1, autumn diet health porridge recipe
1, Chinese cabbage ear porridge
Raw materials: 30g of auricularia auricula, 250g of Chinese cabbage and 0/00g of glutinous rice/kloc.
Practice: soak 30 grams of black fungus first, then cook it with 250 grams of Chinese cabbage and 100 grams of glutinous rice. After boiling, cook slowly until the rice grains are rotten, and finally add a little salt!
Efficacy: Black fungus, Chinese cabbage and glutinous rice are cooked together, which can moisten lung, promote fluid production, nourish yin and stomach, lower blood lipid and blood pressure, and reduce blood lipid and diuresis.
2, red bean yam sago porridge
Ingredients: red beans, yam and sago.
Practice: Wash the red beans, soak them in water for one night, then put them in a pressure cooker and add water for half an hour until they are soft and rotten; Cleaning Rhizoma Dioscoreae, peeling, and cutting into semicircular pieces; Soak sago in clear water for a while, then add water to the pot and cook until the rice grains float and become crystal clear; Put red beans and yam in a casserole, add red bean soup, and turn to slow fire after the soup boils. After a few minutes, add the yellow sugar tablets until the yam is soft and rotten, and it will break when touched. Turn off the fire, take out the cooked sago with a colander, pour it into the porridge pot and put it in a bowl.
Efficacy: Yam is nutritious and low in calories, which can help people lower blood sugar and prevent fat deposition. This kind of slimming porridge is an ideal diet, and the satiety is no less than that of foods with high starch content such as potatoes!
3. Plum porridge
Raw materials: Prunus humilis10g, rice10g.
Practice: Choose clean plum seeds, mash them, put them in a pot, add appropriate amount of water, soak them for 5~ 10 minutes, then add water to decoct to get juice, and add rice to cook porridge. 65438+ 0 bowls a day for 2~3 days.
Efficacy: it can moisten the intestines and relax the bowels, induce diuresis and reduce swelling. Suitable for dry stool, dysuria, water swelling (ascites due to liver cirrhosis), limb edema, etc.
4. Corn flour sweet potato porridge
Ingredients: corn flour100g, moderate amount of sweet potato.
Practice: Take100g corn flour and stir it with cold water into paste; Wash, peel and chop the sweet potatoes, boil the water in the pot, add the prepared corn flour, and then put the cut sweet potatoes into the water, which needs constant stirring to prevent the corn flour from sticking to the bottom of the pot. It is best to use slow fire when cooking, and you can add a little cold water in the middle. The state is not too thin but not too thick.
Efficacy: Corn flour contains unsaturated fatty acids and other nutrients, and sweet potato has the function of full defecation. It is best to lose weight in autumn.
5, millet pumpkin porridge
Ingredients: pumpkin, carrot and millet.
Practice: Peel the pumpkin and cut it into small pieces. Wash carrots and cut them into small pieces. Wash the millet, put it in a clear water pot and bring it to a boil. Turn the heat down. Put the pumpkin and carrot pieces into the pot and cook with the millet 1 hour.
Efficacy: Pumpkin contains vitamins and pectin, which has good adsorption and can combine and eliminate bacterial toxins and other harmful substances in the body. It can also protect gastric mucosa from coarse grains and promote ulcer healing, and is suitable for patients with gastric diseases. Pumpkin contains ingredients that can promote bile secretion, strengthen gastrointestinal peristalsis and help food digestion.
6, tomato honey porridge
Ingredients: 2 tomatoes, potatoes 1 each, carrots 1 each, broccoli 1 each, half an onion, 30g corn kernels, 30g butter, appropriate amount of salt, appropriate amount of black pepper and honey 10g.
Practice: Wash carrots and potatoes, peel and cut into small pieces, cut onions into small pieces, wash broccoli and break it into small flowers. Wash and peel tomatoes, cut them into small pieces, and put them into a blender to make tomato sauce. Put the butter in a pot and melt it over low heat. Turn to high heat, add chopped green onion and stir-fry until fragrant, then pour in tomato sauce, stir well, and add about 200ML of water. After boiling, pour in potato pieces and carrot pieces and boil again. Pour in corn kernels and broccoli and cook for about 2 minutes. Add black pepper and salt, and finally add a spoonful of honey and mix well.
Efficacy: Lycopene and dietary fiber contained in tomatoes can lower cholesterol and accelerate metabolism. Tomato contains pectin, which can accelerate intestinal peristalsis, clear stool and flatten the lower abdomen. Eating tomatoes at night to supplement the necessary nutrition can promote the secretion of growth hormone during sleep, accelerate metabolism, inhibit the increase of fat, and finally achieve the goal of slimming.
