American media POPSUGAR pointed out that if broccoli and arugula are too monotonous, you can also add beans, basil, carrots, ginger and pumpkin to cook together. The ingredients can be changed according to personal taste and season, and you can make your own slimming and detoxifying soup.
Vegetables contain dietary fiber.
Nutritionist Zheng Xinyi said that vegetables are rich in dietary fiber, with low calories and high satiety. If you drink a bowl of vegetable soup before a meal, you can reduce the total calorie intake of that meal and naturally help control your weight. Moreover, dietary fiber can also delay gastric emptying, and it is not easy to feel hungry, so you will not always find snacks to eat.
Garlic onion black pepper
In addition, dietary fiber can also improve constipation, eliminate stool, increase intestinal bacteria, and accelerate the discharge of wastes and toxins in the body, which is the "detoxification" in people's mouths. In addition to broccoli and sesame leaves, garlic, onion and black pepper are added to this vegetable soup. Zheng Xinyi nutritionist said that allicin in garlic can improve the body's metabolism and kill many viruses and bacteria; Onions can promote blood circulation; Black pepper can also strengthen metabolism and circulation of the body. On the whole, this vegetable soup can really strengthen the discharge of toxins and help to lose weight! So how do you make this soup? Let's take a look at the recipes together.
Vegetable soup for slimming and detoxifying
Ingredients: olive oil 1 teaspoon, garlic 1 petal (sliced), half onion (diced), broccoli 1 piece (diced), 600 ml of water, crude salt 1/4 teaspoon, black pepper1/.
Practice:
1. After olive oil is heated, add garlic and onion, and heat for 1 min until it is fragrant.
2. Add broccoli and cook for 4 minutes.
3. Add water, salt and black pepper, bring to a boil, turn to low heat and cover the pot, and simmer for 8 minutes until the cauliflower is soft and tender.
4. Pour the cauliflower soup into the blender, add the arugula, and slowly mix until smooth.
5. Pour the soup into a bowl, drop a little fresh lemon juice and serve.
What is baoshou soup?
Song Minghua, a nutritionist, said in her new book "Amazing soup for reducing fat and keeping thin" that when it comes to losing weight, the first thing that people will think of is "diet control", but you are busy, do you have time to prepare three dishes 1 soup? We might as well use a simple soup to reduce fat and pack thin to replace the usual high-calorie eating out. In fact, the principle that reducing fat and keeping thin soup can make people slim down is very simple. As long as one of the three meals is replaced by reducing fat and keeping thin soup, the total calorie intake will be lower than that of eating outside the three meals. And because it is a designed soup, it can control calories without losing nutritional balance, which is a great weapon to lose weight.
In addition to controlling the total calorie intake, it is also suggested that dieters should do it according to the time stage, that is, set the time point of slimming target at "8 weeks" and measure their weight twice a week. The first three weeks are the first stage, and the dinner is changed to only drink fat-reducing soup and not eat other foods. At this time, the means of losing weight is mainly diet; The fourth to sixth week is the second stage, in which the lunch and dinner in the three meals are replaced by drinking fat-reducing soup; The third stage of the last two weeks is two meals of soup, plus extra exercise. If you want to lose weight faster, you can join the exercise from the second stage.
In the middle of the day, three meals a day, morning, afternoon and evening, how to correctly take the soup of reducing fat and keeping thin, so as to achieve the expected effect? Nutritionist Song Minghua said that it is not recommended to replace breakfast for two meals, but mainly for lunch and dinner. Attention, it is easy to lose weight if you have a good breakfast. If you want to increase your satiety, it is recommended to add starch to the soup of Chinese food, which is high in calories, and try to put it in Chinese food. If you don't feel full, you can add more vegetables to the soup. Eat all the ingredients of the thin soup, but you don't have to finish the soup.
Normal sleep promotes metabolism.
In addition to diet control, the second important part is sleep. Please note that you must sleep between 1 1 in the evening and 6: 00 in the morning, and try to fall asleep before 1 1. Because normal sleep can help the body's metabolism to be smoother.
Third, we should form the habit of not eating snacks after a full meal. When you are greedy, only fruits can be eaten, and snacks and snacks should be given up. Fruit/kloc-0 is eaten twice a day, and 1 time is the amount of 1 small apple or orange.
