Vegetables with strong satiety can provide essential vitamins, minerals and other nutrients for the human body. The key to help vegetables lose weight is to classify vegetables and let them play different roles. Let's share the vegetables with strong satiety.

Vegetables with strong satiety 1 What are the vegetables with strong satiety and low calories?

1, potato

Potatoes are starchy foods with a strong satiety and can be used as staple food. Potatoes contain a lot of dietary fiber, which can relieve constipation, help the body excrete metabolic toxins in time, prevent constipation and prevent intestinal diseases. Moreover, potatoes also contain a lot of vitamins and minerals. Every148g of potato produces only 100 calories, the real starch content is less than 2%, and only contains 0,0 1% fat, which can effectively control the total fat intake in people's daily diet.

2. celery

Celery is rich in fiber, so it is called "high fiber food", which can promote gastrointestinal peristalsis and detoxification. At the same time, the heat of celery is very low, and the water in celery accounts for 95%. A celery contains only about 4 to 5 calories (normal adults need about 1500-2000 calories a day). So celery is a good diet food. Eat more when you lose weight.

3. Cucumber

Cucumber contains malonic acid, which can effectively inhibit the conversion of sugar into fat. In addition, cucumber is also rich in cellulose, which can promote gastrointestinal peristalsis and defecation after eating. Cucumber can also reduce cholesterol, because its calorie is very low, so it is very suitable for obese patients such as hypertension, hyperlipidemia and diabetes, and it is a good food to lose weight.

4, taro

Taro, also known as taro, tastes soft and sweet, and its nutritional value is similar to that of potato, and it does not contain solanine. It is easy to digest, does not cause poisoning, and is a good alkaline food. From the point of view of losing weight, the calorie of taro is not very high, 8 1 calorie/100g, showing a strong satiety. Eating while losing weight is also a good choice.

5. Mushrooms

Mushrooms are rich in cellulose and protein, which makes people feel full easily. What's more commendable is that mushrooms are full of flavor and can be guaranteed to be delicious without adding too much seasoning.

Vegetable juice to lose weight for 20 A Jin months.

1, celery juice

Celery tastes fragrant and can enhance people's appetite. When the weather is dry and hot, it will feel much better to get up and have a glass of celery juice in the morning. You'd better drink some celery juice between meals. Celery juice can also be used as diuretics, laxatives and antihypertensive drugs. Because the roots and leaves of celery are rich in vitamin A, vitamin B 1, vitamin B2, vitamin C and vitamin P, celery juice is especially suitable for people with vitamin deficiency.

2. Carrot juice

Drinking a certain amount of fresh carrot juice every day can improve the whole body Carrot juice can improve people's appetite and anti-infection ability. Lactating mothers drink more carrot juice every day, and the quality of milk secreted is much higher than that of mothers who don't drink this juice. People with ulcers can obviously relieve symptoms by drinking carrot juice, and can also relieve conjunctivitis and maintain the whole visual system.

3. chinese cabbage juice

Cabbage, also called cabbage. Chinese cabbage has a good effect on promoting the recovery of hematopoietic function, resisting arteriosclerosis, preventing sugar from transforming into fat and preventing serum cholesterol deposition. Vitamin A in chinese cabbage juice can promote children's development and prevent night blindness.

Selenium contained in chinese cabbage juice not only helps to prevent amblyopia, but also helps to enhance the bactericidal power of white blood cells in human body and resist the toxicity of heavy metals. When gum infection causes periodontal disease, drinking mixed juice of cabbage and carrot can not only supplement a lot of vitamin C for human body, but also clean oral cavity.

4. Tomato juice

Medical experts believe that eating 2 -3 tomatoes a day can meet the daily demand for vitamin C. Drinking a few cups of tomato juice can get half of the vitamin A needed for one day and one night. Tomatoes contain a lot of citric acid and malic acid, which is beneficial to the metabolic process of the whole body, can promote the generation of gastric juice and strengthen the digestion of greasy food.

