Should be used to adjust the diet method, so that the increasingly prominent of the abdomen, once again restore flat Oh.
Daily diet to increase the number of dietary fiber content of high food can achieve the purpose of thin waist
Modern work is busy, so the market there are many can help to clear the health food, including probiotics, amino acids, enzymes, cyanobacteria, aloe and other public choice.
You can first three meals a day diet, and more to increase the number of dietary fiber content of food, as long as a little change, you may not have to spend a lot of money, you can achieve the purpose of narrowing the waist, the following on the market common and cheap 7 kinds of fiber content The food, but also teach you how to eat Oh?
Sweet potatoes
Sweet potatoes in early Taiwan was considered cheap, vulgar civilians food, often listen to the elderly said that no money to buy rice to eat, can only be used to dig melon melon or sweet potatoes, mixed with rare white rice in the fruit, the times change, Now the sweet potato is quite popular high-level health food, sweet potato porridge, steam sweet potatoes are very popular.
Indeed, sweet potato nutrition is quite rich, Yu Yiyan said, sweet potato dietary fiber content is very high, eat can stimulate gastrointestinal motility, in addition, sweet potatoes are rich in oligosaccharides, to help probiotics growth, beneficial large intestine health, which contains Water-soluble fiber, but also to maintain the flexibility and smooth blood vessels, for the prevention of arterial sclerosis, and lower cholesterol, are helpful.
100 grams of rice is about half a bowl of rice or two toast, if the current implementation of the control of the weight of the people, it is recommended to replace the dinner rice, sweet potato or sweet potato sweet soup higher heat, should try to avoid.
how to eat?
1. steamed sweet potatoes: If you want to eat sweet potatoes to increase gastrointestinal motility to waist circumference smaller, Yu Yiyan suggested that the best way to cook steam, the skin with a brush clean into the electric cooker, even the skin to eat, Rich, to stimulate gastrointestinal motility the best.
2. Baked sweet potatoes: If you do not like the sweet potatoes taste, you can also use the baking way, the most convenient is to put the oven with a small fire slowly baked, the same can be even baked with the skin to eat.
3. sweet potato porridge: you can also add some water in the white rice, boiled sweet potato porridge, very health.
4. sweet potato milk: sweet potatoes peeled after wiping with electric wok, add milk, fructose beaten pulp, is delicious sweet potato milk, remember to even eat melon residue together to eat into the fiber.
apple
Europe has a proverb saying: 'One day an apple, let you stay away from the doctor.' Apple really so good? Apple's nutritional ingredients and general fruit compared, and no special highlights, but the apple contains a special pectin Ingredients, pectin is a soluble fiber, after the water will expand, so eat apples with water, will be very full of satiety, coupled with the apple has a rich fiber, can promote gastrointestinal motility, the Defecation is helpful.
how to eat?
1. whole to eat: because pectin is the presence of apple mud, so if you drink slag or fruit juice to the apple juice, the effect is not, it is best to eat the whole apple, to eat pectin ingredients, to promote the stomach Because the apple peel contains a lot of crude fiber, so it is best to wash the apple peel, or buy no waxed apples, even the skin to eat together.
2. Apple salad: apple cut into small Ding-like, add yogurt or yogurt, mix into a salad to eat, it is recommended that the best choice of sugar-free or low-sugar yogurt or yogurt, it will not eat into too More heat.
3. Apple apricot juice: the apple, apricot peeling seed, into the juice machine by adding boiling water, labeled as fruit juice, remember to even eat together with the mud in order to eat a rich pectin Oh!
oat
Recently the most popular health food, non-oat must, including instant oatmeal can be brewed, or made canned beverages such as oat drink, are quite popular, but everyone on the impression of oats, only to reduce cholesterol , In fact, rich in oat fiber, water-soluble fiber content, for the defecation is helpful, but also can reduce the calorie intake, delay the gastrointestinal emptying time, easy to produce satiety, and increase fecal volume, shorten the stool in the large intestine Within the retention time, to avoid intestinal absorption of residual toxins, for the body of environmental protection is helpful.
how to eat?
1. oatmeal: you can buy commercially available oatmeal, add semi-sugar hot soy milk directly brew, it is delicious; or buy raw oatmeal, add water and their favorite seasonings, boiled into oatmeal.
