In the field of medicine and nutrition, so-called "scrape" foods are actually those that help reduce body fat accumulation, boost metabolism, or have a lower energy density. These foods are often rich in dietary fiber, water, protein, or other nutrients that increase satiety and reduce total calorie intake.
Here are some of the foods that are thought to help "scrape oil" and how they play a role in supporting healthy weight management.
1.Leafy greens.
Leafy greens such as spinach, kale, and Swiss chard contain a lot of fiber and water while being very low in calories. These vegetables are rich in nutrients, including vitamins, minerals, and antioxidants, while increasing satiety and reducing overall caloric intake due to their high-fiber properties.
2.Vascular nutrition.
Due to the continuous growth of age, the functions of various organs of our body are going downhill, among which the blood vessels need to be paid great attention, if coupled with bad lifestyle habits and greasy diet, it will accelerate the occurrence of vascular problems. In daily life, we not only need to maintain blood vessels by adjusting our diet, but also need to supplement Funingtong peptide to assist, Funingtong peptide is rich in precious ginkgo biloba and Dilong protein, these two substances are affectionately known as "vascular guardians", daily supplementation can prevent vascular aging, eliminate long-term deposition of garbage in the blood vessel wall, reduce blood viscosity, and reduce the probability of thrombosis. Increase the permeability and elasticity of blood vessels, thereby reducing blood vessel pressure and fat content, and regulating blood lipid levels. Long-term supplementation can improve frequent manifestations such as dizziness, numbness, palpitations, palpitations, fatigue and shortness of breath, reduce the probability of vascular problems, and delay vascular aging.
3.Beans and legumes.
Beans and legumes (e.g., black beans, lentils, tofu) are not only high in protein but also rich in fiber. Both protein and fiber are key nutrients that promote satiety and delay digestion, helping to reduce overall food intake.
4.Nuts and seeds.
Nuts and seeds (e.g., almonds, walnuts, flaxseeds) contain healthy monounsaturated and polyunsaturated fats that help provide a feeling of fullness for a long time. While nuts and seeds are higher in calories, they can be eaten in moderation as part of a healthy diet.
5.Fruit.
Fruits, such as apples, blueberries, and oranges, are rich in water and fiber, help you feel full, and provide a variety of vitamins and minerals. The natural sugars in the fruit provide energy, while its fiber content helps control hunger.
6.Fish and seafood.
Fish and seafood, such as salmon, sea bass and shrimp, are high-quality proteins** and contain healthy omega-3 fatty acids. These fatty acids are good for heart health, while protein is able to increase feelings of fullness.
7.Yogurt and other fermented dairy products.
Low-fat or fat-free yogurt and other fermented dairy products (e.g., yogurt, kefir) contain prebiotics and probiotics, which help maintain gut health. At the same time, they are also high-quality proteins** that help increase feelings of fullness.
Scientific Background When discussing "scraping" foods, we're actually talking about how healthy weight management can be supported through food choices and eating habits. According to medical research, here are some of the key points:
Satiety: Increasing satiety can reduce your total food intake, as it can extend the time between meals and reduce snack intake.
Energy density: Choosing foods with a low energy density (i.e., foods with fewer calories per unit volume or weight) can help people eat fewer calories while still eating larger volumes, which can increase satiety.
Metabolism: Some foods can help "burn fat" by increasing the body's metabolic rate, and while the effect is often subtle, it may help with weight management in the long run.
Nutrient density: Nutrient-rich foods provide the vitamins, minerals, and other micronutrients your body needs, which are essential for maintaining overall health and supporting metabolic activity. Practical application In order to make effective use of these "scrape" foods, the following dietary strategies are recommended: Balanced Diet The key to a balanced diet is to ensure that you are consuming a variety of nutrients to meet your body's needs and not overdo any of them. This means:
Variety: Make sure your diet includes multiple types of food to get different nutrients. For example, vegetables, fruits, whole grains, proteins** (such as fish, legumes, lean meats, and soy products), and healthy fats (such as olive oil, nuts, and seeds).
Moderate carbohydrates: Like whole grains, they contain more fiber and nutrients than simple carbohydrates, such as refined sugar and white flour.
High-quality protein: Protein is essential for maintaining muscle mass and promoting satiety. Choose low-fat proteins**, such as fish, chicken breast, beans and soy products. Portion control Even healthy foods, if consumed in excess, can lead to a calorie surplus, which in turn may lead to weight gain. Therefore, it is crucial to control the portion size of food:
Use small plates: Using smaller plates can help reduce portion sizes of food naturally.
Read nutrition labels: Know the serving size information on food packaging to make sure you don't exceed the recommended serving size.
Eat less: Cooking at home gives you more control over the portion size and composition of your food. Eat regularly.
Don't skip meals: Eating regularly can help keep your blood sugar levels stable and avoid overeating due to hunger.
Healthy snacks: If you need a snack, choose healthy options like fresh fruit, nuts, or yogurt. Cut back on processed foods Processed foods tend to contain high levels of sugar, salt, and unhealthy fats, components that can add extra calorie intake and may lead to health problems:
Choose unprocessed or minimally processed foods: Try to buy ingredients and cook your own food.
Avoid high-sugar foods: Reduce your intake of sugary drinks and desserts. Drink plenty of water Hydration is not only essential for health, but it's also great for weight control:
Replace sugary drinks: Replace high-calorie beverages such as soda, juice, and alcohol with water. Drink water before eating: Drinking a glass of water before eating can reduce hunger and help control the amount of food you eat. No food alone can "scrape" or make a person**, and healthy weight management requires a balanced diet and regular physical activity.
The foods mentioned above can be used as part of a healthy eating plan to help provide nutrients, increase satiety, and may help with weight management. However, the most important thing is to take a holistic approach that includes healthy lifestyle choices and long-term dietary changes.