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What are the best foods to eat to lose weight? 8 types of porridge to relieve constipation, reduce fat and lose weight!

2023-11-15 source:internet [ typeface:big medium small ]

The nutritional components of Chinese wolfberry

  • heat quantity(kilocalorie)
  • 44
  • fat(gram)
  • 1.1
  • protein(gram)
  • 5.6
  • carbohydrate(gram)
  • 2.9
  • dietary fiber(gram)
  • 1.6
  • thiamine(mg)
  • 0.08
  • calcium(mg)
  • 36
  • riboflavin(mg)
  • 0.32
  • magnesium(mg)
  • 74
  • niacin(mg)
  • 1.3
  • iron(mg)
  • 2.4
  • vitamin C(mg)
  • 58
  • manganese(mg)
  • 0.37
  • vitamin E(mg)
  • 2.99
  • zinc(mg)
  • 0.21
  • vitamin A(mcg)
  • 592
  • copper(mg)
  • 0.21
  • Carotene(mcg)
  • 1
  • potassium(mg)
  • 170
  • phosphorus(mg)
  • 32
  • retinol equivalent(mcg)
  • 87.8
  • sodium(mg)
  • 29.8
  • selenium(mcg)
  • 0.35

If you want to lose weight, you must have breakfast. Porridge is an excellent choice for breakfast. The following editor recommends 8 slimming porridges to help you lose weight quickly!

1. Healthy cabbage porridge

Ingredients: Chinese cabbage, cooked rice. (The ratio of cabbage to rice is 4:1. If it is a home-cooked breakfast, the ratio of cabbage to rice can be 2:1.


1. Cut the cabbage into short shreds and prepare minced onion, ginger and garlic;

2. Pour an appropriate amount of oil into a hot pot, sauté the onion, ginger and garlic, then add shredded cabbage and stir-fry. After the soup is made, add water and rice, change to medium heat and simmer until the rice porridge becomes sticky;

3. Add a small amount of salt before serving.

Tips for losing weight:

Cabbage porridge helps gastrointestinal motility and can effectively help you eliminate toxins from the body. Therefore, you can drink cabbage porridge for two to three days in a row, but not more than three days, otherwise it will affect the body's metabolism.

2. Wolfberry and kelp porridge

Ingredients: 120g dried kelp, 100g yam, 15g fried cassia, 30g hawthorn, 10g white chrysanthemum, 75g white rice, 15g wolfberry, appropriate amount of sugar.


1. Put fried cassia seeds, hawthorn, white chrysanthemum and other medicinal materials into the pot at the same time, then add an appropriate amount of water, boil twice and then filter out the medicinal juice and set aside;

2. Peel, wash, and cut the yam into small dices and set aside; wash and cut the kelp into shreds and set aside;

3. Put the washed white rice into the pot, then add medicinal liquid, kelp, yam, wolfberry, and appropriate amount of water. Then bring to a boil over high heat, then reduce to low heat and simmer. Add sugar after it is cooked.

Tips for losing weight:

Qi kelp porridge can clear away heat, lower fat, improve eyesight, lower blood pressure, lose weight and relieve constipation.

3. Mushroom and Shredded Pork Porridge

Ingredients: 5 mushrooms, 100 grams of shredded chicken, 40 grams of corn kernels, 60 grams of carrots, 30 grams of fresh lotus seeds, 8 red dates, 75 grams of white rice, 15 grams each of gorgon seeds and yam, appropriate amount of salt, 3 slices of ginger, green onions 2 sticks, as much pepper as needed.


1. First wash the corn kernels, wash the carrots and cut into cubes, wash the chicken and cut into shreds and set aside;

2. Cut the ginger, mushrooms and green onions and set aside;

3. Wash the red dates, lotus seeds, gorgon seeds, yam, and white rice and set aside;

4. Add 1 tablespoon of oil to the pot, heat it over low heat, then add chopped green onion, ginger, and shiitake mushrooms and stir-fry until fragrant. Then add all the ingredients except the shredded chicken. Add the shredded chicken and continue to stir-fry until cooked through. , wait until the chicken is cooked, pour in the white rice porridge, and sprinkle with pepper to taste.

