How to make vegetables that lose weight by scraping oil? Weight loss vegetables

Vegetables that lose weight by scraping oil can be made through five methods: cold mixing, steaming, boiling, stir frying, and raw eating, which can retain nutrients and reduce calorie intake. The vegetables suitable for weight loss mainly include broccoli, spinach, celery, cucumber, and tomato.

1. Cold Salad:

Cold Salad is the lowest calorie cooking method, suitable for vegetables with high moisture content. After slicing cucumber, adding a small amount of vinegar and minced garlic for cold mixing can promote fat breakdown; Tomato slices paired with onions soaked in olive oil are rich in lycopene and dietary fiber. Be careful to avoid seasoning with high calorie sesame or peanut butter. It is recommended to use lemon juice and low salt soy sauce instead.

2. Steaming:

Steaming can maximize the retention of vitamins and minerals in vegetables. Boil broccoli into small pieces and steam for 5 minutes. Paired with steamed fish and soy sauce, it can enhance the freshness; Cut celery stems into sections and steam for 3 minutes. The celery alkaloids contained in it help promote diuresis and reduce swelling. It is recommended to use a bamboo steamer during steaming to avoid metal vessels damaging the nutritional content.

3. Boiling:

When boiling vegetables, it is necessary to control the time to avoid nutrient loss. Blanch spinach in water for 30 seconds to remove oxalic acid, then mix cold. It is rich in iron and folate; Boil kale for 1 minute and remove. Its glucosinolates can promote liver detoxification. Cooking water can be retained as a low calorie soup base to increase satiety.

4. Quick Stir Fry:

Quick stir fry over high heat is suitable for stem vegetables, and the oil content should be controlled within 5 grams. Asparagus slant section combined with a small amount of olive oil stir fry for 2 minutes, the asparagine contained in it can accelerate metabolism; Bitter melon slices are stir fried over high heat, and bitter melon saponins have insulin-like effects. Suggest using a non stick pan to reduce oil consumption, and sprinkle black pepper to enhance flavor before serving.

5. Raw food:

Some vegetables can be directly eaten raw to obtain complete nutrition. Shredded lettuce is used as a salad base, with only 15 calories per 100 grams; Cherry radish slices containing glucosinolates can inhibit fat accumulation. Soak fruits and vegetables in a fruit and vegetable cleaner before eating to remove pesticide residues. For those with gastrointestinal sensitivity, it is recommended to try a small amount.

During weight loss, it is recommended to consume more than 500 grams of vegetables per day, with dark vegetables accounting for 2/3 of the total. Brassicaceae vegetables such as broccoli and purple cabbage contain indole compounds that can regulate estrogen levels; The potassium ions in celery and lettuce can neutralize sodium ions and alleviate edema. Paired with an appropriate amount of high-quality protein and whole grains to avoid long-term malnutrition caused by a single diet. When cooking, use an oil control pot to use a certain amount of oil, preferably choosing unsaturated fatty acid oils such as flaxseed oil and tea oil. Eating 200 grams of vegetables half an hour before meals can reduce the intake of staple foods, and lasting for three months can lead to a lean physique.