100 foods will make you lose weight
Successful slimming → 14 essential concepts
Losing weight successfully is not as easy as you think. Many people have tried various weight loss methods, such as; Dieting, taking medicine, apple diet, and meat diet can see the results in a short period of time, but they cannot maintain the weight loss results for a long time. It won't be long before Xiao Wei eats normally, she will immediately become fat like blowing up a balloon. Moreover, the fat layer and cellulite on her body are even more than before weight loss. This is because the unbalanced diet causes the basal metabolic rate to decrease, which makes it impossible to lose weight no matter how little you eat, and you will become fat when you eat too much. It has become commonly known as "the constitution that will make you fat if you drink water."
If you want to lose weight successfully, you should follow the following 14 ideas
1 balanced intake of all kinds of food: weight loss is not actually nothing to eat, but to avoid eating junk food that will accelerate the production of fat, nutrients in various foods for the body's energy metabolism is very important, some people are because of nutritional imbalance, metabolism is chaotic, it is easy to get fat. No matter how little this kind of person eats, it is impossible to lose weight. As long as he restores natural balanced nutrition and normal body function, he can eliminate excess body fat.
2 to maintain the stability of blood sugar values: the body's blood sugar is the main factor in controlling food, many people in order to lose weight quickly, do not eat any carbohydrates, including starch and fruit only eat meat, resulting in low blood sugar, the more fat you want to eat, and finally lose control of eating, of course, it is impossible to lose weight successfully, so you can eat starch foods in moderation to stabilize blood sugar, but not excessive, in order to induce energy shortage messages, promote the body to consume fat.
3 Don't stimulate insulin production: If you want to lose weight successfully, you must avoid eating foods that stimulate the rapid increase in insulin, especially sugary drinks, snacks, and cakes; such refined foods with high sugar content will promote the production of insulin in large quantities, promote fat synthesis, and fall into the trap of losing weight and getting fatter. Therefore, people with high body fat and easy to starve should choose low-insulin foods and low-GI foods to help you stabilize insulin secretion.
4 Match your personal constitution and eat complementary foods: If you are a starch enthusiast and use a high amount of starch as a weight-loss food when losing weight, it is impossible to lose weight successfully. This is because your body has long adapted to starch. Therefore, you must reduce the proportion of starch foods, adjust the amount of 3 in the morning and 2 in the afternoon, and choose vegetarian dishes or meat instead of dinner.
5 Don't eat the same weight-loss food for a long time: The human body is adaptive, and it is impossible to achieve long-term weight loss by eating very little or only eating the same food such as apples or meal replacement bags, because the basal metabolic rate will be reduced with nutritional imbalance. Maintain the diversity of foods and replace them every two or three days, stimulating the body's metabolic response, making it easier for you to break through the stagnation period and continue to lose weight.
6 must supplement micronutrients: weight loss because it will be less than the usual food intake, but also some micronutrients may be insufficient intake, so weight loss to maintain a balanced diversity of food, but also need one to two daily multivitamins, can help burn fat and energy metabolism is not hindered.
7 fixed measurement waist circumference: waist circumference is the best indicator of success in reducing body fat, if you can get up early every day to measure your waist circumference, you know that your weight loss diet has not been successful to help you throw off fat, but also help to review whether your diet has made mistakes.
8 Do not eat a big meal in a row: weight loss is definitely not to live in isolation, do not socialize, do not have a meal, but the meal will definitely have an impact on weight loss results, because perhaps not immediately fat back, this matter will make people lose their vigilance, leading to diet control plan shutdown, but if you eat a big meal in a row, it is equal to feeding your fat cells and awakening the memory of fat hoarding. Re-accelerate fat formation, so it is best to strictly control two meals after a big meal, so that fat cells can shrink and not grow.
9 Develop the habit of adjusting curve exercise: For dieters who have no time to exercise, as long as you press your thighs sideways in bed every day before going to bed, kick your legs, or lift your hips a hundred times a day, you can accelerate the elimination of local body fat. Because Body fat is plastic and can also make the skin firm and eliminate cellulite.
More than 10 massages to promote circulation: Many people tend to concentrate on the lower body or obesity in the hands and buttocks. It is recommended that you use a porcelain spoon to push it from the outer side of your limbs towards the inner side of your heart to gently retract the scraping or press it with your hands. Remember not to scrape it like scraping until it is swollen. This can accelerate lymphatic circulation and metabolism, making the lower body or hands and buttocks lose weight faster.
11 Grasp the golden weight loss time: The type of food you eat four hours before going to bed determines whether you become fat. If you can arrange all the food to be eaten four hours before going to bed, there is no problem for you to lose weight successfully. However, if you are hungry before going to bed and want to eat, you can choose to drink a cup of skimmed milk, eat tomatoes, guava, apples, cucumber salad and other low-calorie foods. You can also refer to the weight loss recipe with calories less than 100 as a snack.
12 Drink plenty of water and maintain good bowel habits: More than 70% of the human body is water. Drinking more water can accelerate the body's metabolism and prevent constipation. Especially during weight loss, there will be many acidic metabolic wastes that need to be quickly eliminated. Drink more water, more feces and normal bowel movements can allow the waste produced during the weight loss process to leave the body without causing a blocking effect and affecting the speed of weight loss. The best time to drink water is in the morning and afternoon; drinking too much before going to bed will easily cause edema and become counterproductive.
13 Enjoy delicious food and just taste it: I have to deny that delicious food is an irresistible temptation for dieters. The main reason why most people gain weight is because they love delicious food. Therefore, it is quite difficult to achieve a balance between weight loss and good food, so you must adjust your mentality towards food. You must change from eating until you are full to just tasting it, treating yourself as a taster, not a big eater.
14 Strengthen your confidence and remain optimistic: You will definitely encounter some setbacks while losing weight. Maybe when you lose weight, you will find others saying,"What fat do you lose?" "Weight loss is not bad for this meal, right?" "Reduce again next time?" If you agree with all kinds of obstructive words, success in losing weight is really far away for you. Therefore, don't doubt your ability. As long as you work hard, you will achieve results. Be afraid that you will deceive yourself and not believe that you can succeed. If you encounter stagnation, relax, swim or take a bath more, change the type of food, and get enough sleep. Your body's metabolism will naturally recover, and if you continue to be firm, you will drop to standard weight.
saturated starch →Amylum
Starch is the main source of carbohydrates, also known as carbohydrates. It has a high caloric density, with about 70 calories per 100 grams, which is much higher than the 25 calories of vegetables. Most of the staple foods we consume every day are starches, so the daily intake of starches can be said to be the key to success in weight loss.
There are two main ways to lose weight by controlling sugar intake:
Low Carbo Diet-Reducing sugar is more effective than reducing fat
The key is to control the daily carbohydrate calorie intake below 120 grams, and to have a large amount of red vegetables and protein. As early as 2003, it was confirmed in the British New England Journal that a low-sugar diet can help obese people lose more weight and blood fat and improve insulin sensitivity than a low-oil diet.
Low Gl Diet-Get rid of overeating now
Simply put, avoid eating foods that stimulate large amounts of insulin secretion. Because when insulin in the human blood is high, it will stimulate fat synthesis, causing a rapid decrease in blood sugar and causing hunger, which makes people can't help but eat and drink. Therefore, foods with high glycemic index Gl values can easily lead to complications such as obesity, diabetes, cardiovascular disease, and hyperlipidemia.
A study in the American Medical Journal JAMA found that a low-insulin diet can consume 53% fewer calories. Choosing low-insulin diet foods not only avoids the secretion of insulin, but also reduces the production of body fat.
Purchasing method for starchy food talents
1 Select the grains to be solid, uniform and complete, without mold, sand, insects and other foreign matters.
2 When purchasing, pay attention to the complete packaging and storage period.
3 Because brown rice contains germ, it is easy to corrupt and difficult to preserve. It is best to buy small packages.
4 Rootages such as sweet potatoes, potatoes, and taro should be selected for large and intact germinating seeds to damage and hair hair, because potatoes, sweet potatoes, or sweet potatoes germinate or are infected with microorganisms, they will contain toxins and should not be eaten.
5 Lotus roots should be round and fat, thick knots, smooth and slightly red skin, solid texture, hollow stems, and large air holes. Don't buy one that is too white, it may add bleach.
Preservation methods of starch
1 Place in an airtight, dry container and place in a cool place.
2 Do not store it for too long or place it in a damp place to avoid insect pests and mold.
3 Potatoes are stored in the same manner as fruits and vegetables. After cleaning, they are covered in paper bags or porous plastic bags and placed in a cool place, or placed in a fresh-keeping bag for refrigerated storage.
4 Grain storage can be placed in sealed cans, avoid contact with air, and place in a dry and cool place.
Tip must not stop eating starches!
The diet only consumes protein and fat, and the body will tend to break down fat to synthesize ketone bodies. In severe cases, it will cause "ketoacidosis". At this time, a large amount of water will be lost, and weight will naturally drop very quickly. However, this method will cause excessive protein intake, produce high uric acid, and lose muscle. When you regain weight, you will increase fat, which is called a yo-yo symptom.
Brown Rice →Brown Rice [Retain the complete nutrition of whole rice]
Brown rice's multiple vitamins, minerals, and amino acids are concentrated in the germ, unlike white rice, which loses a lot of nutrients after removing the germ. The vitamin B1 in brown rice is three times that of white rice, and the vitamin B6 and nicotinins are eight times that of white rice. It can promote energy metabolism and make people more energetic. Brown rice contains a variety of antibacterial substances, of which the vitamin E content is 5 times that of white rice. There are also phenolic acids and hydroxycinnamates, which can eliminate free radicals produced by excessive body fat and prevent chronic diseases and delay aging. effect.
Brown rice is one of the low-insulin weight-loss foods. It does not contain cholesterol, which can slow down the rise of insulin and reduce fat synthesis, so it has a weight-loss effect. Brown rice has bran, so the dietary fiber content is as high as 12 times that of white rice. It not only has the effect of straightening the intestines and improving constipation, but also makes people feel full easily, reduces blood lipids, and promotes cholesterol excretion. The calcium in brown rice is twice that of white rice. Studies have shown that people who consume high calcium are less likely to suffer from overweight and obesity.
Brown rice and ox well rice
Lazy Index: ★★★★★★ ★ ★
Weight loss index: ★★ ★ ★
Cooking difficulty: ★★ ★
Materials:
50 grams of raw brown rice, 60 grams of beef, 50 grams of onions, 1 mushroom, 200 c.c.
Seasonings:
1 tablespoon low-salt soy sauce, 1 tablespoon meizui
Practice:
1 Cut the beef into strips, cut the onions into strips 3 cm wide, and shred the mushrooms.
2 Heat all seasonings in a pan, bring to a boil, add beef and onions, and cook for 5 minutes.
3 Pour the brown rice into a large bowl, drizzle with the ingredients from Method 2 and serve.
Calories kcal carbohydrates g protein g fat g dietary fiber g
405 55 19 12 4
※ Dietitian's advice:
Brown rice can be cooked in advance for multiple meals, and stored in preservation bags and refrigerated. The amount of cooked brown rice needs to be 125 grams each time.
Millet →Millet [The belly is missing]
Millet does not contain cholesterol, and its vitamin B group and fiber content far exceed white rice. Dietary fiber is 13 times that of white rice, and even higher than brown rice, making it easier for people to feel full. It is not easy to eat hungry and indiscriminately during weight loss, reducing the intake of excess calories.
Millet is also one of the low-insulin weight-loss foods, which can reduce the speed at which calories are converted into fat and stored to achieve weight loss. For people with lower abdomen, millet is rich in magnesium, which is 6.6 times that of white rice. It can promote the metabolism and consumption of calories, prevent calories from accumulating and converting into fat, prevent constipation, help the conversion and consumption of the stomach, and boost spirit. Millet contains 5 times more vitamins B1 and B2 than white rice, 7 times more basic vitamins, and 17 times more vitamin B6 than white rice. For middle-aged obese people, long-term supplementation of vitamin B groups can promote metabolism and significantly reduce weight gain.
Beef porridge with millet and eggs
Lazy Index: ★★★★★★ ★ ★
Weight loss index: ★★ ★ ★
Cooking difficulty: ★★ ★★
Materials:
50 grams of millet, 60 grams of beef slices, 600 c.c., 1 egg, 100g konjac knot
Pickled meat ingredients:
1 tsp rice wine, 1 tsp soy sauce, 1 tsp soy sauce, 1 tsp soy sauce
Seasonings:
A little pepper, a little shredded green onion
Practice:
1 Cut the beef into thin slices, add the bacon and marinate for 10 minutes, and set aside; wash the konjac knots with salt water.
2 Add the stock to the millet into the soup pot, bring to a boil over high heat, then add the beef and cook for 2 minutes.
3 Beat the egg drops and stir well, sprinkle with pepper and salt, and season with chopped green onions.
Calories kcal carbohydrates g protein g fat g dietary fiber g
413 38 27 17 5
※ Dietitian's advice:
The konjac silk purchased in the supermarket must be repeatedly rubbed with salt water 2 - 3 times to remove the fishy smell of alkaline water. The unused konjac silk can be placed in a crisper and stored for 2 weeks.
Oat →Oat [Vascular Scavenger]
Oat is an important health food to lower cholesterol. Studies have confirmed that eating oats can significantly reduce the accumulation of liver fat, clear blood fat, and lower cholesterol, so it is known as the "blood vessel scavenger". It is rich in antioxidants, especially vitamin E, which is 13 times that of white rice. In addition, it is rich in phenolic acids, which can clear lipid free radicals and have anti-inflammation and anti-arteriosclerosis effects.
