If you want to improve constipation and thin abdomen, it is recommended to take dietary fiber in your diet. Plantain is a newly developed food, which is rich in water-soluble and water-insoluble dietary fiber, which can help gastrointestinal peristalsis and improve constipation. It is often used in drinks and dishes. Come and find out!
Plantago asiatica is a herb, and the shell of its seed shell can be used as the source of dietary fiber. Plantago plantain shell has high fiber content and no obvious special taste, so it is very suitable to be added to dishes, and can be used in drinks, dishes and desserts to increase the amount of dietary fiber in daily diet.
Plantago seed is rich in water-soluble and water-insoluble dietary fiber, which has the following three main health benefits:
1. Improve constipation
Both dietary fibers can improve defecation, because plantain contains water-soluble dietary fiber, which can absorb water and expand, and can increase the water content of feces, while water-insoluble dietary fiber can help gastrointestinal peristalsis and increase the volume of feces, and the synergistic effect of the two dietary fibers can effectively improve constipation.
2. Keep your intestines healthy
Dietary fiber can't be decomposed by human digestive enzymes, so it can absorb metabolic waste in the intestine and excrete oil and harmful substances together. However, a small part of dietary fiber will be decomposed by bacteria in the intestine to produce short-chain fatty acids and acidic substances, which can provide nutrition and energy for beneficial bacteria in the intestine.
Plantago is a probiotic, which can provide nutrition for beneficial bacteria in the intestine, while acidic substances can keep the environment in the intestine in an acidic state, and acidic environment is also an environment where bad bacteria are not easy to survive. Therefore, the dietary fiber in plantain seeds can effectively maintain the good flora in the intestine and improve the health of the intestine.
3. Improve blood sugar and blood lipid
Water-soluble dietary fiber can delay the rise of blood sugar in diet, so the application of plantain seed in cooking can avoid the sudden surge of blood sugar after meals, which is beneficial to the stability of blood sugar of friends who need to pay attention to blood sugar. Dietary fiber can absorb the oil in the intestine, reduce the absorption of oil in the diet, and discharge bile salts that assist oil metabolism, which will increase the utilization of cholesterol in the body and generate bile salts, thus reducing the burden of blood lipids.
Sandao Yang Qianzi creative cuisine
Plantain has many advantages, but how to use it in cooking? The following are drinks, desserts and dishes designed by nutritionists with plantain seeds, which can add fiber to diet and make health more divided!
Recipe 1: plantain fruit cup
Nutrition label: calorie 203.9 kcal, protein 3.7 g, lipid 3.5 g, sugar 39.4 g, sodium 73 mg.
Materials:
1.3 teaspoons of plantain. Yogurt 100g 3. Half an apple 4. Half a Liu Ding five. Honey 5 ~ 10g.
Exercise:
1. The plantain seed is mixed with water until it absorbs water and swells.
2. Dice the apple and Liu Ding.
3. Spread some plantain seeds on the bottom of the container, put a little diced fruit on it, and then spread a layer of yogurt.
4. Then spread the plantain seeds on the yogurt, put the diced fruit on the yogurt, and finally put the remaining diced fruit in.
5. drizzle with honey.
Recipe 2: Water pear and plum drinks
Nutrition label: calorie 1 19.6 kcal, protein 0.5g, lipid 0.4g, sugar 28.5g and sodium 74mg
Materials:
1. Shuili 1. 2. Plum meat 18g. 3. 2 teaspoons of plantain seeds. 4. A little ice.
Exercise:
1. Wash and peel water pears, half dice and half dice, and soak plums in water.
2. Cut the water pear, plum meat and ice cubes and put them into a blender to stir evenly.
3. Add psyllium and diced water pears and mix well.
Recipe 3: High fiber cheesecake
Nutrition label:
322.2 calories, protein 12.4g, lipid 22.2g, sugar 18.2g, sodium 545mg
Materials:
1 .2 teaspoons of plantain seeds. 20g low-gluten flour 3. Eggs 1 block 4. Cheese 1 block 5. Olive oil 1 teaspoon 6. Black pepper 0.3g 7. 0.3g of salt.
Exercise:
1. Mix low-gluten flour, plantain seeds and a little water, and add salt to the eggs and beat well.
2. Fry the batter with olive oil and pour in the egg mixture.
3. After the egg liquid is solidified, add cheese slices, sprinkle with black pepper and roll them up.
Dr. Shi authorized to reprint the original source. I want thin belly to relieve constipation and prevent intestinal cancer! The King of Dietary Fiber —— Plantago Seed