In autumn, many people pay more attention to health. Eating some foods has good health effects. It is suitable to drink porridge in autumn. Drinking porridge is warmer, and many ingredients can be used to make porridge. , it tastes delicious and nutritious. For some people who want to lose weight, drinking some porridge also has the effect of losing weight. It can both maintain health and lose weight.

1. Autumn weight loss and health porridge recipe

1. Chinese cabbage and fungus porridge

Ingredients: 30 grams of fungus, 250 grams of Chinese cabbage, and 100 grams of glutinous rice.

Method: Soak 30 grams of fungus first, then boil it with 250 grams of Chinese cabbage and 100 grams of glutinous rice. After boiling, reduce to low heat and cook slowly until the rice grains are completely rotten. Finally, add a little salt. La!

Efficacy: Boil fungus, Chinese cabbage and glutinous rice together, it can moisten the lungs and promote fluid production, nourish yin and nourish the stomach, lower fat and blood pressure, reduce fat and diuresis.

2. Red bean, yam and sago porridge

Ingredients: red bean, yam and sago.

Method: Wash the red beans, soak them in water overnight, add water to the pressure cooker and press for half an hour until the red beans are soft and rotten; wash the yams, peel them, and cut them into semicircular slices; use water for the sago Soak for a while, then add water to the pot and cook until the rice grains float to the surface and turn crystal clear; put the red beans and yam into a casserole, add red bean soup, turn to a simmer after the soup boils, add brown sugar slices after a few minutes, and simmer until the yam is cooked If it is soft and crumbly when touched, turn off the heat, use a strainer to take out the cooked sago, pour it into the porridge pot, serve in a bowl and serve.

Efficacy: Yams are high in nutrients and low in calories, which can help the body lower blood sugar and prevent fat deposition. This weight loss porridge is a very ideal weight loss recipe, and its satiety is as full as potatoes and other high-starch foods!

3. Yuliren porridge

Ingredients: 10g Yuliren, 100g rice.

Method: Clean the Yu Liren, mash it, put it in a pot, add an appropriate amount of water, soak it for 5 to 10 minutes, decoct it in water to extract the juice, add rice and cook it into gruel. 1 bowl a day for 2 to 3 days.

Efficacy: It can moisturize the intestines and relieve constipation, diuretic and reduce swelling. It is suitable for dry and difficult stools, difficulty in urination, swelling and fullness (cirrhosis and ascites), limb edema, etc.

4. Cornmeal and sweet potato porridge

Ingredients: 100 grams of cornmeal, appropriate amount of sweet potato.

Method: Take 100 grams of cornmeal and stir it into a paste with cold water; wash, peel and chop the sweet potatoes, boil the water in the pot, add the prepared cornmeal, and then cut the sweet potatoes. Put them into the water together, stirring constantly to prevent the cornmeal from sticking to the bottom of the pot. It is best to use a slow fire when cooking, and you can add a little cold water in the middle. The best state is not too thin but not too thick.

Efficacy: Cornmeal contains unsaturated fatty acids and other nutrients, and sweet potatoes have the effect of satiety and aiding defecation. It is the best way to lose weight in autumn.

5. Millet and Pumpkin Porridge

Ingredients: Remove pumpkin, carrots, and appropriate amount of millet.

Method: Peel the pumpkin and cut into small pieces, wash the carrots and cut into small pieces. Wash the millet, put it into a pot of water and bring to a boil, then turn down the heat. Put the pumpkin and carrot pieces into the pot and cook over low heat for 1 hour.

Efficacy: Pumpkin contains vitamins and pectin. Pectin has good adsorption properties and can bind and eliminate bacterial toxins and other harmful substances in the body. It can also protect the gastric mucosa from being irritated by rough food and promote ulcer healing, making it suitable for patients with gastric diseases. The ingredients contained in pumpkin can promote bile secretion, strengthen gastrointestinal motility, and help food digestion.

6. Tomato Honey Porridge

Ingredients: 2 tomatoes, 1 potato, 1 carrot, 1 small broccoli, half onion, 30 grams of corn kernels, 30 grams of butter grams, appropriate amount of salt, appropriate amount of black pepper, 10 grams of honey.

Method: Wash, peel and cut carrots and potatoes into small pieces, cut onions into small pieces, wash and break broccoli into small florets. Wash and peel the tomatoes, cut into small pieces, put in a blender and puree the tomatoes. Put the butter into the pot and melt over low heat. Turn to high heat, add chopped onions and sauté until fragrant, pour in tomato puree, stir well and add about 200ML water. After boiling, add potato and carrot cubes and bring to a boil again. Add corn kernels and broccoli and cook for about 2 minutes. Add black pepper, salt, and finally a spoonful of honey and mix well.

Efficacy: The lycopene and dietary fiber contained in tomatoes can lower cholesterol and speed up metabolism. The pectin contained in tomatoes can accelerate intestinal peristalsis, clear stool, and make the lower abdomen flat. Eating tomatoes at night to supplement necessary nutrients can promote the secretion of growth hormone during sleep, speed up metabolism, inhibit fat gain, and ultimately achieve the goal of losing weight.