Design an exclusive weight loss menu
Everyone wants to learn to lose weight, but it is very important whether the weight loss method is suitable for them. Therefore, it is absolutely impossible for a set of weight loss methods to be suitable for all people. Only by designing your own weight loss method can you persevere. Because the calories of each slimming soup are clearly marked, it can be simply calculated how much weight can be lost by using slimming soup.
Everyone needs to take in different calories. From the nutritional point of view, for every 7,700 calories reduced, you can lose 1kg of body fat. If you want to lose weight, you must first calculate the "calories/calories" that you should take in every day from the formula of "weight controller-calories you should take in every day". The calories of this result are already higher than those necessary for your "current" weight.
Formula of daily calorie intake for baoshou soup recipe
According to this calorie diet, although you can lose weight, you may not lose much. Therefore, you can lose 400 to 500 calories a day based on this calorie to improve the weight loss effect. In this way, you can lose about 3500 calories a week and lose 0.45 kilograms. The recipe of thin soup is a very simple tool for calorie control. However, it is worth noting that in the process of losing weight, it is not necessary to build a total calorie intake below 1000 to 1200 calories per day.
Formula of "Weight Controllers-Daily Calories Intake"
Step 1: Measure your current height and weight.
Step2: Insert the formula of "Body Mass Index BMI" and calculate your own "ideal weight" Ideal weight = ＝22x (height = meter) 2.
Step3: (current actual weight-ideal weight/ideal weight) x 100%
Step4: Calculate the daily total calories according to your body shape and physical labor table.
Physical labor comparison table
Weight controller-comparison table of body shape and manual labor: calories required per kilogram of body weight of adults (calories)
1. Leisure: Most of them are engaged in sitting work, reading, talking, etc., except for about an hour's walk such as opening to traffic and shopping, and standing by hand or housework.
2. Moderate: In addition to about two hours' walking, sitting, reading, working and talking due to traffic, shopping and other matters, I also engage in activities such as mechanical operation, reception or housework.
3. Severe: In addition to the above-mentioned activities such as sitting, standing and walking, he is also engaged in heavy muscular work of about 1 hour (inclusive) in farming, fishing and construction.
Example
Xiao Xuan: Ordinary office workers. Height160cm, weight 65 kg. Ideal weight = 22 x (1.6x1.6) = 56kg (65-56/56) x100% =16% >10% à The above table is ".
Because Xiaoxuan is an ordinary office worker, manual labor is "light leisure", and the daily calorie requirement of Xiaoxuan is: 65× 25 =1625 calories. Suppose she sets the goal of reducing her daily food intake by 425 calories (<: Within 500 calories), the daily total calorie intake is1625-425 =1200 calories, and you can lose 0.4 kg in a week.
The weight controller gets the calories he should consume every day, and then he can refer to "How to use soup recipes designed for different calories flexibly" to know how to arrange his own weight loss menu.
Baoshou soup recipe/vegetable three bean soup calories: 190.7KCAL Material: tender tofu 1/4 boxes, sugar-free soybean milk 250c.c, soybean milk 20g, cauliflower 100g, black pepper and a little salt. Practice: Wash all ingredients. Cut the broccoli into small flowers and blanch the edamame. Cut tofu into chunks. Pour 1 bowl of water into the pot, put all the ingredients in, boil and add black pepper and salt to taste. TIPS: Cauliflower can also be broken with a juicer to increase the thick feeling.
Baoshou soup recipe/pork miso soup calories: 128.2KCAL Material: pork slices 45g, carrots 20g, burdock 10g, Chinese cabbage 50g, konjac 50g, miso 10g, and a little onion. Practice: 1. Wash all ingredients. Slice carrots, shred burdock, cut Chinese cabbage, and cut shallots into chopped green onions. 2. Pour 3 bowls of water into the pot, put carrots, burdock, Chinese cabbage and konjac into it, and boil it over high fire. 3. After boiling, add pork slices and miso (which can be dissolved in warm water first and easily dispersed), and sprinkle chopped green onion after boiling again. Nutritionist's Tips: Pork slices can be replaced by fish slices and raw bean skin slices. This soup is low in calories, and 30g noodles (about 70 to 80 calories) can be added to make miso noodles.