Tips: Including soybeans, red beans, kidney beans, green beans, chickpeas, Lima beans, etc.

Magic: increase muscle, help burn fat and regulate digestion.

Secret weapons: fiber, folic acid, protein, unsaturated fatty acids (soybeans, etc. ), iron, calcium (soybeans, etc. ), magnesium.

Confrontation: obesity, colon cancer, heart disease, hypertension.

Partner: lentils, peas, broad beans, unsweetened bean paste.

Faker: fried beans (containing high saturated fat); Baked beans (high sugar).

When you understand the benefits of beans, you can't refuse them: protein is full of them, but they contain only a small amount of fat, and are rich in fiber and trace elements. Vegetarians regard it as a substitute for meat, and what is better than meat is that it contains less fat (of course, plant-based protein cannot completely replace animal-based protein). As one of the 12 magic foods recommended by Mint, what you need to do is to stop ignoring it and let it replace some meat. After a week, you will find that a lot of saturated fat has been cut off and replaced by a lot of fiber.

2. Dairy products

Tip: skim or low-fat milk, yogurt, cheese and cheese.

Magic: strengthen bones, promote weight loss and enhance satiety.

Secret weapons: calcium, vitamin A, vitamin B 12, riboflavin, phosphorus, potassium, and high-quality protein.

Confrontation: osteoporosis, obesity, hypertension, cancer

Partner: None

Forger: whole milk, sweetened yogurt

Dairy products are a special guy in nutrition, and there is almost no natural food to replace them, just because it can provide us with a very necessary nutrient-calcium.

Because of the rapid loss of calcium, we need to supplement calcium every day, which can strengthen our bones and calm our impatience. People in China have begun to pay attention to calcium intake, so we need to increase the amount of dairy products every day.

Dairy products such as fat-free or low-fat milk, yogurt and cheese can play a key role in discharging the interference of saturated fat. However, skim or low-fat milk and yogurt seem to be more beneficial, because liquids can take up more gastrointestinal space and make you no longer feel empty. Iris suggests that you add it to your daily diet as one of your eating habits.

3, almonds, walnuts, peanuts and other nuts

Tip: eat with skin (such as a red coat outside peanuts); Don't exceed the recommended amount of healthy eating.

Magic: increase muscle and satiety.

Secret weapon: protein, unsaturated fat, vitamin E, folic acid (peanuts are rich in folic acid), fiber, magnesium and phosphorus.

Confrontation: obesity, heart disease, muscle atrophy, cancer

Partners: pumpkin seeds, sunflower seeds and avocados.

Faker: Pickled or smoked nuts (too high sodium content can cause pressure on blood pressure).

Maybe from the calorimeter, you will find that nuts are not low in calories, and then list them as guys who refuse to communicate during weight loss. In fact, you don't fully understand this good partner to lose weight. Monounsaturated fatty acids contained in nuts are very friendly to the human body, and at the same time, it can make you no longer feel hungry. The high protein in nuts is one of the main sources of protein, which can delay the time when you feel hungry. And high-quality fiber will increase your satiety.

In addition, nuts can also provide vitamin E, which can keep you young and smooth, especially for women. In addition, it is also rich in trace elements such as magnesium and phosphorus.

Therefore, we should be brave enough to keep them around, use them instead of biscuits or popcorn in meals, and put them on the list of "encouraged foods".

4. Green vegetables such as spinach

Magic: inhibit free radicals (a molecule that accelerates the aging process) and increase satiety.

Secret weapons: vitamins A, C, E, folic acid, β-carotene, minerals (calcium, magnesium, iron) and fiber.

Confrontation: obesity, cancer, heart disease, stroke, osteoporosis

Partner: Cruciferae vegetables such as broccoli and cabbage, and green, yellow, red and orange vegetables such as asparagus, peppers and carrots.

Counterfeiters: Pickled vegetables (high Na, greatly reduced nutrients), oil-soaked vegetables, and fried dishes with high oil content.

If you have a mother who is a doctor, she will force you to eat enough vegetables every day-they will provide you with rich vitamins and minerals, as well as crude fiber, and the sugar content is not high (especially compared with most fruits). This is one of the most important foods for dieters.

A small dish of spinach will provide you with enough vitamin A, vitamin C and folic acid for nearly a whole day, which can prevent heart disease, stroke and colon cancer. Cabbage contains more vitamins and minerals than almost any other food.

The importance of vegetables goes without saying. At the same time, Iris should remind you to destroy it while it is still fresh, and don't cook it for too long, otherwise it will lose a lot of valuable nutrients. In addition, don't put too much oil when cooking. Although they look like healthy food, you often ignore the oil in them. Many vegetables can keep these hateful oils.

5, oatmeal

Tip: Sugar-free, no added flavors and creamers.

Magic: increase energy and motivation, lower cholesterol, maintain blood sugar level and delay hunger.

Secret weapon: complex carbohydrates and fibers

Confrontation: obesity, heart disease, diabetes, colon cancer

Partners: High-fiber grains, such as whole-bran fiber (whole grain represented by whole-wheat bread).

Forger: sugary cereal

This is definitely a perfect food. If it is used as breakfast, it can sweep away your listlessness when you first get up and make you energetic and metabolically vigorous; If you are going to exercise, don't forget to eat some prepared oatmeal in the first few hours. It will make you energetic in exercise and lose weight better. If you eat a bowl of oatmeal for dinner, you won't think of dinner. Oatmeal and low-fat milk are golden partners. Make them appear on your menu more frequently.

