Excessive fat intake will not only lead to problems such as overweight, obesity and fatty liver, but also increase the incidence of cardiovascular diseases. Yu Kang, a professor of clinical nutrition at Peking Union Medical College Hospital, said that to prevent excessive accumulation of body fat, in addition to reducing fat intake, you can also eat some foods that can absorb fat or promote fat excretion, and let them help “move away” fat.
No. 1 “Porter”: Konjac
Konjac is low in calories, almost free of fat and protein, and the carbohydrates it contains are mainly glucose and mannan, which are combined in a ratio of 1:2 to form a dietary fiber – glucan polysaccharides. Glucomannan is easily soluble in water, and can increase to 30 to 100 times its original volume when it absorbs water and swells. Therefore, after eating konjac, there is a strong sense of fullness and can achieve the ideal weight loss effect. In addition, glucomannan can help inhibit fat absorption, absorb fat and excrete it from the body, thereby assisting in controlling blood lipids, stabilizing blood sugar and blood pressure. Konjac absorbs water and swells, which will cause delayed gastric emptying, so it is not suitable to eat too much, 25 grams per day is the best, and the maximum is no more than 50 grams. It should also be noted that fresh konjac is poisonous and cannot be eaten directly, while the konjac products we buy every day have been detoxified and can be used directly for cooking.
No. 2 “porter”: onion
Onion contains compounds such as alliin, thionine and prostaglandin A, which can regulate blood lipids, reduce blood viscosity and prevent thrombosis. Onions are often used with high-fat, high-calorie foods to relieve greasiness. Eat about 100 grams of onions a day.
No. 3 “porter”: hawthorn The sour substance in
hawthorn can promote the secretion of digestive juice. People who often have no appetite and those with weak gastrointestinal function can eat hawthorn appropriately, which can promote gastrointestinal peristalsis. Hawthorn contains pectin, which is a soluble dietary fiber, which can help the body reduce the absorption of cholesterol and fat. The triterpenoids and flavonoids contained in hawthorn can regulate blood lipids and maintain the normal elasticity of blood vessels, thus helping to control Lipids and blood pressure. Dried hawthorn can be soaked in water or stewed with meat. If it is fresh hawthorn, you can eat 50 grams each time, just once every two or three days.
”Porter” No. 4: Eggplant
Eggplant is rich in flavonoids, which have antioxidant and cardiovascular protection effects. Eggplant is loose and porous, and has strong oil absorption capacity. 100 grams of eggplant can absorb 40 ml of oil after being put in an oil pan for 15 minutes. You can put some eggplant when cooking fatty meat, but it should be noted that you must not eat too much eggplant that has absorbed oil, otherwise the absorbed oil will be released in the intestine and absorbed by the body. It is not a good practice to deep-fry eggplant first and then cook it. The better cooking methods are steaming, stewing, and frying. The time is shorter and the temperature is lower, which is not only conducive to the retention of nutrients, but also will not Eat too much fat.
No. 5 “Porter”: Coprinus comatus The Food and Agriculture Organization
of the United Nations and the World Health Organization once proposed that the best dietary structure for human beings is “one meat, one vegetarian and one mushroom”. As an excellent representative of mushrooms, Coprinus comatus is not only delicious, but also has the function of transporting fat. Coprinus comatus is rich in dietary fiber, which can delay the absorption of fat. It also contains mycosterol (a type of phytosterol), which can promote the conversion of cholesterol and reduce the body’s absorption of cholesterol. Coprinus comatus is best cooked by steaming, boiling, and stewing instead of frying at high temperature. You can eat different mushrooms alternately at ordinary times. It is recommended that you eat no less than 300 grams per week and eat 50 grams or more per day.