Oats are one of the low-insulin weight-loss foods that can reduce the rate of fat synthesis. Oats are rich in nutrients and contain a variety of amino acids, vitamins, and minerals. Among them, vitamin B1 is 5 times that of white rice, iron is 16 times that of white rice, and magnesium is 6 times that of white rice. High amounts of magnesium can promote calorie metabolism, reduce fat accumulation, improve constipation, and eliminate the lower abdomen. Surprisingly, oats contain the highest vitamins among all grains, equivalent to 25 times that of white rice and 2 times that of brown rice. Its high fiber content and therapeutic effect are often used as raw materials for diet biscuits and meal replacements.
Strawberry oatmeal porridge
Lazy Index: ★★★★★★ ★ ★
Weight loss index: ★★ ★ ★
Cooking difficulty: ★★ ★
Materials:
40 grams of large oatmeal, 240 c.c., 5 strawberries
Practice "
1 Microwave low-fat milk for 2 minutes.
2 Add the large oatmeal and stir. After the oatmeal expands, add the washed strawberries and serve.
Calories kcal carbohydrates g protein g fat g dietary fiber g
286 44 13 7 4
※ Dietitian's advice:
Don't pick when shoppingFor knee-wide oatmeal, buy large oatmeal that is completely flattened so that the fiber can be completely retained.
Whole wheat toast →Wheat Toast
Compared with 100 grams, wholemeal toast has 63 fewer calories than white rice, so many diet meals use wholemeal toast as an ingredient. It does not contain cholesterol and has high nutritional value. It contains white rice, vitamin B12 and vitamin A that are lacking in brown rice. It has a good antioxidant effect, because vitamin E is 7 times that of white rice and can eliminate lipid free radicals. For people with low metabolic rates and over 30 years old, it is rich in comprehensive vitamin B groups, of which vitamins B1 and B2 are 3 to 4 times that of white rice, vitamin B6 is 6 times that of white rice, and nicotinins are 3 times that of white rice., both can promote the improvement of metabolism and calorie consumption.
The fiber content of whole wheat toast is 16 times that of white rice and 1.3 times that of brown rice. It can quickly reduce blood lipids and fat and solve problems such as obesity and hunger. Whole-wheat toast contains three times that of white rice. It can promote calorie consumption, assist in the activation of lipolytic enzymes, improve constipation, and reduce blood lipids. The whole-wheat toast recipe is easy to prepare and carry, making it ideal for office workers or food eaters to lose weight. Long-term vegetarian people are prone to pernicious anemia. 0.21 micrograms of vitamin B12 and 1.2 mg of iron per 100 grams of whole-wheat toast can improve and prevent anemia.
Whole-wheat low-fat sandwich
Lazy Index: ★★★★★★ ★ ★
Weight loss index: ★★ ★ ★
Cooking difficulty: ★★ ★
Materials:
25 grams of whole wheat toast about 1 piece, 30 grams of chicken breast, 20 grams of cucumber, 20 grams of corn bacon, 10 grams of red bell pepper
Seasonings:
A little pepper salt
Practice:
1 Wash the cucumbers, red bell peppers, and corn stalks, blanch them with salt water, and cut them into strips for later use.
2 Slice the chicken breast, sprinkle with pepper and salt, rub it, place it in the oven and bake at 183°C for 10 minutes, remove it and cut it into strips for later use.
3 Bake hot whole-wheat toast, add meat strips, cucumbers, corn stalks, and bell pepper strips in order, and wrap them with sushi seaweed slices and roll them up.
Calories kcal carbohydrates g protein g fat g dietary fiber g
127 16 12 2 2
※ Dietitian's advice:
Don't switch to white toast. White toast has a high insulin index and can easily lead to hunger.
Potato →Potato [Whitening and slimming is completed in one go]
Potatoes are the favorite staple food of European and American families, and they are indispensable for every meal. Potatoes do not contain cholesterol and have lower calories than white rice. Under the same weight, the calories are only 1/4 of that of white rice, but the dietary fiber is 8 times that of white rice. To lose weight, you must eat potatoes with the skin for good results. If you eat them without the skin, it will be easier to eat too much and become fat. Because eaten with the skin, you can eat more fiber and polyphenols, enhance satiety, improve antioxidant power, eliminate lipid free radicals, and reduce blood lipids.
Potatoes are rich in vitamin C, which has a whitening effect. Korean artists even use mashed potatoes as a mask to apply their faces to keep their skin fair. The potassium in potatoes is 4 times that of white rice, the alkali content is 2 times that of white rice, the vitamin B6 is 3 times that of white rice, and the iron is 3 times that of white rice. This rich potassium and vitamin B group can help sugar, fat, protein metabolism, and stabilize blood pressure.
Low-fat cheese baked potato
Lazy Index: ★★★★★★ ★ ★
Weight loss index: ★★ ★ ★
Cooking difficulty: ★★ ★
Materials:
200g potatoes 1 medium, 10g broccoli, 1 piece of low-fat cheese, 100g lettuce
Seasonings:
A little pepper salt
Practice:
1 Wash the broccoli and blanch it with boiling water for 3 minutes. Remove and chop it; cut the low-fat cheese into short shredded strips. Set aside.
2 Wash and slice the potatoes with skins, spread on low-fat cheese strips, wrap them with tin foil, place them in the oven and bake at 180°C for 20 minutes, sprinkle with chopped broccoli, pepper and salt, and spread on lettuce and serve together.
Calories kcal carbohydrates g protein g fat g dietary fiber g
244 37 11 3 2
Pumpkin →Pumpkin [Golden Delicious Rich in Fiber]
Pumpkin, commonly known as "golden melon", is a low-insulin weight-loss food and does not contain cholesterol. Eating pumpkin instead of white rice can reduce excessive insulin production and reduce the rate of fat synthesis. Also analyzed by 100 grams, pumpkin has only 1/6 of that of white rice, and its dietary fiber content is 9 times that of white rice. It is a delicious weight-loss food with ultra-low calories, high fiber characteristics, sweet and delicious taste, and makes people feel full of satiety. Pumpkin is rich in vitamin A, which is only second to sweet potatoes among miscellaneous grains. It can reduce weight gain and fat accumulation.
Pumpkin contains polyphenols that provide antioxidant power and help eliminate excessive lipid free radicals in the body. If eaten together with seeds, it has the effect of treating depression. Pumpkin seeds are rich in zinc and plant sterols, which can also prevent prostate hypertrophy in men and promote enzyme activation.
Healthy pumpkin soup
Lazy Index: ★★★★★★ ★ ★
Weight loss index: ★★ ★ ★
Cooking difficulty: ★★ ★
Materials:
100 grams of pumpkin, 50 grams of mushrooms, 120 c.c.
Seasonings:
Black pepper, a little salt
Practice:
1 Wash the mushrooms and cut them into small dices.
2 Wash the pumpkin with the skin and cut it into small pieces, place it in an electric pan, steam it, and put it into a juicer together with low-fat fresh milk and stir for later use.
3 Add 400 c.c. water to the pot, bring mushrooms to a boil, then add pumpkin milk juice and stir, season with black pepper and salt. Serve.
Calories kcal carbohydrates g protein g fat g dietary fiber g
125 21 8 2 3
※ Dietitian's advice:
When cooking pumpkin, it is best to cook it with the skin, which will have a better weight loss effect.
Yam →Yam [A good health recipe with the same origin of medicine and food]
Yams are famous for yam, Huaishan. In the Shennong Herbal Classic, yam is also listed as a top-grade medicinal material and can be used for consumption, medicine or health care. Because it has a variety of health ingredients, including vitamins A, C, E, B1, B2, minerals such as phosphorus, calcium, potassium, magnesium, and sulfur, and trace elements such as iron, zinc, rubidium, and strontium. In addition, it also contains choline, allantoin, glycoprotein, mucus, amylase, polyphenol oxidizing enzyme, yam saponin, a variety of essential amino acids and antioxidant enzymes, which can enhance body functions, activate enzymes, enhance immunity, and prevent arteriosclerosis.
Compared with the same 100 grams, the calories of yam are only 1/5 of that of white rice, and the fiber content is three times that of white rice. Eating yam instead of white rice can indeed reduce calorie intake and achieve weight loss. Yam is rich in resistant starch, which is not easily digested by gastrointestinal enzymes. It belongs to a low-insulin weight-loss food. It does not easily stimulate insulin and reduces fat synthesis.
Special yam varieties such as D.colettii contain a sterol resgenin compound, which can be used as a synthetic material to regulate physiological functions. Yam also has antioxidant and anti-aging effects, which can prevent the occurrence of cardiovascular diseases and prevent the atrophy of connective tissue in the liver and kidneys. For people with poor intestines and intestines, the mucus quality of yam can provide protective effect on the mucous membrane.
Yams and mushrooms chicken soup
Lazy Index: ★★★★★★ ★ ★
Weight loss index: ★★ ★ ★
Cooking difficulty: ★★ ★
Materials:
200 grams of yam, 60 grams of chicken breast, 2 dried mushrooms, 2 bowls of boiling water
Seasonings:
1/2 tsp fresh chicken essence powder, a little salt
Practice:
1 Soak the mushrooms until soft and cut them. Wash the chicken breast and cut them into small pieces.
2 Bring boiling water to a boil over high heat, add mushrooms and chicken breast, cook over medium heat for 10 minutes, then add yam and cook for 5 minutes, add seasonings, and serve.
Calories kcal carbohydrates g protein g fat g dietary fiber g
170 18 18 4 3
Pasta →Pasta [Girls 'favorite low-calorie pasta]
Pasta, also known as macaroni, is a zero-cholesterol food. For 100 grams, the calories are similar to white rice. But because it has four times higher dietary fiber than white rice and is large, it is easy to make people full. In addition, he is rich in iron, 6 times that of white rice, which is good for preventing anemia. Potassium is twice that of white rice and lowers blood pressure.
Pasta is also one of the low-insulin weight-loss foods. It has the effect of slowing the rise of insulin, reducing fat synthesis, helping to lose weight, and lowering blood lipids. Pasta is rich in vitamin B2, and niacin also has the effect of improving circulation and lowering blood cholesterol. The magnesium content is slightly twice that of white rice, promoting calorie consumption and metabolism, increasing the activation of lipolytic enzymes, and lowering blood lipids. The calcium in pasta is three times that of white rice. Eating too much calcium is less likely to cause problems such as overweight, obesity, and insulin resistance.
Tomato pasta
Lazy Index: ★★ ★
Weight loss index: ★★ ★ ★
Cooking difficulty: ★★ ★
Materials:
40 grams of raw pasta, 100 grams of large tomatoes, 50 grams of mushrooms, 30 grams of lean ground pork
Seasonings:
A little salt, 1 tablespoon of ketchup
Practice:
1 Wash and chop large tomatoes; wash and slice mushrooms for later use.
2 Cook the pasta in boiling water, pick up, run briefly in cold water and drain.
3 Add 100 c.c. of water to the pot, Bring ketchup, tomatoes, mushrooms, ground meat to a boil, season with salt, sprinkle with pasta and serve together.
Calories kcal carbohydrates g protein g fat g dietary fiber g
271 40 15 6 4
Coix seed →Pearl Barley [a star saint for swelling swelling]
Coix seed, also known as "Coix seed", is a kind of Chinese medicinal materials. It is rich in protein, coix, coix polysaccharide, vitamin B group, and minerals, which can promote body metabolism, activate cells, and accelerate the elimination of foreign bodies in the body. Coix seed has the effects of eliminating edema and diuretic, and is suitable for obese people who are prone to edema in the second half of their life as a weight-loss food.
Eating coix seed regularly can help metabolism and stabilize nerves. In addition, coix seed is rich in magnesium, and the content is 9 times that of white rice. It not only promotes metabolism and consumption and reduces the accumulation of calories into fat, but also prevents constipation and helps the discharge of gastrointestinal waste. Avoid the small intestine getting bigger. However, note that coix seed can stimulate uterine contractions and pregnant women should avoid eating it.
Rice with mushroom beans and coix seed
Lazy Index: ★★★★★★ ★ ★
Weight loss index: ★★ ★ ★
Cooking difficulty: ★★ ★
Materials:
40 grams of raw coix seed, 100 harsh mushroom, 30 grams of chicken breast meat, 50 grams of edamame kernels, 100 c.c.
Seasonings:
1/2 tbsp chicken essence powder, 1 tbsp salt, a little pepper salt, a little chopped green onion
Practice:
1 Add chicken essence powder in boiling water and mix well; wash and slice the mushroom into thin slices, sprinkle with a little pepper salt and mix well.
2 The chicken breast is blanched and picked up, peeled into thin threads for later use; then add 1 teaspoon of salt to the remaining boiling water, add the edame kernels, blanch them, and pick up.
3 Put the coix seed, chicken essence water, and apricot mushroom together in an electric pan and steam it, stir in the shredded chicken and edamame kernels. Serve.
Calories kcal carbohydrates g protein g fat g dietary fiber g
279 37 22 6 4
Buckwheat →Buckwheat [100% zero cholesterol]
Buckwheat has a black skin, strong growth force, does not contain cholesterol, contains a variety of sulfur-containing amino acids, vitamins, minerals, and is rich in nutritional values. Buckwheat contains 10 times more iron and fiber than white rice. Regular consumption of buckwheat can promote intestinal peristalsis, smooth stool, promote the elimination of waste in the body, reduce blood lipids, and purify studies.
