These 9 kinds of high-quality carbohydrates with low GI have little influence on insulin level and slow absorption, which are helpful to control blood sugar, increase satiety and reduce hunger. Compared with other staple foods, the calories are relatively low.

1, quinoa

Super grain quinoa: dietary fiber content is as high as 7. 1%, cholesterol is 0, gluten-free, low in fat, low in calories (305kcal/ 100g), low in sugar (GI sugar content is 35, low in sugar standard is 55) and high in protein (16% ~ 200). Rich in various vitamins and minerals.

2. Coix seed

It is rich in nutrients, containing 52%-80% carbohydrate, 0/3%-17% protein and 4%-7% fat. Oils and fats are mainly unsaturated fatty acids, of which flax oleic acid accounts for 34%, and there are special coix seed esters. Flour pasta is a kind of high-value health food. Millet kernel has the effects of invigorating spleen and diuresis, clearing away heat and relieving cough.

3. Brown rice

Common high-quality carbon staple food. Brown rice is rich in vitamins B and E, which can effectively improve people's immunity. At the same time, it is rich in dietary fiber and provides a good feeling of fullness.

The calcium content of brown rice is 1.7 times that of polished rice, the iron content is 2.75 times that of polished rice, the nicotine content is 3.2 times that of polished rice, and the vitamin B 1 gundam 12 times. Vitamin E in brown rice is 10 times that of polished rice, and cellulose is as high as 14 times.

4. Sweet potato

The contents of vitamin B 1 and vitamin B2 are twice that of flour, vitamin E is 9.5 times that of wheat, and cellulose is 10 times that of flour. Vitamin A and vitamin C are high, while rice and flour are zero.

Sweet potato is slightly alkaline, while rice, noodles and meat are all acidic foods. Proper consumption of sweet potato can keep the pH balance in the blood.

Fiber-rich food

5. Wheat bran

The most remarkable feature is that it is rich in dietary fiber, and at the same time it can reduce the estrogen content in blood and prevent breast cancer.

6.buckwheat

Buckwheat is rich in dietary fiber, and its content is 10 times that of ordinary polished rice. Buckwheat contains more trace elements such as iron, manganese and zinc than ordinary grains.

But the content of protein in buckwheat is low.

7. Oats

Oats may be the most popular staple food, and overnight oats are more popular.

High dietary fiber, water-soluble dietary fiber in oats is 4.7 times and 7.7 times that of wheat and corn respectively; The content of protein is 15%, which is rich in floating vitamins and minerals.

8. spaghetti

After this Italian food was introduced to China, it became popular because of its excellent taste and relatively low calorie and hypoglycemia index. It is a common healthy staple food in restaurants.

9. Corn

Corn contains more crude fiber, which is 4 ~ 10 times higher than polished rice and refined flour. Corn also contains a lot of magnesium, which can strengthen the peristalsis of intestinal wall and promote the elimination of waste in the body. It is rich in calcium, phosphorus, selenium, lecithin and vitamin E, all of which can reduce serum cholesterol. The ingredients and functions of the above corn are very beneficial to lose weight. At the same time, when corn is ripe, tassels have diuretic effect, which is also a good helper to lose weight.

Part II: Nine kinds of beneficial fats

Healthy fat refers to those fats from whole, unprocessed and non-fried foods, which contain a lot of essential nutrients for human body. The fats we should eat most are unsaturated fats, monounsaturated fatty acids and polyunsaturated fats, and relatively "clean" saturated fats. These fats include omega-3 fatty acids and medium-chain triglycerides.

1, linseed

Flaxseed is rich in -3 fatty acids, which can not only prevent arrhythmia, but also remove harmful fats such as triglycerides from blood and prevent thrombosis.

2. Rapeseed oil

Unsaturated fatty acids such as linoleic acid and vitamin E can be well absorbed by human body, and have certain effects of softening blood vessels and delaying aging. Low cholesterol and high omega-3 content. However, olive oil, coconut oil and grape seed oil are still recommended oils.

3. Salmon Salmon (also known as salmon)

Salmon is rich in unsaturated fatty acids, which can effectively reduce blood lipid and cholesterol and prevent cardiovascular diseases. Salmon also contains a substance called astaxanthin, which is a powerful antioxidant. The omega-3 fatty acids contained in it are essential substances for brain, retina and nervous system, which can enhance brain function.

4. Coconut oil

Coconut oil is the only oil composed of medium-chain fatty acids in our daily food. Medium-chain fat molecules are smaller than long-chain fat molecules in other foods and are easily digested and absorbed by the human body.

Can improve the metabolic efficiency of the human body;

Rich in saturated fatty acids, it has antioxidant effect.

Step 5: nuts

All nuts are low in saturated fatty acids and are an important source of "good fat". But nuts are high in calories and should not be greedy.