Sweet potato replaces the rice Subtract 4 kilograms of _ crowd and reduce weight in one month

Sweet potato replaces the rice Subtract 4 kilograms of _ crowd and reduce weight in one month
Someone substitute rice with sweet potato, one leave, come month, tight 4 kilograms. Offer the method that several dishes of sweet potatoes reduce weight now, hope everybody can continue enjoying in the delicious food thinly!
Sweet potato is low in heat content, have much full belly senses, no matter use and decide food or non-staple food, all a kind of good weight-reducing food.
1,Porridge of sweet potato
Material: 250 grams of fresh sweet potatoes, 100 grams of rice.
Cooking step:
Sweet potato (best with red Beijing opera heart person) Clean, gross weight cut light piece, add water and rice and stew together gruel.
Eat the law: You had better it eats to be good morning and evening during reducing weight, one month such as cycle.
2,Red Shao's mashed
Material: Red Shao (sweet potato) 500 grams, 25 grams of lard.
Cooking step:
1,Select heart red Shao to clean, peel, the upper cage is steamed or boiled, take out and press into the mud.
2,Play oil, cook hot putting the intersection of Shao and mud in the pan, look through, fry do to steam, refuel, continue, fry, take the form of roe at the form to the intersection of Shao and mud and then, fry fast evenly.
Characteristic: Yellow and red and glossy, fragrant and sweet and delicious.
Eat the law: Red Shao's mashed can act as the staple food, then match some vegetables and clear soup, can eat for a long time.
3,Sesame thick soup of sweet potato
Material: 0.5 kilograms of sweet potatoes, onion (cut the flake) 1/4, of 400 ml in soup-stock, of 100 ml in milk, the intersection of oil and 1/2 big spoon, salt, the intersection of pepper and a little, dark sesame appropriate amount of respectively.
Cooking step:
1. Peel sweet potato, it is put into water that the ones that cut 3 centimetres are rectangular.
2. Put butter into pan, put down onions to fry softly with the middle fire, add sweet potato, fry it to be semitransparent.
3. Add the soup-stock, boil with the faint middle fire, wait for sweet potato to soften, take out a small part to do ornamentally and use, put the one left into container to mash, add the milk, salt and pepper.
4. Quench into the ware, what has been put ornamentally sweet potato and black sesame.
4,Salt sweet potato meal
Material: 0.5 kilograms of sweet potatoes, one meter of half a jin, 2 big spoons of spring onions bits, a spoon of oil, 1/2 of the big spoons of salt.
Cooking step:
1,Clean sweet potato, cut blockily, drain the moisture content.
2,Add the oil in the frying pan, put sweet potato, turn over in the pan, fry to be fragrant, add the salt.
3,Add the appropriate water again, then pour the rice on sweet potato, the small fire is braised and familiar with.
Nutrition table of sweet potato
Sweet potato also contains balanced nutrition
According to surveying and determination, it is only 0.2 grams that every 100 grams of sweet potatoes are fatty, it is 1/4 of the rice. So sweet potato is the outstanding one in low heat, low fat food. In addition, sweet potato also contains balanced nutrition. For instance vitamin A, B, C, cellulose and potassium, iron, copper,etc. more than 10 kinds of microelements, among them the cellulose wriggles and plays good amazing function to the intestine, promote and excrete unblockedly. Meanwhile, because the fibrous structure can't be absorbed in the intestine, there is special function of preventing the carbohydrate from turning into the fat. So, the nutritionist calls sweet potato the most balanced health food of nutrition, it is ideal and spending the weight-reducing food not big.
Nutrition table of sweet potato (100 grams)
Moisture content 72.8 grams
Protein 1.7 grams
Fat 0.3 grams
Carbohydrate 24.3 grams
Cellulose 3.0 grams
22.7 milligrams of vitamin C
20063 international units of vitamin A
0.3 milligrams of Vitamin E
Heat 105 kilocalories
22 milligrams of calcium
204 milligrams of potassium
28 milligrams of phosphorus
|