Start the "original" driving force for weight loss! High-fiber Maru fruit moisturizes the intestines and helps lose weight

Taking advantage of the good weather during the holidays, many families go out to Chiayi or Nantou. When they see drinks that look like mountain tapioca pearls on the small stalls, they rush to buy a cup to quench their thirst. But if you look closely, you may find that it is different from the mountain tapioca pearls you usually see. The black dots covered by the small white round grains are even smaller. It is actually "Malu Fruit", a common aboriginal ingredient that can not only prevent constipation and assist in weight loss, but also help maintain the health of blood vessels and intestines!

Prevent constipation, control blood sugar, and help lose weight! A magical seed "Malu fruit"

Nutritionist Huang Xiaotong said that the Maru fruit, which looks like mini pearls when soaked in water, is a wild mountain fruit. Its scientific name is "Basil seeds" and it belongs to the genus Basil of the Lamiaceae family. It is commonly known as basil seeds, small perilla or pearl fruit. The polysaccharide insoluble dietary fiber on the surface of the Maru fruit has the property of swelling after absorbing water. It can expand up to 30 times when soaked in water and fill the stomach, helping to delay gastric emptying, increase satiety, and reduce excess calorie intake. It is an excellent auxiliary ingredient for weight loss and weight control.

The dietary fiber rich in malu fruit can also increase stool volume, promote intestinal peristalsis, and thus prevent constipation. In addition, Maru fruit helps control blood sugar. It forms a fibrous protective layer around sugars, which is not affected by enzymes. It can hinder the absorption of sugars and slow down the rise in blood sugar. Maru fruit is also known as the "scavenger of blood vessels and intestines". It can promote the excretion of bad cholesterol, help lower cholesterol, and maintain the health of blood vessels and intestines.

"Malu fruit" is a wild mountain fruit, known for its high fiber content, and has the functions of preventing constipation and assisting weight loss. (Photography by Luo Huiwen)

Maluoguo≠Shanfenyuan is mild in nature and more suitable for the general public

Many people mistakenly think that Mala fruit is mountain tapioca pearl when they see it for the first time. Although both are known for being high in fiber and have the functions of preventing constipation, assisting weight loss, lowering cholesterol and controlling blood sugar, their pharmacological effects are very different!

Nutritionist Huang Xiaotong said that mountain tapioca pearls belong to the Lamiaceae family like the marula fruit, but they are from a different genus and have a flatter appearance. Compared with the warm-natured Maru fruit suitable for general consumption, the Yam Pak of the Yam genus is relatively cold in nature and is suitable for consumption in summer. People with weak stomachs should try to avoid it. In addition, mountain tapioca pearls need to be boiled in water before they can be eaten, while malu fruit only needs to be soaked in warm water before it can be eaten, making it more convenient to eat.

A balanced diet with three meals a day combined with regular exercise habits and a normal work and rest schedule is the invincible way to defeat obesity.

Tips for losing weight: Drink some Maru fruit 30 minutes before meals to increase satiety

For people who often suffer from constipation or want to achieve their weight loss goals faster, nutritionist Huang Xiaotong recommends soaking 5 to 8 grams of Maru fruit in warm or cold water 30 minutes before meals and drinking it after soaking to increase satiety, reduce calorie intake, and thus help control weight. If you feel hungry between meals, you can prepare low-calorie, high-fiber snacks according to your personal taste by mixing sugar-free yogurt, yogurt, low-fat milk, freshly squeezed juice, soy milk, etc., which are nutritious and burden-free.

But special attention should be paid to the fact that high-fiber foods should be consumed in moderation and sufficient water should be consumed to achieve the effect of moisturizing the intestines and promoting bowel movements. If excessive high-fiber foods are consumed every day but too little water is consumed, it can easily lead to indigestion and intestinal obstruction. In addition, patients with gastric inflammation, gastric ulcers, intestinal diseases, and those who have undergone gastrointestinal surgery in the last three months should avoid eating Maru fruit to avoid increasing the burden on the digestive tract.

Healthy weight loss is not NG! Three balanced meals + regular exercise is the best way

Although high-fiber marula fruit can help reduce hunger, it cannot provide complete nutrients. Long-term consumption as a weight loss meal replacement can easily lead to nutritional imbalance in the body!

Nutritionist Huang Xiaotong recommends that people who want to lose weight should still follow the principle of a balanced diet with three meals a day. They should try to choose low-GI carbohydrates, high-biological-value proteins, unsaturated fatty acids, fresh fruits and vegetables as food sources, and exercise 3 to 4 times a week for at least 30 minutes each time. On the premise of not falling below the basal metabolic rate, reducing daily intake by 500 calories and reducing weight by 0.5 kg to 1 kg per week is a healthier and safer way to lose weight.