1. Oatmeal produced by Shizhuang Oatmeal Academy of Agricultural Sciences is sold in 7 yuan in such a big bag of 350g. I have made many attempts, and I think this is the most cost-effective pure pressed oatmeal on the market. It's sticky when cooked a little, and it tastes great. It is suggested that oatmeal should be cooked and sticky after cooking, without adding other foods (such as dried fruits and vegetables, sugar). The viscosity of oat comes from β -glucan component, and the functions of oat such as reducing blood fat, increasing satiety, controlling appetite and stabilizing blood sugar also come from this component to a great extent. Therefore, when oatmeal is cooked into porridge, the stronger the taste, the more dextran dissolved, and the better the health care effect. A friend who reduced fat suggested that 50 grams of cereal be cooked with water, and then mixed with 250 ml of skim/low-fat milk for breakfast.

2. Every treasure sells rye bread, and one in 25 yuan is about 500g. The formula is only rye flour, rye and a little salt. It tastes a little sour, a bit like Dalian in Northeast China (? ), some people like it and some people hate it ... baking it crisp in the oven will greatly reduce the sour taste and improve the taste. It will be delicious if you take a bite in the microwave oven. It is recommended to eat with sugar-free jam, Greek yogurt and low-fat peanut butter, which is very satisfying. The unopened ones can be kept for 12 months, and it is recommended to put them in the refrigerator within one week after opening. It is good to take a bite as the staple food for breakfast or dinner during the fat reduction period.

3. Zizania latifolia is not Zizania latifolia, but the seed of an aquatic plant. Wild rice grows in Lake Superior in North America. Hundreds of years ago, it was one of the main foods for Indians. Its nutritional value is extremely high: the fiber content is three times that of white rice, the folic acid content is five times that of white rice, and the protein content is 1 times that of white rice. At the same time, the calorie of wild rice is lower than that of brown rice, so it is an excellent low GI food. When reducing fat, glutinous rice can be mixed into rice, which will improve the nutritional value and satiety, and the energy will be lower. It is suggested that you use wild rice mixed with vegetables, nuts and meat to make salad for lunch, or stew miscellaneous grains porridge as breakfast staple food.