Quinoa Quinoa has a strong sense of fullness, high dietary fiber+low GI, full but not fat, worthy of the name. Quinoa is more delicate and chewy than brown rice. White quinoa has thin skin and better taste. Quinoa has a layer of saponin on its surface. If you want to make delicious quinoa rice, you need to soak it several times in advance to avoid astringency after cooking.
Oats Oats are rich in B vitamins, minerals and dietary fiber, which are convenient to buy, affordable, convenient to make and ideal in taste. But not everyone named "oatmeal" can lose weight. Oatmeal and raw oatmeal are recommended.
Beans and beans are rich in B vitamins and a lot of dietary fiber. Their digestion speed is slow, blood sugar rises gently, and they feel fuller, which will double the weight loss effect. Peas, edamame, red beans, mung beans and black beans are all suitable as staple foods.
Spaghetti Spaghetti has a low GI and a strong sense of fullness. Friends who love noodles can replace spaghetti when they lose weight. However, beware of the calorie bomb-spaghetti sauce. You don't have to pursue pure pasta sauce to lose weight. Try to make some low-calorie ones yourself.
Buckwheat noodles Buckwheat noodles are a kind of miscellaneous grains noodles. The raw material is buckwheat without shell, whole grain and low GI. It is definitely a good partner to lose weight. Soba noodles are cooked directly, which tastes strange and not acceptable to everyone. It is best to make cold noodles.
The calorie ranking of diet staple food is fried dough sticks (388 kcal/100g) > cakes (354 kcal/100g) > noodles/flour (277 kcal/100g) > steamed buns (227 kcal/100g). Kloc-0/00g) > Rice (1/6 kcal/100g) > Corn (1 12 kcal/100g) Details >:>
Which is better to lose weight and eat rice/noodles/steamed bread? Noodles with specific calories (277 kcal/100g) > steamed bread (223 kcal/100g) > rice (1 16 kcal/100g).
Compared with the satiety and calories of 1, larger ones are generally more likely to make people feel full. With the same calories, rice and noodles contain more water than steamed bread. After eating, the stomach is full, and it is easy to get full.
2. The higher the content of protein and dietary fiber, the stronger the satiety. 100g steamed bread contains 7g of protein and 1.3g of dietary fiber, which is more than noodles and rice, so it is hungry.
3, choose low GI food, more hungry. Look at the data, steamed bread 88 > rice 83 > white flour 82, steamed bread out, the flour is slightly better.
For losing weight, rice/noodles/steamed bread is not the best choice. If you want to lose weight faster, Bian Xiao suggested using whole wheat steamed bread instead of white steamed bread, using miscellaneous grains rice or bean rice instead of white rice, and using miscellaneous grains noodles or vegetable noodles instead of white flour.
What kind of rice is used for slimming rice? Coix seed has the effect of nourishing the stomach, especially in summer, and can also achieve the effect of eliminating dampness. Coix seed is low in calories and rich in dietary fiber. Coix seed can also be eaten as a staple food, and the feeling of fullness is also very strong. It is a good substitute for staple food for people who lose weight.
Black rice Black rice has high nutritional value. Its nutrition is higher than that of rice, but its sugar content and rice are less, but many people regard it as a staple food. However, eating a little during weight loss can supplement nutrition and won't worry about getting fat.
As a kind of green food, brown rice has a good effect on obesity and gastrointestinal dysfunction, and can improve physical fitness and metabolism. Using brown rice instead of white rice, human blood sugar rises slowly, blood sugar is not easy to rise, and cell absorption is reduced, which can achieve the effect of losing weight.
Xiaomi Xiaomi also belongs to coarse grains. The food is rich in fiber and low in calories, and it is easy to feel full when eating. Suggest eating more. Women can not only keep their figure, but also keep their skin smooth.
How much diet rice should I eat? Girls need to consume1200× 50% ÷ 4 =150g of carbohydrates every day; Boys need to consume 1600×50%÷4=200 grams of carbohydrates every day.