Buckwheat is rich in biofannoids, known as "vitamin P". Among them, the flavin glycoside is the head of bamboo. I can't find this 'glycoside' to replace quercetin, which can activate anticoagulant factors and achieve anti-vascular embolism., avoid cardiovascular disease. Eating more buckwheat can help eliminate cholesterol and lower blood lipids. The antioxidant vitamin E is 10 times that of white rice and can regulate neuromuscular activity, convert blood sugar into energy, burn calories, and eliminate constipation problems. For people with poor metabolism, buckwheat is rich in vitamin B groups. Vitamins B1 and B2 are 5 to 6 times that of white rice, vitamin B6 is 15 times that of white rice, and nicotinins are 6 times that of white rice. It can moisturize the skin, help the calories cool, and promote enzyme activation.
Buckwheat dried scallops and preserved egg porridge
Lazy Index: ★★★★★★ ★ ★
Weight loss index: ★★ ★ ★
Cooking difficulty: ★★ ★
Materials:
40 grams of buckwheat, 10 grams of dried scallops, 100 grams of mushroom, 500 c.c. of water, 1 preserved egg
Seasonings:
1/2 tsp chicken essence powder, a little pepper and salt, a little chopped green onion, 1/4 tsp rice wine
Practice:
1 Wash the soaked buckwheat; wash and cut into small pieces for later use.
2 Soak the dried scallops in water for 30 minutes, add them into a bowl with rice wine and a little water, microwave for 10 minutes, take out and tear them into filaments with your hands.
3 Add water in the soup pot and boil the buckwheat together. Change to low heat and add the mushroom mushroom to make porridge. Add the shredded scallops, chicken powder, pepper salt, and chopped green onion to taste, and finally stir in the chopped preserved eggs. Serve.
Calories kcal carbohydrates g protein g fat g dietary fiber g
303 42 21 8 4
※ Dietitian's advice:
Buckwheat is not easy to cook, so you can soak it overnight.
Lotus root →Lotus root [The most suitable staple food for water constitution]
Lotus root is the most nutritious food among aquatic plants. Because of its low sodium, high potassium and diuretic characteristics, it is suitable for people who are prone to edema as a weight loss food. Each 100 grams of lotus root is about 7 centimeters long and contains 74 calories, 1.8 grams of protein, 17 grams of sugar, and 2.7 grams of dietary fiber.
The calories of 100 grams of lotus root are only 1/5 of that of white rice, and the dietary fiber content is 9 times that of white rice. It has the characteristics of ultra-low calories and high fiber, and does not contain cholesterol. If lotus root is used instead of white rice, it can reduce calorie intake and have a feeling of satiety, which can effectively reduce weight and body fat.
Among starches, lotus root has the highest vitamin C content, with 42 mg of vitamin C per 100 grams. Studies have found that depletion of vitamin C will have resistance to body fat, making weight loss more difficult. Increasing vitamin C intake during meals will reduce glycemic index. Lotus root is one of the low-insulin weight-loss foods, which can reduce excessive insulin production and reduce fat accumulation.
Lotus root and shredded pork soup
Lazy Index: ★★★★★★ ★ ★
Weight loss index: ★★ ★ ★
Cooking difficulty: ★★ ★
Materials:
100g lotus root, 70g shredded pork
Seasonings:
a little salt
Practice:
1 Slice lotus root slices and cut into 2 centimeters wide. Heat and blanch shredded pork to remove blood and oil.
2 Add 600 c.c. to the soup pot and bring to a boil. Add lotus root and shredded pork, turn to low heat and cook for 10 minutes.Season with salt and serve.
Calories kcal carbohydrates g protein g fat g dietary fiber g
162 17 16 4 3
※ Dietitian's advice:
Soak the cut lotus root in clear water or vinegar water to prevent color change and remove astringent taste.
Taro-heart sweet potato →Purple sweet potato
Taro-heart sweet potato is a kind of sweet potato, and its flesh is purple, hence its name. Studies have found that taro sweet potatoes are rich in purple anthocyanins, which can inhibit the action of intestinal sucrose hydrolase and maltose hydrolase, thus reducing the absorption of starch and achieving weight loss. Therefore, taro sweet potatoes have become a new substitute for white rice. Weight loss saint. In addition, sweet potatoes contain a high amount of vitamin A, with about 1.520 units per 100 mg. The content ranks first among miscellaneous grains, which can reduce weight gain and fat accumulation.
Taro-heart sweet potatoes are zero-cholesterol food. For the same weight, the calories are much lower than white rice, about 1/3 of white rice. The dietary fiber content is 12 times that of white rice. Because of its low calorie and high fiber characteristics, it is very suitable for people who love eating starch are regarded as a staple food for weight loss. It can provide a higher feeling of satiety but is not easy to gain weight. In addition, there is rich vitamin C, which helps reduce the glycemic index, so it is also one of the low-insulin weight-loss foods. It has four times more potassium than white rice and helps lower blood pressure. Calcium is 6 times that of white rice and helps inhibit fat synthesis and stimulate fat decomposition. Iron is three times that of white rice. Long-term consumption can prevent anemia.
Taro-heart sweet potatoes have excellent antioxidant effects and are rich in antioxidants, such as polyphenols, flavonoids, and chlorogenic acid, which can eliminate excessive lipid free radicals. Contains 2 natural acylated anthocyanins, which have stronger antioxidant power than vitamin C. It can clear lipid free radicals, lower blood lipids, prevent arteriosclerosis, and protect the liver.
Roasted sweet potatoes with taro heart
Lazy Index: ★★ ★ ★★
Weight loss index: ★★ ★★★
Cooking difficulty: ★ ★ ★ ★ ★ ★ ★ ★ ★ ★
Materials:
100g taro sweet potatoes
Practice:
1 Wash the taro sweet potatoes without removing slices, wrap them with tin foil and place them in the oven and bake at 180°C for 20 minutes.
Calories kcal carbohydrates g protein g fat g dietary fiber g
124 29 1 0 2
Rich Protein →Protein
High-protein foods include poultry, livestock, seafood, fish and shellfish and other meats, eggs and milk. Because the order of energy consumption by the human body is sugar → fat → protein, eating a high-protein diet alone has been popular for many years to lose weight. Although it can quickly lose weight, there are too many side effects, which can easily lead to dehydration, high uric acid, gout, high blood cholesterol, ketoacidosis, excessive calcium excretion, etc., in severe cases, may cause acute renal failure for a small number of people, so it is not a 100% safe method to lose weight.
As a result, a new generation of improved high-protein weight loss methods has emerged:
Low-sugar, high-protein diet-the most difficult way to lose weight
Combined with a low-sugar diet, choose foods with low glycemic index, and control the intake of carbohydrate foods to less than 40% of the total calories to avoid putting the body at risk of sugar-free, which is less likely to have side effects. Clinical studies have also confirmed that using a low-sugar and high-protein diet can lose more weight and burn more body fat than a low-oil diet, and it is less likely to regain weight.
How to buy protein food
Check whether the packaging is in good condition, no damage, no peculiar smell, abnormal color, and within the expiration date. If it is meat, pay attention to whether the color turns dark red or has an odor, and try to choose fresh ones when purchasing.
Preservation methods of meat
The meat you buy should be divided into small packages for one-time use and stored frozen. You can take a small package for each use and defrost it. Do not freeze it repeatedly. Frozen meat should be used up within the storage period. The storage period must be noted when dispensing
General meat thawing methods
Meat products are often refrigerated and then heated. There are several points to pay attention to:
1 It takes 4 to 8 hours to thaw it in the refrigerator.
2 It takes 2 hours to thaw it in water with running water.
3 Transfer the meat into a microwaveable container or package, and place it in the microwave for about 3 to 5 minutes
Tips must not consume a high-protein diet alone for a long time
Toxic nitrogen-containing substances will be produced after protein decomposition. At this time, it must be converted into less toxic creatinine, urea, and uric acid through the liver's detoxification effect, and then excreted through the kidneys with urine. Improper high-protein diet will increase the burden on the liver and kidneys.
Beef →Beef [Iron content No. 1]
Every 100 grams of beef contains about 109 - 390 calories, 11.7 - 38 grams of protein, 2.4 - 37.7 grams of fat, as well as vitamins A, E, B2, B6, B12, potassium, magnesium, iron, and zinc. The calorie and fat content of different parts vary greatly. Ranked from low to high calories, they are tripe, corbel meat, beef tendon, beef thigh meat, beef support strips, beef brisket, and beef chops. Among them, the ones with the highest fat are sirket and beef chops, with fat content 12 times and 16 times that of beef tripe respectively.
Therefore, when eating beef parts during weight loss, it is recommended to use tripe, corbel, and beef tendon first. Not only are they low in calories and fat, but they are also chewy, which can make people chew more and increase satisfaction.
Beef is rich in zinc and participates in many important physiological functions, helping to synthesize antioxidant enzymes, synthesize genes, differentiate cells and maintain the activities of various other enzymes. Studies have found that obese people have lower blood zinc levels, so they can eat more beef to supplement zinc.
low-calorie cola stewed beef tendon
Lazy Index: ★★ ★
Weight loss index: ★★ ★★★
Cooking difficulty: ★★ ★ ★★ ★
Materials:
100g beef tendon, 4 slices of ginger, 3 tablespoons of low-salt soy sauce
Practice:
1 Rub the konjac tablets with salt three times to remove the fishy smell; cut the beef tendon into small pieces and set aside.
2 Blanch the konjac slices and beef tendons, pick up and drain, and place on a plate.
3 Add ginger slices, cola, soy sauce, and konjac slices, and microwave over strong heat for 30 minutes.
Calories kcal carbohydrates g protein g fat g dietary fiber g
147 5.4 20.5 4.1 4.4
Duck meat →Duck [unique low-fat meat]
Each 100 grams of duck meat contains 111 calories, 20.9 grams of protein, 2.4 grams of fat, 317 mg of potassium, 27 mg of magnesium, 242 mg of phosphorus, 3.8 grams of iron, 3 mg of nicotine, as well as 0.36 mg of vitamin B1, 0.52 mg of vitamin B2, 0.38 mg of vitamin B6 and 2.79 micrograms of vitamin B12.
Duck meat has low calories and thicker fiber than chicken meat, so it is also more chewy, can increase the number of chewing times, and makes it easy to feel full. Remember to choose ordinary duck meat when purchasing, because every 100 grams of red-faced muscovy duck contains 113 calories more than half of the duck meat, and its fat content is 8 times that of ordinary duck meat. You should avoid using it.
Angelica duck soup
Lazy Index: ★★★★★★ ★ ★
Weight loss index: ★★ ★ ★
Cooking difficulty: ★★ ★
Materials:
100g duck meat, 100g cabbage, 1 piece of angelica, 10g wolfberry, 10 pieces of astragalus
Seasonings:
1 tsp rice wine, a little salt
Practice:
1. Wash cabbage and peel it for later use; wash Chinese medicine for later use; wash duck meat and cut it into pieces for later use.
Add 500c.c. and herbs to soup pot and bring to a boil. Reduce heat to low. Add duck and cabbage and cook for 20 minutes. Season with rice wine and salt. Serve.
Calories kcal carbohydrates g protein g fat g dietary fiber g
176 12 23 3 3
Pickled duck soup
Lazy Index: ★★ ★ ★★
Weight loss index: ★★ ★ ★
Cooking difficulty: ★★ ★
Materials:
100 grams of pickled cabbage, 100 grams of duck meat, 25 grams of shredded ginger, 30 grams of green onion
Seasonings:
1 tsp salt, 1 tsp monosodium glutamate, 1 tsp rice wine
Practice:
1 Cut the duck meat into small pieces, slice the pickled cabbage, and cut the green onions into sections for later use.
2 Put the duck pieces, pickled cabbage, shredded ginger, green onion, salt, and monosodium glutamate in the microwave pot, then add 800 c.c. hot boiled water, microwave on high heat for 20 minutes, and finally add rice wine. Serve.
Calories kcal carbohydrates g protein g fat g dietary fiber g
160 3 22 3 3
Pork →Pork [National Delicacy with Changing Taste]
Pork ingredients include essential amino acids, protein, fat, calcium, phosphorus, potassium, magnesium, iron, selenium, vitamins A, E,
B12, C, niacin, the amount of saturated fatty acids contained in pork varies greatly depending on the parts of pork. Generally speaking, the internal organs have the highest saturated fatty acid content and are absolutely not edible. The recommended parts to eat are pig's front and rear legs, pork tendon meat, and pork cheek meat. These parts have lower saturated fatty acids and more monounsaturated fatty acids, so they are suitable for weight loss.
High-lift leg meat
Lazy Index: ★★★★★★ ★ ★
Weight loss index: ★★ ★ ★
Cooking difficulty: ★★ ★ ★★ ★
Materials:
100g pork leg meat, 1 garlic
Seasonings:
1 tsp rice wine, 2 tsp black vinegar, 1 tsp sugar, 4 tsp soy sauce
Practice:
Wash 1 leg of meat and remove fat for later use. Pat each piece of meat with the back of the knife 5 to 10 times to make the meat soft. Beat the garlic, peel the skin, and set aside.
Heat 1 tsp of oil in 2 pots and saute garlic until fragrant.
