To lose weight healthily, we should only reduce oil, sweets and white rice, instead of rejecting all carbohydrate foods. The nutrients needed for life can not be less, or even increased, in order to promote the decomposition of fat, maintain beautiful skin and enhance the charm and vitality of women. Reasonable choice of staple food can not only reduce the energy (calories) in a meal, but also increase the supply of nutrients, and will not bring hunger. Only by adopting such a staple food strategy can we achieve a win-win situation of benefits and health.
Nutritionists in many western countries advocate a "grain-free diet". In fact, it is not to prevent people from eating any carbohydrate food, but to encourage people not to cling to the staple food made of polished rice and white flour, to explore the source of starch, and to let them choose foods with higher nutritional value and slower blood sugar rise to supplement starch. Because only this kind of starchy food can make you feel full, better prevent chronic diseases and provide more nutrients and anti-aging ingredients.
The study found that those soft white bread, white steamed bread, white rice, white rice porridge, and various biscuits, desserts and sweet drinks are all foods that make people feel hungry after eating. They are not only low in nutritional value, but also difficult to control appetite. Such food is naturally very unfavorable for weight control. Epidemiological studies have found that people who eat more refined white grain are more likely to gain weight with age than those who often eat coarse grains and beans.
If you eat the same amount of starch and the same amount of energy, the effect will be very different if you change the ingredients of the staple food into beans, coarse grains and potatoes. A series of studies show that replacing a part of white rice flour with starchy beans can greatly improve satiety and make people not feel hungry for hours after eating. For example, if you drink a big bowl of white rice porridge, you will be hungry in less than 2 hours; Drink the same bowl of porridge cooked with red beans and oats. The dry matter is the same, but it can last for 4 hours without being hungry. Eating a100g white steamed bread made of white flour doesn't feel full at all; Eating a whole wheat steamed bread made of 80 grams of whole wheat flour will make you feel more full than eating a white steamed bread made of 100 grams of flour. What about nutrients? Eating these staple foods made of beans and coarse grains, according to the same amount of starch, contains vitamin B 1, B2, potassium, magnesium and other nutrients, which is several times that of white rice!
Tip: Top Staple Food List
A-level diet staple food: starchy beans such as adzuki bean, kidney bean, dried pea, dried broad bean, mung bean and chickpea.
Their satiety is particularly strong, their digestion speed is particularly slow, and their blood sugar rises gently. The best thing is that beans can only cook porridge and soup. If there is no sugar, it is hard to eat too much. Because of their high protein content, it is very ideal to use them to partially replace food during weight loss, which can help prevent various troubles caused by protein deficiency.
Staple food of Class B diet: oats, buckwheat, naked oats, wheat grains, barley grains, black rice, millet and other coarse grains.
Among them, oats and naked oats are the best choices. Their satiety is much higher than that of white rice and flour, and their vitamin and mineral content is several times that of polished rice. It should be noted that most of the whole wheat bread and steamed bread on the market are fakes, including a lot of white flour, little whole wheat flour, and even a few pieces of bran embellishment, which can not play a role in losing weight.
Class C food staple food: starchy potatoes or vegetables such as potatoes, sweet potatoes, yams, taro, lotus roots, tender broad beans and tender peas.
They are characterized by a strong sense of fullness. At the same starch content, they contain more vitamins and potassium than white rice and white flour, and can supplement vitamin C that is not found in grains at all. It should be noted that you can't put oil and salt when cooking. It must be cooking methods, not food, in order to lose weight. If you eat it as a dish or snack, you can only gain weight.
In daily life, ABC ingredients, plus a small amount of brown rice, whole wheat flour, corn flour and so on. , can be combined into colorful, nutritious, not easy to get fat.
Choice of staple food to be avoided
All kinds of sweet bread, biscuits, desserts, pies, puffed food, egg rolls, etc. , as well as sesame cakes, fried dough sticks, oil cakes, hemp balls, fried cakes and so on. Use oil. Adding oil, salt and sugar to staple food will promote appetite, which not only contains high energy, but also contains low vitamins and minerals, which is not conducive to weight loss success.
Need to reduce the choice of staple food
White steamed bread, white rice, white rice porridge, white flour jiaozi, white bread, rice cakes, glutinous rice balls, rice noodles, etc. Their satiety is low, their vitamin content is low, and their blood sugar rises too fast after meals, which is not conducive to controlling their appetite.