High-quality carbohydrate food list, eating carbohydrates has many benefits. If it is a good carbohydrate, it will not only not gain weight, but also help you lose weight successfully! There is no need for a special diet, as long as we know how to choose food. Here is a list of high-quality carbohydrate foods.
List of high-quality carbohydrate foods 1 Top 1: brown rice.
As a kind of green food, brown rice has a good effect on obesity and gastrointestinal dysfunction, and can improve physical fitness and metabolism. Eating brown rice is a very popular way to lose weight in Japan. It is understood that after eating brown rice, human blood sugar rises slowly, blood sugar is not easy to rise, and cell absorption is reduced, which can achieve the effect of losing weight.
In addition, brown rice retains the rice bran layer and germ layer that polished rice does not have. This part contains a lot of dietary fiber to help lose weight, which is not only effective in preventing cardiovascular diseases and anemia, but also can improve constipation and promote metabolism.
Top 2: oatmeal
Oats grow in high altitude areas above 1000 meters above sea level, and the growing environment is very cold. Created the characteristics of oatmeal with high protein and low calorie; At the same time, oats are rich in soluble and insoluble crude fiber, which can absorb a lot of cholesterol in human body and excrete it.
Moreover, due to the high viscosity soluble fiber in oatmeal, it can slow down the digestion time of the stomach and make people feel full. So many people will feel that they are not hungry for a long time after eating oatmeal, which is completely different from what they used to feel. If you eat less fat, you will naturally lose weight.
Top three: barley
Barley is rich in dietary fiber, and its nutrients are similar to those of other cereals, so it can be used as a staple food during weight loss. At the same time, it is also a good choice to make barley into tea.
The dietary fiber protein contained in barley tea can regulate the digestion and absorption function, thus delaying the absorption of nutrients. Dietary fiber can also produce satiety, avoid excessive intake of calories, fat and carbohydrates, and has the effect of preventing and treating obesity.
Top4: wild rice
Wild rice, also called wild rice, wild rice, wild rice and carved glutinous rice, is a kind of food with high carbohydrate, high fiber and high protein, so it should be eaten in moderation when losing weight. Wild rice is just the seed of a kind of grass, with a gray-black shell and extremely high nutrients. Protein, trace elements and dietary fiber in wild rice are much higher than those in rice, which is a rare healthy food and can be called the king of rice.
Top five: wheat bran
What is wheat bran? Wheat bran, that is, wheat skin, is the seed coat screened out after wheat milling. It is rich in cellulose, which will limit the absorption of some sugar and fat in the gastrointestinal tract and increase fat consumption in the body. In addition, it can absorb water, absorb water and harmful substances in feces in the large intestine, improve colon function and help clear feces. Someone once lost 10 A Jin month through wheat bran diet. Are you excited?
Top 6: 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, vitamin E and so on, all of which have the effect of lowering 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.
Top 7: Barley
Coix seed has high fiber content and high potassium content, which can eliminate edema to some extent. In addition, it is rich in magnesium, which is necessary for people with edema and obesity! Moreover, coix seed contains a certain amount of vitamin E, which is a beauty food. Regular consumption can keep human skin shiny and delicate, eliminate acne and spots, improve skin color, and have a certain therapeutic effect on warts caused by virus infection.
Top8: Xiaomi
Millet is a common grain and is often used to cook porridge. Its potassium, phosphorus and magnesium content is high, and its sodium content is extremely low. When you lose weight, you can eat it as coarse grains with flour and rice. In fact, millet is also a coarse grain, rich in dietary fiber, low in calories, and easy to feel full when eaten. Suggest eating more. Women can not only keep their figure, but also keep their skin smooth.
Top9: purple rice
The black rice 10 day diet is very popular, but have you tried the purple rice 10 day diet? In fact, the principle is the same, except that purple rice has a better weight loss effect than black rice. Why?
1, the satiety is stronger.
