Top 10 “fat-removing” foods that are must-haves during the festive season. Share this with friends in need!

As the saying goes, "Every festival makes you gain three pounds." During holidays, most people eat too much meat and fish, and eat too much greasy food. The Spring Festival has just passed, and the Lantern Festival is coming, and it is inevitable to "eat and drink". After the holidays, many people begin to care about what food to eat to "scrape off the fat" in the intestines and make the body more refreshed.

In fact, no food can have the effect of "scraping off fat". The so-called "scraping off fat" is different from what everyone imagines. It can only stimulate gastrointestinal motility and promote gastrointestinal emptying, thus giving people the feeling of "scraping off fat".

Since we want to promote gastrointestinal motility, dietary fiber is essential. This article recommends 10 foods that can "shave fat off". Let's plan them into our daily diet!

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1. Celery leaves

Celery leaves are "garbage" thrown away by many people. In fact, celery leaves are very nutritious and it is a pity to throw them away.

Celery leaves contain 2930 micrograms of carotene per 100 grams, 8.6 times more than stems. This can be converted into vitamin A in the body, which is beneficial to eye health. Celery leaves contain 22 mg of vitamin C per 100 grams, 2.75 times more than stems, while the dietary fiber content is 2.2 g per 100 grams, which is not only 1.8 times more than celery stems, but also 1.8 times more than bananas, which are believed to help relieve constipation. [1]

Therefore, if the celery leaves have not turned wilted and yellow, do not discard them. The effect of "scraping fat" and promoting bowel movements is still very good. Many people may not know how to eat celery leaves? Here are 4 references for you, just eat them!

① You can stir-fry it with celery stalks;

② Make vegetable pancakes/egg pancakes with celery flavor;

③ Make scrambled eggs with celery leaves and celery leaf soup;

④ After blanching, add soy sauce, vinegar or mashed garlic to make a cold dish;

⑤ Coat celery leaves with cornmeal or other flour and make steamed dish.

2. Coriander

Coriander is one of the earliest seasonings used in history. It is also very suitable for embellishing dishes and is a key step in adding the finishing touch.

People have mixed opinions about it. Some people love cilantro, while others run away from it. After identification, the main chemical components of cilantro are aldehydes and alcohols, which are also the main sources of cilantro flavor. [2]

However, different people describe its flavor differently, some think it is fragrant, while others think it smells like stink bugs. There are also studies showing that whether you like to eat coriander is determined by genes.

People who hate cilantro have a set of genes called OR6A2 in a cluster of olfactory receptor genes located on chromosome 11. This is a set of specific olfactory receptor genes. OR6A2 has a high binding specificity for several aldehyde components, which gives cilantro its characteristic smell. This smell is described as unpleasant, such as bugs, soap, spicy, and dirt. [3]

For people who don't have this gene, coriander smells like a vegetable with a special aroma, and it tastes super delicious.

No matter whether coriander smells good or not, it is still very nutritious! Coriander has a good content of vitamin C, carotene, and mineral potassium. And coriander is rich in dietary fiber, with an insoluble dietary fiber content of up to 12 grams per 100 grams, which is almost 13 times that of Chinese cabbage. It is definitely a good choice for "shaving fat".

It can be made into coriander cakes, coriander fried beef, coriander scrambled eggs, stir-fried coriander, cold coriander salad, etc., all of which are delicious.

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3. Shiitake mushrooms

Shiitake mushrooms are a must-have side dish for hot pot. They are not only delicious, but also rich in dietary fiber. Every 100g of fresh shiitake mushrooms contains 3.3g of dietary fiber, which is 1.3 times the amount of water-soaked black fungus.

At the same time, the calories of shiitake mushrooms are very low, and 100 grams of fresh shiitake mushrooms have only 26 kcal. If it is dried shiitake mushrooms, you can also take in some vitamin D, which helps promote calcium absorption.

4. Okra

Okra looks like sheep's horns, also known as okra. People often say that eating okra can promote defecation, prevent constipation, and help lose weight. Yes, it can.

The insoluble dietary fiber content of okra is 1.8 g/100 g, which is twice that of Chinese cabbage. According to data from the U.S. Department of Agriculture's nutrient database, the total dietary fiber content of okra is 3.2 g/100 g, which is nearly three times that of Chinese cabbage. [4]

In addition, the calcium content of okra is also good, up to 101 mg/100 g, which is excellent among vegetables and nearly twice that of cabbage.

It can be made into delicious dishes such as blanched okra, cold okra, garlic okra, okra stuffed with meat, and okra scrambled eggs.

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5. Oats

Oatmeal is a popular staple food in the weight loss circle. It is not only rich in dietary fiber, but also rich in beta-glucan.

According to the United States Department of Agriculture Nutrient Database, the total dietary fiber content of oats is 10.6 grams. [5] Eating just 50 grams of oats can meet 21% of your daily dietary fiber needs.