7, double bean slimming porridge
Raw materials: red bean100g, mung bean100g, hawthorn 30g, jujube about10g.
Practice: Put red beans100g, mung beans100g, hawthorn 30g, jujube10g into the pot, add cold water1000ml and cook until the beans are rotten. Eating while it's hot works best!
Efficacy: Red beans and mung beans are all detoxification products, and they are low in fat and high in fiber. Coupled with the hawthorn that helps digestion and reduces fat, and the red dates that nourish blood and moisten dryness, the weight loss effect is brought to the extreme.
8.walnut porridge
Ingredients: glutinous rice, 5 walnuts, 1 red jujube, salt or sugar.
Practice: first open the walnut, take out the pulp, soak it in clear water, remove the thin skin on the surface after it softens slightly, and then mash it. Cut the red dates, remove the core inside, then soak them in water, and then take them out and crush them. Then put all the ingredients into the pot together and pour in the right amount of water. When all the ingredients are cooked, add salt or sugar to taste according to your own taste, and it is finished.
Efficacy: Walnut kernel is sweet and warm, and has the effect of moistening intestines and relaxing bowels. This walnut porridge not only nourishes health, but also improves constipation!
9, corn lipid-lowering porridge
Ingredients: corn kernels and carrots 1 00g, rice1cup, broth1cup, and salt.
Practice: Wash, peel and dice carrots. Add the broth and diced carrots to the rice to make porridge, and then add corn kernels and salt to taste.
Efficacy: Corn can reduce blood lipid, regulate the normal metabolism of cholesterol and fat, prevent aging, beautify and lose weight, and relieve constipation. Carrots are rich in carotene, which can be quickly converted into vitamin A after being ingested by the human body, which can improve vision, beautify and moisturize skin, regulate metabolism and enhance resistance. This porridge has diuretic, laxative, hypoglycemic, hypolipidemic, stomachic and digestive effects.
10, black sesame steamed brown rice
Ingredients: brown rice 1 cup, 2 tbsp black sesame seeds, 0/4 cup water/kloc-0, and appropriate amount of sugar.
Practice: Wash and drain brown rice. Add 14 cup of water to the pot and bring to a boil. Add brown rice and stir. When it boils, change to low heat and cook for 45 minutes. Add black sesame seeds and cook for 5 minutes. Add sugar and dissolve.
Efficacy: constipation is easy in autumn, and black sesame seeds have a good moisturizing effect. Brown rice can help eliminate stool, and it is light and nutritious.
2, the misunderstanding of weight loss in autumn
Myth 1: Do aerobic exercise on an empty stomach in the morning.
I just got up in the morning and didn't eat breakfast. It is the lowest metabolism time of the day. At this time, the energy consumed by exercise is the lowest, and the fat burning effect is not good. Naturally, the whole weight loss effect is not good.
Correct approach: The correct approach should be to lose weight from 4 pm to 7 pm. At this time, the metabolic rate of the human body is the highest, physical fitness reaches its peak, and the effect of exercise is the best.
Myth 2: You can lose weight only by doing aerobic exercise.
What can really achieve good fat-reducing effect should be good exercise, including aerobic exercise (cardiovascular) and stretching (strength and flexibility training). Lack of any part will lead to poor weight loss in the later stage.
Correct practice: Most weight-loss exercises include aerobic exercise. It is best to do strength training and aerobic exercise cycle training for 5 to 10 minutes. It is also necessary to do stretching exercise in the last 10 to 15 minutes.
Myth 3: Do the same exercise every day.
Doing the same exercise every day is ineffective, because you have adapted to your body by doing the same exercise every day, and it is easy to encounter a platform period.
Do the same exercise every day.
The correct way: make a weight loss plan that includes different items, such as running for 40 minutes a week, and the rest of the time can be increased to 60 to 70 minutes of intensive training.
Myth 4: Exercise is to lose weight.
Exercise and weight loss cannot be equated at all. After long-term exercise, the body's metabolic rate will rise, it will eat more than before, and muscles will gradually form, which is heavier than fat. However, after a period of exercise, the weight will drop and the body lines will look much better than before.
The correct way: Exercise should not only look at the weight, but also buy an electronic scale to measure the body fat, measure the abdominal circumference or leg circumference once a week, and pay attention to the changes of the body.
Myth 5: Let go of eating after exercise.
Whether it is fitness or weight loss, the essence is "three points to practice and seven points to eat". Although exercise is important, in the process of exercise, the correct diet is more important.
The correct way: protein, carbohydrate, fat, vegetables, fruits, etc. while exercising. It should be taken in moderation, and fried foods, cakes and desserts should be avoided. Often you can't finish eating a small bite of cake after running for an hour.