2. It contains more nutrients.
3. Amino acids can support your constitution.
4, too many acidic substances in the body are easy to get fat, while alkaline purple rice can be neutralized.
buckwheat
There are four varieties of buckwheat. They are sweet buckwheat, bitter buckwheat, winged buckwheat and rice buckwheat. People usually eat bitter buckwheat and sweet buckwheat, and there are "buckwheat slices", "buckwheat porridge", "buckwheat hanging" and "buckwheat bread" on the market. Buckwheat contains nicotinic acid, which can promote metabolism, enhance detoxification ability, dilate small blood vessels and lower blood cholesterol.
List of high-quality carbohydrate foods 2 1. What are the carbohydrate foods?
Carbohydrates are the main components and energy-supplying substances in the structure of living cells, and have important functions of regulating cell activities. Carbohydrate is actually sugar, which is an organic compound composed of three elements: carbon, nitrogen and oxygen. After digestion, carbohydrates can eventually be decomposed into glucose and water to provide energy.
1 g carbohydrate can supply 4 calories, which is the main source of human thermal energy. Starch, sugar and so on are carbohydrates.
1. Vegetables: potatoes, sweet potatoes and beans.
2. Fruits: grapes and peaches.
3, cereal: excessive white rice.
4, sweets: cocoa, chocolate, biscuits.
5, drinks: wine, ale, light tea, coffee, can be eaten without sugar.
Vegetables with low carbohydrate content
1, zucchini, carbohydrate content: 7g (medium size)
Zucchini is a good vegetable, which is very suitable for low-carbohydrate diet. If you have excellent cooking skills, you'd better turn it into a substitute for spaghetti. Note that it is a substitute for high-carbohydrate pasta. Adding it to potato cakes can also reduce the amount of flour.
Nutritional value: Although zucchini is not considered as a so-called super food, it contains a series of basic nutrients: vitamin B6, manganese, potassium and vitamin C.
2, cauliflower, carbohydrate content: 5 grams per 100 grams.
Cauliflower has always been called lean starch in the field of nutrition. Once steamed, its characteristics can completely replace mashed potatoes as the first choice for low carbohydrate, and can even be added to cream soup and pizza, and can also replace part of flour in making pasta, and can also replace rice or other staple foods.
Nutritional value: As a member of Brassica in Cruciferae, cauliflower and cabbage provide a lot of antioxidants for the body.
3. Sugar beet, carbohydrate content: 9g per100g.
Nutrient-rich green leafy vegetables should be added to your shopping cart as the first choice for low carbohydrate, and beets are no exception.
It can be steamed or fried with shredded pork. It tastes good and the color is beautiful.
Nutritional value: provide a lot of vitamin K. A study in the Journal of Nutrition found that it can reduce the risk of cancer and heart disease.
4, mushrooms, carbohydrate content: 3 grams per 100 grams.
From white to small brown mushrooms to exotic mushrooms, they are all representatives of low carbohydrate, but these edible mushrooms are rich in delicious food. Large and meaty kinds can be used instead of bread in hamburgers or sprinkled on your favorite pizza.
List of Quality Carbohydrate Foods 3 Oats
Oats are hypoglycemic foods. Oats are rich in water-soluble dietary fiber. Complex typical forms can slowly release energy and keep you motivated for a long time, especially oatmeal, which is an ideal breakfast!
sweet potato
High fiber, complex carbohydrates, rich β-carotene, iron and vitamins C and E are all factors that make sweet potatoes an excellent source of carbohydrates.
Quinoa
You may not be familiar with quinoa, as long as you will often see this term in fitness articles. It is almost regarded as a super food. Besides carbohydrates, it also contains high content of beneficial fat and complete protein, which makes quinoa a a hypoglycemic food. In addition, it also contains high fiber, vitamins and minerals, and almost all the nutrients you want. Don't miss it!
unpolished rice
Brown rice retains a rough surface layer (including cortex, aleurone layer and germ). Therefore, compared with white rice, it is rich in vitamins, minerals and fibers, which is also the reason why the GI value of brown rice is not high.
bean
High fiber in beans can increase satiety, and rich protein and very complex carbohydrates can be converted into energy very slowly!
Whole Wheat Bread
100% whole wheat toast is made of real whole wheat flour instead of wheat bran; Whole wheat flour is directly ground wheat, which retains the nutrition of wheat, including bran, germ and endosperm, and can no longer be accurately controlled, so the blood sugar value is low and the nutritional value is high.