Speaking of how to eat during weight loss, everyone may agree with a saying: eat more vegetables!
However, some people also have doubts: Why did I eat a lot of food, but my weight did not change and even gained weight?
Because you didn’t eat your vegetables, right…
The following three ways of eating food that Dr. Clove will talk about may be the pit you stepped on.
Error 1: The staple food is eaten as a dish.
1. Potatoes and taros are really staple food,
The easiest thing to lay down is all kinds of potato vegetables. Potatoes, yams and taro are typical cases.
For example, potatoes have a starch content of about 17%, while steamed rice has a starch content of 26%. You can order one mouthful of rice by eating two mouthfuls of potato shreds.
< < Dietary Guidelines for Chinese Residents > > > It is recommended to eat 50 ~ 100g of potatoes as staple food every day.
Next time, if there are beef stew with potatoes, minced meat with taro, roasted chicken with yam, shredded potatoes with vinegar, baked sweet potatoes with egg yolk, stir-fried yam… pay attention to eat less staple food.
2. These vegetables can partially replace staple food.
For example, lotus root, water chestnut, water chestnut, pumpkin…
These sweet vegetables, which taste a little continuous and sweet, also contain starch, but the content is lower than that of the above group.
For example, traditional food: lotus root starch is made of starch in lotus root.
Therefore, for these vegetables, their nutrition is between staple food and vegetables. If you like these vegetables, pay attention to eating less staple food.
3. Pay attention to the tender beans
Tender peas, tender broad beans and tender green beans are all delicious and healthy snacks in summer, but don’t underestimate them.
100 g of tender pea contain 21 g of carbohydrate;
100 g of tender bean contain 20 g of carbohydrate;
100 g of green bean contain 11 g of carbohydrate.
To tell the truth, the heat is almost catching up with rice.
These beans are very nutritious and full. If you like to eat them, you may as well use them as a part of the staple food.
Error 2: The cooking method was not chosen correctly.
When we say vegetables are low in calories, we generally refer to the vegetables themselves, but not all vegetables can be eaten after washing, and they need to be flavored or fried.
The bad thing is that this cooking method.
1. Order a dish outside without adding less oil.
Most vegetables have only 10-20 calories (except those above) in 100g, and they will not be fat even if they eat them to death.
However, after stir-frying twice in a pan, the heat will rub up because there is too much oil.
Let’s take a look at how much oil is required for several common cooking methods:
- Stew: 6-7 g oil is required; Frying and frying: 15-20g oil is required; Frying: requires a large amount of oil, with no cap on it; In addition to conventional cooking, a spoonful of bright oil will be poured out of the pan for the sake of beauty…….
I can still restrain myself from cooking at home, but when I go out to eat, I can’t see which one is more oily and sad when I see the menu.
Dr. Clove gives you a tip. Apart from frying and frying, be careful if you see the following words in the name of the dish:
Stir-fried, braise in soy sauce, dry pan, boiled, stir-fried, braised in oil…
I feel that half of the dishes on the menu cannot be ordered ~ ~
By the way, Dr. Clove would also like to remind you that before placing an order, remember to say: Less oil and less salt!
2. Don’t be careless about all kinds of sauces.
The most typical cases are salad dressing and curry dressing:
- Every 100 ml mayonnaise contains 63% fat and 614 calories. Thousand Island sauce is slightly better, with 43% oil content and 471 calories… Common curry powder has 340 calories per 100g of calories. Curry pieces are even more powerful, with 540 calories, as high as chocolate!
If you like mixed vegetables or salads, it is recommended to choose oil vinegar juice or Italian salad dressing, which can reduce the calories much.
As for the curry that is very delicious… when using it, you must control the amount and never add too much shaking hands.
Error 3: Drink fruit and vegetable juice instead of eating vegetables
Vegetables taste bad and it is difficult to chew. Therefore, many young people prefer to drink fruit and vegetable juice now, feeling delicious and healthy at the same time.
But……
Drinking fruits and vegetables ≠ Eating fruits and vegetables
First of all, vegetables are added with fruits, and the calories are not low. Vegetables are monotonous in taste, and sweet fruits need to be added to improve the taste, which makes vegetables with very low calories become a cup of fruit and vegetable juice with double calories, and one or two cups are not full and easy to drink too much.
Secondly, beating juice will release sugar from fruits. The process of beating juice will destroy the cells of fruits and vegetables, making sugar easier to absorb and blood sugar rising very fast.
In addition, beating juice will cause relatively large nutritional losses. In the process of beating fruit and vegetable juice, many vitamins will be destroyed due to oxidation. If the dietary fiber and mineral [slag] rich in dietary fiber are filtered out again, it will really become a cup of sugar water with fruit and vegetable flavor.
Therefore, for fruit and vegetable juice, Dr. Clove’s advice is that it is better to rely on teeth if you want to be healthy if you drink it occasionally to relieve your appetite.