Oats are rich in β-glucan, a type of soluble dietary fiber that swells when it absorbs water. While enhancing the feeling of fullness, it can also slow down the emptying of food, reduce the hydrolysis of carbohydrates by digestive enzymes, and inhibit the diffusion and absorption of glucose in the small intestine, thereby slowing down the absorption of glucose into the blood, slowing down the rise in blood sugar after meals, and helping to maintain stable blood sugar.

Oat beta-glucan is helpful for weight loss and can reduce abdominal fat, especially in reducing weight, body mass index, body fat and waist-to-hip ratio.

6. Highland Barley

Many people are unfamiliar with highland barley. It is a kind of barley that comes in yellow, dark green and black colors. Many people mistakenly think that dark green highland barley is moldy brown rice when they see it for the first time.

The β-glucan content of highland barley is comparable to that of oats. Someone has measured the β-glucan content of 29 types of highland barley. The results showed that the β-glucan content of these 29 types of highland barley ranged from 2.89% to 6.11%, with an average content of 3.88%[6]. Rich β-glucan is more helpful in enhancing satiety, stabilizing postprandial blood sugar, and reducing weight.

In addition, highland barley is also rich in the mineral iron. According to the data in the "Chinese Food Composition Table 6th Edition", the iron content of highland barley is as high as 40.7 mg/100 g, which is nearly 14 times that of lean pork. However, in order to improve the absorption rate of iron in plants, it is best to eat it with vegetables rich in vitamin C, such as sweet peppers, colored peppers, Chinese cabbage, bitter melon, kale, coriander, etc.

7. Chickpeas

All kinds of beans are very nutritious, and chickpeas have a relatively high dietary fiber content among them, containing 11.6 grams of dietary fiber per 100 grams, which is 1.5 times that of red beans.

You can soak the dried chickpeas overnight and cook them with rice the next day. It not only gives you a strong sense of fullness, but also helps prevent constipation, control weight, and regulate blood lipids.

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8. Korla Pear

Among common fruits, the dietary fiber content of Korla pear is very prominent. Although it is small and exquisite, it contains 6.7 grams of insoluble dietary fiber per 100 grams, which is nearly 4 times that of apples. Insoluble dietary fiber can stimulate gastrointestinal mechanical movement and promote defecation.

9. Sydney

A medium-sized pear can provide nearly 6 grams of dietary fiber, which is mainly insoluble dietary fiber, which can stimulate the mechanical movement of the intestines and promote defecation.

Snow pear is also rich in sorbitol, which has strong hydrophilicity. It can enhance the osmotic pressure of the intestine, absorb the water around the intestine into the intestine, increase the water content of feces, stimulate gastrointestinal motility, and promote defecation.

But for people with poor gastrointestinal function, eating too many pears may cause diarrhea, so they must eat less.

10. Prunes

Everyone is familiar with prunes. In the eyes of many people, prunes are considered a "magic tool for weight loss and fat removal". Eating a few more of them can help you lose weight.

However, this cannot be attributed to the dietary fiber content of prunes. This is because the insoluble dietary fiber content of prunes is not high, only 0.7 grams per 100 grams, which is not as high as the apples we usually eat. However, prunes, like pears, contain sorbitol, which is present in many fruits. Sorbitol can easily cause diarrhea due to its osmotic and motility effects. Generally, eating about 5 grams at a time will cause abdominal discomfort, and more than 10 grams will cause diarrhea. [7]

The sorbitol content of fresh prunes is generally 2.6 grams per 100 grams. If you eat more than half a pound of fresh prunes, you may experience stomach discomfort or even diarrhea. However, this will also cause you to lose more water, so don't eat too much at one time.

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Summarize:

The Spring Festival is over! Life and diet are gradually returning to normal. Here are some foods that can help you lose weight!

References:

[1] Yang Yuexin. Chinese Food Composition Table 6th Edition Volume 1[M]. Peking University Medical Press, 2018

[2] Ma Mingjuan, Wang Dan, Xie Tian, ​​et al. Identification and analysis of key aroma components of fresh coriander[J]. Fine Chemicals, 2017, 34(8): 893-899. DOI: 10.13550/j.jxhg.2017.08.009.

[3]Eriksson N, Wu S, Do CB, et al. A genetic variant near olfactory genes receptor influences cilantro preference[J]. Flavour, 2012, 1(1): 22.

[4]https://fdc.nal.usda.gov/fdc-app.html#/food-details/170390/nutrients

[5]https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/nutrients

[6] Hou Dianzhi, Shen Qun. Analysis of nutritional and functional components of 29 varieties of highland barley in my country[J]. Journal of Chinese Institute of Food Science and Technology, 2020, 20(02): 289-298. DOI: 10.16429/j.1009-7848.2020.02.035.

[7]Hyams, JS (1983). Sorbitol intolerance: an unappreciated cause of functional gastrointestinal complaints. Gastroenterology, 84(1), 30-33.

Author | Xue Qingxin, registered dietitian

Review | Cheng Jingmin, Professor of Shanxi Medical University, National School Food Safety and Nutrition Health Expert

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