healthy weight loss recipes

Chapter 1 Recipe for Enhancing Metabolism (1)
If you want to lose weight, you need to increase your metabolic power to burn fat. What exactly is metabolic power?To put it simply, after food is ingested, it will go through the process of digestion, absorption, decomposition, synthesis and excretion in the body. operate.

1 3 kinds of metabolism related to fat and thin
The amount of metabolism in the human body can be roughly divided into three types: basal metabolism, activity metabolism, and diet metabolism according to different energy uses.

Basal metabolic rate: represents the energy consumed by a person who does not move for a day, that is, the energy required for breathing, regulating body temperature, enabling internal organs to function smoothly, and maintaining vital functions.The basal metabolic rate will vary according to gender, age, and hormone status.

In the total calorie consumption of a day, the basal metabolic rate accounts for the largest proportion, accounting for 65% to 70% of the total consumption.

Activity metabolism: refers to the calories consumed in daily activities, such as doing housework, walking, running, etc., accounting for 15% to 30% of the total calories. Depending on the amount of activity of each person, the calories consumed are different.If you have eaten too much recently, you will naturally need to exercise more to lose excess fat.

Dietary metabolism: about 10% of total calories.After eating, you will feel that your body has become warmer and warmer. This is because the food is also consuming calories during the process of digestion and absorption.When digestion begins to function, body temperature can be maintained within the normal range.

2 For health, take a low GI diet
If you want to lose weight, you need to improve your metabolism, and if you want to improve your metabolism, you need to eat more "low GI diet", that is, "low insulin diet". GI (Glycemic Index, glycemic index) is an index of how quickly food causes blood sugar concentration to rise.

Eating more low-GI foods can not only help control weight and lower blood sugar levels, but most importantly, increase metabolic capacity and promote good health.Since low GI foods are mostly high dietary fiber foods, eating more low GI foods can help gastrointestinal motility and promote bowel movements.But I want to remind everyone that in order to achieve the effect of increasing metabolism, the most important thing is a balanced diet. Calorie control is the basic principle that cannot be violated.

Here, low GI foods are roughly divided into the following three categories.

"Whole unrefined" whole grains: The less processed whole grains are, the higher the dietary fiber content and the lower the GI value.Staple foods, such as brown rice, oatmeal, wheat, barley, buckwheat noodles, whole wheat pasta, etc. These foods have not undergone much processing and retain their most original structure; the starch contained in bran and germ must be processed for a long time Digestion and decomposition are very beneficial to human health.

Vegetables and fruits with high dietary fiber:

Leafy vegetables and fruits, kelp, seaweed, beans and other foods rich in dietary fiber are mostly low GI value ingredients.Most fruits, vegetables and mushrooms are rich in vitamins and minerals, which can provide multiple nutrients. Dietary fiber in fruits and vegetables can slow down the rise in blood sugar concentration, help digestion, promote bowel movements, and increase satiety.But there are exceptions. Some root foods, such as potatoes and sweet potatoes, or fruits with high sugar content, such as mango and watermelon, are not low GI foods.

Vinegar dishes that promote metabolism: Vinegar, tomato, lemon, etc. are all low GI foods. Vinegar contains dozens of organic acids, sodium, potassium, phosphorus, etc. It tastes extremely sour. It is a healthy acidic food that can balance the body's acid-base , promote metabolism, delay skin aging, help whitening.It is recommended to take 10-15ml of vinegar per day, which can be added to cooking or made into vinegar drinks, such as sugar-free apple cider vinegar.Eating more vinegar or vinegar-soaked foods, such as cold cucumbers, kohlrabi, etc., can promote gastrointestinal motility and have good health effects on the human body.

Honey Yam Squash
Ingredients: 250 grams each of pumpkin and yam.

Seasoning: red dates, honey.

practice
1. Peel and flesh the pumpkin, wash it, and dice it; peel and dice the yam; wash the red date, remove the core, and cut it into slices for later use.

2Put the diced pumpkin, diced yam, and red dates slices into a large bowl, pour honey and appropriate amount of water, and steam for 10 minutes.

You won't get fat if you eat like this
The most nutritious ingredients of yam exist in its mucus, and the hemicellulose contained in it can expand 80-100 times after absorbing water, which is easy to produce a feeling of fullness.

Cold celery ingredients: 300 grams of celery.

Seasoning: mustard, sugar, salt, white vinegar.

practice
1 Wash the celery, cut it into sections, blanch it in a boiling water pot, remove it, cool it in cold boiled water, and drain it for later use.

