Are you on a weight loss program? In the process of weight loss and weight control, diet accounts for a very important proportion. As long as you choose the right food, you can do more with less! The following dietitian Lin Licen introduces 10 good slimming ingredients that are high in fiber, satiety and can help burn fat.
Nutritionist Lin Licen explained that all kinds of mushrooms, such as Hongxi mushrooms, snow white mushrooms, white fungus, black fungus, etc., are rich in water-soluble dietary fiber, which can make you feel full, not easy to starve, and make blood sugar more stable In addition, it can also absorb the fat in the diet, and combine with the cholesterol in the body to be excreted from the feces, thereby regulating blood fat. It is a good food that can be eaten frequently during weight loss. (The final nutritional analysis chart takes black fungus as an example)
Seaweed is also rich in dietary fiber. For example, red algae and brown algae contain rich, diverse and mostly water-soluble dietary fibers. After ingesting, it enters the human gastrointestinal tract and will swell due to water absorption, making it easy to feel full. It can avoid obesity caused by overeating, and help regulate blood sugar and blood lipids. It also helps intestinal peristalsis, promotes the excretion of intestinal waste, and avoids the growth of harmful bacteria in the body. It has the effect of regulating the intestines. (The final nutrient analysis chart takes kelp as an example)
Lycopene-containing large tomato is rich in pectin and water-soluble fiber, which can not only have a feeling of satiety, but also can absorb oil. Its rich potassium ions can also help sodium ions and water metabolism. In addition, more studies have confirmed that tomatoes can improve the effect of fat burning in the body and improve the problem of abnormal fat metabolism.
rich in varietyVitamins and minerals, the content of vitamin C is three times that of lemons, and contains capsaicin, which has strong antioxidant power and can promote metabolism, help the metabolism of body fat, and prevent the occurrence of arteriosclerosis.
It is rich in inulin oligosaccharide (chicory fiber), which is a water-soluble fiber, which can absorb excess fat in the diet, and can be combined with cholesterol in the body for excretion. In addition, inulin oligosaccharide can be used by bacteria in the intestinal tract , fermentation, improve intestinal flora and help defecation. Burdock bark contains saponin, which can effectively fight against fat and cholesterol. In addition to improving blood lipids, it can also achieve a slimming effect.
Coix seed belongs to 6 types of whole grains, but it is rich in vitamins B1 and B2, which can accelerate the metabolism of carbohydrates and calories. In addition, it is rich in potassium ions, which can promote the metabolism of water in the body and has a diuretic effect. , The effect of eliminating edema is very beneficial for edema-type obesity. In addition, the unsaturated fatty acids and dietary fiber contained in it can reduce blood lipids and are a good partner for weight loss. You might as well replace the staple food with barley rice.
It is rich in high-quality vegetable protein, which can regulate blood fat. Its black outer skin is rich in anthocyanins, which are strong antioxidants, which can fight against free radicals attacking cells and prevent aging. It is mentioned that black beans themselves contain lecithin and vitamin E, which can emulsify fat, accelerate its metabolism, and be more conducive to weight loss; "soy beans" are also an important source of vegetable protein during weight management.
Lin Licen emphasized that gherkins are among many vegetables,Vegetables with fat-burning enzymes can decompose fat, and the water content is as high as 95%, and the calories are low. The potassium ions they are rich in can help the metabolism of water and sodium.
Almond fruit is one of many nuts, 50% of the oil in it will not be absorbed by the body, and it is rich in dietary fiber. After chewing, it is very satiety, and it is a good helper to fight hunger during weight loss. .
The moisture content of bamboo shoots is as high as 93%, and it is rich in dietary fiber and low in calories. From the perspective of traditional Chinese medicine, bamboo shoots with bamboo shoots have the functions of clearing away heat and relieving fire, diuresis and expelling moisture, and are very suitable for weight loss ingredients.
However, Lin Licen also reminded that weight loss and weight management cannot be achieved by just relying on these few foods, but to first understand what type of obesity you are. Some people eat too much because they eat too much. Obesity caused by "changing the order of meals", starting with the above-mentioned various "vegetables" that can provide satiety, then "protein foods", and finally "whole grains"; In addition, if you are a constipated family with a big belly, it is also very helpful to consume more of the above vegetables. Of course, enough water intake is also very important!
If the overall circulation is not good and it is easy for people to retain water, Lin Licen suggests that in addition to taking more potassium-rich ingredients mentioned above, they should also eat less food with heavy seasoning, and be sure to move, which is more helpful. Metabolism of water in the body.
◎ This article comes from / Lin Licen's nutritionist's small world ◎ Image source / Dietitian Lin Lichen Dazhi Image / courtesy of shutterstock
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