product to replenish water. Moreover, its vitamin B 1 and vitamin C rank first among melons and vegetables. Vitamin C can interrupt the process of melanin synthesis, so eating bitter gourd often can prevent skin inflammation, dilute melanin and make skin white and tender, especially suitable for women with dry skin.

The bitter gourd for slimming and beauty is selected like this:

Fresh bitter gourd is white and beautiful. Generally, the bigger the fruit tumor on the surface of bitter gourd, the thicker the melon meat, and the thinner the melon meat with smaller particles. Yellow bitter gourd is too ripe and will lose its proper taste.

Bitter gourd is eaten like this:

Bitter gourd can be eaten raw or cooked. Eating raw can reduce weight, and it is recommended to eat about 80 grams each time.

2 blanch bitter gourd before frying to prevent oxalic acid from affecting the absorption of calcium.

5. Lemon

Lemon is also an anti-spot beauty fruit. Citric acid contained in lemon can effectively prevent skin pigmentation. Bathing with a bathing agent made of lemon can moisturize and smooth the skin.

6, all kinds of fresh vegetables

All kinds of fresh vegetables are rich in vitamin C, which can decolorize. Its representatives are: tomatoes, potatoes, cabbage, cauliflower; Wax gourd and loofah in melons and vegetables should also be liked by expectant mothers. They also have an extraordinary whitening effect.

7. Soybean

Vitamin E rich in soybean can destroy the chemical activity of free radicals, not only inhibit skin aging, but also prevent pigmentation on the skin.

8. milk

Milk has the functions of improving skin cell activity, delaying skin aging, enhancing skin tension, stimulating skin metabolism and keeping skin moist and tender.

9. Use bran food

With the gradual increase of peroxide in the body, it is easy to induce melanin precipitation. Vitamin E in cereal bran can effectively inhibit the production of lipid peroxide, thus interfering with melanin precipitation.