How to eat for weight loss in cold winter? Taro and sweet potato competition, low calorie filling without hunger

The most painful thing in the cold winter is having to resist the low temperature while controlling weight. Every time I pass by a steaming hot roasted sweet potato stall, I can't help but swallow my saliva. In fact, losing weight in winter can completely prevent hunger. Taro and sweet potatoes, the "carbon water twin stars", are the secret weapons to satisfy cravings and keep you full.

1. Positive PK between calories and nutrients

1. Energy value comparison

Taro has about 56 calories per 100 grams, while sweet potatoes have 86 calories. Although sweet potatoes are slightly higher, both are much lower than the 116 calories of rice. Taro has a high water content of 78%, making it easier to feel full when eating the same weight.

2. Differences in carbohydrate composition

Sweet potatoes contain about 30% resistant starch in their starch, which has a slower digestion and absorption rate. Taro mucin protein can delay sugar absorption, and the glycemic index of both is more than 30% lower than that of refined rice flour.

3. Trace Element Highlights

The orange yellow flesh of sweet potatoes comes from beta carotene, which can meet 200% of the daily requirement for every 100 grams. Taro contains 1.5 times more potassium than bananas and is particularly friendly in relieving winter edema.

2. Winter exclusive weight loss advantages

1. Comes with a cold resistant buff

The composite carbon water in sweet potatoes can slowly release heat in the body, just like keeping a baby warm. The protective film formed by taro mucin protein can reduce the stimulation of cold on the gastrointestinal tract.

2. Long duration of satisfaction

Both have a dietary fiber content of around 3g/100g, and their volume can increase by 5 times after water absorption and expansion. Experiments have shown that the duration of satiety after consumption is 2 hours longer than that of white bread.

3. Rescuing Winter Constipation

Rich soluble fiber softens feces like a sponge, among which the dietary fiber of sweet potatoes can promote the proliferation of intestinal bifidobacteria and improve the common slow intestinal peristalsis in winter.

III. The Golden Rule of Smart Eating

1. The Best Recommended as a staple food for breakfast or lunch during the optimal consumption period [SEP], and it is recommended to control intake at night when metabolism slows down. Eating half a fist sized meal one hour before exercise can provide sustained training energy.

2. Creative Cooking Plan

Steaming with skin can maximize the retention of nutrients. After cutting into small pieces, air fryer at 180 degrees Celsius for 15 minutes, the crispy texture on the outside and the sticky texture on the inside are comparable to snacks. Heating after refrigeration can increase the content of resistant starch.

3. Taboo Guidelines

Avoid consuming high-fat foods as they can increase calorie density. It is recommended to pair them with green leafy vegetables and high-quality protein. Individuals with gastrointestinal sensitivity should control their single intake, as excessive intake may cause bloating.

This winter, why not add taro and sweet potatoes to your shopping list, use a steamer instead of an oven, and sprinkle some cinnamon powder instead of sugar. When the warm aroma permeates the kitchen, you will find that even during the weight loss period, you can eat with warmth and satisfaction.