From low to high, we all know that staple food can easily lead to obesity. I believe that after reading the introduction of the article, I have more understanding of the staple food calorimeter from low to high, for everyone to learn and interested friends to see ~
The staple food calorimeter from low to high is 1 1, and millet porridge is -46 calories (100g).
Millet porridge is very suitable for eating as a staple food during weight loss. Low calorie, rich in protein, vitamins, dietary fiber, trace elements, etc. I feel full after eating. Don't cook for too long, soak the millet for a while in advance, and cook for 20 minutes after the water boils.
2. Tofu -57 kcal (100g)
Tofu is a kind of bean food, which is low in calories and sugar. It is also beneficial for women to regulate endocrine and supplement protein, but it is not suitable as a staple food. Vegetables that are more suitable for weight loss, and a small amount of fried vegetables tastes better.
3, potatoes-69 calories (100g)
Potatoes are low in calories, especially steamed potatoes, and also contain high vitamin C, which is higher than some vegetables and has a strong satiety. You can steam fist-sized potatoes during weight loss. People who mistakenly think that potatoes are fat are because the French fries made from potatoes are fried foods with high calories. Don't touch them during weight loss.
4, purple potato-70 calories (100g)
Purple potato is very suitable as a staple food during weight loss. Every 100g of fresh purple sweet potato contains only 0.2g of fat, generating 99 kilocalories of heat energy. It can also effectively prevent sugar from transforming into fat, help to lose weight, and taste very good.
5. Corn-1 12 kcal (100g)
Corn seeds are rich in dietary fiber, which not only has a strong satiety, but also can control the rise of blood sugar, so that fat and glycogen will not be easily stored in the body and can be used to help lose weight, but don't eat corn for a long time.
For example, the rice we eat every day has 100 grams 1 15 calories, which is not high in calories, but it is not very helpful to lose weight, especially because the glycemic index of rice is relatively high, which has a great impact on blood sugar and is easy to cause hunger, so it is not recommended to eat rice as a staple food during weight loss. It should also be noted that diet is only an aid, and exercise is the most important thing.
Staple food calorimeter from low to high 2. Will the calories of staple food decrease after refrigeration?
Resistant starch will increase after the staple food is refrigerated.
Liu Huishuang said that the content in the documentary actually means that the easily digestible starch in bread will be converted into resistant starch, and then these resistant starches will be decomposed in the intestine, so eating it will help to lose weight. If you want to know if you can lose weight, let's learn about starch first.
Starch in staple food belongs to sugar, which can be divided into monosaccharide, oligosaccharide and polysaccharide according to the degree of polymerization. Together with protein and fat, they are called the three major nutrients. Starch is mainly composed of three elements: C, H and O, so it is also called carbohydrate. Because food stays in the mouth for a short time, salivary amylase in the mouth has little effect on carbohydrate digestion. Gastric juice contains amylase, which decomposes carbohydrates, but carbohydrates are not fully digested in the stomach. The digestion of carbohydrates is mainly carried out in the duodenum and small intestine, and a very small part of polysaccharides can be fermented and digested in the colon.
Resistant starch mainly exists in natural foods, such as potatoes, bananas, corn, rice and oats. This kind of starch is more difficult to degrade than other starches, and it is digested and absorbed slowly in the body. Its properties are similar to soluble dietary fiber, and it has a certain weight loss effect. The content of resistant starch in food depends on the type of starch, food processing methods, how to preserve it before eating, cooking methods and so on.
Taking bread as an example, the increase of resistant starch after cold storage is actually the structural change caused by the cooling of starch after heating. During the heating process of bread, starch granules absorb water and swell, which is the process of starch gelatinization. In this process, the proportion of resistant starch will decrease, but when the bread is cooled again, some starch will become resistant starch.
If you want to lose weight, you can eat foods with more resistant starch.
After the staple food is refrigerated, the resistant starch will increase a little and the food will become dry and hard. Such food can enter the human stomach and resist the decomposition of amylase. From this perspective, the theory that "eating frozen staple food helps to lose weight" is not unreasonable.
However, the research shows that the increase of resistant starch in starchy foods after cold storage is very limited, and its calorie reduction is also very limited, generally around 10%, but the effect is not great. If you want to reduce calorie intake in this way, it is better to eat less staple food.
If you really want to use resistant starch to reduce energy intake, you can eat some foods with more resistant starch, such as white beans, sweet potatoes, potatoes, brown rice, oats and other coarse grains.
In addition, you can choose to eat bananas and oats in the morning and sweet potatoes and corn in the evening. If you put food in the refrigerator just to lose weight and get "not much" resistant starch, once you don't pay attention to preservation and hygiene, it will easily lead to food deterioration, food safety problems and even food poisoning, which will outweigh the benefits.
Staple food calorimeter from low to high 3 What staple food do you eat to reduce fat?
1, A-level dietary staple food:
Red beans, kidney beans, dried peas, dried broad beans, mung beans, chickpeas and other starch-rich beans. Their satiety is particularly strong, their digestion speed is particularly slow, and their blood sugar rises gently. The best thing is that beans can only cook porridge and soup. If there is no sugar, it is hard to eat too much.
Because of their high protein content, it is very ideal to use them to partially replace food during weight loss, which can help prevent various troubles caused by protein deficiency.
2. Class B diet staple food:
Coarse grains such as oats, buckwheat, naked oats, wheat grains, barley grains, black rice and millet. Among them, oats and naked oats are the best choices. Their satiety is much higher than that of white rice and flour, and their vitamin and mineral content is several times that of polished rice. It should be noted that most of the whole wheat bread and steamed bread on the market are fakes, including a lot of white flour, little whole wheat flour, and even a few pieces of bran embellishment, which can not play a role in losing weight.
3, C-class diet staple food:
Potato, sweet potato, yam, taro, lotus root, tender broad bean, tender pea and other starch-containing potatoes or vegetables. They are characterized by a strong sense of fullness. At the same starch content, they contain more vitamins and potassium than white rice and white flour, and can supplement vitamin C that is not found in grains at all.
Fat reduction principle
Fat reduction principle: the principle of fat decomposition and synthesis. The process of fat metabolism is like buying gold to preserve its value. People exchange inexhaustible money for gold to preserve their value, and then exchange gold for money when they need it. Gold is just a form of currency preservation.
When the intake of energy-supplying substances exceeds the energy consumption, the excess part can be stored as synthetic fat, and when the intake of energy-supplying substances is insufficient, the stored fat is used for decomposition and energy supply. In this process, fat is only a form of energy conservation. Once the foreign oil and water is very fat, not only does it not need to use the stock fat, but it will continue to add new fat to the stock, and finally it will form fat.
The fat in the body is not the fat when we eat a lot, just like whether it is US dollar bills or RMB, as long as it exists in the form of money, it can be replaced with gold bars, rice, white-flour steamed bread, Coca-Cola, apple juice, melon seeds snacks and so on. As long as it is full of calories, it can be converted into fat and stored for a rainy day.