2 Mix the celery segments with sugar, salt, and white vinegar, and put them on a plate.

3 Squeeze the mustard on the celery.

You won't get fat if you eat like this
Celery is rich in dietary fiber, which can enhance gastrointestinal motility, facilitate bowel cleansing, and help lose weight.

Carrot Stir-fry Asparagus
Ingredients: 300 grams of green bamboo shoots, 100 grams of carrots.

Seasoning: chopped green onion, salt, monosodium glutamate, vegetable oil, chopped shallot.

practice
1 Peel the carrots and green bamboo shoots, wash them, and cut them into hob pieces for later use.

2 Pour clean water into the pot, boil it, add carrots and green bamboo shoots and blanch until cooked, take them out, let them cool down, drain the water, and put them in a plate.

3 Pour vegetable oil into the pot and heat it up, fry chopped shallots to make scallion oil, pour it into a plate, sprinkle chopped shallots, salt, and monosodium glutamate and mix well.

Bitter Melon with Ginkgo

Ingredients: 200 grams of bitter gourd, 15 grams of ginkgo.

Seasoning: salt, monosodium glutamate.

practice
1 Peel ginkgo fruit, wash; peel bitter gourd, wash, slice and set aside.

2 Pour an appropriate amount of water into the pot. After the fire boils, put the ginkgo and bitter gourd slices into the boiling water and blanch until cooked. Remove and cool with cold boiled water. Quickly remove again, drain the water, and cool for later use.

3 Put the ginkgo fruit and bitter gourd slices into the plate, add appropriate amount of salt and monosodium glutamate, and stir well.

Kelp Shredded
Material: 300 grams of kelp, 100 grams of carrot.

Seasoning: shredded green onion, parsley, minced garlic, vinegar, salt, sesame oil.

practice
1 Wash the kelp, steam in a steamer for 30 minutes, take it out and soak it in cold boiled water for a while, remove it, drain it, and shred it; peel the carrot, wash it, shred it, and blanch it for later use.

2Put the kelp shreds, blanched carrot shreds, and green onion shreds into the plate, add minced garlic, vinegar, salt, and sesame oil, stir evenly, and sprinkle with parsley.

Shredded Kelp with Garlic

Material: 150 grams of water-fat kelp.

Seasoning: minced garlic, soy sauce, sugar, salt, vinegar, monosodium glutamate, sesame oil.

practice
1 Wash the water-fat kelp, blanch it in a boiling water pot until cooked, remove it to cool, and shred it for later use.

2Put the shredded kelp into a bowl, add minced garlic, light soy sauce, sugar, salt, vinegar, monosodium glutamate, and sesame oil, mix well, and put it on the plate.

You won't get fat if you eat like this
Kelp contains chlorophyll, which enhances metabolism, improves fat burning rate, and consumes excess fat in the body.

Spinach with sesame oil

Ingredients: 500 grams of young spinach, a little shredded red pepper, and an appropriate amount of cooked sesame.

Seasoning: salt, monosodium glutamate, sesame oil.

practice
1 Spinach is washed and cut into sections.

2 Blanch the spinach section in a boiling water pot, take it out to cool, squeeze out the water, put it in a bowl, add salt, monosodium glutamate, and sesame oil, mix well, and sprinkle with cooked sesame seeds.

3 Sprinkle shredded red pepper for decoration.

You won't get fat if you eat like this
Spinach is rich in dietary fiber, and it is easy to feel full after eating, which can promote intestinal peristalsis and accelerate metabolism.

Egg Mixed with Three Dings

Ingredients: 3 eggs, 50 grams of peas, 100 grams of carrots.

Seasoning: salt, sesame oil, monosodium glutamate.

practice
1 Boil the eggs, remove the shells, keep the whites, and dice the whites for later use.

2 Wash the peas and cook them; wash the carrots, dice them, sprinkle with salt, and marinate for a while.

3 Put the diced egg whites, diced carrots, and peas into the plate, add a little salt, sesame oil, and monosodium glutamate to taste, and mix well.

Hot Pepper Bitter Gourd
Ingredients: 300 grams of bitter gourd, 15 grams each of green and red peppers.

Seasoning: garlic slices, tempeh, tempeh sauce, vegetable oil, sugar, chicken essence, salt.

Method 1 Wash the bitter gourd, remove the pulp, and slice; remove the stalks of green and red peppers, wash, and cut into pieces for later use.

