A low-sugar staple food instead of rice. Many people want to eat some staple food instead of rice when they lose weight, so they can lose weight faster. Next, I will take you to know more about low-sugar staple food instead of rice.
Low-sugar staple food replaces rice 1 1 buckwheat;
The carbohydrate of buckwheat is mainly starch. Compared with other grains, it is easy to cook, digest and process because of its fine particles. Buckwheat is rich in dietary fiber, and its content is 10 times that of ordinary polished rice. Buckwheat contains more trace elements such as iron, manganese and zinc than ordinary grains.
2. Oats:
Compared with other major cereals (such as wheat, corn and rice), oats can inhibit the increase of postprandial blood sugar concentration and regulate insulin. After the carbohydrates in rice and flour are ingested, they will all be hydrolyzed out of control into glucose and enter the blood, which will suddenly increase the glucose concentration in the blood, while the carbohydrates in oats will be slowly hydrolyzed into glucose, which will not lead to a rapid increase in blood glucose concentration.
3. Barley:
Barley contains 55%-65% starch and is one of the cheapest sources of starch. Mainly used in food and non-food, it is the main raw material for making natural starch, starch derivatives, high fructose corn syrup, etc. In addition, barley is the best raw material for producing beer and whisky. In a word, barley is rich in nutrition and has health care function, and it is an ideal raw material for processing popular, economical, convenient and dietetic food.
4. Brown rice:
Brown rice is whole-grain rice which is obtained by hulling rice with little or no processing, and consists of rice bran, germ and endosperm. Compared with white rice, brown rice has achieved the total nutrient retention of rice to a greater extent.
5, purple potato:
Purple sweet potato is rich in dietary fiber, starch, vitamins and trace elements (selenium, iron, calcium, potassium, etc. ), anthocyanin, glycoprotein, carotene, dehydroepiandrosterone and other functional factors, with antioxidant, anti-tumor, enhancing memory, preventing hypertension, repairing myocardium, relieving liver dysfunction and enhancing immunity.
Low-sugar staple food replaces rice 2 5 kinds of low-sugar and fat-reduced rice
First, sweet potato quinoa rice
Ingredients: rice 1 cup, quinoa 40g, sweet potato 1 piece.
Practice: The first step is to clean the rice and quinoa, and peel and cut the sweet potato for later use.
Step 2, put the rice and quinoa into the pot, and add a proper amount of water, about one finger joint high.
Step 3, then put the sweet potato, cook it in an electric cooker, and mix it after cooking.
Second, red bean brown rice
Ingredients: Red beans, 600g brown rice, a little salt.
Practice: Step 1: Wash brown rice and red beans first, and then soak them in water for one night in advance.
Step 2, then put the ingredients into the rice cooker and use the soaked water directly. If it is not enough, add a little more salt and water to cook.
The third step, as usual, cook with a rice cooker, stir it after cooking, and you can eat it.
Third, red dates, oats and coarse grain rice.
Ingredients: 2 red dates, 40g oats and 80g rice.
Practice: The first step is to wash the rice, add oats and soak it in water for a period of time.
Step 2, then remove the core and chop the red dates, put them into rice, put them into a rice cooker and add water.
Step 3, press the cooking button and cook for 50 minutes. Finally, stir well and you can eat.
Fourth, buckwheat millet
Ingredients: rice100g, buckwheat 40g, millet 40g.
Practice: Step 1, wash buckwheat, then soak for 2 hours, wash rice and millet, and soak for 30 minutes.
Step 2, put it into a pot, add a proper amount of water, and the water level is 1 cm. Then press the cooking button, and you can eat it after cooking.
Five, highland barley rice
Materials: 0/00g of rice/kloc, 50g of highland barley.
Practice: The first step is to wash rice and highland barley, and then soak them for 30 minutes.
The second step is to put it into the pot and add a proper amount of water, which is slightly less than the rice cooked at ordinary times.
Step 3, then press the cooking button and cook for 45 minutes. When it is cooked, you can eat it.
Low-sugar staple food replaces rice 3 What foods can replace rice during weight loss?
corn
It is very suitable for corn to replace rice as a daily staple food. Compared with rice, the calorie of corn is 96 kilocalories, which is less than one third of that of rice. And corn is much more nutritious. It contains more dietary fiber and protein than rice. Eating more corn can promote intestinal peristalsis, enhance the elimination of harmful substances in the body, and have a good effect on lowering cholesterol. In our eating habits, coarse grains such as corn are also very popular, but some people who live on rice may not be used to it, because corn is more grainy than rice.
Quinoa
Quinoa enjoys the reputation of "the king of vegetarianism" and is an excellent choice for making diet meals. Quinoa has a strong satiety and contains a lot of dietary fiber. Although its calorie is not much lower than that of rice, its influence on blood sugar is much smaller than that of rice. The glycemic index of quinoa rice is 54, while the glycemic index of rice is as high as 87, and other nutrients are much higher than that of rice. Quinoa has more vitamins and minerals than rice, and protein is also rich in amino acids. We need to get a lot of nutrition when we lose weight, so using quinoa as the staple food is a very effective choice to lose weight.
Purple sweet potato
In fact, both purple potato and sweet potato are ok, but I still recommend purple potato. Because although the calories of purple potato and sweet potato are almost the same, the calories of purple potato per 100g are only about10g less than that of sweet potato, but the nutritional components of purple potato are much more comprehensive than that of sweet potato. Purple sweet potato contains more vitamins, dietary fiber, less sugar and selenium. The most important thing is that purple sweet potatoes contain anthocyanins. We all know that anthocyanins are antioxidants.
oat
The calorie of oats is 370 kilocalories, which is similar to that of rice, but many people will take it as the staple food during the period of losing weight, not only because of its satiety, but also because of its rich nutrition. Oats are rich in insoluble crude fiber, which can absorb excessive cholesterol in the human body, promote gastrointestinal peristalsis, accelerate the elimination of waste in the body, and maintain the dynamic balance of blood lipids, thus achieving the effect of slimming. Moreover, oats contain far more minerals than rice, which can promote skin metabolism.
If we want to lose weight, it's not enough to just work on our diet. We also need reasonable exercise. "Shut up and stretch your legs" is a well-known formula to lose weight, but it is not easy to put it into action. How many fairies have fallen down here, and the exercise has reached the standard, so that we can have a healthy body and reach the figure you want. Finally, I sincerely wish you can put on your favorite clothes.