You should use the method of adjusting your diet so that your abdomen will gradually regain its flatness.
Increase the amount of foods with high dietary fiber content in the daily three-meal diet can achieve the purpose of thin waist
The modern people are busy with work. Therefore, there are many health foods on the market that can help to clear the abdomen, including probiotics, amino acids, enzymes, blue algae, and aloe vera for public choice.
You can add more foods with high dietary fiber content in your daily three-meal diet. With a slight change, you may not need to spend a lot of money to achieve the purpose of narrowing your waist circumference. Here are seven types of fibers that are common and inexpensive on the market: The food will teach you how to eat?
Sweet potato
In the early days of Taiwan, sweet potatoes were considered to be cheap and vulgar civilian food. They often heard the elderly saying that they had no money to buy white rice to eat. They could only use sweet potatoes and sliced sweet potatoes or sweet potatoes to pick it up. They mixed rare white rice in their abdomen. The times changed. Today's sweet potatoes are very popular senior health foods, sweet potato porridge, steamed sweet potatoes are very popular.
Indeed, the sweet potato is quite rich in nutrients. Yu Suiyi said that the sweet potato has a very high dietary fiber content and can stimulate gastrointestinal motility. In addition, the sweet potato is rich in oligosaccharides, which helps the growth of probiotics and helps the health of the large intestine. Water-soluble fiber can maintain the elasticity and smoothness of blood vessels, and it helps to prevent arteriosclerosis and reduce cholesterol.
A 100-gram piece of sweet potato is about half a bowl of white rice or two pieces of toast. If people currently implementing a weight-control program are advised to replace the dinner of white rice, honey sweet potatoes or sweet potato soup, the calories should be avoided.
how to eat?
1. Steamed sweet potatoes: If you want to eat sweet potatoes to increase gastrointestinal motility and make the waist circumference smaller, I Sui recommended, it is best to use steamed cooking, clean the skin with a brush and put it into the electric pot to cook, eat together with the skin, fiber more Rich, stimulates gastrointestinal motility best.
2. Baked sweet potatoes: If you don't like the taste of steamed sweet potatoes, you can also use the roasting method. The most convenient way is to slowly bake them in the oven and bake them together.
3. Sweet potato porridge: It is also possible to add some water to the white rice, and it will become a sweet potato porridge. It is very healthy.
4. Sweet potato milk: The sweet potato is peeled and steamed in an electric cooker. Add milk, fructose, and sweet potato. It is good to drink sweet potato milk. Remember to eat it together with sweet potato scum to eat into the fiber.
apple
There is a European proverb that says: 'An apple a day keeps you away from the doctor.' Is Apple really so good? Apple's nutrient content is not particularly prominent compared to ordinary fruits, but apples contain a special kind of pectin. Ingredients, pectin is a soluble fiber, will swell after encountering water, therefore, eating apple plus drinking water, will have a sense of satiety, plus apple is rich in fiber, can promote gastrointestinal motility, Defecation is helpful.
how to eat?
1. Whole Food: Because pectin is present in the apple puree, if you drink apple juice from the slag or fruit puree, the effect is not great. It is best to eat the whole apple to eat the pectin ingredient and to promote the gastrointestinal tract. Creep effect. Because the apple skin contains a lot of crude fiber, it is best to wash the apple skin, or buy an un-waxed apple and eat it together with the skin.
2. Apple salad: Cut apples into small cubes, add yogurt or yoghurt, and mix them into salads. It is advisable to choose yogurt or yoghurt without sugar or low sugar so that they will not be eaten too much. More calories.
3. Apple apricot juice: Peel the apples and apricots into the juice, add the boiled water to the juicer, and make the juice. Remember to eat it together with the puree before you can eat a lot of pectin!
oat
The most popular healthy foods in recent times, including non-dairy oats, oatmeal that can be immediately brewed, or oatmeal drinks made into canned drinks, are all very popular. However, everyone's impression of oats is only limited to lowering cholesterol. In fact, oats are rich in fiber, and have a high content of water-soluble fiber, which is helpful for defecation. It can also reduce caloric intake, delay the emptying time of the gastrointestinal tract, create a feeling of satiety, increase stool volume, and shorten stool in the large intestine. The time it takes to stay, to prevent the intestinal absorption of residual toxins, is very helpful for environmental protection in vivo.
how to eat?
1. Oatmeal: You can buy commercially processed oatmeal, add it directly by adding hot sugar soymilk, it is very delicious, or buy raw oatmeal, add water and your favorite seasoning, boil oatmeal.