2 Heat vegetable oil in a pot, add bitter gourd slices, green pepper pieces, and red pepper pieces, and stir over low heat to dry the surface moisture until the skin is slightly wrinkled.

3 Heat the oil in the pot, fry the garlic slices, add the bitter gourd, green pepper, and red pepper, add the tempeh and tempeh chili sauce, and stir-fry, add sugar, chicken essence, and salt to taste.

Mushroom Bitter Gourd
Ingredients: 50 grams of shiitake mushrooms, 100 grams of bitter gourd, and 150 grams of carrot slices.

Seasoning: vegetable oil, green onion, cooking wine, soy sauce, water starch.

practice
1 Soak shiitake mushrooms in warm water until softened, remove stems, and wash; wash bitter gourd, remove pulp and seeds, and slice; wash carrots, and slice.

2 Pour oil into the pot, heat to [-]% heat, add chopped green onion and stir-fry until fragrant, add shiitake mushrooms and carrot slices and stir-fry, add appropriate amount of soy sauce and cooking wine, stir-fry evenly, add bitter gourd slices, after frying, thicken with water starch to collect juice That's it.

Stir-Fried Snow Peas

Material: 300 grams of snow peas.

Seasoning: onion, monosodium glutamate, cooking wine, salt, ginger, garlic, vegetable oil.

practice
1. Remove the stalks and tendons of snow peas, wash them, blanch them in boiling water, remove and drain for later use; wash the green onions and cut them into sections; wash the ginger and slice them; wrap the garlic and slice them into slices.

2 Put the frying pan on the fire, pour vegetable oil and heat until it is [-]% hot, fry garlic slices, ginger slices, scallion segments, add snow peas, add cooking wine and salt, stir well, add monosodium glutamate, stir evenly, and serve.

Zucchini Scrambled Eggs
Material: 200 grams of zucchini, 2 eggs.

Seasoning: salt, chopped green onion, vegetable oil.

practice
1 Break up the eggs, add salt and stir well to form egg liquid; pour vegetable oil into the frying pan and heat it up, put the egg liquid into the pan and fry until cooked, and serve it out.

2 Wash the zucchini in clean water, cut them open, remove the pulp, and slice them for later use.

3 Pour the oil in the pot and heat it up, add chopped green onion and sauté until fragrant, add zucchini slices and salt and stir fry, when the zucchini slices are fried, add eggs, stir fry evenly, and serve.

Spicy Zucchini

Material: 400 grams of zucchini.

Seasoning: vegetable oil, scallion, ginger, pepper, salt, vinegar, chicken essence.

practice
1 Wash the zucchini, cut open, remove the seeds, and slice; chop the pepper and set aside.

2 Heat vegetable oil in a pot, stir-fry scallions, chopped peppers, and ginger slices, add zucchini slices and stir-fry for a while, add vinegar and salt to taste, add chicken essence before serving, and stir-fry evenly.

You won't get fat if you eat like this
Zucchini can regulate the metabolism of the human body, help to discharge excess water in the body, moisturize the skin, and improve symptoms such as dull complexion caused by weight loss.

Rapeseed mushroom ingredients: 200 grams of rapeseed, 80 grams of dried shiitake mushrooms.

Seasoning: vegetable oil, salt, soy sauce, sugar, water starch, monosodium glutamate.

practice
1 Wash the rapeseed, drain and set aside; soak the dried shiitake mushrooms in warm water, remove the stalks, squeeze out the water, and slice them for later use.

2 Heat the vegetable oil in the pot, put the rapeseed, add salt, stir-fry and serve.

3 Heat the frying pan again, pour in vegetable oil and heat until [-]% hot, add sliced ​​shiitake mushrooms, add salt, soy sauce, and sugar, stir-fry until cooked, add water starch to thicken, add MSG to taste, and finally add rapeseed and stir well .

Stir-Fried Cauliflower with Mushrooms

Ingredients: 1 cauliflower, 5 dried shiitake mushrooms.

Seasoning: salt, monosodium glutamate, vegetable oil.

practice
1 Remove the stalks of the cauliflower, wash and break into small florets; wash the dried shiitake mushrooms, soak them in warm water (reserve the water for soaking the shiitake mushrooms), remove the stalks, and cut into slices.

2 Put the pot on the fire, pour in an appropriate amount of water and bring to a boil, put in the cauliflower and blanch it, take it out and let it cool, and drain the water.