Tips for losing weight:

Mushroom and shredded pork porridge can lower fat and blood pressure, nourish the kidneys and spleen.

4. Colorful rice barley porridge

Ingredients: appropriate amount of rice, appropriate amount of purple rice, appropriate amount of black rice, appropriate amount of fragrant rice, appropriate amount of glutinous rice, 10 grams of barley


1. Assemble the raw materials and soak the barley for about 4 hours;

2. Wash rice, glutinous rice, purple rice, black rice, and fragrant rice and soak overnight;

3. Add an appropriate amount of warm or boiling water to the casserole, add the soaked colorful rice and barley, and simmer over low heat until thickened. Tips for losing weight:

Job's tears can promote the metabolism of blood and water in the body, have diuretic and anti-edema effects, and is also known as a very effective weight loss food.

In addition, barley can smooth the skin, reduce wrinkles, and eliminate spots. Long-term drinking can also treat brown spots, freckles, and pimples, make the spots disappear and moisturize the skin. Eating more of it has the dual effect of beautifying and beautifying the body!

5. Multigrain porridge

Ingredients: Appropriate amount of grains, rice, and appropriate amount of water


1. Wash the grains, soak them overnight, and pour the soaked water into the rice cooker the next morning. If the water is not enough, you can add some more. Generally, the amount of water is twice the amount of soaked cereals, which is more appropriate;

2. After pressing the porridge button, you can wait to eat. If it is a pot that will overflow, everyone should keep an eye on it!

Tips for losing weight:

Grains contain a lot of dietary fiber. It can lower blood sugar, lower fat, lose weight, relieve constipation, detoxify, prevent cancer and enhance disease resistance.

Whole grains contain a large amount of cellulose, which will mechanically stimulate the large intestine and promote intestinal peristalsis. It will also combine with heavy metals in the body and harmful metabolites in food to expel them from the body, which is especially effective for detoxification and weight loss.

6. Lily and honeydew porridge

Ingredients: 100 grams of rice, 4 lilies, 1 small piece of cantaloupe, appropriate amount of rock sugar


1. Break the lilies apart and wash them. You don’t need to tear off the white film. It’s not that bitter. It makes cleaning a lot easier. After washing, put it in a pot, add water, boil it and pour in the rice to make porridge; 2 , chop the cantaloupe into pieces and puree it. After the porridge is cooked in the pot, pour in the honeydew melon puree, then add some chopped honeydew melon grains, add rock sugar, and cook for another 5 minutes.

Tips for losing weight:

Lily is a very effective detoxification and weight loss food, which can help you speed up gastrointestinal motility, thereby eliminating constipation. In addition, honeydew melon is also one of the very low-calorie fruits for weight loss!

7. Barley and yam porridge

Ingredients: appropriate amount of wheat kernels, appropriate amount of yam, a little wolfberry, a little jujube (dried)


1. Wash the barley rice, put enough water into the pot, bring to a boil over high heat, simmer over medium-low heat for 40 to 50 minutes, add the peeled and diced yam, and simmer for another 20 minutes;

2. Add washed red dates and wolfberry, simmer for another 20 minutes and then turn off the heat.

Tips for losing weight:

Yam is a highly nutritious, low-calorie food. The mannan it contains is a hemicellulose that can be dissolved in water. It can expand 80 to 100 times after absorbing water, which can easily produce a feeling of fullness and thus control the desire to eat. , is a natural slimming delicacy.

8. Soy milk and sweet potato porridge

Ingredients: a little rice, 1 sweet potato, appropriate amount of soybeans


1. Wash the beans and soak them overnight. Wash the sweet potatoes, peel them and cut them into pieces;

2. Beat the beans soaked overnight into a paste and boil;

3. Add sweet potato cubes and a little rice. Simmer over low heat until thickened. Tips for losing weight:

Studies have found that sweet potatoes contain only 0.2 grams of fat per 100 grams, which is 1/4 of rice. Therefore, sweet potatoes are among the best low-calorie and low-fat foods.

In addition, sweet potatoes also contain balanced nutrients. It helps you fill up your stomach and get rid of the little meat easily!