It seems that many people are worried about weight gain as the amount of exercise and going out has decreased due to the prolonged corona sickness. I am especially concerned about my stomach. A bulging lower abdomen is a problem that affects fashion. Since autumn is the season for appetite, we will introduce how to lose weight while eating deliciously.
Table of contents
- The key is to take dietary fiber at breakfast!
- The decisive factor for diet is “fermentable dietary fiber”
- What foods are rich in fermentable dietary fiber?
- “Fermentable dietary fiber” can be taken easily! chubby belly recipe
- Blankiwi yogurt
- Mekabu and natto glutinous barley kimchi rice
- Steamed soybean brown rice doria (curry flavor)
- The person who taught me was Mr. Jun Kunisawa.
- Recipe supervisor: Yasuyo Kishimura
The key is to take dietary fiber at breakfast!
First, I have a question for you. “What do you eat every morning to start your day?”
If you’re in a hurry, you won’t eat anything, some days you’ll just have coffee, some days you’ll have toast and tea, and so on. I can’t.
“Actually, breakfast is closely related to diet,” says Jun Kunisawa, a leading researcher on intestinal bacteria.
“First of all, if you eat food rich in dietary fiber for breakfast, the dietary fiber will slowly move through the intestines while absorbing water, so you will maintain a moderate feeling of fullness and prevent overeating during lunch. You can
fiber inhibits the absorption of carbohydrates and lipids and slows down the rate of absorption.By slowing down the absorption of carbohydrates, it prevents postprandial hyperglycemia and contributes to dieting.”
The decisive factor for diet is “fermentable dietary fiber”
When we think of dietary fiber, the first things that come to mind are green vegetables such as cabbage, spinach, and lettuce. I don’t know.
Why is fermentable dietary fiber more effective for dieting?
“Have you ever heard of a component called ‘Short Chain Fatty Acids’? Fermented dietary fiber that reaches the large intestine becomes food for good bacteria in the intestines, and when metabolized, short chain fatty acids are created. Chain fatty acids are very effective for dieting.”
The main reasons for this are:
“First of all, short-chain fatty acids provide energy for the large intestine, so they activate the peristaltic movement of the intestine, which declines with age. It also increases the energy metabolism of the body, making it difficult for the body to gain weight.”*
*.Turnbaugh, PJ et al. Nature. 444:1027-1031 (21 December 2006)
Furthermore, short-chain fatty acids tend to make the intestines more acidic, creating an environment conducive to good bacteria. From these facts, if you continue to take fermentable dietary fiber, you can aim for a healthy intestinal environment, a body that is less likely to gain weight, and a body that does not rebound.
What foods are rich in fermentable dietary fiber?
So, what should we do to actively take fermentable dietary fiber in our daily lives?
Fermentable dietary fiber is found in brown foods such as beans (boiled beans, steamed soybeans, soybean flour, etc.), root vegetables (burdock, taro, etc.), and millet (rolled barley, barley, wheat bran, etc.).
In terms of staple foods, it is known that oatmeal and all bran contain more than white rice.
So, here are some recipes that allow you to easily take fermentable dietary fiber.
“Fermentable dietary fiber” can be taken easily! chubby belly recipe
Yasuyo Kishimura, a food planner and registered dietitian, taught us recipes that can help you easily get fermented dietary fiber in your daily life and relieve a bloated stomach.
Wheat bran cereal…40g
Perilla oil…1 teaspoon
[How to make]
1. Mix buran cereal and yogurt.
2. Kiwi fruit is peeled and cut into cubes.
3. Place 1 on a plate, sprinkle honey on top of 2, and drizzle with perilla oil.
Mekabu and natto glutinous barley kimchi rice
Mekabu … 1 pack (45g)
Barley rice … 150g
Natto … 1 pack (50g)
Kimchi … Appropriate amount (about 50g)
Nori … Appropriate amount (about 0.5g)
[How to make]
1. Mix natto (sauce attached to the pack) Mix in the mustard as well).
2. Place barley rice, mekabu, kimchi, and 1 in a bowl and top with seaweed.
Steamed soybean brown rice doria (curry flavor)
Curry powder…1/4 teaspoon
Pizza cheese…Appropriate amount (about 25g)
Black pepper, herb salt…Appropriate amount <A> Commercially available white sauce…70g
to make] 1. Mix A together.
2. Put the brown rice and steamed soybeans in a heat-resistant container and mix them evenly.
3. Sprinkle with pepper and herb salt if desired.
All recipes are easy to make, so please use them in your daily diet and be conscious of actively taking fermentable dietary fiber.
The person who taught me was Mr. Jun Kunisawa.
National Institute of Biomedical Innovation, Health and Nutrition Health and Medical Collaborative Research Center Center Director, Intestinal Environment System Project Project Leader.
Recipe supervisor: Yasuyo Kishimura
Food planner/nutritionist/vegetable sommelier senior professional. Representative Director of General Incorporated Association Otona no Diet Institute