1 oat:

In fact, the calorie of oats is not lower than that of rice, but it is digested and absorbed slowly, and it feels particularly full. If you eat less, you will not be hungry.

Oat is a staple food choice, which is rich in B vitamins and mineral dietary fiber in ordinary coarse grains, easy to buy, affordable, ideal in taste and simple and convenient to eat.

Edible method

Oatmeal rice and rice are mixed according to the ratio of 1: 1, and cooked into oatmeal with an electric cooker.

Soak oatmeal in advance and try raw milk oatmeal for breakfast: simmer milk and add dried fruits and nuts according to personal taste.

Second place purple rice/brown rice

Brown rice, the nutrition of the outer layer has not been ground off, and all the nutrition has been preserved. It's what you call unfinished coarse grains.

Purple rice is rich in anthocyanins, and its mineral content is higher than that of ordinary light-colored grains. The skin is tough and chewy, which can also slow down the eating speed.

Edible method

Be sure to soak it thoroughly before cooking, otherwise it will be hard. If you can't get used to it for a while, you can eat it with rice and red beans, which tastes best.

third place

millet

Xiaomi can nourish the stomach. For many friends who have an uncontrolled diet or are prone to overeating, millet is a mild miscellaneous grain. Unlike miscellaneous beans, there is a layer of bean skin that needs to be cooked. If you drink it, the burden on your stomach is relatively small.

Edible method

Millet porridge is the most nutritious way to eat, warming the stomach and heart. Friends who do not like porridge can also cook with rice.

No.4 mutton mai noodles

The raw material of wheat flour is vegetable wheat without shell, which is rich in more complete dietary fiber and other nutrients, such as vitamin B 1, which can improve blood sugar and blood lipid, and is also a good companion to lose weight.

The simplest way to obtain wheat flour is refrigeration. After the water is boiled, put it in ice water for cooling, take it out and put it in a bowl for eating, which is cool and refreshing.

No.5 whole wheat pasta

Compared with ordinary dried noodles, whole wheat pasta has little energy, but it is rich in dietary fiber and feels full.

Compared with ordinary noodles and white rice, whole wheat pasta has lower glycemic index, slower blood sugar rise after eating, stable digestion and less additives.

No.6 miscellaneous beans

Red beans, mung beans, kidney beans and even peas are all suitable as staple foods.

Compared with polished rice and white flour, their potassium, magnesium and fiber contents are good. Among them, the content of B vitamins and dietary fiber in peas is very high. Pay attention to the amount of food, a small bowl is enough for one meal.

No.7 Chinese yam/Xuetou

Most people eat yam and taro as vegetables. In fact, their carbohydrate content is not low, and they can be used to replace staple food; And eat a lot, the calories will not be very high, and the feeling of fullness is very strong.

If you use yam and steamed bread, you should deliberately reduce the other staple foods you eat at the same time.

No.8 potato

Mainly refers to sweet potato, purple potato and potato.

Compared with white rice and noodles, these potato foods are much richer in dietary fiber, bulky, full and cheap, but pay attention to the weight, and small ones are enough.

No.9 sweet corn

Sweet corn is cheap and delicious, sweet and fragrant is a good idea for many people.

There is only one disadvantage of corn: tryptophan and lysine, two essential amino acids for human body, are low, so don't always take corn as the staple food, and eat some other foods when eating corn to fill the gap between these two amino acids.