But when some friends first heard that eating coarse grains is good for losing weight, they completely abandoned flour and rice and ate coarse grains instead. As a result, their faces are getting worse every day, their stomachs can't digest, and their girls have their period. ...
So today I will talk to you about the difference between coarse grains and flour rice, how to match coarse grains, and recommend five kinds of coarse grains suitable for fitness people!
Our common staple foods can be divided into three categories: cereals, roots and pasta.
Grain is the seed and fruit of plants, and it is also the most traditional staple food we usually eat. Cereals are divided into coarse grains and flour and rice.
1| The difference between flour, rice and coarse grains
High quality grain
That is, after fine grinding, the coarse and hard parts of the outer layer of the grain are removed, leaving the soft and powdery parts in the middle, such as rice and flour.
The taste of flour and rice is better than that of coarse grains, but the nutritional value of flour and rice is not as high as that of coarse grains, because nutrients (vitamin B 1 and B2) are lost after refining.
Please click here to enter the picture description for coarse grains.
That is, the grain that has not been finely ground, because of the low grinding degree of coarse grains, retains all or more husk, aleurone layer and germ, and its nutritional value will be higher than that of corresponding flour and rice.
In particular, the contents of dietary fiber, B vitamins and minerals are several times that of flour and rice. Eating more coarse grains has a positive effect on preventing chronic non-communicable diseases such as obesity, diabetes and coronary heart disease.
Moreover, the low GI value of coarse grains is conducive to controlling the rise of blood sugar, and the fiber is full and firm, which is more conducive to people who lose fat and gain muscle.
2| How to "match the thickness"
Although coarse grains are good, eating only coarse grains without flour and rice can also cause indigestion, and long-term excessive consumption of coarse grains will affect the absorption of protein, inorganic salts and some trace elements, leaving the human body lacking many basic nutrients.
Therefore, if coarse grains are eaten together with flour and rice, the nutritional balance can be better guaranteed.
China's dietary guidelines suggest that the average adult should consume 250-400g of staple food every day, and the energy supplied should account for more than half of the energy needed for the whole day, among which the proportion of coarse grains should reach 50- 100g, so as to achieve the matching of thickness.
The combination of coarse grains and flour rice means eating coarse grains at the same time, instead of eating coarse grains in the morning and flour rice at noon and evening. The specific combination can be as follows:
1. White rice and coarse grains can be mixed together to cook miscellaneous rice, such as quinoa rice, brown rice and black rice.
2. You can choose coarse grains+flour rice food or low-processed pasta, such as miscellaneous grains steamed bread, eight-treasure porridge, pasta and buckwheat noodles made of whole wheat bread, white flour and corn flour.
3| Five kinds of coarse grains necessary for fitness
1. quinoa
"King of Vegetarianism", "Super Golden Grain" and "One of the World's 10 Nutritional Foods" ... Quinoa has won too many praises.
As a coarse grain, it is easy to cook and digest, with high content of protein, which is rich in many essential amino acids and minerals.
It has the functions of supplementing nutrition, enhancing body function, restoring physique, regulating immunity and endocrine, and improving stress ability of the body. It can be said that it is an excellent fitness staple food.
Nutritional components:
Taste: When chewing, it has a faint grain flavor and a unique taste. White has the best taste, with smaller black and red particles and relatively poor taste.
How to eat: quinoa rice, quinoa avocado salad, quinoa cake, quinoa tofu balls, etc.
2. Oats
Oats are rich in dietary fiber and feel full. The β -glucan contained in oats can regulate blood sugar, protect intestines, and help prevent and control obesity, diabetes and cardiovascular diseases.
Taste: Raw oatmeal is hard and takes a long time to cook. Simply processed oatmeal is not hard, but chewy.
How to eat: nut oatmeal cup, oatmeal energy bar, banana oatmeal cake, cocoa coconut oatmeal ball, etc.
3. Brown rice
Brown rice is a kind of rice with intact inner protective cortex (pericarp, seed coat and nucellar layer) after removing the outer protective cortex of rice.
The glycemic index of brown rice is much lower than that of white rice, and eating the same amount has a better satiety, which is conducive to controlling food intake.
Taste: Different from the delicacy of white rice, brown rice has a feeling of crude fiber and a rough taste.
It takes a long time to cook, so you can wash it in advance and soak it in cold water for one night, then put it in a rice cooker and boil it in soaked water.
How to eat: chicken breast brown rice, brown rice onion cake, tomato brown rice soup rice, etc.
4. Corn
Corn contains a lot of plant cellulose, which can accelerate the elimination of toxins in the body. The nutrients contained in the corn embryo tip can enhance human metabolism, delay aging, regulate acne skin and promote skin smoothness.
Taste: Fresh corn tastes good, tender and juicy.
How to eat: boiled corn, corn rice, fried corn with shrimp, corn tomato beef soup, etc.
5. Black rice
Black rice has the reputation of "black pearl", which has the functions of regulating immunity, anticoagulation, improving myocardial nutrition and reducing myocardial oxygen consumption, and is very suitable for sports and fitness people!
Taste: I like black rice very much. Black rice and white rice are mixed and cooked into black rice according to the ratio of 1: 1, which is chewy and waxy.
How to eat: black rice, black rice steamed bread, black rice oatmeal omelet, black rice chicken leg rice with vegetables, etc.
abstract
Heat: fresh corn
Protein: quinoa > oat > black rice >; Brown rice >; Fresh corn
Dietary fiber: quinoa/oat > black rice >; Brown rice >; corn
GI value: black rice
Through the above data, we can see that quinoa and oats rank high in all indicators, so it is no wonder that they have been deeply loved by the fitness community. Of course, the nutrition of corn, black rice and brown rice is not inferior at all.
If you choose according to your taste, you can choose corn and black rice if you like soft taste, and quinoa, oats and brown rice if you like chewiness. I suggest you change the types of food, pay attention to the thickness, and the nutritional intake will be more comprehensive!
Exercise seriously and eat well!
More healthy food, welcome to pay attention to the greedy planet!