1, diet matters for losing weight
Standing in the kitchen
When you stick to the kitchen and enjoy the cooked food, you usually unconsciously eat more food, especially when your cupboard or refrigerator is full of food, we usually unconsciously take out more food from it, which makes it difficult for you to realize how much you have eaten.
If you are really hungry, the best way is to prepare appropriate portions and put them in a bowl or plate, and sit at the table and enjoy them slowly.
on the car
It's not a good idea to choose to eat in the car in order to save time. Because of environmental restrictions, you can only eat some junk food with high calorie. When you drive while eating, you will speed up your eating, which is not only bad for your stomach, but also affects your driving.
If you can only choose to solve the problem of eating in the car, try to choose some low-fat healthy snacks to supplement your physical strength, and then go to the restaurant for a nutritious and delicious meal after leisure.
It's on your desk
For busy office workers, if the tasks are many and heavy, many people will choose to give up their lunch break and solve their lunch directly at their desks. This way is very similar to having lunch in the car. Your attention is focused on your work and you don't notice what you ate.
And you will gobble up the food in a few minutes. At this time, your brain will not feel that you are full, but will make you feel hungry and eat more junk food.
In front of the TV
TV commercials will be full of attractive advertisements for pizza, hamburgers, cornflakes, wings and desserts. The beautiful pictures and attractive aroma seem to be within your reach. Whether you see them during the day or at night, it will be difficult for people to control their appetite and have a midnight snack.
Going to the kitchen to get the whole bag of French fries, ice cream and chocolate bars and go back to the sofa to continue eating? These high-calorie foods will ruin your weight loss plan.
In bed
Eating in bed may make many people feel relaxed and comfortable, but in fact, eating in bed is not a good thing. You will eat blindly and get dirty sheets easily.
And if you eat too much, you may find it difficult to sleep because of bloating. If you really feel hungry after going to bed, just eat some fresh fruit to replenish your strength.
This is the time it takes for your brain to receive the signal that you are full. If you eat in a restaurant, I suggest you go to another restaurant for dessert, so when you get there, maybe you don't want to eat any more.
Xiaobian tips
1 Eat every 3-4 hours.
So that your blood sugar will not become too low because of excessive hunger.
2. Choose foods with high fiber and high water content.
They can make you feel full without taking in too many calories.
3. Every meal contains protein, fiber and fat.
This will make you feel full for an extra hour (if you just eat a salad, you will soon feel hungry).
4. Wait for 20 minutes before eating dessert.
5. Stay away from food during non-meal hours.
When we see food or smell it, our bodies will unconsciously rise to eat it.
6. Exercise
Studies have shown that proper exercise can improve the brain's sensitivity to pleasure components. To some extent, this can help those who overeat because they are unhappy (some people have to eat much more food than others to get satisfaction).
7. Get rid of the emotional troubles that make you overeat.
Besides eating, talking to friends, listening to music or traveling are also schemes that will make you feel less bad.
8. Go to bed early
Studies have shown that being overweight is also related to lack of sleep. Good sleep can prevent the division of hormones that control appetite.
Eat less but you can't lose weight. That's because you don't eat in the right place. The right diet will help you control your appetite effectively and eat a good figure!
2. What is better for clearing the intestines?
The first category: the most effective intestine-clearing beans.
Beans are not only rich in protein, but also rich in starch food and dietary fiber in miscellaneous beans other than soybeans, black beans and green beans.
Key introduction: adzuki bean
Adzuki bean contains more saponin, which can stimulate the intestine. Therefore, it has a good diuretic effect, can relieve alcoholism and detoxify, and is beneficial to heart disease, kidney disease and edema;
It contains more dietary fiber, and has good effects of relaxing bowels, lowering blood pressure, lowering blood fat, regulating blood sugar, detoxicating and anticancer, preventing stones, building body and losing weight. Adzuki bean is a food rich in folic acid. Puerpera and lactating mothers eat more adzuki beans to promote lactation.
The second category: the most effective fruit for clearing intestines.
You can eat lemon, orange, pomelo, grape, sugarcane juice, green plum, apple, tomato and so on. Although the taste of fruit is mostly sour, it can become alkaline during metabolism in the body and keep the blood alkaline. In particular, they can "dissolve" toxins accumulated in cells and eventually excrete them through the excretory system.
Introduction: Bananas are cold. Some people with cold stomachs can steam bananas and have a good breakfast.
The third category: the most effective intestine-clearing potatoes.
The most anticancer nutrients in the diet are β -carotene (precursor of vitamin A), vitamin C and folic acid, and the contents of all three are relatively rich in sweet potatoes. A small sweet potato (about 2-fold) can provide twice the daily vitamin A, one third of the daily vitamin C and about 50 micrograms of folic acid. The content of dietary fiber is higher than that of a bowl of oatmeal.
The antioxidant effects of β -carotene and vitamin C are helpful to resist the damage of oxidative stress to genetic material deoxyribonucleic acid (DNA) and play a certain anti-cancer role.
Key introduction: sweet potato
Eating sweet potatoes often helps to maintain the normal folic acid level of the human body, and low folic acid content in the body will increase the risk of cancer. The high content of dietary fiber in sweet potato can promote gastrointestinal peristalsis and prevent constipation and colorectal cancer.
Sweet potato is good for the heart, and it is rich in potassium, beta-carotene, folic acid, vitamin C and vitamin B6, all of which help to prevent cardiovascular diseases. Potassium contributes to the balance of liquid and electrolyte in human cells, and maintains normal blood pressure and heart function.
β -carotene and vitamin C have the effects of anti-lipid oxidation and prevention of atherosclerosis. Supplementation of folic acid and vitamin B6 is helpful to reduce the level of homocysteine in blood, which can damage arterial blood vessels and is an independent risk factor for cardiovascular disease.
The fourth category: the most effective intestine-clearing vegetables
All fresh green leafy vegetables are effective for constipation because they are rich in dietary fiber. Green leafy vegetables are mostly alkaline, which can neutralize excessive acidic substances produced in sugar, meat, eggs and metabolism in the diet, so that body fluids remain weakly alkaline, thus removing toxic substances from the blood. Vegetables you often eat can be radish leaves, green vegetables, rape leaves, spinach, kale, Chinese cabbage, carrots, cauliflower, cabbage and so on.
Key introduction: celery
1, celery is a high-fiber food with anti-cancer and anti-cancer effects. It produces a kind of lignin or intestinal fat through intestinal digestion, which is an antioxidant and can inhibit carcinogens produced in enteric bacteria at high concentration. It can also speed up the running time of feces in the intestine, reduce the contact between carcinogens and colon mucosa, and achieve the purpose of preventing colon cancer.
2. Celery has a high iron content, which can supplement women's menstrual blood loss. It is a good vegetable for patients with iron deficiency anemia. Eating it can avoid pale, dry and dull skin, and it can make eyes bright and hair black.
3. Celery is the first choice for adjuvant treatment of hypertension and its complications. For arteriosclerosis, it has an auxiliary treatment effect.
4. The leaves and stems of celery contain volatile substances, which are fragrant and can enhance people's appetite. Celery juice also has hypoglycemic effect. Eating celery regularly can neutralize uric acid and acidic substances in the body, which has a good effect on preventing gout.