Vitamin P in tomatoes can protect blood vessels, prevent and treat hypertension and improve the work of the heart. Besides, drinking tomato juice often can make your skin fit. Tomato juice can also help you lose weight by adding apple juice, pumpkin juice and lemon juice.

5. Cucumber juice

In the list of medicinal value of cucumber juice compiled by medical scientists, diuretic effect is among the best. Cucumber juice also plays an important role in strengthening the heart and blood vessels, regulating blood pressure and preventing myocardial over-tension and atherosclerosis. Cucumber juice can also calm and strengthen the nervous system and enhance memory.

Cucumber juice also has a certain effect on gum injury and prevention and treatment of periodontal disease. Cucumber juice contains many elements needed for hair and nails, which can prevent hair loss and nail cracking. Cucumber juice contains less fat and sugar, and is an ideal diet drink.

Vegetables with strong satiety 2 What is satiety index?

When people eat, their appetite will decrease until they stop eating, because food brings a feeling of fullness. However, the duration of satiety of each food in the stomach is different, so the researchers specially developed a food satiety rating table, and the value inside is called "satiety index". In this way, we can judge which food with the same calorie can provide lasting satiety and which can make people feel hungry.

With this standard, we can learn to choose foods with high satiety index and use them to help us fight hunger and reduce our intake. Is it good for losing weight? Next, let's see which foods are full!

What foods have been full for a long time?

There are many factors that affect food satiety. Under the same calories, the higher the protein content, the stronger the satiety. Because protein is a macromolecular substance, it takes a longer time for the human body to digest it, such as eggs, chicken breast, beans, etc. After eating it, you can feel full for a long time.

In addition, dietary fiber content also directly affects the satiety of food. Because dietary fiber has good water absorption and is easy to swell in the intestine, the higher the dietary fiber content, the more satiety can be enhanced under the same calorie. This kind of food mainly includes some vegetables, fruits and mushrooms.

What people who lose weight are most afraid of is fatty food, but in fact, the more healthy fat contained in food, the stronger the satiety that can be provided accordingly! Proper intake of healthy fats such as nuts and deep-sea fish is a good choice to increase satiety without worrying about gaining weight!

High satiety food recommendation

Seeing this, someone may ask Xiao Kangkang, there are so many foods that meet these conditions, so what should I eat? First, let's look at the satiety index table of some foods:

As can be seen from the above table, although cakes, white bread and other foods taste full, the satiety index is actually very low, far less than apples and oranges. Choose healthy and rich food, and see the recommendation from Meng Meng!

fruit

Generally speaking, fruit can lose weight, not only because of its high nutritional value and low calorie, but also because it is rich in dietary fiber, which can provide satiety, thus inhibiting appetite and helping to lose weight. Such as apples, oranges and so on. Eating an apple or half an orange with a meal can delay hunger well.

bean

High-protein beans can also effectively make you full, such as soybeans and peas. Always feel that you don't have enough to eat, so add them to your meal to help you control your appetite and supplement antioxidants, B vitamins and iron to meet your nutritional needs.

Eggs (of hens)

As long as you eat an egg in the morning, you will feel full for a long time. This is because eggs contain a lot of protein, so eating eggs for breakfast is a good healthy choice, nutritious and full.

nut

Nuts are high in fat, but mostly unsaturated fatty acids, which can not only effectively provide satiety, but also benefit cardiovascular health, and are a good snack choice. Pay attention to choosing raw nuts when buying, and don't be greedy, otherwise it will be counterproductive. It is recommended to match yogurt to increase satiety.

oat

Oats are rich in dietary fiber, protein and β-glucan, which are healthy nutrients and can make satiety last longer. A small bowl of oatmeal for breakfast helps to lose weight.

How to eat can improve satiety?

In addition to food itself can bring satiety, good eating habits can also keep you from eating too much!

Eat more meals a day, but eat less every time.

