Milk: Milk is rich in whey acid and calcium, which can not only inhibit the deposition of cholesterol on the arterial wall, but also inhibit the activity of cholesterol synthase in human body and reduce the production of cholesterol.
Grape: Grape and grape juice, like wine, contain resveratrol, which is a natural substance that can lower cholesterol. Animal experiments also prove that it can lower cholesterol and inhibit platelet aggregation, so grapes are one of the best foods for patients with hyperlipidemia.
Corn: Corn is rich in calcium, phosphorus, selenium, lecithin, vitamin E, etc., all of which have the effect of lowering serum cholesterol. Indians have almost no hypertension and coronary heart disease, mainly because their staple food is corn.
Apple: Apple is rich in pectin, cellulose and vitamin C, which has a very good lipid-lowering effect. If you eat two apples a day for a month, most people's low-density lipoprotein cholesterol (harmful to the cardiovascular system) will decrease, while the high-density lipoprotein cholesterol level beneficial to the cardiovascular system will increase. Experiments have proved that about 80% patients with hyperlipidemia will have lower cholesterol levels.
Garlic: Garlic is a mixture of sulfur-containing compounds, which can lower blood cholesterol and prevent thrombosis, and help increase high-density lipoprotein.
Leek: Besides calcium, phosphorus, iron, sugar, protein, vitamins A and C, leek also contains carotene and a lot of fiber, which can enhance gastrointestinal peristalsis, have a good laxative effect, and can eliminate excessive nutrients in the intestine, including excess fat.
Onion: Onion contains prostaglandin A, which can relax blood vessels and lower blood pressure. It also contains dilute propyl trisulfide compounds and a small amount of sulfur-containing amino acids, which can not only reduce blood lipid, but also prevent arteriosclerosis. People aged 40 should eat more.
Lentinus edodes: It can obviously reduce the levels of serum cholesterol, triglyceride and low density lipoprotein. Regular consumption can make the high-density lipoprotein in the body increase relatively.
Wax gourd: Eating wax gourd regularly can remove excess fat and water in the body and play a role in losing weight.
Carrot: rich in pectin calcium, it is excreted from feces after running in with bile acid. If the human body wants to produce bile acids, it will inevitably use cholesterol in the blood, thus promoting the reduction of cholesterol levels in the blood.
Kelp: Kelp is rich in taurine. Dietary fibrous alginic acid can reduce blood lipid and cholesterol in bile.
Oats: Oats are rich in linoleic acid and saponin, which can prevent and treat atherosclerosis.
Weight loss code:
1. Eat less and eat more. The key to controlling appetite is to eat regularly and on time. Every meal should be full and moderate. Experts advocate adding two light meals on the basis of three meals a day, with moderate appetite. Dr. Youkeguan further pointed out that drinking a cup of fragrant tea, fruit juice or other low-calorie drinks between meals is a good choice for dinner.
2. When eating with restraint, put down the knife and fork whenever the food is delivered to the mouth, so that the stomach has enough time to confirm whether it is full. Remove the leftovers from your eyes as soon as you finish eating. On some special occasions, there may be food you like, so you should enjoy it in moderation instead of avoiding it completely. Chew a few mouthfuls slowly, and you will get the same satisfaction as wolfing down a meal. But eating a little low-calorie food before meals will help suppress appetite. In addition, if you can't resist the temptation of dessert after dinner, it doesn't matter to share it with everyone.
3. fruits and vegetables are the best. Foods rich in fiber tend to make people feel full. As a side dish before dinner, a salad or vegetable soup is the most suitable; It is also appropriate to eat a piece of fruit after a meal. However, the calories of this diet should be below 200 kilocalories.
Good drinking water is also good for dieting. Drinking at least one glass of water before meals and one glass during meals is very effective in suppressing appetite.
5. Change your diet, and gradually get used to using healthy food instead of high-fat and sugary diet to weaken your appetite. In the first 1-2 weeks, you may feel embarrassed because of the change of diet, but as time goes on, this feeling will eventually disappear.
6. After the table and the inside are adjusted, we must firmly believe that the eating habits have changed; Your figure will become slimmer. Always remind yourself that if you stand up straight, you will lose two kilograms immediately. Wearing a pair of tights not only looks slimmer, but also tight clothes help prevent overeating.
7. Eating less energy at dinner is mainly consumed in daytime activities, and heat will be converted into fat during sleep and stored. Therefore, it is better to eat less at dinner.
Pay attention to the details of life:
1. Read yourself a mantra of "Don't eat anything after 9 o'clock", which means you can't put off dinner until 9 o'clock, and you can't fill your stomach with unhealthy food after 9 o'clock. Arrange your last meal and snacks so that your body can digest food before going to bed.
2. Before going out to eat, drink a cup of protein smoothie (a milk juice drink, which can be made into "protein smoothie" by adding protein powder). Maybe the protein-flavored smoothies are not delicious, but they can make you full for a while and you won't order many dishes.
When you go out, park your car farther and increase the amount of walking. If you are used to carrying a backpack when you go out, so much the better, and you will do more exercise.
4. Give yourself a day off. Usually Friday is the best, because a week has passed and everyone needs a rest. You can eat what you can't eat at ordinary times, but of course you can't be too addicted. It is best not to strictly control yourself from eating high-calorie food, or you will eat too much if you can't control it one day. Eat a little once in a while as a reward for yourself.
5. Exercise on weekends. Most people can find a lot of reasons not to exercise on weekends, but if you are willing to spend a little time exercising on weekends, you will achieve your weight loss goal faster. I think weekend exercise will be more relaxing. You might as well relax on Saturday and exercise on Sunday, just as what you eat on Saturday will consume too much.
Too lazy to turn on the stove to cook, just use the microwave oven. Make your own nutritious diet breakfast: eggs, vegetables, low-fat cheese, 10 minutes.
7. Imagine your stomach as a fire. If you keep adding fuel to it, it will keep burning and the fire will be fierce. Similarly, after exercise, the fire will burn more vigorously, and anything you throw in will burn faster. So, stop exercising half an hour before eating.
8. Exercise before the weekend. So when eating, drinking and having fun at night, you will think twice before eating!
9. Don't put the salad dressing on the salad, but put it aside, dip the salad dressing with a fork and fork the salad with a fork. So you can taste the delicious sauce without putting too much.
10. Always climb the stairs.
1 1. Don't season with high-calorie sauce, read health magazines often and learn diet dishes.
12. Tell the world about your weight loss goal and let the whole world inspire you to lose weight.
Find a weight loss partner. If you often encourage your partner to work hard to achieve your goals, your partner will also encourage you to work hard together.
14. Design a spreadsheet of weight loss progress, then print it out and stick it on the wall at home. Remind yourself at any time.
15. Put a picture of your best figure on the bedroom mirror so that you can see it at first sight when you get up in the morning. Or buy a beautiful dress that you have to lose weight to wear. Try it every day to see how much progress you have made.
16. Put a healthy and nutritious snack in the briefcase, the size of a person. You can eat this snack first when you work overtime, so you won't be too hungry, but you can't be too full, because you have to eat well later.
17. Drink a glass of water before meals, every meal.
18. Put a box of graham crackers or instant cereal on your desk as a snack. Don't eat candy when you have something to do like your colleagues.
19. If you don't buy junk food to go home, you won't want to eat it so much. Read the nutrition label carefully before buying every kind of food. If you like fast food very much, you can browse the website of the restaurant to see if you can find the fat and calorie content of the food.
20. Take a skipping rope. Especially when working for a long time, squeeze out 5 to 10 minutes to jump rope. This will help you exercise and lose weight during working hours.