A nutritionist at Daqian General Hospital, who keeps slim and eats low-GI fruits skillfully, said that if you want to keep your body symmetrical during or after the Chinese New Year, or make your body fat, you should follow the healthy strategy of "eating less and moving more". The so-called "eat less and exercise more" suggests adopting a balanced diet with less oil, less sugar and less salt to increase the intake of dietary fiber.
In addition, taking advantage of the nutritional characteristics of fruits, taking turns to replace fruits with high fiber and low GI value in the recommended intake of 2 to 3 servings of fruits every day is also helpful to lose weight and reduce blood fat.
Eating the right fruit can lose weight! Nutritionists recommend five good fruits. Among many fruits, nutritionists especially recommend tomato, guava, apple, kiwi fruit and papaya. They contain different nutrients and phytochemicals which can help to lose weight. You can eat it directly after washing every day, which is delicious and healthy.
1, small tomato: tomato is rich in fiber and low in calories. If you eat 1 tomato of medium size or 13 cherry tomatoes, the calorie is about 35 calories, which is less than12 of 13 grapes. Moreover, lycopene is rich in lycopene, which can inhibit the rapid rise of blood sugar and has metabolic fat. In addition, eating 13 small tomatoes is enough to eat 1 day.
2. Guava: Guava is a kind of fruit with low calorie, high fiber and low GI. The calorie per100g is less than 40 calories, and the water content is high, so it is easy to feel full. Vitamin C is 8 times more than citrus, which is a holy product of natural whitening and a good choice in slimming fruits. In addition, guava is rich in vitamin C, which is also a good helper against nitrite. When eating sausages or processed meat in the New Year, don't forget to match guava for a healthier diet!
3, Apple: Apple pulp contains pectin, the peel is rich in water-insoluble fiber, plus rich in organic acids, which can stimulate intestinal peristalsis, help digestion and help normal defecation. In Japan, human experiments found that after eating two apples a day, the triglyceride in the blood decreased by about 265,438+0% after three weeks. So if you eat too much fish and high-fat food in the New Year, you might as well eat some apples to improve it. It should be noted that nearly half of the vitamin C and aromatic substances in apples are distributed near the peel, so don't peel the apple first!
4. Kiwifruit: Every100g of Kiwifruit contains 3g of dietary fiber, and its GI value is low. The fiber of Kiwifruit is mostly pectin, which can promote gastrointestinal peristalsis, prevent constipation and help to keep slim. Proteolytic enzymes in kiwifruit can help the digestion of meat and reduce the accumulation of fat. When eating too much in the New Year leads to indigestion, eat a kiwi fruit to help digestion! In addition, vitamin C in kiwifruit can improve human immunity, accelerate the conversion of triglycerides and cholesterol into cholic acid, maintain the elasticity of blood vessel wall and prevent cardiovascular diseases.
5. Papaya: Papaya is rich in fiber and is a standard low GI diet food. The heat of yellow papaya is only about 40 calories per100g, and that of green papaya is even lower. Papaya is rich in pectin, which helps to relieve constipation and reduce waste accumulation in the body. In addition, papaya contains papain, which can decompose meat protein and fat, prevent indigestion and reduce the fat accumulated in the lower body because of eating meat.
When do you eat fruit? In principle, you can lose weight by eating before meals. As for whether fruits should be eaten before or after meals, nutritionists say that from the perspective of weight loss, eating 1 serving of fruits and vegetables before meals can really reduce the intake of other foods in meals and make the intake of calories less. However, if you eat too sour and sweet fruits, such as grapes, pineapples, grapefruit and lemons, on an empty stomach before meals, it will stimulate gastric acid secretion and cause discomfort. Therefore, it is recommended that people with symptoms such as gastroesophageal reflux and gastric ulcer eat after meals.
In addition, fruits rich in water-insoluble dietary fiber, such as pineapple, guava, water pear and so on. , should also avoid before meals. People with a history of peptic ulcer are advised to avoid eating it, so as not to damage the stomach wall and digestive tract, cause ulcer bleeding or aggravate pain.