Dietary fiber refers to the sum of edible plant components, carbohydrates and similar substances that can resist digestion and absorption in human small intestine and can be partially or completely fermented in human large intestine, including polysaccharides, oligosaccharides, lignin and related plant substances. Dietary fiber has one or more physiological functions, such as relaxing bowels, regulating blood sugar concentration and reducing blood fat. Resistant starch exerts physiological functions on human body, mainly by affecting the absorption and metabolism of other substances and the secondary products produced by fermentation in colon.
(2) Prevention and treatment of intestinal diseases.
Resistant starch is not digested and enters the colon as a nutrient source of colon flora. These microorganisms metabolize carbohydrates by fermentation and produce short-chain fats such as butyric acid. Lowering the pH value of colon and feces, butyric acid can promote colon health, reduce the production of amine carcinogens and inhibit cancer cells. Reduce the proliferation of intestinal mucosal cells, thereby reducing the risk of colon cancer. Intestinal Escherichia coli can also synthesize pantothenic acid, nicotinic acid, riboflavin and other indispensable life substances, increasing the nutrition needed by the human body. Undegraded resistant starch can also increase fecal flow, accelerate the discharge of toxic substances, and prevent constipation, hemorrhoids and anorectal diseases. Resistant starch can be fermented by intestinal microorganisms in ileum to reduce pH value, promote the absorption of minerals and other micronutrients, promote the dissolution of mineral elements such as calcium and magnesium, and form soluble calcium and magnesium, which can be easily absorbed by human epithelial cells after diffusion. Reduce serum cholesterol, prevent and treat cardiovascular diseases, control body weight, change colon microbial community, promote intestinal beneficial microbial reproduction, and promote inorganic salt absorption.
(3) the function of reducing fat and weight. For a long time, people have a misunderstanding that eating more starchy foods will lead to obesity and then suffer from various chronic diseases. However, in recent years, researchers have been pleasantly surprised to find that this is not the case. Resistant starch can reduce cholesterol content, promote bile secretion and circulation, thus preventing the formation of gallstones. Anti-digestible starch can also reduce lipid absorption and fatty acid synthesis, effectively reduce lipid content in blood and liver, and prevent fatty liver from forming. Therefore, it can be used as a health food additive to lose weight. The heat produced by resistant starch is only about half that of sugar, which can be used to control the balance between appetite and huge nutrients, thus achieving the purpose of controlling weight. Resistant starch also has the function of preventing and treating diabetes. Resistant starch has low glycemic index and insulin response, which can delay postprandial blood glucose rise and effectively control diabetes, especially for patients with type II diabetes.
In fact, many familiar foods contain resistant starch, but most people don't eat enough. The following 10 foods will help you consume 10 ~ 15 grams of resistant starch every day and burn fat in another way.
1. Suitable sugar rice (pure natural functional rice cultivated by Zhejiang University)
Dosage:100g to150g.
Resistant starch:12.5g to19g.
Suggestion: cook and steam rice with proper amount of sugar every day; Or yam, rice porridge, etc.
2, special fiber special diet
Dosage: 30 g/day
Resistant starch:12.4g (80%)
Recommendation: Eat before lunch and dinner 15 minutes.
3. Lettuce; lettuce
Dosage:100g
Resistant starch: 66%
Recommendation: Wash and eat raw.
4. Corn (high amylose corn starch)
Dosage:100g
Resistant starch: 60%
Recommendation: The corn porridge is cooked and ready to eat.
5. Qukangmi (cultivated by Zhejiang University, containing 4-6% resistant starch and 30% slow-release starch, which can prevent three highs and lose weight)
Dosage:100g
Resistant starch: 6-8g
Recommendation: You can cook it directly or porridge.
6. Sugar-suitable rice (Yunnan Academy of Agricultural Sciences, high resistant starch rice with hypoglycemic function)
Dosage:100g-150g.
Resistant starch: 17.8%-30.2%
Recommendation: You can cook food, porridge or fried rice directly.
7.bananas
Dosage: Medium, 7 to 8 inches.
Resistant starch: 4.7g
Recommend three kinds of slimming food collocation: banana corn muffin; Banana berry bread; Banana maple syrup smoothies.
8.oats
Dosage: 1/2 cups, raw.
Resistant starch: 4.6g g.
Recommend three slimming food combinations: wild blueberry oatmeal pancakes; Banana oatmeal chocolate biscuit; Oat milk tea
9. White beans
Dosage: 1/2 cups, boiled/canned.
Resistant starch: 3.8g.
Recommend three slimming food combinations: chicken, white beans and spinach soup; White beans+vegetables+rosemary; White beans+roasted garlic.
10, lentils
Dosage: 1/2 cups, cooked.
Resistant starch: 3.4g
Recommend three slimming food combinations: ginger and lentil soup; Cheese lentil burger; Stewed lentils with onion and spinach.
1 1, potato
Dosage: A potato, 2.5 inches in diameter.
Resistant starch: 3.2g
Recommend three kinds of slimming food collocation: potato sesame chicken salad; Baked potatoes with orange olive sauce; Potato salad.
12, plantain
Dosage: 1/2 cups, boiled in water.
Resistant starch: 2.7g
Recommended slimming food collocation: honey plantain.
13, chickpea
Dosage: 1/2 cups, boiled/canned.
Resistant starch: 2. 1g
Recommend three slimming food combinations: Mediterranean chickpea pie; Chickpeas+cauliflower+cat ears (dough); Chickpea+spinach.
14, coix seed (pearl barley)
Dosage: 1/2 cups, boiled in water.
Resistant starch:1.9g.
Recommend three kinds of slimming food collocation: melon+lobster Italian rice; Spicy sausage+barley+mushroom soup; Barley and black bean salad.
15, whole wheat pasta
Dosage: 1 cup, boiled.
Resistant starch: 2g
Recommend three slimming food combinations: whole wheat macaroni+mushrooms; Whole wheat pasta+potato hot sauce+winter vegetables; Fried macaroni+cheese+cucumber.
16, brown rice
Dosage: 1/2 cups, boiled in water.
Resistant starch:1.7g.
Recommend three kinds of slimming food collocation: brown rice fried steak; Stewed beef with brown rice; Tequila+lobster+brown rice.