3 Add the pork slices and stir-fry until the meat is slightly cooked, then add rice wine, vinegar, sugar, and soy sauce and stir-fry for 1 minute.
4 Add 100 c.c. water, Boil over medium heat, turn to low heat, remove the foam and cook until the soup is sweet.
Calories kcal carbohydrates g protein g fat g dietary fiber g
197 4 22 8 0
mashed garlic pork
Lazy Index: ★★★★★★ ★ ★
Weight loss index: ★★ ★★★
Cooking difficulty: ★★ ★
Materials:
100g pork tendon meat
Seasonings:
1 tablespoon soy sauce paste and 1 tablespoon minced garlic, mix well to form a dip.
Practice:
1 Wash the pork tendon, cut it into thin slices, place it in a pan, heat it, and pick it up.
2 Dip the pork slices with the sauce and serve.
Calories kcal carbohydrates g protein g fat g dietary fiber g
147 3 22 5 0
Chicken →Chicken [Delicious but not easy to accumulate body fat]
Every 100 grams of chicken meat contains about 102 - 248 calories, 14.9 - 25.2 grams of protein, 0.1 - 19.9 grams of fat, as well as multiple vitamins, potassium, and magnesium. The calorie and fat content of different parts vary greatly. According to different species, black-bone chickens have the lowest calories, followed by native chickens, and broilers have higher calories, so you can follow this principle when purchasing.
The different parts of chicken are arranged in order from low to high calories, in order they are fillet, chicken breast, black-bone chicken, chicken gizzard, chicken liver, stick leg, clear leg, chicken steak, three-section wing, chicken feet, chicken heart, and two-section wing. The saturated fatty acid content in chicken is lower than that of pork and beef, making it less easy to accumulate fat and cause the problem of excessive blood fat.
Orange chicken fillets
Lazy Index: ★★ ★
Weight loss: ★★ ★ ★
Cooking difficulty: ★★ ★ ★★ ★
Materials:
60g chicken breast, 1 diced willow, 50g cucumber, 25g onion, 100g homemade sugar-free yogurt, a little red bell pepper
Practice:
1 Add water to the soup pot and bring to a boil. Add the chicken breast to cook, pick up and cut into thin strips.
2 Cut the dices of willow into pairs and squeeze juice; wash the cucumbers and cut them into strips; wash the onions, peel, soak them in water, shred them, add salt water and blanch them for later use.
3 Add yogurt to the orange juice and mix into fresh orange sauce.
Put chicken strips, cucumbers, onions, and red bell peppers in 4 bowls, then sprinkle with fresh orange sauce and serve.
Calories kcal carbohydrates g protein g fat g dietary fiber g
242 33 19 5 4
* Self-made sugar-free yogurt practices will be taught below
Clam →Clam [100g sea clams = 100g vegetables]
Each 100 grams of clam meat contains 69 calories, 11.4 grams of protein, 0.7 grams of fat, 56 mg of cholesterol, 469 mg of sodium, 132 mg of potassium, 47 mg of magnesium, 12.9 mg of iron, 1.2 mg of zinc, 1.9 mg of nicotine, 0.7 mg of vitamin B2 and 74.4 micrograms of vitamin B12. The calories in meat are much lower than those in pigs, chickens, cows, and sheep. In particular, 100 grams of sea clam meat only contains 25 calories, almost the same as vegetables. It can be said to be the best protein food in weight loss.
Clams are rich in taurine, which can reduce cholesterol levels in blood and liver. In addition, they also contain high amounts of magnesium, which helps consume calories for metabolism, maintains the activity of lipolytic enzymes, and reduces triglycerides. Magnesium deficiency increases insulin resistance, causing obesity and diabetes. Studies have shown that obese people generally have insufficient intake of magnesium, and that more magnesium intake can help maintain a slim figure.
Shredded ginger and clam soup
Lazy Index: ★★ ★ ★★
Weight loss index: ★★ ★★★
Cooking difficulty: ★★ ★
Materials:
20 clams, 25g shredded ginger
Seasonings:
1 tsp rice wine, a little salt
Practice:
1 Soak clams in salt water and spit sand for later use.
2 Add 600 c.c. water to the soup pot, boil, add clams and shredded ginger, turn to medium heat and cook until the clam shells open, and finally season with salt and rice wine.
Calories kcal carbohydrates g protein g fat g dietary fiber g
109 9 15 1 2
Octopus →Octopus [Hold tight to the stomach of the beautiful woman]
Octopus is a low-calorie and low-fat food. Every 100 grams of octopus contains 61 calories, 0.9 grams of sugar, 13 grams of protein, and 0.6 grams of fat.
Octopus is rich in white acid, which is one of the branched chain amino acids. It can also increase the retention of lean tissue, stimulate muscle protein synthesis, improve basal metabolic rate, and reduce fat accumulation. Because it does not contain any saturated fatty acids, it will not increase the burden of obesity and is a good food for weight loss.
mustard octopus
Lazy Index: ★★ ★ ★★
Weight loss index: ★★ ★★★
Cooking difficulty: ★★ ★
Materials:
100g octopus, 50g tender ginger
Seasonings:
1 tsp mustard sauce, 1 tsp low-salt soy sauce
Practice:
1 Wash the tender ginger, cut into thin slices, stir with salt, marinate for 20 minutes, wash it again, place it in a bowl, add sugar and vinegar, and mix well to make vinegar ginger slices.
2 Put mustard in a bowl and add soy sauce to mix well.
3 Tear off the outer membrane of the octopus, wash it, cut it into small pieces, blanch it with boiling water and scoop it up, add vinegar ginger dipped in mustard sauce and serve together.
Calories kcal carbohydrates g protein g fat g dietary fiber g
82 4 15 1 1
Tomato miso octopus
Lazy Index: ★★ ★ ★★
Weight loss index: ★★ ★★★
Cooking difficulty: ★★ ★
Materials:
100g octopus, 100g tomato
Seasonings:
2 tbsps ketchup, 1 tbsp white vinegar, 1 tbsp miso, 1 tbsp sugar, 1/4 tbsp salt
Practice:
1 Wash and chop the large tomatoes, add ketchup, white vinegar, miso, sugar, and salt and mix well to make a sauce.
2 Tear off the outer membrane of the octopus and wash it, cut into small pieces, place it in boiling water, blanch and pick up for later use.
3 Dip the octopus in sauce and serve.
Calories kcal carbohydrates g protein g fat g dietary fiber g
140 15 16 1 2
Grass Shrimp →Shrimp [My Fair Lady's Red Pink Friend]
Shrimp belongs to crustaceans and is rich in protein and calcium. Each 100 grams of shrimp contains 51 calories, 12.1 grams of protein, 0.3 grams of fat, and has a variety of minerals that can help lose weight such as calcium, magnesium, iron, zinc, etc. There are many types of shrimp, with slight differences in calories, most of which are between 51 and 98 calories. In order from low to high, they are shrimp, crayfish, crayfish head, sword shrimp, prawn, large-headed shrimp, rough-skinned lobster, red shrimp, and grass shrimp.
In addition to the saturated fat content of shrimp itself being much lower than that of pigs, chickens, cows and sheep, its rich calcium helps the human body prevent obesity problems. Chitosan, which is rich in chitin in shrimp shells, is believed to reduce fat absorption in the intestines and reduce weight, so it is extracted as a weight-loss food. It should be reminded that the catgut on the back of shrimps is prone to allergies, so it is best to remove them and avoid eating them. In addition, if you are worried about too high cholesterol in shrimp, remove the shrimp head and not eat it.
Huangqi and angelica shrimp soup
Lazy Index: ★★ ★ ★★
Weight loss index: ★★ ★★★
Cooking difficulty: ★★ ★
Materials:
12 shrimp about 110 grams, 15 grams of wolfberry, 15 grams of angelica, 15 grams of astragalus, 2 bowls of water
Seasonings:
a little salt
Practice:
1 Remove the gut from the shrimp shell, wash and drain the water for later use.
2 Put 1,000 c.c. of water into the soup pot, Cook over low heat for 10 minutes, then add the shrimp pork for 15 minutes.
Calories kcal carbohydrates g protein g fat g dietary fiber g
83 11 9 0.3 2
※ Dietitian's advice:
Shrimp goes bad easily. If it has a peculiar smell, the head of the shrimp will shake and the tail of the shrimp will turn black. After buying it, you should freeze it in small packages to avoid repeated thawing.
Pepper shrimp
Lazy Index: ★★ ★ ★★
Weight loss index: ★★ ★★★
Cooking difficulty: ★★ ★ ★★ ★
Materials:
12 shrimps, about 110 grams
Seasonings:
11/2 tablespoons black pepper, 1 tablespoon salt
Practice:
1 Wash the grass shrimps and drain them for later use.
2 Mix the black pepper well in the salt, and dip all the shrimp evenly in the seasoning.
3 Spread aluminum foil paper on a baking sheet, place the shrimps side by side on them, place them in a small oven and roast on high heat for 3 minutes, turn the shrimps with chopsticks, and roast for another 2 minutes.
Calories kcal carbohydrates g protein g fat g dietary fiber g
58 1 13 0.4 0
Jelly Fish →Jelly Fish
Jellyfish skin is made from dried jellyfish. Although it belongs to animal food, it has the characteristics of zero fat and ultra-low calories. It can be said that, like seaweed, it is not easy to gain weight even if eaten more. Jellyfish skin is rich in iodine, which can strengthen thyroid function, promote energy consumption, and eliminate excess fat on the body. 100 grams of wet jellyfish skin contains only 26 calories, 2.2 grams of sugar, 4.4 grams of protein, 8127 mg of sodium, 153 mg of potassium, 163 mg of magnesium and 1.43 mg of vitamin B12.
Jellyfish skin is rich in magnesium, which can help the consumption and metabolism of calories, maintain the activity of lipolytic enzymes, and reduce triglycerides. If you want to maintain a slim figure, you must eat more. In addition, because it is chewy, it makes people who are prone to hunger feel full. Jellyfish skin is also rich in colloid, which can help people who are afraid of making their skin dry and dull due to dieting replenish collagen in time, so that the skin remains tender and elastic during weight loss.
Jellyfish skin with cold sauce
Lazy Index: ★★★★★★ ★ ★
Weight loss index: ★★ ★★★
Cooking difficulty: ★★ ★
Materials:
10 grams of dried jellyfish skin, 50 grams of cucumber, 30 grams of red pepper, 3 garlic
Seasonings:
1/2 tsp sesame oil, 1/2 tsp white pepper, 1/4 tsp salt
Practice:
1 Tear off the jellyfish skin, remove the tendons, wash it in soak water, shred it, and blanch it and prepare it.
2 Shred cucumbers, red peppers, peeled and chopped garlic.
3 Add jellyfish skin, cucumber, and red pepper to all seasonings and mix well.
Calories kcal carbohydrates g protein g fat g dietary fiber g
40 5 6 0 1
※ Dietitian's advice:
Because the salt content of dried jellyfish skin is too high, it must be soaked in warm water for 20 minutes and washed repeatedly to remove the salt until it cannot taste salty taste, so that it will not cause edema and increase blood pressure.
Sea cucumber →Sea cucumber [Unburdened Q slippery food]
Sea cucumber has almost the same ultra-low calories as vegetables and contains no cholesterol at all. It is the best food for people who want to lose weight but are afraid of high cholesterol. Every 100 grams of sea cucumber contains only 28 calories, 6.9 grams of protein, and 0.1 grams of fat. Because the calories are low, eating more will not gain weight. Its rich protein can help lean meat tissue synthesis and maintain the basal metabolic rate. For people who are prone to cravings, they will feel more satisfied if they are chewy.
Sea cucumber is rich in iodine, which can strengthen thyroid function, enhance calorie metabolism, and help lose weight. In addition, there are rich colloidal ingredients, which can improve rough skin, make skin smooth and elastic, and can also be beneficial to the improvement of degenerative arthritis.
Danggui Huangqi Sea cucumber soup
Lazy Index: ★★ ★ ★★
Weight loss index: ★★ ★★★
Cooking difficulty: ★★ ★
Materials:
100g white sea cucumber, 25g ginger slices, 10g astragalus, 5g angelica
Seasonings:
1 tsp rice wine, a little salt
Practice:
1 Astragalus root, wash angelica, slice ginger, soak sea cucumber in warm water, remove intestine mud, wash and cut into small pieces for later use.
2 Put the ginger slices, sea cucumber, astragalus, angelica, and water into a pot at 600 c.c. and simmer together. Bring to the boil over high heat, then turn to low heat and cook for 20 minutes. Finally, season with salt and wine.
Calories kcal carbohydrates g protein g fat g dietary fiber g
41 1 7 0 0
Spiced stewed sea cucumber
Lazy Index: ★★★★★★ ★ ★
Weight loss index: ★★ ★ ★
Cooking difficulty: ★★ ★
Materials:
200g white sea cucumber, 100g cabbage
Seasonings:
1 tsp sesame oil, 1 pack of five-spice stewed buns, 100 c.c. soy sauce, A little onion, ginger, garlic, and pepper
Practice:
1 Soak the sea cucumber in warm water, remove the intestines and wash it, and cut it into small pieces; beat the garlic into pieces; slice the ginger into slices; cut the green onions into sections; cut the red peppers into sections.
2 Add sesame oil to the pot and saute garlic and ginger slices until fragrant, add boiling water at 600 c.c. Add spring onions, peppers, soy sauce and five-spice stewed buns, bring to a boil, add sea cucumber and simmer over low heat for 20 minutes.