7. Double bean slimming porridge

Ingredients: 100 grams of red beans, 100 grams of mung beans, 30 grams of hawthorn, and about 10 jujubes.

Method: Put 100 grams of red beans, 100 grams of mung beans, 30 grams of hawthorn and 10 jujubes into a pot, add 1000 ml of cold water and cook until the beans are rotten. It’s best when eaten while it’s hot!

Efficacy: Red beans and mung beans are holy detoxification products, and are low in fat and high in fiber. Together with hawthorn for digestion and fat reduction, and red dates for nourishing blood and moisturizing, the weight loss effect is maximized.

8. Walnut porridge

Ingredients: glutinous rice, 5 walnuts, 1 red date, salt or sugar.

Method: First open the walnut, take out the flesh, and immerse it in water. After it softens slightly, remove the thin skin on the surface, and then mash it. Cut the red dates, remove the core, then soak the red date meat in water, then take it out and smash it. Then put all the ingredients into the pot together, pour in appropriate amount of water and cook. After all the ingredients are cooked, add salt or sugar to taste according to your taste, and you're done.

Efficacy: Walnut meat is sweet and warm in nature and has the effect of moisturizing the intestines and laxative. This walnut porridge is both nourishing and healthy, and can also improve constipation!

9. Corn fat-reducing porridge

Ingredients: 100 grams each of corn kernels and carrots, 1 cup of rice, 10 cups of broth, and appropriate amount of salt.

Method: Wash, peel and dice the carrots. Add rice soup and diced carrots to cook into porridge, then add corn kernels and salt to taste.

Efficacy: Corn can lower blood lipids, regulate the normal metabolism of cholesterol and fat, prevent aging, beautify and lose weight, and have laxative effects; carrots are rich in carotene, which will be converted quickly after being ingested by the human body. It is vitamin A, which can improve eyesight, beautify skin, regulate metabolism, enhance resistance, etc.; this porridge can be a diuretic and laxative, lower blood sugar and blood lipids, strengthen the stomach and aid digestion.

10. Black sesame brown rice porridge

Ingredients: 1 cup of brown rice, 2 tablespoons of black sesame seeds, 14 cups of water, and appropriate amount of white sugar.

Method: Wash and drain brown rice. Add 14 cups of water to the pot and bring to a boil. Add brown rice and stir. After boiling, reduce heat to medium and simmer for 45 minutes. Add black sesame seeds and continue cooking for 5 minutes. Add white sugar and cook until dissolved.

Efficacy: Constipation is easy to occur in autumn, and black sesame seeds are very effective in moisturizing dryness. Brown rice can help eliminate constipation and keep your body light and nutritious.

2. Misunderstandings about losing weight in autumn

Myth 1: Doing aerobic exercise on an empty stomach in the morning

Just getting up in the morning without eating breakfast is because people’s metabolism during the day When it is at its lowest, metabolism is at its lowest, exercise consumes the least energy at this time, and the fat-burning effect is not good. Naturally, the overall weight loss effect is not good.

The correct approach: The correct approach should be to achieve the best weight loss effect between 4 and 7 pm. At this time, the human body’s metabolic rate is the highest, physical fitness reaches its peak, and exercise has the best effect. .

Myth 2: You can lose weight just by doing aerobic exercise

What can really achieve a good fat loss effect should be good exercise, including aerobic exercise (cardiovascular), Stretching (strength and flexibility training), missing any part will lead to poor weight loss results later.

Correct approach: Most weight loss exercises include aerobic exercise. It is best to do 5 to 10 minutes of strength training and aerobic exercise circuit training. Do a pull-up in the last 10 to 15 minutes. Stretching exercises are also necessary.

Myth 3: Doing the same exercise every day

Doing the same exercise every day is ineffective, because if you do the same exercise every day, your body will have adapted to it. It’s easy to hit a plateau.

Do the same exercise every day

Correct approach: Develop a weight loss plan that includes different items, such as 40 minutes of running a week, which can be increased to 60 minutes on the remaining days to 70 minutes of strength training.

Myth 4: Exercise means weight loss

Exercise and weight loss cannot be equated at all. Long-term exercise will increase the body’s metabolic rate, and you will eat more than before. More, and muscles are gradually formed and are heavier than fat. However, after exercising for a period of time, the weight will decrease and the body lines will be much more beautiful than before.

Correct approach: Don’t just look at your weight when exercising. You can buy an electronic scale to test body fat, measure your abdominal circumference or leg circumference once a week, and pay attention to changes in your body.

Misunderstanding 5: Eat as much as you want after exercising

Whether it is fitness or weight loss, the essence is "30% training, 70% eating". Exercise is important, but correct diet is also important. It is even more important during exercise.

Correct approach: While exercising, protein, carbohydrates, fats, vegetables, fruits, etc. should be taken in in moderation. Fried foods, pastries, and desserts should be avoided, often with a small bite of cake. Not even an hour can be consumed.