There are many foods in our life, and different foods have different nutritional values. I believe everyone should have eaten sweet potatoes. Do you know that eating sweet potatoes can lose weight? It is estimated that many people still don't know. Here, I will give you a detailed introduction on how to cook with sweet potatoes to lose weight. I hope it helps you. Let's have a look.

1, sweet potato diet

First, sweet potato porridge (nutritious breakfast)

Ingredients: 2 sweet potato fine roots, appropriate amount of rice, appropriate amount of water, and a few drops of cooking oil.

Exercise:

1. Prepare the materials, wash the sweet potato, peel and cut into pieces, wash the rice and soak it in water for a while.

2. After boiling water in the pot, drop a few drops of oil, put the soaked rice in the fire and pour in the diced sweet potatoes.

3. Turn on the fire again, turn to a small fire and stir fry from time to time. In about 20 minutes, the porridge is cooked and the melon is soft.

Common sense:

Sweet potato porridge has the effects of promoting fluid production, quenching thirst, relieving alcoholism and lowering blood pressure. It is suitable for chronic alcoholism, common cold and fever, headache and polydipsia, facial flushing, dry stool, dysentery, summer heat injury and polydipsia, hypertension, dizziness and red eyes.

Second, sweet potato chicken rice

Ingredients: half a chicken leg, 50g sweet potato, 5g shredded Chinese cabbage, carrot 10g, green beans 10g, corn 10g, ham 10g, 20g brown rice, 40g white rice, millet 10g, and boiled water 60c.

Seasoning: a little salt, a little black pepper, olive oil 1-2 drops.

Exercise:

1. Wash the chicken leg, peel, debone and cut into pieces; Peel the sweet potato and cut into pieces; Peel carrots and cut them into cubes; Dice the ham; Spare.

2. Wash brown rice, white rice and millet, put them in an iron bowl and add 60c.c water. Soak shredded Chinese cabbage in water to soften, squeeze out the water and put it on white rice. Add chicken legs, sweet potatoes, diced carrots, green beans, corn and diced ham into an iron bowl in turn. Add a little salt and black pepper to taste, and finally add 1-2 drops of olive oil, put it in an electric rice cooker and steam it with water in the bottom pot.

Common sense:

Sweet potato is an alkaline food, rich in fiber, which can not only increase satiety, but also promote gastrointestinal peristalsis and fecal excretion. Brown rice is also rich in fiber, which helps to defecate and prevent constipation. Chinese cabbage is a food with low calorie and high dietary fiber, which can also increase satiety.

Third, sweet potato soup.

Ingredients: sweet potato 100g, cauliflower 50g, boiled water 1.5 bowl, white powder 1 spoon.

Exercise:

1. Wash sweet potatoes, peel and cut into pieces, and steam them in an electric cooker. Take it out and mash it in a blender. Wash cauliflower and cut it into small flowers for later use.

2. Boil the water, add cauliflower and cook for 2 minutes, then add sweet potato paste and cook for 30 seconds. Turn off the heat. Add 20c to the white powder. Mix the water well and add it to the soup, then make it into a paste.

Common sense:

Sweet potato is rich in β -carotene and amino acids, which can improve the antioxidant effect of human body.

Broccoli contains chromium, which can stabilize blood sugar. It also contains high antioxidant substances such as vitamin C and selenium, which can improve the antioxidant effect of human body. At the same time, due to high moisture content and low calories, it is easy to feel full. Eating with sweet potato paste not only increases satiety, but also has the effect of skin care.

Sweet potato milk can lose weight and keep healthy.

Fourth, steamed eggs with shredded chicken and sweet potato.

Ingredients: chicken leg 30g, sweet potato 20g, edamame 1 0g, egg1,boiling water 60℃.

Seasoning: a little salt, a little pepper.

Exercise:

1. Wash chicken legs, peel and shred, wash sweet potatoes, peel and shred, and wash edamame for later use.

2. Beat eggs in a bowl. When they are slightly dispersed, add shredded chicken, shredded sweet potato and edamame, add boiling water and mix well, then add salt and pepper to taste. Put it in a rice cooker and steam it in a bottom pot.

Common sense:

Sweet potato contains collagen and mucopolysaccharide, which can prevent arteriosclerosis, maintain blood vessel elasticity and protect blood vessels. Steamed eggs made of sweet potatoes, chicken and eggs are not only nutritious and delicious, but also take care of beauty.

Five, sweet potato oat milk

Ingredients: 50g sweet potato, oatmeal, low-fat milk.

Seasoning: sugar 1 teaspoon (added according to personal taste).

Exercise:

1. Wash, peel and cut sweet potatoes. Soak oatmeal in clear water for 10 minute, and steam it with sweet potato in an electric rice cooker for later use.

