Luffa helps lose weight! Nutritionist teaches 2 recipes for losing weight

The juicy and refreshing loofah is suitable for summer. It not only tastes sweet, but also has the nickname "fairy's crook" due to its unique shape! However, the benefits of loofah are not limited to this. Nutritionists say that in addition to containing multiple vitamins commonly found in fruits and vegetables, loofah also has the characteristics of low calories and low GI, making it suitable as a dietary reference for weight control.

The juicy and refreshing loofah is suitable for summer. It not only tastes sweet, but also has the nickname "fairy's crook" due to its unique shape!

Luffa is low in calories and rich in dietary fiber! Increase satiety and promote bowel movements

Nutritionist Chen Bojun said that according to data from the Ministry of Health and Welfare's Taiwan Food Nutrition Database, every 100 grams of loofah has a water content of up to 95.2%, which is abundant in water but has only 17 calories. As long as it is cooked properly and without adding too much oil or processed foods, it can be eaten deliciously, refreshingly, and without burden.

In addition to being very low in calories, every 100 grams of loofah contains 0.6 grams of dietary fiber. Moderate supplementation can not only increase satiety and reduce food intake, but also promote gastrointestinal motility and aid defecation, and has many benefits to human health.

No blood sugar spike! Luffa has a low GI and can be easily eaten by diabetics

According to research, eating foods with higher GI values ​​will cause blood sugar to rise quickly, making you more likely to feel hungry and accumulate fat. Conversely, eating foods with lower GI values ​​will increase your sense of fullness more slowly because your blood sugar rises more slowly. Luffa is a low-GI food and is not likely to cause an instant spike in blood sugar after consumption. It is suitable for diabetic patients who need to control blood sugar on a daily basis and people who need to lose weight.

Nutritionist Chen Bojun emphasized that although loofah is rich in nutrients and suitable for people who want to lose weight, in order to eat it refreshingly and without burden, it is very important to use the correct cooking method. Pairing it with clams rich in complete protein is a good choice.

Nutritionists teach you how to eat delicious food! 2. Loofah dishes are refreshing and hassle-free taste

However, nutritionist Chen Bojun emphasized that although loofah is rich in nutrients and suitable for people who want to lose weight, in order to eat it refreshingly and without burden, it is very important to use the correct cooking method. Generally speaking, it is recommended that you choose to cook loofah by stir-frying, steaming, etc., which can not only retain the sweet taste of loofah, but also fully obtain its nutrients. In addition, we have designed two dishes, "Stir-fried Loofah with Sichuan Peppercorns" and "Loofah Soup with Clams", which have easy ingredients to prepare and simple cooking steps for your reference.

★Sponge Gourd Garlic Chicken

Material:

1 loofah, 1 whole chicken, garlic, and a little salt.

practice:

This dish is very simple. Just wash and cut the loofah into pieces, add the whole chicken and garlic, and put them in the rice cooker to cook. Wait until the chicken is cooked through before serving.

benefit:

Garlic has the effect of enhancing immunity, and paired with the refreshing and sweet loofah, it is very suitable to enjoy in this hot summer.

★ Clam and loofah soup

Material:

20 clams, 1 loofah, shredded ginger and a little salt.

practice:

This dish can be cooked in the oven. It is very simple and quick. Just wash the clams and spit out the sand, wash the loofah, peel it and cut it into pieces, put them all in an aluminum foil box, add shredded ginger and salt, and cook in the oven for about 20 to 30 minutes until cooked through.

[Nutritionist's Tips]:

Nutritionist Chen Bojun reminds that in order to successfully lose weight, in addition to controlling calorie intake, maintaining a balanced diet and developing regular exercise habits and lifestyle are the only ways to achieve your goal.