In fact, the intake of staple food can bring a sense of fullness, which can play a role in controlling diet to a certain extent. Moreover, if we can improve the satiety of rice food, we can make people less hungry with less food intake, so it is easy to lose weight. Try to add some "ingredients" to rice to make it a more "full" diet staple food. Choosing "rough" raw materials for rice food, such as black rice, purple rice and brown rice rich in dietary fiber, is a good choice to delay digestion. If you find them bitter, you can soak them overnight, or cook them in a pressure cooker until they are half soft, then cook them with rice, or cook them directly into thick porridge, which can replace white rice as the staple food when you lose weight. Black rice and colored substances in the outer layer of Redmi are beneficial to slow down digestion, so rice must be boiled with rice when soaking in water. Adding beans such as red beans, peas and soybeans to rice food not only contains rich minerals and trace elements, but also contains a lot of dietary fiber, which can also provide rich protein and significantly improve satiety. Because the digestion speed of beans is much lower than that of rice and rice porridge, matching rice and beans one by one can obviously improve the satiety of rice and rice porridge. Add some chewing gum to the rice. Oats, barley and other staple foods contain colloidal substances, which belong to soluble dietary fiber and can improve the viscosity of food and slow down digestion. When cooking porridge, you can not only put some oats, but also add gelatinous raw materials such as seaweed and saponin. Adding cellulose and plant polysaccharides in vegetables and vegetables to rice can increase the volume of rice, and a large amount of water in it can dilute calories and delay gastric emptying. Therefore, it is advisable to add some high-fiber vegetables to rice, such as mushrooms, diced bamboo shoots, Flammulina velutipes, kelp and bracken, which can not only enrich varieties, but also improve satiety.