3 Put the pot on the fire, pour in an appropriate amount of vegetable oil and heat it up, add cauliflower and stir-fry for a while, add sliced ​​shiitake mushrooms and fry together, add salt and a small amount of water for soaking shiitake mushrooms and cook thoroughly, add monosodium glutamate to taste.

Scrambled Eggs with Carrots
Ingredients: 300 grams of carrots, 2 eggs.

Seasoning: salt, sesame oil, vegetable oil, chopped green onion.

practice
1 Wash the carrots, cut them into diamond-shaped slices, blanch them in a pot of boiling water, remove and drain; break the eggs into a bowl and set aside.

2 Heat the vegetable oil in the pot until it is [-]% hot, put the chopped green onion into the pot, add the egg liquid and stir fry into pieces, add carrot slices and salt, stir fry, pour sesame oil out of the pot and serve.

You won't get fat if you eat like this
The dietary fiber in carrots has strong water absorption and is easy to expand in the intestinal tract, which can strengthen the peristalsis of the intestinal tract, facilitate bowel cleansing, and help lose weight.

Fried Bell Peppers with Yams

Ingredients: 300 grams of yam, 50 grams each of green and red peppers.

Seasoning: shredded green onion, shredded ginger, sugar, white vinegar, salt, chicken essence, vegetable oil.

practice
1 Wash the yam, peel it, and shred it; remove the stalks and seeds of the green pepper and red pepper, wash it, and shred it; blanch the shredded yam, green pepper, and red pepper separately, remove, cool and drain for later use.

2 Heat vegetable oil in a pot, add shredded green onion and shredded ginger and fry until fragrant, add shredded yam, shredded green pepper, and shredded red pepper and stir-fry for about 5 minutes.

3 Add sugar, salt, white vinegar, and chicken essence to taste, add a little water and cook for a while.

Celery Fried Dried

Ingredients: 500 grams of celery, 150 grams of dried tofu.

Seasoning: soy sauce, salt, monosodium glutamate, sugar, pepper, broth, green onion, shredded ginger, water starch, vegetable oil.

practice
1. Remove leaves and ribs of celery, wash and cut into strips; wash dried tofu and cut into strips for later use.

2 Heat vegetable oil in a pot, stir-fry shallots, shredded ginger, stir-fry celery sticks and dried tofu strips, add soy sauce, salt, sugar, pepper, a little broth, stir-fry evenly, add monosodium glutamate to taste, thicken with water starch, and turn on high heat Just collect the juice.

You won't get fat if you eat like this
Celery is rich in dietary fiber, which can cleanse the intestines and facilitate the discharge of fat, so as to achieve the purpose of weight loss.

Stir-Fried Double Ears with Enoki Mushroom

Ingredients: Flammulina velutipes mushroom, tremella shuifa, black fungus shuifa 100 grams each, green beans and shredded carrots 25 grams each.

Seasoning: vegetable oil, minced ginger, minced green onion, salt, monosodium glutamate, chicken broth, sesame oil.

practice
1 Remove the stems of the white fungus and black fungus, wash them, and tear them into small florets for later use.

2 Heat oil in a pot, sauté shallots and minced ginger, add black fungus, white fungus, green beans, shredded carrots and stir fry, then add enoki mushrooms, salt, chicken broth, monosodium glutamate, and sesame oil and stir well.

You won't get fat if you eat like this
Black fungus contains a special plant collagen, which can promote gastrointestinal peristalsis, absorb and excrete impurities and waste remaining in the digestive tract.

Stir-fried cabbage slices with mushrooms Ingredients: 150 grams of mushrooms, 300 grams of cabbage hearts.

Seasoning: Vegetable oil, salt, monosodium glutamate, chopped green onion, minced ginger, minced garlic, and chili segments.

practice
1 Wash the mushrooms, blanch them in a pot of boiling water, remove them, and cut them into slices for later use.

2 Wash the cabbage heart with water, drain and cut into thin slices.

3 Put the wok on high heat, pour vegetable oil and heat it up, add chili slices, minced ginger, minced garlic, and chopped green onion and sauté until fragrant, add sliced ​​cabbage and stir-fry until half mature, add sliced ​​mushrooms, add salt and monosodium glutamate and stir-fry until cooked.

Shredded Chicken with Chives
Ingredients: 300 grams of chives, 150 grams of chicken breast, 1 egg (take the egg white).

Seasoning: salt, cooking wine, pepper, starch, minced ginger, minced green onion, vegetable oil.

practice
(End of this chapter)