2. Oat white rice: You can add white rice that you normally eat and cook it together into oatmeal. Remember that the water in the inner pot should be a little more, and the taste should not be too hard.
3. Oat Drink: There are oatmeal beverages that are made from oats in the market. Try to buy sugar-free drinks so that they do not eat too much calories.
Bamboo shoots
As the saying goes: 'Bamboo broom sweeping the road, bamboo shoots sweeping intestines, the body's environmental protection, bamboo shoots are essential' This is really true. Bamboo shoots contain a lot of crude fiber, can stimulate gastrointestinal motility, help digestion, people It is easy to have a sense of satiety, and bamboo shoots are low-calorie vegetables, and if you eat too much, you will not gain weight. These two advantages of bamboo fiber, high-fiber and low-calorie, attract a lot of modern people who have excess nutrients. Especially in the hot summer months, whether it is to eat cold bamboo shoots, bamboo shoot soup or braised bamboo shoots, it is suitable.
how to eat?
1. Bamboo shoots ribs soup: Bamboo shoots cut clean, add ribs with a little ribs to cook, calcium rich and high fiber, good drink and refreshing.
2. Cold bamboo shoots: Cut the bamboo shoots into small pieces, cook them in hot water, and fish them again. Pass iced water and ice into the refrigerator. When you want to eat, dip your favorite seasonings such as soy sauce. Zixi is not recommended because the calories in U.S. milk are too high.
3. Braised bamboo shoots: bamboo shoots cut into chunks, can be cooked in brine soup, low heat and high fiber.
Guava
In the past, guava was common only in winter and is now available almost all year round after cultivar improvement. The guava is rich in dietary fiber and can promote defecation by eating. The guava is rich in nutrients. Therefore, it is recommended to eat guava. Do not need to peel, If you are worried about pesticide residue, you can put it in clean water for about 10 minutes, then rinse with running water.
how to eat?
After washing, the whole skin is eaten together to eat a lot of dietary fiber to promote defecation. Since guava seeds are difficult to digest and cause constipation, people who have constipation symptoms themselves are Avoid eating together with seeds.
celery
There are 'medicines in the kitchen' and 'celery' are called celery. The plant fibres contained in them are mostly water-insoluble fibres, so it is easy for people to have a sense of satiety. It is also very helpful in promoting gastrointestinal motility. .
Scientists have also found that celery is not only rich in water and fiber, but also contains a chemical that can accelerate the decomposition of fat and disappear. Therefore, celery is still a good product for weight loss.
Most people use celery to eat only celery stalks. The leaves are discarded. In fact, celery leaves contain a lot of vitamins and minerals. There are also many fibers. After smashing, sprinkle savory flavoring agent when cooking broth, which can replace parsley. Said that the celery fiber is the most abundant stems, eating can increase the amount of bowel movements, so that the defecation is more smooth, but it should be particularly reminded that the kidney patients who want to limit potassium should avoid raw celery or drink celery juice, so as not to ingest More potassium ions.
how to eat?
1. Celery sticks: Wash the celery stalk and eat it directly. If it is not good, it can be seasoned with oils and vinegar.
2. Celery fried pork: Add pork with celery stalk, sweet and delicious.
3. Celery apple juice: Add celery and apple to the blender and whip it. Remember to eat even the fruit residue in order to eat fiber!
Shiitake mushroom
The shiitake mushrooms have a lot of crude fiber and water-soluble fiber, which can promote intestinal peristalsis. It can also increase the amount of bowel movement and the calorie is quite low. It is very helpful for reducing waist circumference. Yu Suiyu pointed out that especially mushroom stalks are high in diversity fiber, plus It contains polysaccharides and mineral zinc, which helps anti-tumor and enhance immunity. It is a good food.
Mushroom pedicles belong to Koprin foods. Therefore, it is recommended that patients suffering from gout or high uric acid should avoid eating them. In fact, not only mushrooms but also many kinds of food fibers like mushrooms are commonly used as mushroom in the hotpot. They are sold in the night market. 4. Pleurotus eryngii, etc., or edible fungus contain a large amount of water-soluble fiber, but the prilin content is very low.
how to eat?
1. Mushroom ribs soup: The general mushroom first blisters soft, then add a little lean ribs.
2. Flammulina velutipes: Flammulina velutipes can be cooked in a halogenous manner. Flammulina velutipes does not absorb fats, so it is not necessary to worry about simultaneous halogens with meat.
3. Cold black fungus: Black fungus cut into strips, add boiling water, hot, hot fungus into the ice water to increase crispness, remove and put into the Japanese-style hot sauce mix, place the tasty.
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