What are the plans to slim down to a small waist?

After understanding the relationship between abdominal obesity and health, touch your slightly protruding abdomen. No matter what reason causes abdominal obesity, you can start by adjusting your daily diet. You should use the method of adjusting your diet to make the increasingly protruding abdomen regain its flatness again

Add more foods with high dietary fiber content to your daily three-meal diet to achieve the goal of thin waist

Modern people are busy at work, so many health foods appear on the market that can help clear stools, including probiotics, amino acids, enzymes, cyanobacteria, aloe vera, etc. for the public to choose from.

You can first add more foods with high dietary fiber content to your daily diet for three meals. With a slight change, you may be able to reduce your waist circumference without spending a lot of money. Here are 7 common and cheap fiber-rich foods on the market. Food will also teach you how to eat it?

sweet potato

Sweet potatoes were regarded as cheap and vulgar food for ordinary people in Taiwan in the early days. Elderly people often say that they had no money to buy white rice in the past. They could only use sweet potatoes to make shredded sweet potatoes or sweet potatoes sticks, and mix them with rare white rice to feed their stomachs. Times have changed. Now sweet potatoes are quite popular high-end health food. Sweet potatoes porridge and steamed sweet potatoes are very popular.

Indeed, sweet potatoes are quite rich in nutrients. Yu Yiyan said that sweet potatoes have a very high dietary fiber content, which can stimulate gastrointestinal peristalsis when eaten frequently. In addition, sweet potatoes are rich in oligosaccharides, which help the growth of probiotics and are beneficial to the health of the large intestine. The water-soluble fiber contained in it can also maintain the elasticity and smoothness of blood vessels, and is helpful in preventing arterial hardening and lowering cholesterol.

100 grams of small strips of sweet potatoes are about half a bowl of white rice or 2 slices of toast. If people currently implementing weight control plans suggest replacing white rice for main meals, honey sweet potatoes or sweet potatoes soup have higher calories, they should be avoided as much as possible.

How to eat?

1。Steamed sweet potatoes: If you want to eat sweet potatoes to increase gastrointestinal peristalsis and make your waist smaller, Yu Yiyan suggested cooking by steaming, clean the skin with a brush and place it in an electric pan for cooking, and eat it with the skin. It will be richer in fiber and stimulate gastrointestinal peristalsis. effect.

2。Roasted sweet potatoes: If you don't like the taste of steamed sweet potatoes, you can also roast them. The most convenient way is to put them in the oven and roast them slowly over low heat. You can also roast them with the skin and eat them.

3。Sweet potato porridge: You can also add some water to white rice to make sweet potato porridge, which is very healthy.

4。Sweet potato milk: After peeling the sweet potatoes, steam them in an electric pan, add milk and fructose and beat them into slurry. It is delicious sweet potato milk. Remember to eat it with the sweet potato residue to eat the fiber.

Apple

There is a European proverb that goes: "An apple a day keeps you away from the doctor." Are apples really that good? The nutritional content of apples is not particularly prominent compared with ordinary fruits, but apples contain a special pectin component. Pectin is a soluble fiber that will expand when encountering water. Therefore, eating apples and drinking water will make you feel very full. In addition, apples are rich in fiber, which can promote gastrointestinal peristalsis and be very helpful for bowel movement.

How to eat?

1。Eat whole: Because pectin is present in apple puree, if you drink apple juice without residue or puree, the effect is not great. Only by eating the whole apple can you eat the pectin component and achieve the effect of promoting gastrointestinal peristalsis. Because apple skins contain a lot of crude fiber, wash the apple skins, or buy unwaxed apples and eat them with the skins.

2。Apple salad: Cut the apples into small cubes, add yogurt or yogurt, and mix into a salad. It is recommended to choose sugar-free or low-sugar yogurt or yogurt to avoid eating too many calories.

3。Apple and apricot juice: Peel and remove seeds from apples and apricots, put them into a juice machine, add boiling water, and beat them into juice. Remember to eat them together with the puree to eat the rich pectin!