1、餐前或用餐中饮用

1. Drink before meals or at meals.

豆浆在消化吸收的过程中，不断地发挥瘦身效果，所以用餐中饮用更佳。如果想利用豆浆的饱食感来防止饮食过量，也可在餐前喝。每天饮用的最好时机，是肌肉活动量大的上午到傍晚。活动量小的夜间，因为容易囤积体脂肪，所以应尽量避免。

In the process of digestion and absorption, soybean milk is constantly playing a slimming effect, so eating at table is better. If you want to take advantage of the satiety of soya bean milk to prevent overeating, you can also drink it before meals. The best time to drink every day is from morning till evening. At night, when the activity is small, it is easy to accumulate body fat, so we should avoid it.

推荐阅读：蝉花食疗的药性原理

Recommended reading: principles of medicinal properties of cicada flower diet therapy

2、瘦下来后1个月观察状况

2, after 1 months of thin observation.

豆浆所带来的各种令人喜悦的效果中，最早出现的就是是便秘的改善，快的人在隔天就会见效。不过，关键的瘦身效果出现时间平均是在1~2个月后，慢的话要半年。瘦身效果出现的时间因人而异，总而言之不要操之过急，应该等待一段时间再观察状况。

Among the delightful effects of soy milk, the earliest is the improvement of constipation, which can be achieved by fast people the next day. However, the average weight loss time is about 1~2 months. The effect of weight loss varies from person to person at different times. In short, don't rush. Wait a while before you observe the situation.

3、每天饮用1~2杯，也可入菜

3, drink 1~2 cups every day, and also serve dishes.

豆浆除了直接饮用外，也可用来入菜喔！如果想要达到瘦身效果，建议每天饮用1~2杯。此外因为豆浆在消化吸收的过程中，都会抑制脂质和醣类的吸收，所以和其它的食材一起烹调也是不错的点子。不过因为豆浆并不是完全没有热量，所以还是要注意不要摄取过量。

In addition to drinking directly, soy milk can also be used to serve dishes. If you want to achieve weight loss effect, it is recommended to drink 1~2 cups daily. In addition, because soymilk inhibits the absorption of lipids and carbohydrates in the process of digestion and absorption, cooking with other ingredients is also a good idea. However, because soy milk is not completely without calories, it is important not to overtake it.

4、搭配食物纤维丰富的食品

4, with food fiber rich food

如果觉得光喝无糖豆浆味道有点单调，可以试着加入可可(热巧克力)或黄豆粉(或是绿豆粉)、水果搅拌后饮用。其实，这不只是将豆浆调成顺口易 饮，也有助于提升瘦身的效果喔!因为豆浆在制作过程中，大豆的食物纤维就被丢弃了。所以和可可或黄豆粉等含有丰富食物纤维的食材一起搭配使用的话，可以提 高饱足感，也就不容易觉得饿啦。

If you find it a bit monotonous to drink only sugar-free soy milk, try mixing it with cocoa (hot chocolate) or soybean powder (or mung bean powder) and fruit. In fact, this is not only easy to drink Soybean milk, but also help to improve the effect of weight loss, because soybean milk in the process of production, soybean fiber is discarded. So with cocoa or soybean powder and other rich in food fiber ingredients used together, can improve the sense of satiety, it is not easy to feel hungry.