3 Wash and shred the cabbage, spread it on a plate, drizzle with sea cucumber and marinade, and serve together.
Calories kcal carbohydrates g protein g fat g dietary fiber g
98 5 10 5 3
Kissing Fish →BabyFish [Little Fish Collection]
Kissing fish, also known as "whitebait", belongs to a low-calorie and high-protein food. Every 100 grams contains only 43 calories, 8.8 grams of protein, and a low oil content of only 0.6 grams. People who want to supplement high-protein but don't want to be obese can choose Kissing larvae as a weight-loss food. Kissing larvae are rich in calcium, which can inhibit fat synthesis and stimulate fat decomposition, promote the excretion of fat in feces, increase body temperature, and increase basal metabolic rate. Because it is also rich in magnesium, people with low metabolic rates can eat more fish larvae to promote calorie consumption and metabolism and maintain the role of lipolytic enzymes. Vitamin A in fish larvae. It can also help reduce weight gain and fat accumulation.
seaweed sprout silver fish soup
Lazy Index: ★★★★★★ ★
Weight loss index: ★★ ★★★
Cooking difficulty: ★★ ★
Materials:
80g of fish larvae, 5g of dried kelp sprouts, 25g of shredded ginger
Seasonings:
a little salt
Practice:
Wash the fish larvae with 1-snout, soak the kelp sprouts in hot water for later use.
3 Boil boiling water in a soup pot at 500 c.c., Add shredded ginger, fish larvae, and seaweed sprouts, bring to a boil again, season with salt and serve.
Calories kcal carbohydrates g protein g fat g dietary fiber g
62 6 8 1 3
Tuna →Tuna [Deep Sea Fish Nutrition Champion]
Tuna fish has better nutritional value than beef, chicken, and pork, but has the lowest oil content. The meat is firm and chewy. It is a favorite for people who want to have a slim curve and lose weight. In addition, what is more important is that tuna is rich in EPA and DNA, which has the health effect of strengthening brain power and preventing myocardial infarction; in addition, the taurine in tuna can also protect liver function.
Tuna fish can be cooked because of its good meat quality and is also suitable for making sashimi. The price is more expensive than other types of fish. Because it contains polyunsaturated fatty acids, essential amino acids, and vitamin B groups, it can help maintain a figure in shape. Rich potassium can improve high blood pressure and eliminate edema; high amounts of magnesium can promote calorie metabolism, activate enzymes, increase metabolic rate, and accelerate weight loss.
Baked tomato tuna
Lazy Index: ★★★★★★ ★ ★
Weight loss index: ★★ ★★★
Cooking difficulty: ★★ ★
Materials:
2 large tomatoes, 45g canned boiled tuna, 1/2 low-fat cheese slices
Practice:
1 Wash the big tomatoes, cut off the stalks about nine minutes long, and gently hollow out the pulp with a large spoon for later use.
2 Stir the dug tomato pulp in the boiled tuna fish well.
3 Sprinkle the tomato with low-fat shredded cheese, wrap it with aluminum foil, and bake at 200°C for 15 to 20 minutes.
Calories kcal carbohydrates g protein g fat g dietary fiber g
120 12 14 2 2
tuna salad with onion
Lazy Index: ★★★★★★ ★ ★
Weight loss index: ★★ ★★★
Cooking difficulty: ★★ ★
Materials:
30 grams of onions, 100 grams of lettuce, 45 grams of canned boiled tuna 1/2 can, 2 tablespoons of corn kernels, 20 grams of diced red bell pepper.
Practice:
1 Wash the onions and cut them into dices; wash the lettuce and peel the slices; stir the tuna in the corn kernels well and set aside.
2 Place the lettuce slices on a plate, sprinkle with diced onions, then add tuna and corn kernels. Finally, sprinkle with pepper salt, and garnish with diced bell pepper. Serve.
Calories kcal carbohydrates g protein g fat g dietary fiber g
100 13 12 1 3
※ Dietitian's advice:
When you buy canned tuna, you must prove that it has the words boiled tuna, otherwise you will eat more calories than usual if you buy oily tuna!
Fish branch →Squid [Keep your muscles and say goodbye to your fat!]
The cuttlefish are also called cuttlefish. Each 100 grams of cuttlefish contains 51 calories of sugar, 1.1 grams of protein, 10.9 grams of fat, and 0.3 grams of fat.
The flower branches have a high content of essential amino acids and taste delicious. They are especially rich in branched amino acids referred to as BCAA, which are composed of three amino acids: white acid and valine acid. Current research has pointed out that under a low-calorie diet, branched-chain amino acids can significantly increase the retention of lean tissue, stimulate muscle protein synthesis, increase basal metabolic rate, and further reduce fat accumulation.
Wuwei Huazhi
Lazy Index: ★★ ★ ★★
Weight loss index: ★★ ★★★
Cooking difficulty: ★★ ★
Materials:
130g cuttlefish branches, 1 garlic
Five-flavor sauce:
1/4 tsp sugar, 1/4 tsp white vinegar, 1/4 tsp black vinegar, 2 tsp tomato paste, 2 tsp low-salt soy sauce, 10 grams of chili powder, 15 grams of garlic, 10 grams of minced ginger.
Practice:
1 Peel and chop garlic, add other seasonings, stir well to make a sauce.
2 Cut the flower branches obliquely and carve the flowers, blanch them in boiling water, pick up, and drizzle with five-flavor sauce. Serve.
Calories kcal carbohydrates g protein g fat g dietary fiber g
82 5 12 0 0
Thai style salad with chopped flowers
Lazy Index: ★★ ★ ★★
Weight loss index: ★★ ★★★
Cooking difficulty: ★★ ★
Materials:
65 grams of cuttlefish branches, 50 grams of saint tomatoes, 25 grams of onions, 15 grams of shallots, 15 grams of coriander, 15 grams of ginger, 15 grams of garlic, 15 grams of red pepper
Seasonings:
1 tsp fish sauce, 50 c.c.
Practice:
1 Cut the flower branches obliquely, blanch them in boiling water, pick up and cool.
2 Chop the tomatoes in pairs, dice the onions, onion, ginger, garlic, coriander, and red pepper into thin slices for later use.
3 Add the flower branches to all seasonings and ingredients and mix well.
Calories kcal carbohydrates g protein g fat g dietary fiber g
90 11 11 1 4
Tofu →Tofu [Oriental food that even foreigners love]
There are many types of tofu, which are one of the high-protein foods. The oil content and calories vary greatly. Looking at the same 100 grams, the calories from high to low are 214 calories of Baiye tofu, 138 calories of Triangle Oil tofu, and 133 calories of stinky tofu, 127 calories of frozen tofu, 88 calories of traditional tofu, 79 calories of egg tofu, and 51 calories of tender tofu. Among them, the one with the highest oil content is Bai-page tofu. For every 17 grams you eat, it is equivalent to drinking 1 tablespoon of oil. The one with the lowest oil content is tender tofu, only 2.7 grams.
Surprisingly, the calories of Bai-page tofu are more than 4 times that of tender tofu, and the oil content is more than 6 times that of tender tofu. Therefore, why do some people become fat when eating tofu? It should be that they mistakenly think that all tofu has low calories and no fat. In fact, when they choose the wrong type of tofu, they will easily become fat and accumulate fat. When you want to lose weight, it is best to only choose tender tofu, because tender tofu is low in oil and calories, and is rich in soy isoflavones, which can increase bone density and can alsoReduce body fat and body mass index. This tender tofu contains plant sterols, which can lower blood lipids and clear cholesterol.
Miso tofu soup
Lazy Index: ★★★★★★ ★ ★
Weight loss index: ★★ ★ ★
Cooking difficulty: ★★ ★
Materials:
100g tender tofu, 5g dried black fungus
Seasonings:
1/2 tablespoon miso, a little firewood fish meal, 1 tablespoon chopped green onion
Practice:
1 Soak black fungus to soft and shred; cut tofu into small pieces for later use.
2 Add 600 c.c. of water into the soup pot, Add black fungus, bring tofu to a boil, turn to low heat, add miso, firewood fish meal, mix well and bring to a boil.
Calories kcal carbohydrates g protein g fat g dietary fiber g
63 5 5 3 1
Chai fish mixed with tofu
Lazy Index: ★★★★★★ ★ ★
Weight loss index: ★★ ★★★
Cooking difficulty: ★★ ★
Materials:
100g tender tofu, a little firewood fish slices
Seasonings:
1 tablespoon soy sauce
Practice:
1 Wash the tender tofu and place it in the microwave and heat it over medium heat for 2 minutes.
3 Remove and sprinkle with firewood fish slices, then drizzle with soy sauce and serve.
Calories kcal carbohydrates g protein g fat g dietary fiber g
59 2 3 6 1
Eedamame →Vegetable Soybean
Eadame has high nutritional value and is known as "vegetable meat". Rich in lecithin, it can lower blood lipids and prevent fatty liver. Edamame is also rich in soy isoflavones, which can eliminate lipid free radicals and reduce body fat and body fat mass index.
Edamame is an alkaline food. Unlike other high-protein animal acidic meats, it can neutralize the acidic body caused by eating too much animal meat and prevent abnormal fat metabolism. Edamame has a high dietary fiber content, which is an advantage that ordinary meat does not have. Its dietary fiber content is 24 to 25 times that of white rice, which is higher than most vegetables. Therefore, it can replace starch, provide a feeling of satiety, reduce Fat absorption, promote fat excretion, improve constipation, and accelerate weight loss. Edamame contains high amounts of magnesium, vitamin A, and vitamin B1, all of which can reduce weight gain and fat accumulation.
Garlic mixed edamame
Lazy Index: ★★★★★★ ★ ★
Weight loss index: ★★ ★★★
Cooking difficulty: ★★ ★
Materials:
50g edamame kernels, 2 garlic, 1 red pepper
Seasonings:
1 tsp black pepper kernels, a little salt
Practice:
1 Peel and chop the garlic, chop the peppers for later use.
Boil 600 c.c. water in 2 pots, add edamame and cook for 3 minutes, pick up and cool for later use.
3 Put the edamame into a crisper, add all the seasonings, minced garlic, and minced pepper, stir well, and let stand for about 1 hour if not ready.
Calories kcal carbohydrates g protein g fat g dietary fiber g
82 7 8 3 3
Dairy Products →Dairy Product [Make the skin white, bubble and baby breasts]
Clinical epidemiological research has pointed out that at least 3 servings of dairy products per day can significantly help obese people reduce body fat and can effectively accelerate the elimination of body fat during weight loss. The 2005 Journal of Nutrition also pointed out that eating dairy products helps maintain a slimmer weight and a lower body fat ratio.
Dairy products are rich in calcium, far more than any other food. Especially people who have a very high absorption and utilization rate of calcium from dairy products are less likely to suffer from problems such as overweight, obesity and insulin resistance. This is because calcium affects the metabolism of fat cells. A high-calcium diet can help our body inhibit parathyroxine and active vitamin D, so it can inhibit fat synthesis, promote fat decomposition, and accelerate the excretion of fat in the feces., increase body temperature, and increase basal metabolic rate. In terms of effectiveness, calcium from dairy products is more effective in reducing weight than calcium supplements. Therefore, it is recommended that if you want to lose weight easily, it is best to consume three cups of dairy products a day to reach 1,000 mg of calcium, which will help you lose weight.
In addition, adding lactic acid bacteria to make sugar-free yogurt can improve the problem of high uric acid that often occurs in obese people. According to research conducted by the University of Tennessee, people who eat homemade sugar-free yogurt every day can lose 4.43 kilograms of body fat and about 4 kilograms of hip circumference after 12 weeks.
Homemade sugar-free yogurt
Lazy Index: ★★★★★★ ★ ★
Weight loss index: ★★ ★★★
Cooking difficulty: ★★ ★
Materials:
25 grams of skimmed milk powder, warm boiled water at about 40~45° C500 c.c., 1/4 tablespoon of lactic acid bacteria powder, 1 thermos flask
Practice:
1 Add skimmed milk powder to 500 c.c. warm water to soak, then add 1/4 teaspoon of bacterial powder, and stir well.
2 Pour into a thermos flask and leave overnight until solidified and thick.
Calories kcal carbohydrates g protein g fat g dietary fiber g
80 12 8 0 0
※ Dietitian's advice:
1 The thermos bottle must be heated and disinfected in boiling water for 10 minutes to avoid the growth of miscellaneous bacteria.
2 Self-made yogurt is healthy and nutritious. It is delicious when mixed with fruits to make fruit yogurt or eaten alone.
3 Add fruit and cold water and beat well to get a healthy sugar-free fruit yogurt buttermilk.
Please soy milk →Bean Milk [The secret weapon to lose weight but not lose your chest]
Soymilk is made from soybeans, so it is rich in soy isoflavones, which can increase bone density and reduce body fat and body mass index BMI. There are also lecithin and sulfur-containing amino acids that can lower blood lipids and prevent fatty liver. Rich plant sterols can lower cholesterol.
Soybeans are rich in soybean saponin, which has the effect of preventing obesity. Soybeans have high protein and are easy to absorb. They can increase the activity of brown fat and promote fat burning and calorie consumption. Moreover, it has low allergy and is suitable for people with allergic constitutions; it is rich in plant hormones, which can improve discomfort caused by menopause and abdominal obesity.
