1. Eating more vegetables can enhance satiety.
People often have a misunderstanding that vegetables are low in calories, fat-free and starch-free, and eating or not seems to have little to do with satiety. The fact is just the opposite: if the proportion of vegetables in a meal is too low, or even there are no green leafy vegetables at all, then the volume of food eaten in a meal will be greatly reduced, the fiber content will be low, and the satiety will be poor. Even if I was full at that time, I was easily hungry afterwards. On the other hand, if you eat a large bowl of vegetables with high dietary fiber content, even if the staple food does not increase, the amount of protein food such as meat and fish is not large, and you will feel full and hungry after meals.
In fact, eating more vegetables not only helps to prevent constipation, but also helps to increase the frequency of chewing, delay the emptying of the stomach, slow down the rise of blood sugar after meals, and stabilize blood sugar fluctuations within a few hours after meals. In this way, the feeling of fullness is greatly enhanced. Japanese research has proved that for diabetics, eating the same amount of staple food, eating a bowl of vegetables first and then eating staple food, and eating staple food directly without vegetables and then eating vegetables, the two ways make the fluctuation range of blood sugar very different in one day. By eating vegetables first, the fluctuation of blood sugar is much lower.
2. It is more effective to lose weight with vegetables.
There are many kinds of vegetables, but not every one can play the best role in balancing blood sugar and losing weight. Many people who don't understand will think that as long as you choose low-calorie vegetables, such as cucumbers and tomatoes, and don't choose starchy vegetables, such as potatoes and taro, you can help lose weight. But this idea is far from the actual effect. People who eat tomatoes and cucumbers to lose weight are hungry and feel that they can't last long, their weight has not lost much, and their bodies have not felt much lighter.
Cucumber, tomato, wax gourd and other vegetables, although calculated by100g, are really low in calories, but have less dietary fiber content and do not stay in the stomach long enough, so they are not the best "top-full" vegetables; Potatoes and lotus roots contain more starch, but they are not "fat vegetables". The key to help vegetables lose weight is to classify vegetables and let them play different roles. At the same time, a balanced diet must contain a lot of vegetables, rather than just eating vegetables and not eating other kinds of food.
Staple vegetables: generally refers to lotus root, water chestnut, arrowhead, various potatoes (potato, sweet potato, yam, taro) and so on. 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.
Hungry vegetables: refers to fungi (all kinds of mushrooms, mushrooms, fungus, etc. ), algae (kelp, Undaria pinnatifida, seaweed, antlers, etc. ), all kinds of cauliflower and beans, and all kinds of dark green leafy vegetables (spinach, amaranth, kale, spinach, auricularia, mustard, rape, Chinese cabbage, etc. ), are high in fiber and heat. Although they contain almost no starch, they can make people feel full, and this feeling of fullness can last for a long time.
Low-energy filled vegetables: refers to tomatoes, cucumbers, wax gourd, zucchini, Chinese cabbage, radish, lettuce, cabbage, lettuce and other people's favorite weight-losing vegetables. Most of them are low in nutrients and fiber content (fiber and vegetable tendons are not the same concept, cauliflower mushrooms have no tendons but are higher than cabbage fibers), but they are rich in water and low in calories, so there is almost no restriction when eating. They can also increase water and potassium, which is very beneficial to patients with hypertension and gout.
Less oil and less salt is the secret of cooking.
Dr. Fan Zhihong specially reminded that healthy weight loss should pay special attention to the cooking methods of vegetables: steaming, boiling, making soup, stewing, quick frying and cold salad. Carrots and potatoes can be cut into pieces and steamed directly for cooked food, without touching a lot of water, with the least loss of nutrients. Boiling vegetables can remove oxalic acid. Although some nutrients are lost, most benefits can still be retained. Moreover, because their bodies are greatly reduced, it is effortless to eat half a catty of vegetables at a time, which is especially helpful for supplementing minerals, carotenoids and dietary fiber. Boiled vegetables are refreshing and delicious, and most nutrients can be obtained by drinking water and cooking soup.
There are many cooking methods, and the key is to take less oil as the absolute premise. Otherwise, a greasy roasted eggplant and a fried dried bean can't be expected to help you lose weight. At the same time, we should also put less salt, otherwise we will eat a lot of salt while eating a lot of vegetables. As a result, we can't control blood pressure and eliminate edema, which is not conducive to bone health and cardiovascular health.
4, diet taboos to lose weight
1, all western food: Although there are many dishes, each dish only takes up a corner of the big plate, but the heat of western food is more amazing than that of Chinese food. An onion appetizer can have up to 800 calories, not to mention steak.
2. Disguised food: Many foods are characterized by health, but in fact they don't have much nutrition, such as various fruit drinks, vegetable biscuits and children's fruit desserts.
3. Big hamburger: increase the hamburger, double beef patties, and keep the price unchanged-can it really take advantage? The calories of a Big Mac can be as high as 1520 calories, which is all the calories a middle-aged woman needs in a day. Give up what she loves.
4. Stuffed bread: Bread itself is rich in nutrition, but it is different from chocolate, fruit and cream stuffing. Not only has sugar and calories doubled, but nutrition is also pitiful. Therefore, choosing the original whole wheat bread is a good performance for yourself.
5, a small cake with high calories: The cake doesn't seem to have so much fat and calories, but all kinds of high-calorie raw materials are added during the processing. Never let children get into the habit of eating cakes.
6, milk coffee: a cup of ordinary Starbucks white coffee is equivalent to two or two staple foods. But it's not the coffee's fault. Its calories are actually very low. If you like coffee, you'd better "slim down" it and choose a low-fat type without sugar and cream.
7. Food aroma in the supermarket: It is easiest to get hungry when shopping, and then being attracted by the aroma of snacks and meat products in the supermarket will make people eat twice as much at the next meal. Bring water and low-calorie biscuits when shopping, because you can't resist the temptation of food and avoid overeating.
8. Hard-to-refuse food around: There are more and more delicious foods, such as hamburgers, French fries, salads, barbecues, pizzas and desserts. When people are keen on new eating habits, they ignore the most fundamental sources of health: fruits and vegetables. These natural foods are the source of health.
9. Fried food: All fried food should be eaten less. Don't think that frying vegetables and bean products will be healthy. They also contain a lot of fat and should be removed from your menu.