From these data, it is true that the carbohydrate content of whole grains is not low, but they help to lose weight for two reasons.
On the one hand, coarse grains and whole grains are mostly resistant starch. Don't confuse it with other starches. Although this starch is a form of heat, it will not be absorbed by the body. Just like insoluble dietary fiber, it will not be absorbed and utilized by the stomach. So in the end, the calories used by the body are low, which will not increase the burden of the body's metabolism.
As a staple food, refined rice flour is not only high in starch content, but also easy to be digested, absorbed and utilized by the stomach. Especially steamed bread and rice with soft and waxy taste, after being eaten by dieters, it is not only not conducive to maintaining the current weight, but also easy to increase blood sugar after meals, which is in danger of getting fat.
On the other hand, many studies have found that eating resistant starch often helps to promote the decomposition of fat in the body and increase the probability of fat excretion. Especially people who already have abdominal obesity are more suitable to eat foods rich in resistant starch. For diabetic patients, reasonable weight control can also effectively prevent diabetic complications and reduce blood sugar levels.
Therefore, considering that most people are suitable for eating whole grains, it is a healthy lifestyle to take them as half of the staple food every day.
With the strengthening of people's awareness of health care, more and more people begin to pay attention to coarse grains, or replace refined white rice flour with some coarse grains. Although there are some differences between whole grains and whole grains, in the process of making whole grains, in order to retain nutrition, only the outer skin is removed, and aleurone layer, embryo and other components in seeds are retained, which is also a kind of food with high nutrition.
In addition, the study found that the more people eat whole grains, the lower the probability of cardiovascular disease and death from cardiovascular disease. Therefore, in the Dietary Guidelines for China Residents, it is suggested that adults should eat 50g~ 150g whole grains and miscellaneous beans every day. Some people eat coarse grains and whole grains because they can lose weight.
People drink "miscellaneous grains porridge" because the calories of miscellaneous grains are lower than that of rice. In fact, this is wrong! The calories contained in various grains are very close, and even the calories of miscellaneous grains are higher than those of flour and rice. Take naked oats, which diabetics have high hopes for, as an example: the calorie of naked oats per100g is 376 kcal, while that of rice is only 345 kcal, and the calories of miscellaneous grains are even higher than that of rice!
The exact reason why "miscellaneous grains porridge" loses weight with low calories is that "miscellaneous grains porridge" contains more water than polished rice porridge! Because there is a lot of cellulose in miscellaneous grains, if you want to cook a bowl of miscellaneous grains porridge, you usually have to put about 6 times of water to cook it, but if it is steamed rice, just add 1.5 times of water. In other words, the same miscellaneous grains cooked into porridge will be a big bowl, but the same rice is cooked very little. Zhazha's swishing bowl of miscellaneous grains porridge can make you full, thus reducing your food intake, but if you switch to polished rice and white flour, you will eat much more food than miscellaneous grains.
Just like soda crackers and moon cakes, choosing foods with high water content is a good way to lose weight, just like eating grapes will not make you fat, but raisins will, because 100 grams of grapes has only 43 calories, but when it becomes raisins, the calories of 100 grams are 350 calories, which is nearly 10 times higher.
Nutritional value, efficacy and function of whole grains
Whole grains are the staple food in our daily diet. They contain a variety of nutrients such as cellulose, minerals, vitamins and trace elements, which can well supplement the daily needs of the human body and are the main source of vitality. They contain a lot of dietary fiber and unsaturated fatty acids, which can help provide most nutrients needed by the human body. They can be said to be the most nutritious food group and the cornerstone of diet.
Efficacy and function
1, disease prevention, cancer prevention
Whole grains contain vitamin C, potassium, copper, zinc and other nutrients, which help to improve some uncomfortable symptoms, promote health and prevent diseases. In addition, the whole grains also contain protein, B vitamins, amino acids and other substances, which have anti-cancer and anti-tumor effects, and can effectively prevent cancer after eating.
Step 2 remove toxins
Magnesium and iron elements rich in whole grains have a good effect on accelerating waste metabolism, and the rich dietary fiber can also absorb water molecules, accelerate gastrointestinal peristalsis, and make food residues and toxins quickly excrete.
3. Beautiful and beautiful
For beauty lovers, whole grains are undoubtedly a good choice. Whole grains have certain functions of preventing acne, preventing aging and lubricating skin, and contain a lot of unsaturated fatty acids, which can help reduce the accumulation of cholesterol in the body and promote the metabolism of the body, thus making hair easy to grow, preventing baldness and alopecia, and making hair black and shiny.
Step 4 lose weight
Whole grains contain a variety of substances that can promote fat metabolism and calorie burning, and can also help promote gastrointestinal peristalsis and accelerate waste discharge, thus achieving the effect of slimming, and dieters can choose to eat them properly.