We all know that carbohydrates can only be used by the body after they are decomposed into glucose, which leads to an increase in blood sugar after meals. After blood sugar rises, insulin appears. Insulin lowers blood sugar and can promote the utilization of blood sugar. However, if the insulin level is too high, excess glucose will be stored in liver and muscle cells, and when it is full, glucose will accumulate in fat cells.

Therefore, too much carbohydrate in the diet will not only lead to obesity, but also the high insulin it causes will inhibit other important weight-loss hormones, thus making it impossible to lose weight. Therefore, we should control the levels of insulin and glucagon through reasonable intake of staple food, so as to keep them in a good state of fat burning.

Now people are more and more aware that we should eat less polished rice and white flour and more whole grains, so why should we eat more whole grains?

This is because coarse grains avoid finishing and retain dietary fiber, vitamins, protein and trace elements, so the nutrition is more balanced. This is just in line with the balanced nutrition that we advocated during our weight loss. Knowing how to eat whole grains is a good health concept! But if you eat too much coarse grains or eat them wrong, you will grow meat drops.

Although coarse grains are nutritious and delicious, you can't eat more!

The calories of coarse grains are not low, and the white rice is about 100g 1 16 kcal; The same portion of black rice has a heat of 34 1 kcal per 100g, so the amount of black rice instead of white rice should be halved.

However, compared with whole grains, pumpkin has lower calories and less satiety, so if you eat pumpkin during fat reduction, you can gain weight appropriately.

Compared with flour and rice, coarse grains include whole grains and root staple foods, as well as some starchy vegetables and nuts.

Whole grains refer to unrefined grain seeds, such as oats, brown rice, black rice, millet, corn and sorghum, and their products, such as whole wheat flour and natural oatmeal. Some root staple foods such as potato, potato, taro, purple potato, yam, etc.

Finally, there are vegetables and nuts that are easily overlooked as mentioned above, which can be eaten as some staple foods occasionally, such as carrots, pumpkins and chestnuts.

Let's compare the difference between coarse grains and flour and rice in detail:

1. Coarse grains have more comprehensive nutrition.

2. Coarse grains have a stronger satiety.

3. The glycemic index of coarse grains is low, unlike refined rice flour, which easily causes large fluctuations in blood sugar. Once you eat too much, you will accumulate fat.

4. Coarse grains are rich in dietary fiber.

Soluble dietary fiber is helpful to ensure the normal operation of digestive system, reduce the concentration of low-density cholesterol and triacylglycerol in blood, increase the residence time of food in the stomach and delay the absorption of glucose after meals. Can help reduce the risk of three highs and some chronic diseases.

The Dietary Guide for China Residents recommends eating 50- 150g of whole grains every day, so you might as well compare them to see if the proportion of whole grains in your three meals is up to standard.

Coarse grains are also a double-edged sword!

Because coarse grains are rich in dietary fiber, dietary fiber includes soluble (water soluble dietary fiber) and insoluble dietary fiber. Water-soluble dietary fiber can absorb cholesterol and sugar and slow down their entry into the blood. Insoluble dietary fiber can increase intestinal contents and contribute to intestinal movement and defecation, but too much insoluble dietary fiber or improper intake ratio of two dietary fibers can easily cause constipation and flatulence.

So how to eat coarse grains is healthier?

1. Dietary fiber intake should be gradual, and it is recommended to match coarse grains, and the proportion of coarse grains can be 1/5~ 1/3, so that the gastrointestinal tract can adapt first and then gradually increase.

2. Coarse grains should be boiled with more water than normal rice, and the ratio of water to rice should be controlled at 1.5: 1. Or you can make an appointment for a rice cooker and soak it for 3-5 hours in advance, so that coarse grains can absorb more water, so that the steamed rice will be softer in taste and easier to chew and digest.

3. Drink plenty of water. You can drink 1700ml in winter and 1800-2000ml in summer, mainly clean purified water or boiled water.

This kind of meal also has some aliases, such as: fitness meal, fat-reducing meal, salad, light food and so on. They often attract fans who love beauty and pursue their ideal figure in the name of nutrition, health and slimming, and occupy a place in the field of takeaway.

Let's look at the rationality of these diets from the perspective of nutrition.

The names of these kinds of meals are also very long and pleasant to listen to, and they are very distinctive: for example, low-fat chicken breast nutrition set meal, Caesar chicken breast salad and tuna salad.

The collocation in fitness meals is basically like this. Staple food+white/red meat+vegetables+sauce is not only rich in ingredients, but also varied in color, including red, green, purple and yellow.

The staple food is mostly purple potato, pumpkin, corn, potato and other root staple foods. There is no problem in choosing this part of the staple food itself. That's the problem! In addition to coarse grains, there are even white rice or quinoa, brown rice and black rice. In this way, eating a whole meal is equivalent to eating two staple foods. No wonder some bodybuilders try to lose fat, and finally make themselves strong and fat.

In fact, no natural ingredients contain all the nutrients, so we should pay attention to the reasonable collocation of ingredients.

In the choice of fat-reducing meals, the nutritional structure should be reasonable. A meal consists of staple food, vegetables and protein. This simplified way is actually for the convenience of everyone. After all, every food has different nutrients, not just a single carbohydrate, protein, fat and vitamins.

1. staple food

Including what we call coarse grains, corn, oats, brown rice and black rice, as well as root staple foods such as potatoes, potatoes, taro and purple potatoes; There are also some starch-rich vegetables, such as carrots and pumpkins.

The proportion of coarse grain and fine grain is suggested to be matched step by step; In addition, pay attention to the types of ingredients. It is not recommended to eat corn or sweet potatoes every day. It is best to eat 2-3 staple foods every day. There are more than 9 kinds of ingredients a day, and it is recommended to eat more than 25 kinds a week.

2. protein

High-quality protein, meat, eggs, milk, bean products, white meat is recommended to account for more than half, including chicken, duck, goose, pigeon meat, fish and shrimp meat, among which skin meat should be avoided properly, and the fat content of skin meat is relatively high.

vegetables

Half of the vegetables are dark green, including lettuce, chrysanthemum, green pepper, broccoli, celery, spinach, purple cabbage, tomatoes, cucumbers and so on. You can eat 300-500g vegetables a day.

Step 4: sauce

Finally, regarding the choice of sauces, some merchants will add a lot of salad dressing or other sauces for the sake of taste. The calories of salad dressing are actually not low, especially the calories of fat. If you want to lose weight, I suggest you change the sauce to vinegar sauce.

1. The elderly, children and other people with poor gastrointestinal function, as well as some postoperative people.

2. People with digestive system diseases, such as gastritis, gastric ulcer, intestinal inflammation, etc., should pay attention to not having too many coarse grains in the staple food, so as not to further damage the gastrointestinal wall.

Have you mastered the choice of staple food during weight loss?