Dietary fiber + vitamin C are great for weight loss and detoxification! Nutritionists recommend two light meals to keep you away from obesity

The weather is hot in summer and eating the wrong diet may lead to obesity. Nutritionist Lin Ruiyuan said that in order to eat healthily without gaining weight, you might as well have some refreshing light meals of fruits and vegetables! Fresh fruits and vegetables are rich in dietary fiber and vitamin C, which can not only stimulate intestinal peristalsis and cleanse the intestines and detoxify, but also inhibit the absorption of fat, reduce cholesterol and the body's inflammatory response. They are an indispensable weight loss friend for handsome men and beautiful women!

Dietary fiber helps lose weight and detoxify, water-soluble and water-insoluble fiber each play their own role

Nutritionist Lin Ruiyuan said that there are two types of dietary fiber known as "green scavengers", namely "water-soluble dietary fiber" and "water-insoluble fiber". Water-soluble fiber can absorb water and expand to 10 to 15 times its original volume and weight, prolonging the time that food stays in the stomach, making people feel full and less likely to feel hungry. In addition to inhibiting the absorption of fat in the diet, its viscose properties can also combine with bile acid and bile salts to lower blood cholesterol and prevent cardiovascular disease.

In addition, water-soluble dietary fiber can also delay the absorption of carbohydrates, improve blood sugar after meals, regulate insulin secretion, and slow down fat synthesis. It is particularly suitable for reducing food intake during weight loss management, thereby helping to lose weight.

Although insoluble fiber is insoluble in water, it can absorb water and swell, thus retaining water. It can increase the volume of intestinal contents and feces, make defecation smoother, reduce the contact time between harmful substances in the feces and the intestines, and reduce the risk of colon cancer. At the same time, it can promote gastrointestinal motility, accelerate the excretion of feces and toxins, and play a role in weight loss and detoxification.

Fresh fruits and vegetables are rich in dietary fiber and vitamin C, which can not only stimulate intestinal peristalsis and cleanse the intestines and detoxify, but also inhibit the absorption of fat, reduce cholesterol and the body's inflammatory response.

Nutritionist Lin Ruiyuan said that dietary fiber does have many benefits for weight loss and detoxification, but the more the better is not necessarily true. When you plan to increase your dietary fiber intake, you must first pay attention to the principle of increasing it gradually. The recommended daily dietary fiber intake for each person is 25 to 35 grams. Excessive intake may cause symptoms such as abdominal distension, diarrhea, abdominal pain, and affect the absorption of minerals and vitamins such as calcium, iron, zinc, copper, and folic acid; at the same time, water intake must also be increased to avoid the side effect of intestinal obstruction.

A good helper for detoxification and weight loss! Vitamin C is absolutely indispensable

In addition to dietary fiber, vitamin C is also a good helper to promote detoxification in the body. Nutritionist Lin Ruiyuan pointed out that vitamin C can help improve immunity, enhance the body's metabolism, and facilitate the excretion of toxins from the body. It is the best detoxifier for the human body and a good helper in inhibiting inflammatory factors such as obesity.

However, vitamin C is easily destroyed by temperature and light, and since it is a water-soluble vitamin, it is easily lost in water. Therefore, it is recommended to eat fruit immediately after peeling to avoid the loss of vitamin C. If you want to get vitamin C through fruit juice, in addition to not filtering it and not adding sugar, you must also pay attention to the amount of fruit in order to avoid accidentally drinking too many calories.

Vitamin C can help improve immunity, enhance the body's metabolism, and facilitate the excretion of toxins from the body. It is a good helper in inhibiting inflammatory factors such as obesity.

【Recommended light meal 1／Yogurt kiwi jelly】

• Ingredients: 2 kiwi fruits, 200g yogurt, and appropriate amount of honey.

• practice:

1. Wash the kiwi fruit, peel it, cut it into small cubes, and put it in a container for later use.

2. Add yogurt to diced kiwi, stir thoroughly, then put it in the freezer and eat after it solidifies.

3. Before eating, you can add honey according to your personal preference.

【Recommended light meal 2／Apple salad roll】

• Ingredients: 150g alfalfa sprouts, 1 apple, 1/2 large tomato, 3 leaves of lettuce, 4 whole wheat crusts, and some mayonnaise.

• practice:

1. Peel and core the apples and cut into sticks. Grind 1/4 of the apples into a paste and mix with mayonnaise.

2. Slice the large tomatoes and cut the lettuce into sections for later use.

3. Spread the apple salad dressing prepared in step 1 on the crust, then place alfalfa sprouts, apple strips, lettuce and tomato slices on top. Roll into a spring roll shape and cut in half when eating.