Eat with weight loss and enjoy it! ! Nutritionists recommend 6 major weight reduction HAPPY FOOD

As the COVID-19 epidemic continues, many experts still believe that the epidemic will have a great chance to start again in autumn and winter. In this regard, Chen Junzhong, the official of the Central Epidemic Index, said that in fact, the next wave of the new crown pneumonia epidemic has begun now. He reminded that the key to preventing COVID-19 is that prevention must be complete and not relaxed. We must strive to prevent the new life of epidemic prevention.

In addition, it is also very important to improve your physical defense. During the last wave of the epidemic, Zhang Shangchun, an expert at the Central Epidemic Indication Center, found from a case study that "obesity" may be one of the high risk factors for infection with the new coronary pneumonia (COVID-19) and severe illness. Although there is no accurate research paper to prove the correlation between the two, the course of obesity diagnosis has a rapid development and a high chance of severe illness.

According to the Food Navigator, National Health Service, NHS) statistics show that as of March 19, 56 of the 196 severe patients diagnosed with COVID-19 had physical quality index (BMI) of 25 to 39.9, 58 BMI index of 30 to 39.9, and 13 BMI index of 40 or more, accounting for 64% of all critically ill patients.

Pan Fuzi, a nutritionist at Beitou Health Management Hospital, explained that the World Health Organization uses BMI values ​​to define obesity, which is too serious if it exceeds 24. Compared with the UK confirmed diagnosis data, there were 127 cases with BMI indexes exceeding 24 in total, indicating that "obesity" is a risk factor for infection and severe illness.

And after more than half a year of epidemic prevention, the public has been unable to go out to play, causing many people to face obesity crisis. Pan Fuzi suggested that at this time of epidemic situation, we should prepare for the next wave of the epidemic! You might as well take more of the following 6 types of foods to help relieve anxiety, and reduce heat intake, avoid obesity problems, and avoid becoming the candidate for the epidemic.

Emoji

The cold edamame kernels that are most commonly used for serving wine and food are only 135 calories in a hot amount of 100g. It has rich plant-based protein and dietary fibers, and contains GABA neurotransmitter - tryptophan, which can help to generate stabilizing nerves. It can inhibit excessive excitement of the central nervous system and have a calming effect on the brain, thereby promoting mood relaxation and eliminating tension.

Recommended Intake: If you use edamame kernel as a snack, it is recommended that 50 grams be the 1-day portion to replace some protein sources.

Deep green vegetables

Deep green vegetables such as spinach, mustard greens, and leeks contain rich dietary fibers, which have the effects of reducing post-flour blood sugar and controlling insulin secretion; their heat is extremely low and suitable for controlling weight. For those who want to lose weight, it is the best choice for food. In addition, deep green vegetables are rich in vitamin B groups, which can calm nerves, help sleep, reduce pressure, and calm emotions.

Suggested intake: 3 to 5 servings per day, each serving should be about 1/2 to 2/3 bowls.

Banana

Banana is rich in dietary fiber, fructose, tryptophan, vitamin B6, debris, phosphorus, iron and other nutrients, which can promote peristalsis in the kidneys and make defecation smoothly; it can also help relax emotions and relieve nerves; stabilize blood pressure, reduce hypertension and prevent cardiovascular diseases, etc.

But it must be reminded that bananas are fruits with the "medium-high glycemic index". The higher the ripening index (large black spots appear on the epidermis), the glycemic index will also rise. Foods with high glycemic index contain a large amount of rapidly released carbohydrates, causing a rapid increase in blood sugar and stimulating insulin secretion by inflammas cells. Then blood sugar suddenly drops, making it easy to feel hungry.

Suggested intake: If you want to reduce the weight, it is recommended not to choose ripe bananas, and you should pay attention to the control of the amount of fruit. That is, it is recommended to eat 2 small bananas for the portion of the day, and eat them at a certain meal.

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Suggested intake: suitable and suitable for consumption. However, people with two types of people should eat less: those with cold spleen and stomach should eat carefully, those with indigestion should be less likely to eat strange fruits on an empty stomach. It is recommended to eat them after eating.

Dark Chocolate

It is recommended to choose 70-90% "sugar-free" dark chocolate, which is rich in polyphenol-based antioxidants, which can prevent cardiovascular diseases and activate brain cells. It also contains rich oxid, decoction, vitamins, C and cocoa sausage, which have good effects on stabilizing nerves. Among them, cocoa sausage can make people feel excited and anti-inhibiting.

Suggested intake: suitable intake.

Swallow malt

contains rich soluble dietary fiber-β-glucan, which is 12 to 15 times the dietary fiber of white rice, and can help tract peristalsis. The samide acid of samide can synthesize GABA to relax the brain. After eating the swallow malt, the swallow malt will absorb water and swell in the stomach, increasing the feeling of footing and prolonging the time for emptying. However, it is necessary to remind that the heat of the swallow malt is not low. The heat of the 100g ready-to-eat swallow malt tablets is 406 calories.

Suggested Intake: If you want to eat Yanmai to reduce weight, remember to choose the sugar-free portion and pay attention to the amount you take. You can use two bowls of Yanmai porridge to replace a bowl of white rice.