Luffa is low in calories and rich in dietary fiber, which helps with weight loss and bowel movements! Nutritionist Chen Bojun teaches 2 recipes of loofah and pork

The loofah is juicy, refreshing and sweet. It is also known as the win melon and the vegetable melon. Because of its unique shape, it is also known as the "immortal's crook"! Luffa is rich in nutrients, including protein, fat, carbohydrates, dietary fiber, etc. Luffa has the benefits of cooling, diuresis, blood circulation and menstruation regulation. However, the benefits of luffa are not limited to these. Nutritionist Chen Baijun said that in addition to containing a variety of vitamins commonly found in fruits and vegetables, luffa also has the characteristics of low calories and low GI, making it suitable as a dietary reference for weight control.

Loofah is low in calories and rich in dietary fiber, which can increase satiety and help defecation

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.

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 help defecation.

Luffa has a low GI and does not cause a spike in blood sugar, so diabetics can also eat it easily

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 teaches 2 loofah dishes, delicious and refreshing without burden

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.

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

[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.

👉Recommended reading: Loofah is high in fiber and good for intestinal health. Don’t eat the wrong one! Follow the nutritionist to cook