Dietary fiber, which is often called crude fiber, actually has three outstanding effects that cannot be ignored:
Control agent: The absorption speed of carbohydrate, fat, and cholesterol can be controlled.
Clear agent: It can promote the peristalsis of the human gastrointestinal and help the excretion of harmful substances in the intestine.
Nutrition: Fatty acids produced by dietary fiber can provide nutrition for colon.
Speaking of dietary fiber supplement, don’t always stare at fruits. Bean seedlings, asparagus, celery, and white white vegetables, kelp, various mushrooms, miscellaneous grains and other foods are the first choice for rude fiber!
Slide chicken -legged mushrooms
Ingredients: chicken leg mushrooms, carrots
Seasoning: salt, chicken essence, color pull oil, starch, shallot oil
1. Wash chicken leg mushrooms and carrots, cut into slices, and simmer in boiling water.
2. Put a little oil in the pan, stir -fry the chicken leg mushrooms and carrots, slate after seasoning, and sprinkle a few drops of green onion oil when the pan is served.
Freshly flavored bacteria -chicken leg mushrooms, shiitake mushrooms, Hericium mushrooms, straw mushrooms, etc., rich in food fiber, phosphorus, sodium, potassium, low energy, can prevent constipation, is the ideal choice in weight loss food, which can prevent the prevention of food. Cancer, prevent bone aging.
Ingredients: kelp, fans, carrots
Seasoning: salt, chicken essence, sugar, vinegar, chili oil
1. Peel and shred carrots, soak fans with warm water.
2. Wash and shred the kelp and simmer with boiling water.
3. Put all the raw materials into the container, add an appropriate amount of seasoning and mix well.
Kelp -The dietary fiber in kelp is soluble, and the good kelp taste is smooth and refreshing. It is a good material for cold dishes. Moreover, it is also rich in trace element iodine and selenium. Cherish the gift from the ocean.
Shang Tang Doudou
Ingredients: pea seedlings, chicken legs mushrooms, sorgoscular pepper, ginger
Seasoning: salt, chicken essence, broth, sesame oil
1. Cut the tender tip of the bean seedlings, slices of chicken leg mushrooms, and cut the tomb pepper into diamond shape, and simmer with boiling water together.
2. Put the soup in the casserole, add all the ingredients to boil, sprinkle a little ginger after seasoning, and finally add an appropriate amount of sesame oil.
Qingqing pea seedlings -pea seedlings to quench their thirst and smooth intestines, because it is rich in dietary fiber and vitamin C. It often eats beauty and beauty, promotes gastrointestinal peristalsis, lipid weight loss, improves constipation and enhances human immunity.
Three -color asparagus
Ingredients: asparagus, green pepper, red pepper
Seasoning: salt, chicken essence, coloring oil
1. Peel the asparagus, cut it into a diamond -shaped section, and cut the green pepper and red pepper into a diamond -shaped block.
2. Put the oil in the pot, add all the raw materials and stir fry, and after seasoning.
The valuable precious asparagus, the precious asparagus is reflected in its price and nutrition. It is rich in vitamin A, C, E and folic acid, which can nourish beauty, anti -aging, cancer, and unique Tianmen Dongxin, which can enhance enhancement Immune function has allowed cells to return to normal physiological state, so it has always been considered to be nutritious foods that can increase physical fitness and eliminate fatigue.
Black Glutinous rice eight treasure porridge
Ingredients: black glutinous rice, white glutinous rice, oats, red dates, wolfberry, pine nuts, lotus seeds, longan
Seasoning: rock sugar
1. Soak wolfberry, oats, and lotus seeds with warm water.
2. Put all the raw materials in a casserole, add an appropriate amount of water and rock sugar, and simmer for about 90 minutes on low heat. Coarse grains and dried fruits- “Eight Treasure Porridge” is the best carrier of consumption of rough grains and dried fruits daily. The beauty of black and white glutinous rice is that it contains a lot of glutinous starch polysaccharides that can resist the digestion of the small intestine and need the need for the lower intestine. Nutrition raw materials. What’s more, mixing a variety of raw materials can better play the complementary nutritional composition and improve the overall nutritional value of mixed foods. Therefore, one saying is “Frequent eight treasure porridge, live to ninety -nine”, don’t believe it.
茭 茭 鸡 茭
Ingredients: white, chicken breasts, carrots, green peppers, eggs
Seasoning: salt, chicken essence, color pull oil, starch
1. Peel and cut into diamonds, simmer with boiling water. The green pepper is removed and cut into a diamond -shaped block.
2. Slice the chicken breast, pick it up with boiling water, and pick up the appropriate amount of salt, chicken essence, starch and egg white for about 10 minutes.
3. Put an appropriate amount of base oil in the pan, stir -fry the white and chicken slices, and then season. Bai Bai -because of its insoluble dietary fiber, it has “taste”. It seems that all the fragrance of the dishes can be absorbed together, which is really delicious.
(Editor in charge: Wang Yanyu, intern editor: Zhang Yingxiu)