If you always feel hungry before the next meal, you might as well increase the number of meals a day and divide the three meals into five parts, so that the satiety will last longer! It is suggested to eat seven points full, eat some fruits, a handful of nuts or a glass of milk between meals, which can relieve hunger well, keep metabolism at a high level for a long time, and help burn fat.

Reasonable diet order

Different eating orders may lead to different satiety. It is suggested to eat vegetables first, then meat and finally staple food. If there is soup, you'd better drink it before meals. Eating in this order will make you feel full earlier and then reduce your intake, which will help you lose weight. Because the staple food is mostly carbohydrates, eating on an empty stomach will make blood sugar soar, promote a large amount of insulin secretion, and cause fat accumulation. Before this, drinking soup and eating vegetables rich in dietary fiber can effectively increase satiety, prevent blood sugar from rising rapidly, and thus inhibit fat synthesis.

Eat slowly.

Never wolf down a meal, because it takes about 20 minutes for the brain to perceive the signal of "full", and once it is eaten quickly, it is easy to eat more. Therefore, every bite of food should be chewed 15-20 times and the eating time should be 25-45 minutes, which can not only reduce the intake in time, but also prolong the satiety time.

Replenish water at any time

People sometimes have false hunger. When your cells are short of water, your brain will confuse thirst with hunger. It may be that the food in the gastrointestinal tract has not been emptied and the blood sugar concentration is not low. At this time, what you need is not food, but timely hydration. Replenishing water many times can prevent cells in the body from being short of water and "fill" the stomach.

Vegetables with strong satiety 3 The first vegetable, cucumber.

Cold cucumber and cucumber vegetable soup are our most common home-cooked dishes. Cucumber is rich in vitamins and various nutrients. It has the inherent advantages of low calorie and low fat, and has a strong sense of fullness.

Cucumber itself contains more water and dietary fiber, which can promote gastrointestinal peristalsis, improve human digestion and help the body detoxify. It is also one of the excellent diet vegetables.

The practice of cucumber is very simple, and the soup can be eaten raw, which is very popular with dieters.

The second vegetable, broccoli (cauliflower)

Many people can't tell broccoli from orchids, but it's easy to tell them apart. The former is light yellow and the latter is dark green. Western orchids have high nutritional value and are deeply loved by bodybuilders and dieters. Western orchids also have the function of preventing cancer, and have high nutritional value or efficacy as a dietary supplement.

Whether steamed, boiled or fried, broccoli is a very delicious vegetable with a strong sense of fullness.

The third vegetable, tomatoes.

This vegetable is very popular with girls, but boys are not interested in it. Tomatoes are extremely nutritious and are generally popular as home-cooked dishes, such as scrambled eggs with tomatoes or sashimi soup with tomatoes.

Tomatoes are rich in dietary fiber, which can promote gastrointestinal digestion. But in order to avoid overheating, it is generally better to make tomato soup instead of scrambled eggs with tomatoes, because the whole process of scrambled eggs with tomatoes is fueled and salted. After stir-frying, the heat instantly rose several times.

The fourth vegetable, lettuce.

Lettuce and eggs, as a combination of breakfast, are low in calories, low in fat and high in nutritional value, which is very suitable for people who lose weight. Lettuce is rich in water, delicious, simple in cooking process, and can be eaten directly after cooking, which ensures low calorie and retains the nutrition in vegetables.

Of course, you can make salad if you want, but salad dressing is high in calories and should be eaten as little as possible.

The fifth vegetable, wax gourd

This vegetable is also rich in water, and it has diuretic and detumescence effects after long-term consumption. Most obese people have heavy water in their bodies. Eating more wax gourd will help to discharge excess water, reduce swelling and make your body slim down slowly.

Wax gourd itself is low in fat, low in calories and strong in satiety. Boiling winter melon soup in summer can relieve summer heat and quench thirst.

In fact, in addition to these five kinds of vegetables, there are many kinds of vegetables with high nutritional value. It is right to insist on eating vegetables with high fiber and low calorie during weight loss. However, we should pay attention to the practice of vegetables. Stay away from cooking. Steaming or boiling is the best cooking method.