Assuming that all carbohydrates are provided by rice (77 grams of carbohydrates per 100 grams of rice), then girls need to eat 190 grams of rice every day (equivalent to10 when converted into rice); Boys need to eat 260 grams of rice every day (converted into rice is equivalent to about 15 Liang).
It is suggested to supplement coarse grains and miscellaneous beans to provide carbohydrates when losing weight, which has higher nutritional value and stronger satiety, and is easier to lose weight than simply eating rice.
How to make slimming rice brown rice ingredients: brown rice, water.
Practice: soak brown rice for one night, cook it directly without soaking, then you will eat raw rice; Then add the soaked brown rice into the rice cooker according to the usual weight, and the ratio of brown rice: water = 1: 1.5 is the most suitable, and it doesn't matter if it is more.
Oats and brown rice: raw oats and brown rice.
Practice: put brown rice and oats in a container and wash them twice together! After washing rice, add a little water to cover oats and brown rice, soak for about 4 or 5 hours, and steam rice directly with soaked water.
Sweet potato brown rice ingredients: brown rice, sweet potato
Practice: soak brown rice and add more water for at least two or three hours; Dicing sweet potato, adding brown rice, and steaming in an electric cooker; Sweet potato is also a staple food to lose weight, with high fiber, low GI value and much higher nutrition than polished rice.
Cellulose and plant polysaccharides in vegetable rice can increase the volume of rice, and a large amount of water in it can dilute calories and delay gastric emptying, so 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.
Soybean, rice, red beans, peas, soybeans and other beans are not only rich in minerals and trace elements, but also contain a lot of dietary fiber. At the same time, they can 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.
How much should I eat to lose weight steamed bread? It is best not to eat staple food during weight loss. Steamed bread will become fatter and fatter because it contains more starch and fat. If you just start to lose weight and need to eat staple food, you'd better eat steamed bread of about100g. If you don't eat at night, you'd better take fruit as the staple food and do more exercise. You can run in the morning and do some aerobic exercise at home at night. Long-term persistence can help you lose weight.
Practice materials of slimming steamed bread:
500g whole wheat flour, 3g yeast and a little water.
Exercise:
(1) Boil the yeast with 20-30 degree water, then stir it into the flour and knead the dough evenly. When it is almost evenly kneaded, wrap it with plastic wrap and put it in a warm place to start fermentation;
(2) About two or three hours (mainly depending on the temperature, it is enough to expand to two or three times the size). If you press it with your finger, it will collapse, and everything will be fine.
(3) Take out the noodles and rub them evenly, and rub them a few times to exhaust all the air inside. If you think there is still a lot of air, roll them out with a rolling pin and squeeze out all the air;
(4) After the dough is kneaded, it is divided into two or three parts, kneaded into coarse dosage forms, then cut into small dosage forms with a hob, and kneaded until the dough is smooth and round;
⑤ Put it into a steamer, wake it for ten minutes, and then steam it over high fire;
⑥ After the fire is steamed to the upper atmosphere, turn to medium fire, steam for 20 to 25 minutes, then simmer for 5 to 10 minutes, and then the whole wheat steamed bread will be cooked.
What kind of pasta should I choose for slimming noodles? Compared with white flour and white rice, spaghetti is richer in nutrition, lower in body burden, slower in digestion, lower in sugar content, stronger in satiety, higher in density, high in protein and gluten, which is very suitable for bodybuilders.
Buckwheat noodle is a kind of coarse grain noodle, which is not only rich in nutrition, but also rich in fiber. 100 grams of wheat flour can reach 5 grams of plant fiber. Plant fiber can prevent the absorption of fat and sugar, and stay in the abdomen for a long time, which can inhibit the feeling of fasting and prevent and improve constipation.
Corn flour Corn flour is a kind of pasta with very low calories. Corn is rich in lecithin, linoleic acid, vitamin E and cellulose, which can prevent blood pressure and hyperlipidemia, and can also be used in beauty beauty to delay human aging. It is the most suitable for female friends who lose weight and love beauty.
