How to choose staple food during weight loss?

We often hear that "eat seven points and practice three points", which seems to tell the true meaning of losing weight in one sentence.

Give everyone the importance of eating well in popular science to lose weight. However, even if you know that eating correctly can lose weight, there are often many fat friends who don't know how to operate. Today, I will list the most grounded diet staple TOP1 for you, hoping to help you lose weight!

1 corn

Corn not only contains a lot of dietary fiber, which can relax the bowels, but also can increase satiety and make weight loss 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 using corn as the staple food, lacking two amino acids, tryptophan and lysine, which are essential for human body, 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.

Recipe reference:

Baked eggs with oil-free and low-fat corn and vegetables

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

2) Dice green pepper, onion, carrot and potato, break eggs and stir;

3) Season with a little salt and black pepper, and pour all ingredients into a container and stir;

4) put it in the oven and heat it at 2 degrees for 15 minutes.

2 purple sweet potato/sweet potato

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Sweet potato contains balanced nutrients, low calories and strong satiety. The fat content in every 1g sweet potato is only .2g, which is less than a quarter of that of rice. Selenium contained in purple sweet potato can inhibit the body's absorption of sugar, stabilize blood sugar, and prevent sugar from transforming into fat, with remarkable weight loss effect.

Edible suggestion:

Steamed food, roasted food, boiled food and porridge are all acceptable.

reference recipe:

yogurt with purple potato.

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

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

3) Sprinkle yogurt evenly on the purple sweet potato paste, and add some nuts to make it taste better.

3 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 sense of fullness, 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 VC content, which is as high as 4 times that of apples, and potassium content is much higher than that of bananas.

It's best to steam and cook. If you don't bother, you can also make mashed potatoes or homemade snack chips.

thick potato soup

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

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

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

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

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

4 yam/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 you stir-fry, reduce the amount of other staple foods.

Blueberry yam

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

2) add honey to the blueberry and cook it, honey: water = 2: 1, and simmer slowly;

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

4) Stir the blueberry juice and pour it on the yam strips to serve.

5 peas

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

just eat a small bowl with carrots and corn.

6 mung beans

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

white rice: mung bean = 1: 1, which can be used to cook miscellaneous grains rice, porridge or mung bean water.

7 red beans/adzuki beans

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Red beans have the functions of slimming and removing edema. Red beans have the effects of detumescence and light weight. Suitable for people with various types of edema, including renal edema, cardiac edema, ascites due to liver cirrhosis, malnutrition edema, etc. In addition, red beans, as a beauty sacred product, have an excellent effect on ruddy complexion.

reference mung bean

8 millet

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The protein content of millet is much higher than that of rice, and the content of vitamin B1 also ranks first among all grains. Xiaomi has the effect of calming the nerves and nourishing the stomach, which is especially suitable for friends with bad stomach.

it can be boiled into millet porridge or cooked 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 terms of vitamins and minerals or dietary fiber.

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The ratio of coarse cereal rice to white rice is 1: 1, and brown rice should be soaked for 2-3 hours before cooking.

1 oats

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Oats have always played an important role in diet staple food, not only because of their low calorie and high dietary fiber. The glycemic index of oats is low, and it also has a good effect on stabilizing blood sugar and lowering blood sugar. For office workers who are often in a stressful working life, it is an economical and nutritious health food.

Edible suggestion:

Make oatmeal, oatmeal cookies

oatmeal cookies with low-fat nuts

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

2) Dried fruit pieces or nuts are added into oats and stirred continuously;

3) spread oil paper on the baking tray, and press the oats into small biscuits, and bake at 16 for 15 minutes.