Soymilk yogurt
Lazy Index: ★★★★★★ ★ ★
Weight loss index: ★★ ★★★
Cooking difficulty: ★★ ★
Materials:
Soy milk 250 c.c., Warm boiled water is about 40~45° C250 c.c., 1/4 tablespoon of lactic acid bacteria powder, 1 thermos flask
Practice:
1 Add clear soy milk to 250 c.c. warm water.
2 Add 1/4 teaspoon of bacterial powder and stir well.
3 Pour into a thermos flask, leave overnight, and make a cup of nutritious soy milk yogurt the next day.
Calories kcal carbohydrates g protein g fat g dietary fiber g
75 0 7 5 0
Homemade cold tofu
Lazy Index: ★★★★★★ ★ ★
Weight loss index: ★★ ★★★
Cooking difficulty: ★★ ★
Materials:
Soy milk 250 c.c., 5g of Western vegetables
Practice:
Boil 200 c.c. of water in 1 pot, Add the vegetables and stir gently until boiling.
2 After turning off the heat, add the clear tofu and mix well. Pour into a container, let cool and solidify.
Calories kcal carbohydrates g protein g fat g dietary fiber g
90 4 7 5 4
※ Dietitian's advice:
If the temperature is high, the soy milk purchased from the breakfast shop should be cooled before making it. Never add lactic acid bacteria before microwave to prevent the bacteria from losing their activity.
High-fiber vegetable aroma →Vegetable
Vegetables have the lowest calorie density, with an average of only 25 calories per 100 grams. Therefore, slimming recipes with high-fiber foods are especially suitable for those who want to lose weight quickly. It is especially suitable for people who must eat out for breakfast and lunch, and can only implement a weight loss plan for dinner. It is also suitable for people who suddenly gain weight after big fish and meat and want to lose weight and return to a slim figure in a short time.
The most convenient and effective one is the high-fiber night diet:
High-fiber night diet
By eating only foods made with high-fiber foods every night, you can use the golden weight loss time at night to achieve the best weight loss results. Because the human body's metabolism is the slowest at night, it is particularly easy to accumulate fat. As long as you change dinner, you can not only lose weight through high-fiber slimming foods, but you can usually lose 2 to 3 kilograms of weight in 7 to 10 days. And for those who cannot tolerate the weight loss diet for a long time, it is also more suitable for a weight loss diet that uses high-fiber food for dinner. Because only dinner changes, the sense of food deprivation will not be so serious, so it is more acceptable to adapt.
Vegetable shopping methods
For vegetables, it is better to choose ones with complete leaves, dark green and shiny leaves, while for roots, they are thick and tender, fresh and not withered. For melons, it is better to choose ones with smooth skins and not withered stalks.
How to clean vegetables safely and cleanly?
Vegetables should be washed before eating to remove dirt and avoid pesticide residues. It is best to use clean water to clear vegetables. Cleaning with salt water may not be clean; if you wash it with detergent, the detergent will remain. The key points for cleaning various vegetables are as follows:
● Leafy vegetables: Small leaf vegetables should be cut close to the roots first, open the leaves and then rinse; wild vegetables should be disassembled into individual pieces after removing the outer leaves.
● Roots and roots: They should be washed first and then peeled. The concave and uneven areas should be shaved thicker to remove pesticides and dirt on the skin.
● Melons and fruits: If you eat them with skins, you can use a soft brush to brush them; parts that are prone to accumulation of pesticides, such as depressed fruit stalks, should be removed first and then rinsed. For those who peel and eat, wash them first before peeling them.
Vegetable preservation methods
1 Remove dirt and old leaves before storage, but do not need to be washed and wrap them in through-hole plastic bags or white newspaper.
2 Spherical or long vegetables can be wrapped in plastic wrap and then placed in the refrigerator for refrigeration or storage in a cool place.
3 The optimal storage temperature for melons and fruits such as cucumbers, eggplants, bell peppers, etc. is higher than the refrigerator temperature. It is best to wrap two more layers of newspaper and put them in the lower part of the refrigerator to avoid frostbite and not to be refrigerated for too long.
4 Roots such as ginger can only be wrapped and placed in a ventilated and cool place, and do not have to be stored in the refrigerator.
Tips If you want to eat late snacks, try to replace them with low-calorie hot vegetables.
Children or teenagers who are overweight are actually suitable for using vegetable diet at night. Keep important breakfast and lunch, maintain body length development, and adjust the dinner where fat is easy to accumulate, which will not affect metabolism. Therefore, it can also be suitable for young children or teenagers to lose weight. However, if young children are hungry before going to bed, they can provide another cup of 250c.c. skimmed milk and serve it with large tomatoes, guava, and apples.
Winter Melon →Winter Gourd
Winter melon has low calories, only 13 calories per 100 grams, and a water content of 96.4%. It is nicknamed "slimming melon". In ancient times, wax gourd was often used as a diet for weight loss. In modern medical tasks, the weight loss effect of wax gourd is mainly due to its rich content of propanoic acid, which can convert a carbohydrate into fat.
Obese people have something easy edema, wax gourd can diuretic eliminate edema. Regular eating can eliminate water in the body and reduce blood lipids. Because winter melon has low calories, more water, tender and soft flesh, easy to digest, full feeling, most suitable for people who want to lose weight and don't want to go hungry.
White gourd clam soup
Lazy Index: ★★★★★★ ★ ★
Weight loss index: ★★ ★★★
Cooking difficulty: ★★ ★
Materials:
200g winter melon, 25g ginger slices, 10 clams
Seasonings:
a little salt
Practice:
1 Wash the wax gourd, peel the skin and cut into slices for later use.
2 Add 600 c.c. to the soup pot and bring to a boil, add wax gourd pieces, ginger slices, and clams, boil to heat, add salt to taste and serve.
Calories kcal carbohydrates g protein g fat g dietary fiber g
32 6.7 1.8 0.4 2.8
Sauce and honey wax gourd
Lazy Index: ★★★★★★ ★ ★
Weight loss index: ★★ ★★★
Cooking difficulty: ★★ ★
Materials:
300g winter melon, 1 tablespoon soy sauce, 2 slices of ginger, a little seaweed
Seasonings:
A little salt, 1 tablespoon of honey
Practice:
1 Wash and peel the wax gourd, remove the seeds and cut into slices for later use.
Boil 600 c.c. of boiling water in 2 pots, Add ginger slices, soy sauce, and winter melon to simmer, and finally sprinkle with seaweed slices.
Calories kcal carbohydrates g protein g fat g dietary fiber g
86 20 2 1 3
Water spinach →Water Convolvulus
Water spinach, commonly known as "water spinach", is an alkaline food. Water spinach has only 24 calories per 100 grams, 329 calories lower than white rice, 93% moisture, and 10 times that of white rice. It has the characteristics of low calories and high fiber, can increase satiety and reduce the absorption of oils in the stomach., reduce blood lipids and promote weight loss.
Water spinach is rich in vitamin A, with 378.3 units per 100 grams, which can reduce weight gain and fat accumulation. The potassium salt content is extremely high, with 440 mg of potassium per 100 grams, so the effect of lowering blood pressure is very good. The calcium content is rich, 12 times that of white rice. It can accelerate the metabolism of fat cells, promote fat decomposition, and achieve weight loss.
Water spinach in shrimp sauce
Lazy Index: ★★★★★★ ★ ★
Weight loss index: ★★ ★★★
Cooking difficulty: ★★ ★
Materials:
200g water spinach, 25g minced garlic
Seasonings:
1 tablespoon shrimp paste, a little salt
Practice:
1 Add water to the pot and bring to a boil, add the water spinach, blanch it, remove and drain it for later use.
2 Stir well in shrimp paste and minced garlic to form a sauce.
3 Pour the sauce on the water spinach and serve.
Calories kcal carbohydrates g protein g fat g dietary fiber g
69 10 6 1 5
fermented rice cabbage
Lazy Index: ★★★★★★ ★ ★
Weight loss index: ★★ ★★★
Cooking difficulty: ★★ ★
Materials:
200g water spinach, a little red pepper powder
Seasonings:
1 tsp salt, 1 tsp sesame oil spicy bean curd
Practice:
1 Shred peppers, wash the water spinach and cut them into sections for later use.
2 Boil water in a soup pot, add the cabbage, blanch it, remove it, sprinkle with sesame oil spicy fermented bean curd sauce, and sprinkle with pepper.
Calories kcal carbohydrates g protein g fat g dietary fiber g
62 10 4 1 4
Bitter melon →Bitter gourd
Balsam pear has a unique appearance, has granular protrusions on its surface, and is rich in charcharantiine, multiple vitamins and minerals. Every 100 grams of bitter gourd has only 18 calories. Balsam pear is divided into white balsam pear and wild green balsam pear. Green balsam pear has more calories.High, about twice that of white bitter gourd. In terms of nutritional value, green bitter gourd is better than white bitter gourd. For example, vitamin A is 51 times that of white bitter gourd. Long-term supplementation of high but non-toxic vitamin A can reduce weight gain and fat accumulation.
Eating green bitter gourd raw can also supplement enough vitamin C to prevent gum bleeding and soften the skin. Every 100 grams of green bitter gourd contains 87 mg of vitamin C, which is equivalent to 5 times that of white bitter gourd and much higher than that of lemon and willow. Balsam pear is a low-insulin food. It can not only avoid stimulating excessive insulin production and reduce fat synthesis, but animal experiments have also confirmed that eating more balsam pear has a fat-reducing effect and helps lose weight.
Balsam pear and fish soup
Lazy Index: ★ ★ ★ ★ ★ ★ ★ ★
Weight loss index: ★ ★ ★ ★ ★
Cooking difficulty: ★ ★ ★
Materials:
200g bitter gourd, 10g dried fish, 2g firewood fish slices
Seasonings:
a little salt
Practice:
1 Wash and remove seeds and slice bitter gourd for later use.
2 Boil boiling water in a soup pot at 800 c.c., Add balsam pear, dried fish, and dried fish slices, bring to a boil again, add salt to season and serve.
Calories g carbohydrates g protein g fat g dietary fiber g
17 1 10 1 4
Pineapple bitter gourd juice
Lazy Index: ★ ★ ★ ★ ★ ★ ★ ★
Weight loss index: ★ ★ ★ ★ ★
Cooking difficulty: ★ ★ ★ ★ ★ ★ ★ ★ ★ ★
Materials:
100 grams of bitter gourd, 100 grams of pineapple, 250 c.c.
Practice:
1 Wash and remove seeds and slice the bitter gourd; slice the pineapple for later use.
2 Put boiled water, bitter gourd, and pineapple into a juice maker and beat until juice is served.
Calories g carbohydrates g protein g fat g dietary fiber g
64 15 2 0 3
Flammulina velutipes → Golden Mushroom
Flammulina velutipes is one of the most commonly used hot pot ingredients. It is cheap and inconspicuous, but recently it has become popular overnight. This is because it has been found in animal studies that Flammulina velutipes contains a polysaccharide and an immunomodulatory protein that can effectively kill 95% of cancer cells. The news media once reported that a 90-year-old woman who suffered from liver cancer found that her liver tumor had shrunk by half within six months because she drank the raw juice of Flammulina velutipes every day.
Studies have pointed out that the stems of Flammulina velutipes contain a large amount of immunomodulatory proteins, which can stimulate the body to produce more good cytokines to inhibit diseases caused by poor cytokines. Therefore, Flammulina velutipes can prevent allergies such as asthma, rhinitis, and eczema. It can also improve immunity and even fight viral infections and cancer. In addition, the health food Flammulina velutipes polysaccharide can be extracted from Flammulina velutipes and used as a health food ingredient to regulate immune function. Flammulina velutipes polysaccharide can promote the proliferation of so-called natural killer cells in the body and strengthen the body's own immune function, so it can kill the body. Cancer cells and viruses have anti-cancer and antiviral effects.
Flammulina velutipes is also a low-calorie and high-fiber food. It only has 41 calories per 100 grams, which is 312 calories lower than white rice. The dietary fiber is 14 to 15 times that of white rice, which helps eliminate fat and reduce weight.
Flammulina velutipes chicken shredded soup
Lazy Index: ★ ★ ★ ★ ★ ★ ★ ★
Weight loss index: ★ ★ ★ ★ ★
Cooking difficulty: ★ ★ ★
Materials:
100 grams of mushroom meat, 30 grams of chicken breast meat
Seasonings:
1 tsp chicken essence powder, a little salt
Practice:
1 Wash the chicken breast and shred it; remove the roots of the mushroom and wash it.
2 Add water to the soup pot at 600 c.c. After boiling, add shredded chicken meat, and add seasoning after the mushroom is cooked.
Calories kcal carbohydrates g protein g fat g dietary fiber g
89 10 10 2 3
※ Dietitian's advice:
Do not cook the mushroom for more than 5 minutes to avoid damaging the active ingredients.
Corn Xun → Baby Corn [Golden Vegetables when I was a child]
Corn Xun is the young ear of corn, rich in nutrients, but the calories are far lower than corn. Corn is starch, while corn is a low-calorie vegetable. Every 100 grams of corn is only 25 calories, which is 84 calories lower than corn. It contains 8.3 units of vitamin A, which can reduce weight gain and fat accumulation. Corn Xun is rich in vitamins B2, B6, vitamin C, potassium, calcium, magnesium and iron. Dietary fiber is 12 times that of white rice, which can solve the problem of being prone to hunger, increase the feeling of satiety, help reduce the absorption of fat in the intestine, and eliminate the problem of persistent stool.
