What kind of Congee to eat for dinner? Healthy, nutritious, and weight loss

For dinner, choose cereals Congee, vegetable Congee, seafood Congee, mushroom Congee, beans Congee, etc., which are both healthy and nutritious and help to lose weight. These Congee are rich in dietary fiber and high-quality protein, with low calories and a strong sense of satiety. They are suitable for people who want to lose weight as a staple food for dinner.

1. Coarse grain Congee

Congee made from coarse grains such as brown rice, oats and millet has high dietary fiber content, which can slow down the gastric emptying speed. The B vitamins in miscellaneous grains can promote metabolism, and their low glycemic index characteristics help control postprandial blood glucose fluctuations. When making, it can be paired with a small amount of pumpkin or sweet potato to increase sweetness and avoid adding sugar.

2. Vegetable Congee

Spinach, celery, broccoli and other green leafy vegetables are cooked together with rice, which can not only supplement vitamins and minerals but also reduce overall calories. The dietary fiber in vegetables can promote intestinal peristalsis, and their high water content can increase satiety. It is recommended to blanch vegetables before cooking Congee to retain more nutrients.

3. Seafood Congee

Shrimp, fish and other seafood provide high-quality protein with low fat content, which can be supplemented with japonica rice boiled Congee during weight loss. Unsaturated fatty acids in seafood can help regulate blood lipids. It is recommended to choose steamed seafood soup to make porridge and avoid salted seafood.

4. Mushroom Congee

Mushroom, Pleurotus eryngii and other fungi are rich in fungal polysaccharides and trace elements. Boiling with rice can improve the taste and reduce salt addition. The low calorie properties of mushrooms are suitable for weight loss individuals, and their components such as ergotamine may help regulate fat metabolism.

5. Bean Congee

Congee made of red beans, mung beans and other beans provides vegetable protein and resistant starch. Slow digestion and absorption can extend the satiety time. The saponin components in legumes help reduce cholesterol, and it is recommended to soak and thoroughly cook them before cooking to improve absorption rate.

During weight loss, when drinking Congee at dinner, attention should be paid to controlling the total intake. It is recommended that 200-300ml per meal be appropriate. Congee should be cooked and eaten immediately to avoid repeated heating. It is better to match with low-fat dishes such as cold vegetables or steamed fish. Long term consumption of Congee alone may lead to unbalanced nutrition, and it is recommended to alternate with other weight loss diets. Complete eating 3 hours before bedtime to avoid water retention that may affect weight measurement the next day. The consistency of Congee should be adjusted for special groups such as those with weak gastrointestinal function, and the effect of Congee on blood glucose should be monitored for diabetes patients.