Grains contain soluble fiber, which stays in your stomach longer than insoluble fiber (such as vegetables). At the same time, water-soluble dietary fiber can reduce cholesterol in the blood, which is a good friend of your cardiovascular system.

Please believe me: you need more fiber, soluble and insoluble. We should take in 25 to 35 grams of fiber every day, but most people only take in half. Fiber not only makes you feel more saturated, but also promotes gastrointestinal peristalsis, like a bodyguard, kicking out troublemakers in the food absorption process for your body. It protects you from heart disease and removes colon cancer carcinogens from your intestines.

In addition, oatmeal can maintain your blood sugar level more than many other foods, stabilize your insulin level, and ensure that you will not be insatiable for food after a few hours. This is very helpful for you to lose weight, because the production of islets will slow down your metabolism and send a signal to start storing fat. After the grain is digested in your stomach, it needs a slow process to digest and absorb, which leads to a lower insulin level than ordinary carbohydrate foods (such as sweet noodles).

6. Lean meat

Tip: Include lean meat, skinless poultry and fish.

Magic: increase muscles and improve the immune system.

Secret weapons: animal protein, iron, zinc, sarcosine (beef), ω-3 fatty acid (fish), vitamin B6 (chicken and fish) and vitamin B 12, phosphorus and potassium.

Confrontation: obesity, emotional disorder, memory loss, heart disease.

Partners: shellfish, shrimp and other seafood, rich in omega-3 flaxseed.

Counterfeiters: sausage, ham sausage, bacon, bacon, ham, fatty beef tenderloin.

Because animal protein is closer to the body's protein, it is more in line with the human body's demand for protein. Lean meat is a classic nutrient to increase muscle.

Beef is a classic protein for building muscles. It is the main food source of sarcosine-when you need muscle strength, such as weight lifting and strength training, you need sarcosine. Of course, beef also has its disadvantages, that is, it contains saturated fat. Choose tenderloin and lean steak, which have the least fat content in beef.

In order to reduce the intake of saturated fat, choose fish (such as tuna and salmon) as your meat food, because they contain healthy unsaturated fatty acids-omega-3 fatty acids and protein. Omega-3 fatty acids help to lower blood cholesterol and triglycerides, and help to reduce the risk of cardiovascular diseases; It can improve immune function and help to treat inflammation.

7.eggs

Magic: gain muscle and burn fat.

Secret weapons: protein, vitamin A, vitamin B 12.

Confrontation: obesity

Partner: None

Faker: no

For a long time, eggs have been considered evil because two eggs contain more cholesterol than the daily recommended value. In fact, you can completely abandon the yolk and keep protein.

More and more studies show that eating one or two eggs a day will not raise your cholesterol level. In fact, most of the cholesterol in the blood is obtained from dietary fat, not cholesterol in food. That's why you should use eggs and their powerful protein magic. The "biological value" of eggs is the highest in protein, which can meet your muscle protein needs. Other foods can't provide that much or can't. In other words, protein in eggs can increase muscle more effectively than protein from other sources-even milk and beef are far behind. Eggs also contain vitamin B 12, which is a necessary substance for fat decomposition.

8.peanut butter

Tip: Pure natural, sugar-free.

Magic: gain muscle and burn fat.

Secret weapon: protein, unsaturated fat, vitamin E, nicotinic acid, magnesium.

Confrontation: obesity, muscle loss, wrinkles, cardiovascular diseases.

Partner: cashew butter, almond butter

Faker: mass-produced peanut butter, sugar and fat.

Yes, peanut butter has its disadvantages: it is high in calories and inconvenient to carry around. But it contains unsaturated fat which is good for heart health. It can help your muscles grow and make your fat melt. At the same time, it is also extremely rich in vitamin E-you will find it on the ingredient list of many eye creams-which can reduce (or prevent) your wrinkles.

Of course, because of its high fat content and high calories, you can eat up to 3 tablespoons a day. Look for natural peanut butter, not mass-produced brands, and add sugar.

9.olive oil

Magic: lower cholesterol and strengthen immune system.

Secret weapon: unsaturated fat, vitamin E.

Confrontation: obesity, cancer, heart disease, hypertension.

Partners: mustard oil, peanut oil, sesame oil, rapeseed oil and corn oil.

Forgers: other vegetables and hydrogenated vegetable oils, trans fatty acids, margarine.

There is no need for a lengthy explanation. These vegetable oils help control your craving for food, burn fat and keep your cholesterol at a pleasant level-do you need more reasons not to buy a bottle? Go to the kitchen and see what your vegetable oil is!

10, strawberries and other berries

Magic: protect the heart, enhance vision, improve memory and feel full.

Secret weapon: antioxidant, fiber, vitamin C, tannic acid.

Confrontation: heart disease, cancer, obesity

Partner: Most other fruits, especially apples and grapefruit.

Forgers: jelly, pectin

Maybe you don't know much about berries. It is a fleshy fruit with membranous exocarp, fleshy mesocarp and endocarp, full of juice and containing one or more seeds. For example, guava, tomato, grape, berry (such as strawberry and blueberry) and raspberry are all berries.

They carry powerful antioxidants to help your body fight heart disease and cancer; Flavonoids in fruits are good for your eyesight, sense of balance, coordination and short-term memory. A cup of raspberry contains 6 grams of fiber and more than half of the vitamin C you need every day.

Blueberries, like oatmeal, contain soluble fiber, which can make you feel full for a longer time. It is the healthiest food in the world and contains more antioxidants than other 39 kinds of fruits and vegetables.

Strawberries contain another important fiber-pectin (also contained in grapes, peaches, apples and oranges), which makes them feel fuller than other fruit fibers.