Ham and corn Xun soup
Lazy Index: ★ ★ ★
Weight loss index: ★ ★ ★ ★ ★
Cooking difficulty: ★ ★ ★
Materials:
200g corn Xun, 1 piece of ham sandwich
Seasonings:
A little pepper salt
Practice:
1 Wash and cut corn stalks into sections; dice sandwich ham and set aside.
2 Add 600 c.c. water to the soup pot, Add the corn and diced ham until boiled again, add pepper and salt to taste.
Calories kcal carbohydrates g protein g fat g dietary fiber g
78 13 7 1 5
Corn Xun in oyster sauce
Lazy Index: ★ ★ ★
Weight loss index: ★ ★ ★ ★ ★
Difficulty of cooking; ★ ★ ★
Materials:
200g corn stalks, a little shredded cucumber
Oyster Sauce:
2 tablespoons minced garlic, 1 tablespoon oyster sauce
Practice:
1 Wash the corn stalks, blanch them with boiling water, pick up and drain them for later use.
2 Add the minced garlic to the oyster sauce and mix well into a sauce.
3 Pour the sauce on the corn stalks, add shredded cucumber to color and serve.
Calories kcal carbohydrates g protein g fat g dietary fiber g
80 16 5 0 5
Pleurotus eryngii → Oyster Mushroom
Pleurotus eryngii is plump and delicious. It has an almond flavor and a taste similar to abalone. It is an alkaline food. It has a strong amino acid aroma, is rich in protein, is plump and tender in meat, has nearly 20 times the fiber content of white rice, and has low calories. It only has 25 calories per 100 grams, which is 328 calories lower than white rice. It not only promotes bowel movement, but also reduces the absorption of oil in the intestines and intestines, removes blood lipids, and enhances weight loss effect. Contains a variety of amino acids and polysaccharides, which can enhance immunity and lower cholesterol.
Sesame mushroom
Lazy Index: ★ ★ ★ ★ ★ ★ ★ ★
Weight loss index: ★ ★ ★ ★ ★
Cooking difficulty: ★ ★ ★
Materials:
200g Pleurotus eryngii
Seasonings:
1 tablespoon low-salt soy sauce, 1 tablespoon sesame seeds, a little pepper
Practice:
1 Wash and slice mushroom, mix in soy sauce and pepper powder, and mix well.
2 Sprinkle sesame powder on tin foil paper, add oyster mushrooms, wrap them, and bake in the oven at 170 ° C for 5 minutes.
Calories kcal carbohydrates g protein g fat g dietary fiber g
65 9 5 2 6
Mushroom diced chicken soup
Lazy Index: ★ ★ ★ ★ ★ ★ ★ ★
Weight loss index: ★ ★ ★ ★ ★
Cooking difficulty: ★ ★ ★ ★ ★ ★
Materials:
200 grams of apricot mushroom, 30 grams of chicken breast
Seasonings:
A little pepper salt
Practice:
1 Wash and slice mushroom; dice chicken breast.
2 Add 600 c.c. water to the soup pot, Add the apricot mushroom and diced chicken until boiled again. Season with pepper and salt.
Calories kcal carbohydrates g protein g fat g dietary fiber g
85 9 11 1 6
Sweet Potato Leaves → Sweet Potato Leaves
Sweet potato leaves are rich in vitamin A, with 1.269 mg of vitamin A per 100 grams, which can reduce weight gain and fat accumulation. Sweet potato leaves have low calories, containing 30 calories per 100 grams. Eating more sweet potato leaves can supplement a high amount of fiber. The dietary fiber content is 15 to 16 times that of white rice. It has the effect of increasing satiety, reducing blood lipids, promoting bowel movement, and improving stool.
Sweet potato leaves are also rich in calcium, with 85 mg of calcium per 100 grams, which can prevent osteoporosis. Studies have found that high-calcium foods inhibit parathyroxine, which can inhibit fat synthesis and stimulate fat decomposition, accelerate fat excretion, increase body temperature, and increase basal metabolic rate.
Sweet potato leaf egg flower soup
Lazy Index: ★ ★ ★ ★ ★ ★ ★ ★
Weight loss index: ★ ★ ★ ★ ★
Cooking difficulty: ★ ★ ★ ★ ★ ★ ★ ★ ★ ★
Materials:
100g sweet potato leaves, 1 egg
Seasonings:
a little salt
Practice:
1 Wash the sweet potato leaves and cut them into sections. Remove the shells and beat the eggs for later use.
2 Add 600 c.c. to the soup pot and bring to a boil. Add the sweet potato leaves and cook until they are ready to boil, and add in the egg drops. After boiling, season with salt.
Calories kcal carbohydrates g protein g fat g dietary fiber g
114 4 10 6 3
Spinach → Spinach [Source of Popeye's Energy]
Spinach is an alkaline food rich in vitamin A, iron, calcium, potassium, and magnesium, which can improve constipation and anemia. There are only 22 calories per 100 grams, 331 calories lower than white rice, 93% water, and 12 times the fiber content of white rice, increasing satiety, reducing oil absorption, and promoting weight loss. Spinach has a high vitamin A content, 638.3 units per 100 grams, which can reduce weight gain and fat accumulation. Potassium salt is also as high as 460 mg, 6 times that of white rice, and has the effect of lowering blood pressure. Spinach has 13 times higher calcium than white rice. It can prevent osteoporosis, reduce fat synthesis, and promote fat decomposition and excretion. The magnesium salt content is three times that of white rice, which can promote calorie metabolism and consumption and enhance weight loss. Spinach is rich in folic acid, with 118 micrograms of folic acid per 100 grams, which is higher than Luxun. Clinical studies have found that folic acid deficiency is related to postpartum obesity. Eating more spinach can also prevent postpartum obesity.
The only drawback is that spinach contains a large amount of oxalic acid, which will form calcium oxalate from calcium, which cannot be absorbed and causes stones. The solution is to soak the spinach in boiling water first, and let the grass dissolve in boiling water. You can remove the oxalic acid in spinach. Eat it with peace of mind. But people with stones should eat less.
Chinese wolfberry oyster sauce spinach
Lazy Index: ★ ★ ★ ★ ★ ★ ★ ★
Weight loss index: ★ ★ ★ ★ ★
Cooking difficulty: ★ ★ ★
Materials:
100g spinach, a little salt
wolfberry sauce:
5 grams of wolfberry fruit, 1 tablespoon of warm boiled water, 1 tablespoon of oyster sauce
Practice:
1 Wash the spinach and cut it into sections for later use.
2 Boil boiling water in a pot at 1.000 c.c., Add a little salt. Blanch the spinach in boiling salt water and remove it for later use.
3 Wash the wolfberry, heat it in boiling water, soak it until soft, add oyster sauce and mix well to make a sauce.
4 Drizzle spinach with sauce and mix well.
Calories kcal carbohydrates g protein g fat g dietary fiber g
55 10 3 1 3
Spinach with garlic
Lazy Index: ★ ★ ★ ★ ★ ★ ★ ★
Weight loss index: ★ ★ ★ ★ ★
Cooking difficulty: ★ ★ ★
Materials:
200g spinach, a little salt
Garlic Sauce:
25g minced garlic, 1 tablespoon soy sauce paste
Practice:
1 Wash the spinach and cut it into sections; mix minced garlic in soy sauce paste and mix well into garlic paste.
2 Boil boiling water in a pot at 1.000 c.c., Add a little salt. Blanch the spinach in boiling salt water and remove it for later use.
3 Drizzle with garlic sauce and serve.
Calories kcal carbohydrates g protein g fat g dietary fiber g
66 10 6 1 6
Big Tomatoes → Tomato [Best Choice for Late Night]
There are more than ten varieties of tomatoes, with bright colors, including yellow, red, green and other colors. But according to calories, the lowest is the big tomato, which is only 24 calories per 100 grams, which is 7 calories lower than the saint tomato. In weight-loss studies, it was found that eating 300 grams of tomatoes a day and controlling calorie intake to 1500 calories can significantly reduce weight, body fat, upper buttocks, waist and hip circumference after 2 weeks.
It has high dietary fiber, 6 times that of white rice, increasing satiety, reducing calorie intake, reducing fat absorption, promoting bowel movement, and clarifying blood lipids. Tomatoes are rich in carotenoids and have 84.2 units of vitamin A, which can reduce weight gain and fat accumulation. In addition, it contains a large amount of lycopene, and its antioxidant effect is 4 times that of vitamin C. Drinking tomato juice continuously for 4 weeks can reduce the lipid peroxidation index and prevent cardiovascular disease and aging problems.
ginger tomato
Lazy Index: ★ ★ ★ ★ ★ ★ ★ ★
Weight loss index: ★ ★ ★ ★ ★
Cooking difficulty: ★ ★ ★ ★ ★ ★ ★ ★ ★ ★
Materials:
300g tomatoes
Ginger sauce:
10g tender ginger, 1 tablespoon soy sauce cream
Practice:
1 Cut the tender ginger into shreds and mix well in the soy sauce paste to make ginger sauce.
2 Wash the tomatoes and cut them into slices, dip them in ginger sauce and serve.
Calories kcal carbohydrates g protein g fat g dietary fiber g
96 20 4 1 4
Tomato and mushroom soup
Lazy Index: ★ ★ ★ ★ ★ ★ ★ ★
Weight loss index: ★ ★ ★ ★ ★
Cooking difficulty: ★ ★ ★
Materials:
200g tomatoes, 100g mushrooms
Seasonings:
A little pepper salt
Practice:
1 Wash the tomatoes and cut them into pieces, and wash the mushrooms and slice them into pieces.
2 Put the tomatoes and mushrooms into the soup pot and add water 600 c.c., Bring to a boil over high heat, sprinkle with pepper and salt to taste.
Calories kcal carbohydrates g protein g fat g dietary fiber g
79 15 6 1 4
Amaranth → Amaranth
Amaranth is commonly known as "cabbage" and can be divided into white amaranth and red amaranth according to its color. Compared with nutrient content, red amaranth contains more vitamins A, B2, C, calcium, magnesium, and iron than white amaranth. But both are low-calorie foods, with only 18 calories per 100 grams of white amaranth, which is 4 calories lower than red amaranth. The fiber content is 11 to 13 times that of white rice, making it easy to be full.
Amaranth is rich in calcium even higher than fresh milk. Eating it regularly can prevent osteoporosis. A high-calcium diet suppresses parathyroxine, which in turn reduces fat synthesis and promotes fat decomposition and excretion. In addition, people who want to improve anemia should eat more amaranth and supplement iron. The rich magnesium salt in amaranth also has the effect of promoting bowel movement and increasing metabolism. Red amaranth is high in vitamin A and can reduce weight gain and fat accumulation. White amaranth is rich in folic acid, with 72 micrograms of folic acid per 100 grams, which helps improve postpartum obesity. White amaranth has a higher folic acid content than Lu Xun, and the price is much cheaper. It is a great substitute.
Amaranth Silver Fish Soup
lazyPerson Index: ★★★★★★★★ ★ ★
Weight loss index: ★★ ★★★
Cooking difficulty: ★★ ★
Materials:
200g amaranth, 40g fish fry, 1 tablespoon chopped green onion
Seasonings:
a little salt
Practice:
1 Wash the amaranth and cut it into sections for later use.
2 Boil boiling water in a soup pot at 600 c.c., Add amaranth, kiss the larvae, bring to a boil again, season with salt, and sprinkle with chopped green onion. Serve.
Calories kcal carbohydrates g protein g fat g dietary fiber g
53 4 8 2 4
Fungus →Wood Ear Mushroom
Fungus is a type of gum mushrooms with a high gum content and is prone to deterioration when stored at room temperature, so it is often made into dry products and stored. Every 100 grams of raw fungus can be dried into about 10 grams of dry fungus. If you buy dry food, just soak it in boiling water for a little time, it will absorb water and expand and return to its original state. Because fungus is rich in colloid content and is known as "plant bird's nest". In the past, wealthy people were used to stewing bird's nest to beautify their skin. In fact, regardless of taste or shape, fungus is no less nutritious than bird's nest. Therefore, girls who want to replenish collagen do not need to drink collagen drinks or take expensive lozenges. They can easily replenish higher amounts of collagen by eating white fungus to keep their skin moist and tender.
Fungus fungus can be divided into "white fungus" and "black fungus" according to its color. In fact, the nutrients contained in these two fungus are very similar. Fungus contains the most sufficient dietary fiber, with 6.5 grams of fiber per 100 grams, which is 32 to 33 times that of white rice and more than twice that of other grains. It can promote fat excretion, reduce absorption, and reduce weight. Medically proven that fungus can effectively treat long-term constipation without any side effects. The problem of stool and obesity in the lower abdomen that often occur during weight loss can be solved by eating more fungus. Fungus has a high antioxidant effect and is clear about fat free radicals. Among them, the antioxidant effect of white fungus is twice that of black fungus.
Fresh milk white fungus juice
Lazy Index: ★★★★★★ ★ ★
Weight loss index: ★★ ★★★
Cooking difficulty: ★ ★ ★ ★ ★ ★ ★ ★ ★ ★
Materials:
White fungus weighs 100g wet, low-fat fresh milk 120c.c.
