How to choose staple food during weight loss?

Children often hear "eat seven points and practice three points", as if the true meaning of losing weight is exhausted in one sentence.

Give you the importance of eating well to lose weight, but even if you know that a correct diet can lose weight, there are often many fat friends who don't know how to operate it. Today, I will list the most grounded food staple TOP 10 for you, hoping to help you lose weight!

1 corn

Corn not only contains a lot of dietary fiber, it can relax bowels, but also increase satiety, so that weight loss is no longer hungry! At the same time, corn is also rich in magnesium, and its nutritional value far exceeds that of conventional staple foods such as white rice and flour. Regular consumption can also prevent arteriosclerosis and hypertension. However, corn also has its shortcomings, such as taking corn as the staple food, lacking tryptophan and lysine, and eating only corn will cause rough skin and other problems. Edible suggestion: baking, cooking, making salad and cooking porridge are all good choices. As a staple food, it is suitable for occasional consumption and not suitable for long-term single consumption.

Formula reference:

Oil-free and low-fat roasted chicken eggs with corn and vegetables

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1) Prepare green peppers, onions, carrots, potatoes and eggs;

2) Green pepper, onion, carrot and potato are diced, and eggs are broken and stirred;

3) season with a little salt and black pepper, and pour all the materials into a container and stir;

4) Put it into the oven and heat it at 200 degrees 15 minutes. Purple sweet potato/sweet potato

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Sweet potato has balanced nutrition, low calorie and strong satiety. The fat content in each 100g sweet potato is only 0.2g, which is less than a quarter of that of rice. Selenium contained in purple sweet potato can inhibit the absorption of sugar by human body, stabilize blood sugar, and prevent sugar from being converted into fat, with remarkable weight loss effect.

Edible suggestion:

Steamed, roasted, boiled and porridge can be eaten.

Reference recipes:

Purple potato yogurt.

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1) Steamed purple potato, peeled, wrapped with plastic wrap and pressed into mud;

2) Put the purple potato paste into a tray and make it into various shapes according to your own preferences;

3) Sprinkle yogurt evenly on the purple potato paste and add some nuts, which will taste better. Three potatoes

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The first advantage of potatoes is their low calorie, which is less than two-thirds of that of white rice. In addition, it is rich in dietary fiber and has a strong satiety, which can be said to be one of the best choices for fat-reducing staple foods. Moreover, potatoes are also rich in vitamins and minerals, especially the VC content is as high as four times that of apples, and the potassium content is much higher than that of bananas.

It is best to eat it steamed or cooked. If you are not afraid of trouble, you can also make mashed potatoes or homemade snack chips.

Potato thick soup

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1) Peel potatoes and cut into small pieces, chopped onions and bacon;

2) put a small amount of olive oil or coconut oil in the pot, heat it, add onion and stir fry;

3) Add potato pieces and stir-fry for a while, add bacon and add water until the potatoes are soft;

4) Pour the softened potatoes and onions into a blender, add the soup and stir into paste;

5) Pour the mashed potatoes back into the pot, add milk, pepper and salt, and boil. 4 yams/taro

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Both yam and taro belong to rhizome plants, which are characterized by rich vitamins and trace elements, extremely low fat content and rich protein content. For people who want to lose weight, yam and taro can completely replace some staple foods.

Stir-fried, steamed, boiled and porridge can be eaten. If cooking, reduce the amount of other staple foods.

Blueberry yam

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1) Cut the yam, steam it with strong fire, and cool it with cold water for later use;

2) Boil blueberry and honey, honey: water = 2: 1, and simmer slowly;

3) Add lemon juice into blueberry juice and gently stir evenly;

4) Talk about the stirred blueberry juice and pour it on the yam strips. 5 peas

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Peas are rich in B vitamins and dietary fiber. Not only can it be used as an excellent staple food, but it can also play a supplementary role in protein if it is matched with corn.

Just eat a small bowl for a meal, which can be paired with carrots and corn.

6 mung beans

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The best choice of staple food in summer, whether it is miscellaneous grains rice or mung bean soup, can play the role of clearing away heat and toxic materials, diuresis and detumescence. In addition, the beauty effect of mung beans is also excellent. If you are allergic for a long time, eating mung beans often can effectively improve.

White rice: mung bean = 1: 1. Can be used to cook miscellaneous grains rice, porridge or mung bean water.

7 red beans/flower beans

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Red beans have the effects of intelligence, fitness and edema removal. Red beans have the effects of detumescence and light weight. It is suitable for people with various types of edema, including renal edema, cardiogenic edema, ascites due to cirrhosis, malnutrition edema, etc. In addition, red beans, as beauty products, have an excellent effect on rosy complexion.

Reference mung bean

8 Xiaomi

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The protein content of millet is much higher than that of rice, and the content of vitamin B 1 ranks first among all cereals. Millet has the effect of calming the nerves and nourishing the stomach, which is especially suitable for friends with bad stomach.

Boil it into millet porridge or cook it with rice.

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9 purple rice/brown rice

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Purple rice warms the spleen and stomach, enriches blood and benefits qi, and has certain curative effect on symptoms such as stomach cold and frequent nocturia. Compared with refined white rice, brown rice is more prominent in vitamins and minerals or dietary fiber.

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Brown rice should be soaked for 2-3 hours before cooking.

10 oats

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Oat has always played an important role in diet staple food, not only because of its low calorie and high dietary fiber. Oats have a low glycemic index, which also has a good effect on stabilizing blood sugar and lowering blood sugar. It is an economical and nutritious healthy food for office workers who are often in a stressful working life.

Edible suggestion:

Make oatmeal, oatmeal cookies.

Low-fat nut oatmeal cookies

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1) Add eggs, milk and olive oil to oatmeal and mix well;

2) adding dried fruit slices or nuts into oats, and constantly stirring;

3) Spread oil paper on the baking tray, press the oats into cookies, preheat at 160, and bake for 15 minutes.