Lin Xinru's weight loss secret: Drink green juice and yogurt for breakfast Famous doctor: Long-term risk of insufficient dietary fiber and protein

The Japanese are worried about not eating enough vegetables, so they made green juice a hit! There are many advertisements claiming that drinking green juice can help eliminate constipation, lose weight, and beautify the skin. According to media reports recently, celebrity Ruby Lin drinks a glass of barley leaf juice with yogurt for breakfast to stay healthy and beautiful. Famous weight loss doctors say that drinking vegetable juice to lose weight does help protect the body's environment, but you still need to be careful about added sugars and insufficient dietary fiber and protein.

Ruby Lin reveals her slim body secret: eating green juice with yogurt and fruit for breakfast

43-year-old Ruby Lin has an enviable figure. She recently shared her secret to eating healthily without gaining weight on IG. In addition to maintaining exercise and avoiding eating out, she adds barley grass (green juice) powder directly into yogurt for breakfast, and then eats it with a small amount of fruit such as kiwi and tomatoes, so that she can eat healthily without burden. You should also drink 3 liters of water a day. You can drink red date water, black bean water or red bean water alternately.

Among the green juice sold in the market, the representative ones are cabbage, barley seedlings, mulberry leaves, and tomorrow leaves. Others include cabbage and komatsuna, which are used as raw materials for green juice. Green juice emphasizes that it is rich in nutrients such as dietary fiber, chlorophyll, calcium, iron, vitamins B1, B2, C, β-carotene, etc. Dietary fiber can improve constipation and assist in weight loss; chlorophyll can purify the blood and intestines, achieving effective environmental protection in the body.

Drinking green leaf juice can help you lose weight. Famous weight loss doctor: Dietary fiber plays a key role

Liu Bowen, executive director of the Taiwan Obesity Education and Prevention Association and a weight loss specialist, said that drinking vegetable juice can help lose weight. The main ingredient is dietary fiber. If yogurt is added, it can help to protect the body's environment for some people who suffer from constipation. However, the dietary fiber content of ordinary green juice packaged products may be only about 1 or 2 grams, which is definitely not enough for the normal diet that requires more than 20 grams of dietary fiber per day.

Among the green juice available on the market, the representative ones are cabbage, barley seedlings, mulberry leaves, and ashitaba leaves. Others include cabbage and komatsuna, which are used as raw materials for green juice.

Cabbage, mulberry leaves, tomorrow leaves, cabbage, komatsuna and other vegetables have one thing in common, that is, they are rich in dietary fiber, so they can improve the condition of people with constipation problems.

It should be noted that some green juices may add a small amount of sugar and protein in order to increase palatability and reduce the bitter taste of the leaves. From a nutritional point of view, such breakfast does not meet the standards for a healthy diet. Because the calories of a generally healthy breakfast account for about 1/4 of the total daily diet, about 400 to 500 calories, and it should contain about 100 grams of protein. However, if you only have barley grass juice and yogurt for breakfast, both the calories and protein are insufficient.

The ingredients of the so-called vegetable juice include, in addition to barley, cabbage, mulberry leaves, tomorrow leaves, cabbage, komatsuna, etc. Dr. Liu Boen said that these vegetables have one thing in common, which is that they are rich in dietary fiber, so they can improve the condition of people with constipation problems. Take the more common ashitaba as another example. It does contain some special nutrients, such as vitamin B12, chlorophyll, protein, calcium, special flavonoids, and organic germanium. Among these ingredients, organic germanium can easily combine with acidic substances in the blood and be excreted from the body, and can help remove cholesterol. Other minerals, such as amino acids and iron, also have a positive effect on increasing the body's resistance. Other ingredients such as mulberry leaves have nutritional functions mentioned in traditional Chinese medicine, which can relieve liver yang dizziness, clear the liver and improve eyesight, as well as promote diuresis and remove athlete's foot.

If you only eat green juice with yogurt for breakfast for a long time, be careful about the lack of calories and essential amino acids

Many of the human body's immune and hormonal systems require sufficient protein as raw material to maintain the normal functioning of organs and tissues. If you only eat green juice with yogurt and a little fruit for breakfast for a long time, you may need to pay attention to nutritional imbalance and malnutrition. In addition to calorie deficiency, there is also the risk of essential amino acid deficiency.

It is generally recommended to maintain a balance in the three major nutrients: protein, fat and starch for breakfast.

Healthy breakfast suggestions: Maintain a balance of the three major nutrients: protein, fat and starch

For people who are losing weight, how should they eat breakfast to be healthy? Dr. Liu Boen said that the general recommendation is to pay attention to maintaining a balance in the three major nutrients: protein, fat and starch. Breakfast occupies about 1/3 of the day's calories. For those who have constipation problems, you can increase the amount of dietary fiber. The normal amount is 20 grams, but most fruits and vegetables contain a lot of water, so the actual amount of vegetables must be more than 20 grams; and there must be enough protein, about 100 grams.

Daily water intake also plays a key role in promoting metabolism and assisting weight loss. It is recommended to drink a glass of water (about 350 to 500CC) right after getting up in the morning. The benefit is that it can replenish the water lost due to natural sweating during sleep. The water replenished on an empty stomach can be quickly absorbed by the small intestine and enter the blood in about 5 minutes. On the one hand, it can make the blood flow smoothly, and on the other hand, it also helps the body's environmental protection.

[Notes from a weight loss doctor]:

For a nutritionally balanced and healthy breakfast, in addition to the above reminders to pay attention to the protein and dietary fiber standards, it is recommended that 60% of the calorie intake come from whole grains, and that complex starches are better than simple sugars because complex starches break down more slowly, so the GI value will not rise too quickly and the calorie intake for the day can be stably maintained. Of course, you still need to supplement with fruits rich in minerals and vitamins, so that you can achieve a healthy and nutritious breakfast.