Selected book excerpts from the author Liang Hailin from childhood fat, weighing 95.4kg, she tried countless kinds of weight loss methods but did not have a success, and finally tried to use the lentil slimming program, to achieve the most efficient and healthy slimming effect ever - thin 12 kilograms, waistline reduction of 11 centimeters. In addition to obesity, Liang Hailin was diagnosed with high blood pressure and incomplete cardiorespiratory fitness in her 20s, and her doctor announced that she would die if she continued to be fat! She had to face up to the weight problem because of the introduction of the TV station and started lentil diet. After continuing to consume lentils, her constipation improved, and even her diabetes and blood cholesterol levels decreased! Why did lentils, whose name was not even familiar not long ago, start to explode in popularity? In addition to the amazing slimming results, lentils have a high nutritional value: ． Dietary fiber is 12 times that of bananas, 21 times that of apples ． 2.4 times more folic acid than spinach and 3.6 times more folic acid than lotus root ． 1.6 times more protein than beef and 2.5 times more protein than basmati rice ． According to Korea's well-known shopping network survey, lentils turnover than the same period last year increased 5100 times, but also caused the whole of South Korea to eat lentils craze, and even once out of stock, the phenomenon of a bean hard to find. The most dietary fiber report with slimming effect For a long time, lentils are the most representative ingredients in Europe and the United States and other Western countries. In Italy and Hungary, lentils are eaten on New Year's Day to symbolize the rich people's customary habits, and even Queen Elizabeth of the United Kingdom used to eat stewed lentils as a snack. In addition, the American professional health magazine "Health" selected the world's top five health foods, including yogurt, olive oil, natto and kimchi, of course, lentils are also one of them. 100g of dry lentils contain 30g of dietary fiber, 60g of carbohydrates, 26g of protein and 1g of lipids and other vitamins, and are rich in minerals, with a total of 353 calories. When compared to the nutrients contained in other legumes, the calorie content varies according to the amount of carbohydrates, proteins and lipids (see the chart below). The carbohydrates, proteins and lipids in lentils are similar to those in mung beans, cowpeas, green bowls of beans, broad beans and red beans, while the dietary fiber is comparatively much higher. In addition, lentils are still higher in both carbohydrates and dietary fiber than chestnut beans, ratoon black beans, green kernel black beans, and soybeans, while being relatively much lower in protein and lipids. Referring to the table listed earlier, comparing lentils to other legumes, lentils have the highest dietary fiber content of all legumes. The food promotes chewing action and salivation and is digested slowly in the gut, thus providing a prolonged feeling of fullness. What's more special is that lentils contain a large amount of water-soluble dietary fiber, pectin and other ingredients, which have a high binding power with water and can easily blend in the body to form a highly viscous gel, which also inhibits the absorption of other nutrients. In addition to this, it also *** peristalsis of the intestines in the body, shortening the time it takes for food to pass through the intestines. Lentils have a GI index of 29, which is very low compared to other foods, because they are quite rich in fiber. In terms of GI, foods rich in dietary fiber can delay the absorption of glucose and help blood sugar rise slowly, thus preventing obesity, constipation, diabetes, and lowering blood cholesterol levels, which can prevent common diseases in daily life. In terms of dietary fiber content, direct intake of brown lentil shells has the highest content, followed by green lentils, then red lentils, so if it is for the purpose of weight loss, I recommend brown lentils. Outstanding results for various adult diseases Lentils, as mentioned, are rich in dietary fiber, plant protein, vitamins and minerals, and if consumed consistently, they can be quite helpful in the prevention of diseases related to lifestyle habits such as diabetes, hyperlipidemia, and high blood pressure. After consuming lentils on a consistent basis, Helene Liang not only eliminated her belly fat, but even her diabetes, cholesterol, and high blood pressure indices all returned to within normal values. This is the expected result. Liang Hailin usually eats very fast, and also overeats, does not avoid spicy and salty food, and often consumes fast food with unknown nutrients, which makes her cholesterol and diabetes index remain high. In other words, her usual dietary fiber intake was too low. When she started eating lentils and increased her dietary fiber intake, her eating rate naturally slowed down, her appetite was suppressed due to satiety and other factors, and overall her food intake was reduced. Through this process, the body's energy metabolic rate increased, coupled with increased activity and basal metabolism, her calorie consumption naturally increased. The final result is a lower body weight and a return to normal cholesterol and diabetes levels. A more effective way to consume lentils Lentils are rich in nutrients and dietary fiber, and although they are a great ingredient for weight loss, consuming too much of them can cause abdominal pain. If you don't consume enough dietary fiber, it will aggravate the symptoms of abdominal pain, that is, the abdomen is filled with gas, and the intestines will feel the pain of spasms. For those who don't consume enough vegetables and fruits, I recommend that you take lentils for a longer period of time and divide it into several stages. When you start eating lentils, start with about 20g (about a tablespoonful for an adult), and then gradually increase the amount if you don't experience abdominal pain or other symptoms. In fact, most people can avoid abdominal pain if they chew lentils slowly. As the dietary fiber content gradually increases, it is also necessary to consume a lot of water. If lentils are eaten without drinking a lot of water, the feces will become solid and hard, making it difficult to pass stools, so it's important to consume lentils with plenty of water. Although lentils are an excellent ingredient, it is important to note that consuming too much of them can be harmful to your health and may lead to weight gain. From a nutritional point of view, consuming too much dietary fiber can prevent the absorption of important minerals such as calcium, zinc and iron. Lentils used to be difficult to obtain, but nowadays they are readily available in large stores and on the Internet. After purchasing lentils, it is important to store them in an airtight container in a cool place. Stored in this way, they will last for about a year. Lentil Steamed Eggs Ingredients Lentils ? 1/4 cup lentils 2 eggs 1 cup fresh water 1 cup salt and pepper How to do it 1. Add milk, salt and pepper to the eggs and mix well. 2. Place the lentils in a steamer and add the egg mixture from step 1. 3. 3. Pour water into a saucepan. When steam appears, place the steamer container from step 2 into the saucepan over medium heat for about 15 minutes. Lentil Milkshake Ingredients Lentils? 1/4 cup lentils ? 1/2 cup fresh water 1/2 cup Directions 1. Cook the lentils in boiling water for about 10 minutes. 2. 2. Pour the cooked lentils, banana, low fat milk and water into a food processor and blend well. TIP If you don't have a boiling tool, be sure to use potable water. INGREDIENTS Lentils? 1/4 cup fresh water 1/4 cup apple 1/4 carrot ? 40 grams celery 1/2 celery stick Original Yogurt ? 1/4 cup Directions 1. Pour water and lentils into a pot and bring to a boil. 2. 2. Cut the apples, carrots and celery into bite-sized pieces and add them to step 1. Boil for about 10 minutes, then cool. 3. Put the ingredients of step 2 and the Original Yogurt into a food processor and puree well.