Practice:
1. Weigh the white fungus, wash and soak for 3 minutes, pick up and drain, add water to boil or microwave for 2 minutes.
2. Allow the white fungus to cool, add low-fat fresh milk, put it in a juice machine to juice or eat it directly.
Calories kcal carbohydrates g protein g fat g dietary fiber g
83 13 4 2 7
Black fungus shredded pickled mustard
Lazy Index: ★★★★★★ ★ ★
Weight loss index: ★★ ★★★
Cooking difficulty: ★★ ★
Materials:
Black fungus weighs 50 grams wet, 50 grams of shredded mustard, 50 grams of cucumber, and a little shredded ginger. 1/2 tsp sesame oil
Practice:
1. Wash black fungus, pickled mustard, cucumber and ginger and shred.
2. Add sesame oil in a frying pan and saute shredded ginger until fragrant, add black fungus, shredded pickled mustard, cucumber, and simmer together in 100 c.c. boiling water.
Calories kcal carbohydrates g protein g fat g dietary fiber g
62 8 2 3 5
Chuanqi →Madeira Vine [Pharmaceutical Grade Vegetable]
100 grams of Chuanqi only has 12 calories, which is 343 calories lower than white rice. It contains ultra-rich fiber, vitamin A, vitamin C, vitamin B2, B6, vitamin C, calcium, iron, potassium, and magnesium. The fiber content is 9 times that of white rice, the vitamin B2 content is 4 times that of white rice, the vitamin B6 content is 3 times that of white rice, the potassium content is 7 times that of white rice, the calcium content is 19 times that of white rice, and the magnesium content is 4 times that of white rice, and the iron content is 16 times that of white rice.
Some people's physique is prone to constipation and the lower abdomen is swollen. The magnesium in Sichuan Qi can restore normal gastrointestinal peristalsis, help eliminate stool, solve the problems of lower abdomen flatulence and constipation, also help the consumption and metabolism of calories, and promote the activity of lipolytic enzymes., help lose weight. Every 100 grams of Chuanqi contains 3341 units of vitamin A. Mineral experiments have confirmed that long-term supplementation of high but non-toxic vitamin A can reduce weight gain and fat accumulation.
In addition, Chuanqi is rich in iron, which can replenish the iron lost by women due to physiological periods, help improve anemia and restore ruddy complexion. Every 100 grams of Chuanqi contains 29 mg of vitamin C, which can soften and white the skin, improve the resistance of body fat, and make weight loss easier.
Danggui Chuanqi Tang
Lazy Index: ★★★★★★ ★ ★
Weight loss index: ★★ ★ ★
Cooking difficulty: ★★ ★
Materials:
200g Chuanqi, 1 piece of angelica, 10g of wolfberry, 10g of ginger slices
Seasonings:
a little salt
Practice:
1. Wash Sichuan Qi and cut into sections; rinse angelica sinensis and wolfberry slightly for later use.
2. Put 600 c.c. of water into the soup pot, Add angelica, wolfberry, and ginger slices and bring to a boil, then add Chuanqi, bring to a boil again, add salt to taste and serve.
Calories kcal carbohydrates g protein g fat g dietary fiber g
61 10 4 1 5
Eggplant →Egg Plant [Vitamin P helps you protect your heart and resist aging]
Eggplant is a smoky food. Low calories, only 25 calories per 100 grams, 328 calories lower than white rice, 93% water, and 11 - 12 times higher dietary fiber than white rice. Eggplant has low calories and high fiber, which reduces the absorption of oil in the intestines and intestines, helps clear blood lipids and promote weight loss. Eggplant has the effect of promoting gastrointestinal peristalsis and improving stool. It is rich in biofannoids, also known as vitamin P, which can enhance the resistance of microvessels, reduce blood lipids, and eliminate lipid free radicals. It has a great effect on anti-aging and protecting cardiovascular diseases.
Eggplant in garlic sauce
Lazy Index: ★★ ★ ★★
Weight loss index: ★★ ★★★
Cooking difficulty: ★★ ★
Materials:
Eggplant 200g
Garlic sauce:
2 tbsp minced garlic, 1 tbsp soy sauce paste
Practices;
1. Wash the eggplant and cut it into sections.
2. Mix the minced garlic and soy sauce paste evenly into a sauce.
3. Wrap the eggplant tightly with plastic wrap and place it in the microwave for 3 minutes, remove and drizzle with sauce.
Calories kcal carbohydrates g protein g fat g dietary fiber g
68 13 4 1 5
Eggplant with fermented bean curd
Lazy Index: ★★★★★★ ★ ★
Weight loss index: ★★ ★★★
Cooking difficulty: ★★ ★
Materials:
Eggplant 200g
fermented bean curd paste:
2 tbsps sesame oil spicy bean curd, 1 tbsp low-salt soy sauce
Practice:
1. Wash the ketchup, cut into sections, blanch with boiling water, and remove.
2. Mix the spicy fermented bean curd and soy sauce well.
3. Pour the fermented bean curd sauce on the eggplant and serve.
Calories kcal carbohydrates g protein g fat g dietary fiber g
60 10 4 1 5
※ Dietitian's advice:
Eggplant can easily induce allergies, and you can't eat too much because of allergies.
Broccoli →Broccoli [savior of gastric ulcers]
Broccoli belongs to the cruciferous food and has many physiological effects on the human body. He is rich in vitamin K, which can prevent osteoporosis. There are also a variety of plant antibiotics, which can kill bad bacteria in the intestines, improve peptic ulcers and prevent gastric cancer. Studies have pointed out that eating broccoli regularly can reduce the risk of colorectal cancer by 17%.
Broccoli is a sacred beauty product. It is rich in "Coenzyme Q10", which enhances the body's antioxidant capacity and eliminates excessive free radicals. It is currently the most popular beauty and anti-aging special ingredient. You can find many skin care products or masks, all of which contain Coenzyme Q10. As long as you eat more broccoli, you can keep your skin bright and elastic while losing weight.
Broccoli contains ultra-rich vitamin C, 69 mg per 100 grams, 2.5 times that of lemon and 17 times that of grapes. It can eliminate the resistance of body fat and speed up weight loss. Broccoli is also rich in vitamin A, with 103.3 mg of vitamin A per 100 grams, which can reduce weight gain and fat accumulation.
Black pepper broccoli
Lazy Index: ★★★★★★ ★ ★
Weight loss index: ★★ ★★★
Cooking difficulty: ★★ ★
Materials:
300g broccoli, 1 tablespoon salt, a little black pepper
Practice:
1. Wash and peel the broccoli, blanch and pick up for later use.
2. Sprinkle with black pepper and mix well.
Calories kcal carbohydrates g protein g fat g dietary fiber g
93 14 13 1 8
Broccoli with cheese sauce
Lazy Index: ★★★★★★ ★ ★
Weight loss index: ★★ ★★★
Cooking difficulty: ★★ ★
Materials:
Broccoli 200g
Seasonings:
2 tablespoons low-fat fresh milk, 1/2 low-fat cheese tablet
Practice:
1. Peel the low-fat cheese into pieces and place it in a magnetic bowl with low-fat fresh milk for 20 seconds and stir well.
2. Wash and peel the broccoli, blanch, pick up and drizzle with sauce.
Love kcal carbohydrates g protein g fat g dietary fiber g
90 11 11 2 5
※ Dietitian's advice:
Vegetable insects are often hidden in broccoli. As long as the broccoli is soaked in salt water for a while, it can easily repel insects.
Chinese cabbage →Variety of Chinese Cabbage [Vegetable with the richest mineral content]
The cabbage is bright, white and green in color and is easy to grow. The growth period is only about 25 days. Although it is not dark green, it is rich in vitamin C. There are 40 mg of vitamin C per 100 grams, which is higher than other white vegetables. It has the effect of eliminating fat resistance, promoting weight loss, preventing gum bleeding, and whitening skin. Moreover, it has low calories. Every 100 grams of cabbage has only 13 calories, which is 340 calories less than cabbage. It is the best food for weight loss.
The calcium content is about 18 times that of white rice. It can strengthen bones and prevent osteoporosis. It is one of the good sources of calcium for vegans. Frequent consumption of high-calcium foods can help promote fat decomposition. The content in the front position is 9 times that of white rice, which has the effect of improving constipation and eliminating obesity. Iron is 7 times that of white rice. Eating it regularly can prevent anemia.
Chinese cabbage and apple juice
Lazy Index: ★★★★★★ ★ ★
Weight loss index: ★★ ★★★
Cooking difficulty: ★ ★ ★ ★ ★ ★ ★ ★ ★ ★
Materials:
100 grams of cabbage, 100 grams of apples, 250 c.c.
Practice:
1. Wash the cabbage and cut it into sections. Wash the apples, peel the skins and cut it into small pieces for later use.
2. Put the cabbage, apples, and boiling water into a juicer, beat well and serve.
Calories kcal carbohydrates g protein g fat g dietary fiber g
74 18 1 3 4
※ Dietitian's advice:
Chinese cabbage is rich in vitamin C and can easily be destroyed by heating and cooking. Only when you drink it raw can you retain more vitamin C.
Celery →Celery [You will never get fat if you eat it, eat with peace of mind until you are full]
Celery, also known as American celery, is often used as a weight loss ingredient. It only has 13 calories per 100 grams, which is 340 calories lower than white rice and lower than Taiwanese celery. Because parsley has rough fiber, it takes a long time to chew before swallowing, making people who are prone to hunger feel full. Moreover, the cooking is convenient. As long as you clean it, you can eat it raw directly. Yes, it is a slimming snack. When you want to eat indiscriminately, you may as well pick up the parsley and bite it, and you can get through the dangerous period of wanting to eat and drink heavily.
Celery is rich in fiber, potassium and calcium, which can help clear intestines, clarify blood lipids, lower blood pressure, and improve anemia.
Spicy celery
Lazy Index: ★★★★★★ ★ ★
Weight loss index: ★★ ★★★
Cooking difficulty: ★ ★ ★ ★ ★ ★ ★ ★ ★ ★
Materials:
200g celery
Seasonings:
1 tsp mustard powder, 1 tsp rice wine, 1 tsp apple cider vinegar, 1/2 tsp salt, 1 tsp cold boiled water
Practice:
1. Wash the parsley, cut into sections, blanch it in boiling water, pick up and drain.
2. Mix all seasonings well into a sauce, top with parsley and serve.
Calories kcal carbohydrates g protein g fat g dietary fiber g
68 13 1 1 3
Purple cabbage →Red Cabbage [Anthocyanins make people young forever]
Purple cabbage is an alkaline food, rich in vitamins and minerals, which can improve constipation and anemia. There are only 28 calories per 100 grams, 325 calories lower than white rice, 92% water, and 11 times that of white rice. Low calories and high fiber make you feel full easily and won't eat too much. Taking a cup of purple cabbage lettuce juice after a meal can reduce the glycemic index of the meal and reduce the rate of fat synthesis.
Purple cabbage is rich in anthocyanins and has strong antioxidant functions. It can fight inflammation and prevent cardiovascular disease. Studies have found that eating more anthocyanins can reduce fat synthesis, so it has a weight loss effect. The rich potassium salt in purple cabbage also has the effect of lowering blood pressure.
Purple cabbage and strawberry yogurt salad
Lazy Index: ★★★★★★ ★ ★
Weight loss index: ★★ ★★★
Cooking difficulty: ★ ★ ★ ★ ★ ★ ★ ★ ★ ★
Materials:
100 grams of purple cabbage, 100 grams of strawberries, 100 c.c.
Practice:
1. Peel and wash the purple cabbage and cut it into thin threads. Wash and cut the strawberries in half.
2. Place purple cabbage on a strawberry plate, top with homemade sugar-free yogurt and serve.
Calories kcal carbohydrates g protein g fat g dietary fiber g
83 17 4 1 4
※ The practice of making sugar-free yogurt is mentioned above.
Broccoli →Cauliflower [White Clouds in the Countryside]
Broccoli is also called "white cauliflower". Commonly known as "cauliflower" is an alkaline food. It is generally part of the edible flowers. However, after the thick and fat stems are peeled off, boiling soup or salad is also a high-fiber and low-calorie dish. Broccoli is rich in vitamin C, 73 mg per 100 grams, more than willow, which can reduce body fat resistance and speed up weight loss. There are only 23 calories per 100 grams of broccoli, 330 calories lower than white rice, and 11 times the fiber content of white rice. Among the slimming soups in the market, it is always indispensable for vegetable soup recipes. In addition to making it feel full, it can also reduce oil absorption.
Cauliflower and tomato soup
Lazy Index: ★★ ★ ★★
Weight loss index: ★★ ★★★
Cooking difficulty:★ ★☆
Materials:
200 grams of white broccoli, 100 grams of tomato
Seasonings:
A little pepper salt
Practice:
1. Wash tomatoes and white broccoli and cut into small pieces.
2. Add 600 c.c. of water to the soup pot, Boil tomatoes and white broccoli, and season with pepper and salt.
Calories kcal carbohydrates g protein g fat g dietary fiber g
72 14 5 0 6
Sesame oil broccoli
Lazy Index: ★★★★★★ ★ ★
Weight loss index: ★★ ★★★
Cooking difficulty: ★★ ★
Materials:
200g white broccoli, 5 slices of ginger
Seasonings:
1 tsp sesame oil, a little salt
Practice:
1. Wash white broccoli and peel off the old skin; wash and slice ginger for later use.
2. After taking out the pan, add sesame oil and saute the ginger slices to fragrant, add boiling water at 100 c.c., Add white broccoli and bring to a boil. Finally add salt and season.
Calories kcal carbohydrates g protein g fat g dietary fiber g
90 8 4 5 4
※ Dietitian's advice:
Sesame oil belongs to high-calorie oils, so don't add too much.