Konjac noodles Konjac noodles have almost no calories and carbohydrates. It consists of up to 97% water, and the remaining 3% is water-soluble dietary fiber. Soluble fiber can alleviate the rapid rise of postprandial blood sugar by increasing water absorption and increasing digestion time, thus reducing the insulin level of blood sugar.
How to eat spaghetti with tomato sauce: spaghetti, pork, tomato sauce, fresh tomatoes, onions, garlic, olive oil, black pepper, soy sauce and salt.
Exercise:
① Blanch tomatoes in boiling water, peel them and cut them into small pieces; Dice pork, and cut onion and garlic into small pieces for later use; Diced meat can also be marinated in a mixture of soy sauce, pepper and salt for a while;
(2) Add olive oil, saute onion and minced garlic to the wok, pour diced meat, stir-fry until it is slightly cooked, and put it on a plate for later use;
(3) Add olive oil to the wok, heat it, pour tomato sauce and diced tomatoes, pour a little water, add diced meat when the soup is half cooked, add appropriate amount of black pepper and salt, and boil it into thick meat sauce;
(4) Take another soup pot, boil water, add pasta, add some salt and cook according to personal taste;
⑤ Take out the cooked spaghetti and pour it with meat sauce, and you can start.
Mushroom shredded chicken with buckwheat noodles Materials: buckwheat noodles, chicken breast, mushrooms, cucumbers, carrots, onions, olive oil, aged vinegar, salt and black pepper.
Exercise:
① Slice mushrooms, shred carrots and cucumbers, and shred onions for later use;
2 Cut the chicken breast into pieces and marinate it with salt, black pepper and cooking wine for a while;
③ Pour olive oil into the pot and stir-fry mushrooms, shredded carrots and chicken breast;
(4) Boil buckwheat noodles from another soup pot, boil them twice, cool them, and then take out cold water. The noodles are very strong;
⑤ Put the fried code on the noodles, add shredded cucumber, sprinkle with chives, and pour in proper amount of aged vinegar according to personal taste.
Kimchi konjac slimming pot materials: kimchi, kelp knots, konjac powder, tofu, mushrooms.
Exercise:
Stir-fry kimchi with a little oil to make it more fragrant, and then add water to boil it;
(2) First, add kelp knots, konjac and tofu, which are more resistant to cooking and will taste better if cooked for a long time;
(3) Cook for about 7 or 8 minutes, then you can put the mushrooms into the pot and cook them together.
(4) Because kimchi itself has a salty taste, it is unnecessary to put salt.
Can you lose weight without eating staple food? Can you lose weight without eating staple food? If you don't eat staple food, you can achieve certain results, but it is easy to rebound. In fact, the decomposition of fat in our body needs the intermediate products after digestion of staple food. Without staple food, fat can't be decomposed, but it breaks down our muscles. Large muscle density, high water content, small volume and heavy weight. If you break down a little muscle, you will lose a big piece, giving people the illusion of success in losing weight.
The correct way is: staple food can be reduced, but it can't be eaten; Some potatoes and miscellaneous grains can be used as staple food instead of refined rice flour.
The harm of not eating staple food to lose weight is an unhealthy way to lose weight. Staple food can not only provide people with calories, but also provide people with B vitamins, dietary fiber, minerals and other nutrients to ensure the adequacy of human nutrients. Not eating staple food for a long time will lead to malnutrition, affect metabolism, lead to physical weakness and induce various physical problems.
Another study shows that low carbohydrate intake may be related to the risk of birth defects. Long-term failure to eat staple foods will affect people's brains, and their early recognition and memory abilities will decline, leading to mental retardation, listlessness and inattention. Even severe depression or anorexia.
In addition, because carbohydrates are the first substances used by human body's ability consumption, if you quit the staple food in weight loss exercise, it will easily cause muscle weakness, damage brain function, cause dizziness, palpitation, weakness and other uncomfortable symptoms, and seriously endanger your health.
Also, for dieters, the way to lose weight without eating staple food is obvious, but the rebound is more serious. If you don't eat staple food, your body can easily get it from other sources. For example, some people will eat more meat or even snacks accordingly, and their intake of oil and calories is higher than that of staple food.