Staple vegetables: lotus root, water chestnut, water chestnut, arrowhead, various potatoes (potato, sweet potato, yam, taro). They all contain starch, which can partially replace the staple food rice and flour. However, compared with white rice and steamed bread, they have higher fiber, higher vitamin content, lower blood sugar response and stronger satiety, and are less likely to make people feel hungry under the same calorie intake. Therefore, let them occupy a certain share in the daily staple food.

Hungry-tolerant vegetables

Hunger-tolerant vegetables: fungi (all kinds of mushrooms, mushrooms, fungus, etc. ), algae (kelp, Undaria pinnatifida, seaweed, staghorn algae, etc. ), cauliflower of various colors, beans, and dark green leafy vegetables (spinach, amaranth, kale, spinach, kohlrabi, mustard, rape, Chinese cabbage, etc. ) are high in fiber and low in calories. Although they contain almost no starch, they can make people feel full, and this feeling of fullness can last for a long time. Therefore, you should eat this kind of vegetables every meal, and it is best to eat these vegetables before eating the rice-flour staple food to delay the rise of blood sugar after meals.

Low-energy filled vegetables

Low-energy packaged vegetables: tomato, cucumber, wax gourd, zucchini, cabbage, radish, lettuce, cabbage, lettuce, etc. Most of these vegetables are low in nutrients and fiber content (fiber and vegetable tendons are not the same concept, cauliflower mushrooms have no tendons but are higher in fiber than Chinese cabbage), but they are high in water and low in calories, so there is almost no need to limit them when eating. As long as you eat enough, you can also have a certain effect of increasing satiety when eating, at least psychologically, it makes people feel like eating a lot.