Here are 5 easy-to-make, delicious stir-fried vegetables that are especially suitable for a scientific weight loss diet.
stir-fried water spinach with garlic
Water spinach contains a lot of soluble fiber and antioxidant compounds such as lutein, beta-caroten.
A diet rich in fiber helps increase satiety, reduce calorie intake and improve body mass index (BMI).
Saute water spinach with a little olive oil and garlic not only enhances flavor but also provides allicin, an anti-inflammatory drug that is beneficial for fat metabolism.
This dish should be eaten at lunch or dinner, combined with lean protein to optimize fat burning.
Stewed sweet cabbage with mushrooms
Sweet cabbage is a vegetable with a low glycemic index, providing vitamins K, C and calcium. When combined with mushrooms - a food source rich in beta-glucan and antioxidants, this stir-fry helps reduce inflammation, improving insulin sensitivity.
Beta-glucan also slows down the digestion of starch, supporting post-meal blood sugar control, an important factor in sustainable weight management.
Stir-fried cabbage with fennel
Cabbage is rich in glucosinolate, a substance that supports liver detoxification and prevents visceral fat accumulation.
Regularly supplementing cruciferous vegetables is associated with reducing belly fat and waist circumference.
That is, it helps to naturally diuretic, reducing water retention - one of the causes of weight fluctuations. This simple stir-fry can be the perfect choice for days when you need to gently "detox".
Coriander stir-fried with sesame oil
Cinnamon is a vegetable rich in folate, potassium, vitamin A and antioxidants. Stir-fry the cumin with a small amount of sesame oil, containing unsaturated fatty acids and lignans that are beneficial for the heart - helping to create a low-calorie, but nutritious dish.
Good fats like in sesame oil can help absorb oil-soluble vitamins from vegetables and increase the feeling of fullness after eating, thereby supporting sustainable weight loss.
Bean sprouts stir-fried with bell peppers
Green beans are rich in plant protein and fiber, which help prolong the feeling of fullness and control blood sugar levels after eating. Combined with bell peppers, rich in vitamin C and capsaicin, it helps promote fat oxidation.
Capsaicin also has the effect of generating heat, enhancing metabolism, burning energy more effectively during the day. This is a dish that should be included in the weight loss menu of busy people.
Notes when preparing stir-fried vegetables to lose weight
Use healthy vegetable oils such as olive oil, sesame oil; avoid frying too much heat or oil.
Stir-fry quickly over high heat, keeping the vegetables crispy and nutritious.
Do not add too much sugar, powder or industrial sauce.