2. Oat white rice: you can join the usual white rice to eat, cooking together into the oatmeal, remember the water inside the pot to add a little more, the taste will not be too hard.
3. oat drink: the current market can be made of oats canned oat drink, try to buy sugar-free, it will not eat too much heat.
Bamboo shoots
The bamboo shoots contain a lot of crude fiber, can stimulate gastrointestinal motility, help digestion, people can not help. Easy to have satiety, and bamboo shoots are low-calorie vegetables, eat more will not get fat, just bamboo shoots of high fiber, low heat these two advantages, to attract a lot of nutrient surplus of modern people favor, Especially in the summer heat, whether it is to eat cold bamboo shoots, bamboo shoots or bamboo shoots, are very suitable.
how to eat?
1. bamboo shoots ribs soup: bamboo shoots cut into pieces, add a little lean pork ribs boil together, rich in calcium and high fiber, tasty and refreshing.
2. cold bamboo shoots: bamboo shoots cut into small pieces, boiled with hot water and then fishing up, over ice water, ice into the refrigerator, eat their favorite seasoning such as soy sauce, etc., Zizi comparison is not recommended, because the milk is too high heat.
3. Bamboo shoots: bamboo shoots cut into pieces, into the halogen soup can be halogen cooked, low heat and high fiber.
Ballet
Previously, the music was only common in the winter, and now after the variety improved, almost all year round to eat.Gall's dietary fiber is rich, eat can promote defecation, ballet skin contains rich nutrients, it is recommended to eat Do not need to peeling, if the fear of pesticide residues, you can put in water for about 10 minutes, then rinse with flowing water can be.
how to eat?
After washing, the whole piece of skin together to eat, can eat into the rich dietary fiber, to promote the purpose of defecation.Because the barley seed hard to digest, easily lead to constipation, so if they have constipation symptoms, then Should avoid eating with seeds.
celery
There are 'drugs in the kitchen', 'celery' called celery, which contains plant fiber, mostly non-water-soluble fiber, so easy to have a sense of satiety, for the promotion of gastrointestinal peristalsis also helpful The
The scientists also found that celery in addition to rich in water and fiber, and contains a fat can accelerate the decomposition, disappearance of chemical substances, therefore, celery or weight loss to share.
In general, celery leaves contain a lot of vitamins and minerals, fiber is also a lot of chopped in the soup after the sprinkle some spices when the fragrance can replace the parsley. Yu Yiyan. In addition, the celery leaves are often discarded. Said, celery fiber to the most abundant stems, eat can increase the amount of defecation, so that the bowel movement is more smooth, but need to be reminded that to limit potassium kidney patients should avoid raw celery or celery juice, so as not to be taken More potassium ions.
how to eat?
1. celery sticks: the celery handle wash direct consumption, if not a good entrance, can be stained with some oil vinegar seasoning.
2. celery fried pork: celery handle add pork stir fry, sweet and delicious.
3. celery apple juice: celery and apples add some water into the juice machine whipping, remember to even eat together with the pomace, in order to eat fiber Oh!
Mushrooms
Mushroom crude fiber and water-soluble fiber can promote intestinal peristalsis, but also increase the amount of defecation and heat is very low, for the waist is very helpful.Yu Yan pointed out that in particular mushroom stem is a high amount of diversity fiber, plus It contains polysaccharides with mineral zinc, which helps to anti-tumor, enhance immunity, and is a good food.
Mushrooms are high Campin food, it is recommended gout or high uric acid patients, it is best to avoid consumption. In fact, not just mushrooms, as long as the mushroom is a lot of food fibers, such as hot pots in the common mushroom, Pleurotus eryngii, etc., or fungus contains a lot of water-soluble fiber, Prin content is very low.
how to eat?
1. mushrooms ribs soup: the general mushrooms first with blisters soft, then add a little lean pork ribs can be.
2. Halogen mushroom: You can use halogen way to match the mushroom, because the mushroom will not adsorb grease, so do not have to worry about meat and halogen, will eat a lot of oil.
3. cold black fungus: black fungus cut strip, add boiling water in the hot, hot fungus into the ice water to increase the crisp after the fish out into the Japanese and the wind sauce mix well, can be placed tasty.
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'Send benefits: come and see how you should lose weight?'
Want to lose weight healthy? Want to get a monthly reduction of 8 pounds of weight loss program?
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