1, daily diet food
1. Sweet potato
It is a high fiber food. If you eat breakfast with eggs or milk, you can get enough fiber, starch and protein.
How to eat: it is best to steam, and the nutrition will not be lost. It can be baked or boiled. Sweet potato skin is rich in fiber, so it is best to eat it together after brushing the skin and then cook it. Sweet potato contains a lot of starch, and its calories are not low. If you don't want to get fat, you can reduce your appetite.
Purchase and storage: pay attention to the integrity of appearance and store at room temperature.
2. Apple
Contains pectin and is rich in water-soluble fiber, which is easy to feel full and helps to form feces; If you can drink plenty of water, it will increase satiety and be more helpful for defecation.
How to eat: It can be eaten as a daily fruit. Although apples are high in fiber, they still have calories, so they can't be eaten in unlimited quantities. 1 Just eat 2 or 3 servings of fruit a day. If you reduce your dinner intake, you can eat more instead. Apple skin contains a lot of crude fiber, so it is best to wash the apple skin, or buy an apple without waxing and eat it with the skin.
Purchase and preservation: it is best to buy fresh and scarred ones; It can be stored at room temperature or refrigerated for a longer time.
3. Coix seed
Foods rich in water-soluble fiber have high fiber content, which is helpful for clearing intestines. Although coix seed contains a lot of starch, diabetic patients can still control blood sugar well instead of staple food. In the theory of traditional Chinese medicine, Coix lachryma-jobi seed is beneficial to water to reduce swelling, so the accumulated water in the body can be discharged, which is helpful for urination and detoxification; Water-soluble fiber is the food source of intestinal beneficial bacteria, which can be eaten more and is helpful to cultivate beneficial bacteria.
How to eat: You can cook Coicis Semen, Shen Si soup, ribs soup and other soups. Although coix seed is good, it still contains starch and a lot of calories. Can not be eaten in unlimited quantities, and can replace some starchy foods.
Purchase and preservation: Fresh food or cold storage can be preserved for a little longer. Coix seed is dry cereal, which is easy to grow worms if left for a long time. Because the bacteria of the worm itself may be mixed into the barley, it is not easy to wash, and the barley is also easy to deteriorate. Therefore, if the bugs grow or have a strange smell, it is not recommended to wash them again.
4. Yogurt (Yogurt)
It can supplement beneficial bacteria in the body and regulate intestinal flora. There are many beneficial bacteria and bad bacteria in the human intestine, which makes defecation smoother and less flatulence, and has detoxification effect.
How to eat: 1 day 1 small bottle of yogurt, or 1 small cup of yogurt as a snack; If it is a sugar-free product, it can replace part of milk, and lactose intolerance will not occur. Yogurt or yogurt products on the market have a high sugar content, so they can't be eaten without restriction based on the consideration of calories. If it is a sugar-free product, you can eat more, but because dairy products still have calories, you can decide the consumption by paying attention to the amount of calories.
Purchase and storage: it is best to buy sugar-free products, and pay attention to the shelf life when buying.
rolled oats
Oatmeal is rich in fiber and water-soluble fiber, which helps defecation and lowers cholesterol.
How to eat: it is most convenient to drink it directly in water or milk, or it can be cooked into sweet or salty porridge, but don't add too much sugar or salt.
Purchase and storage: pay attention to the storage period and packaging integrity, because it is dry food, don't put it in a place that is prone to moisture when storing; It can also be stored in cold storage, and the seal should be tightly sealed before cold storage to avoid moisture.
6. Water
Water can be said to be the most important food for detoxification. The human body needs water every day, and more intake can increase the amount of urination, and the feces are not hard, which is helpful for defecation; In addition, patients with gout can avoid the attack by drinking more water, because uric acid is not easy to be discharged.
How to eat: drink at least 8 cups of 250 C C water every day, and the insufficient part can be taken from soup, milk and fruit; If you drink less water-rich food, such as soup, milk or fruit, your water consumption will increase. Drinking water when you are thirsty is a certain principle. Even if you don't feel thirsty, if the urine volume is small and the urine color is yellow, it also means that the water intake is insufficient. Patients with chronic diseases such as kidney disease and heart disease should not consume too much water because they are prone to edema. Every chronic disease is different, so it's best to consult a doctor.
Purchase and storage: water must be boiled before drinking, and the boiled water should be covered to prevent dust and sundries from falling in.
2. Causes of abdominal fat accumulation
In fact, there are two kinds of fat: subcutaneous fat and visceral fat.
Subcutaneous fat refers to what you can see and touch-beer belly, fetal belly, loose tissue and waist fat. This kind of fat will make people look fat. Although it looks bad, there is no risk.
Let's talk about visceral fat first. Visceral fat is a kind of fat hidden inside. Visceral fat refers to the fat wrapped in abdominal organs, which is more harmful because it is difficult to detect. In addition to unhealthy diet and lack of exercise, there are genetic factors.
How do you know if there is visceral fat in the abdomen?
The researchers used magnetic resonance imaging (MRI) to construct the influence of the surrounding magnetic field and energy pulse on the abdomen. Of course, you don't need such advanced equipment to determine whether your belly fat will become a health factor.
A, first you can measure the waist-hip ratio. Apple-shaped people-people with overweight waistlines-are more likely to store visceral fat.
B, another way is to touch the abdomen with your hands: is it loose or hard? If it's hard, you may have visceral fat. But visceral fat is not only found in obese people and patients with beer bellies.
The situation is contradictory: a thin person may have more visceral fat and greater health risks than a person twice his own weight.
Here are some things to do and four good ways to fight belly fat:
1, while mastering your body mass index, you should also master the waist-hip ratio.
Every other month or so, record your waist circumference and hip circumference on the calendar. If the measured waist circumference is greater than the hip circumference, take this as an emergency signal and try to lose some fat around the waist.
W: If the waist circumference exceeds 89 cm, you should be careful. If your waistline is in a dangerous area and your body mass index is above 25, then you are at risk of heart disease.
2. If 20% to 35% of your calories in a day come from fat, then choose those healthy fats-monounsaturated or polyunsaturated fats. Delicious and healthy foods include salmon, avocados, olives and walnuts.
Use vegetable oil for cooking, such as rapeseed oil, olive oil or sunflower oil. Avoid foods high in saturated fat and carbohydrates.
3. Fixed and moderate exercise helps us avoid the attack of fat, and more vigorous exercise can burn off the existing fat.
There is also good news about visceral fat, which is the first part you can get rid of when you lose weight. Do cardiovascular exercise that can burn fat, and at the same time cooperate with the exercise of strengthening abdominal muscles. Don't forget to consult your doctor before starting any strenuous exercise.
4. Check regularly. If you are worried about your own risk, your doctor may use a tape measure or magnetic resonance imaging, or take a blood test to measure the content of retinol-binding protein-they are indicators of potential health problems, such as heart disease and diabetes.