2. Put the steamed sweet potato, oatmeal, low-fat milk and sugar into a blender and mix well.

Common sense:

Oatmeal is rich in fiber. Soluble dietary fiber β -glucan is a long-chain glucose molecule, which can lower cholesterol and reduce the occurrence of cardiovascular diseases and strokes. Eating with sweet potatoes with high fiber content not only tastes good, but also increases satiety, promotes defecation and helps to lose weight.

Six, sweet potato milk

Ingredients: 50 grams of sweet potato and 30 grams of milk.

Exercise:

1. Wash and peel sweet potatoes, cut into thin slices and put them in water to remove astringency.

2. Put the sweet potato into the pot and add some water to boil. After boiling, turn to low heat and simmer until soft.

3. Grind it into mud while it is hot, add 30 grams of milk and cook it slightly.

Common sense:

Milk is rich in calcium, which can help people burn fat and promote the body to produce more enzymes that can degrade fat. So, if you want to lose weight, please drink milk every day.

Seven, sweet potato ginger soup

Ingredients: a sweet potato, some ginger slices, red dates 10 or more, some pearl dumplings (pearl yuanxiao is also acceptable), appropriate amount of brown sugar and water.

Exercise:

1. Peel and cut the sweet potato, and slice the ginger.

2. Put water in the pot, and put sweet potato pieces, ginger slices, red dates and pearl glutinous rice balls (if it is a pearl lantern festival, you can't put it early, put it 5 minutes before turning off the fire). After the fire starts, turn to low heat and cook for 30 minutes.

3. Add brown sugar according to your own taste when eating.

Common sense:

We usually feel spicy when we eat ginger. Ginger is an essential oil component rich in raw ginger, which can increase calorie consumption. After heating, most of the gingerol in ginger is converted into ginger essential oil, and its heat preservation effect can last for 3 hours.

2, low-calorie food

(1) Apple

Apple is one of the few fruits containing gum, so it can slow down the speed of digestion and absorption and enhance satiety. Apples contain unique malic acid, which can accelerate metabolism and reduce the fat in the lower body, and it contains more calcium than other fruits, which can reduce the salt that makes the lower body edema.

(2) bananas

Bananas are rich in dietary fiber, which can stimulate gastrointestinal peristalsis. Bananas are well digested and absorbed, which can maintain energy for a long time and make people feel less hungry.

(3) Figure

Fresh fig pulp is firm and sweet, with high fiber content (each fig contains about 37 calories 1 g fiber), which can slow down the speed of sugar entering the blood and prevent biscuits or cakes from causing blood sugar to rise willfully.

(4) potatoes

Potatoes are starchy foods with a strong satiety and can be used as staple food. Potatoes contain a lot of dietary fiber, which can relieve constipation, help the body excrete metabolic toxins in time, prevent constipation and prevent intestinal diseases. Moreover, potatoes also contain a lot of vitamins and minerals, and the heat generated by potatoes per148g is only 100 calories. The real starch content is less than 2% and only contains 0.65,438+0% fat, which can effectively control the total fat intake in people's daily diet.

(5) celery

Celery is rich in fiber, so it is called "high fiber food", which can promote gastrointestinal peristalsis and detoxification. At the same time, the heat of celery is very low, and the water in celery accounts for 95%. A celery contains only about 4 to 5 calories (normal adults need about 1500-2000 calories a day). So celery is a good diet food. Eat more when you lose weight.

(6) cucumber

Cucumber contains malonic acid, which can effectively inhibit the conversion of sugar into fat. In addition, cucumber is also rich in cellulose, which can promote gastrointestinal peristalsis and defecation after eating. Cucumber can also reduce cholesterol, because its calorie is very low, so it is very suitable for obese patients such as hypertension, hyperlipidemia and diabetes, and it is a good food to lose weight.

(7) Yogurt

Yogurt is also a good low-calorie diet snack. Yogurt is rich in protein, calcium and other substances, but also contains a lot of lactic acid bacteria, and its calorie is also very low. While supplementing the body's nutrition, it can also stimulate the stomach, accelerate digestion and detoxify the body. Especially suitable for drinking before meals, it is more helpful to lose weight!

(8) Whole wheat fiber cake

High-fiber graham crackers graham crackers uses whole wheat flour, which is rich in fiber, which can help gastrointestinal peristalsis, facilitate digestion and prevent people from getting fat.

(9) Dark chocolate

Pure dark chocolate contains cocoa butter, which can promote metabolism, consume fat and calories, and help to lose weight to some extent. Eating dark chocolate will also satisfy and control our appetite, but when buying it, we should see clearly the content of cocoa butter, which is generally above 70%.