The calorie of steamed sweet potato is 55kcal per 100g, and that of white rice is 55 kcal per1100g. In addition, the fat content of sweet potato is only 0.2g, which is 1/4 of that of rice.

Sweet potato contains a variety of nutrients, such as vitamins, dietary fiber, potassium, iron and other trace elements.

Compared with white rice and noodles, sweet potato is big, full and sweet. At the same time, dietary fiber has a good stimulating effect on intestinal peristalsis and can promote smooth excretion.

Eating sweet potatoes should also pay attention to eating methods, mainly cooking. Roasted sweet potatoes are not recommended because sugar tends to rise.

For people who lose weight, it is suggested that sweet potatoes can be used instead of staple food, one meal a day, and the weight can be the size of a fist.

2, yam.

Yam has a strong satiety and the calories are not very high. The calorie per 100 g is 57 kcal, which is 50% lower than that of 100g rice.

Yam tastes smooth and sweet, and has the effects of invigorating spleen, benefiting qi and essence. Steamed yam is also easy to digest.

It is recommended to steam or cook porridge in soup. If the staple food is yam, the amount of other staple foods should be deliberately reduced.

3. Pumpkin.

The calorie per 100g is 23kcal, and the fat is only 0. 1g, which can not only bring strong satiety, but also promote digestion. The sugar content of pumpkin after steaming is not high, which is very suitable for people who lose weight.

At the same time, pumpkin is rich in β-carotene, minerals and 8 kinds of amino acids necessary for human body, and its potassium content is also relatively high, so it can be eaten more in summer.

It is recommended to steam directly or cook porridge with millet.

4. brown rice

Compared with ordinary refined white rice, brown rice is rich in vitamins, minerals and dietary fiber, and is regarded as a healthy food with more comprehensive nutrition.

The outer tissue retained in brown rice has high nutritional value, which can not only slim down, but also beautify. It is a very good choice to replace polished rice. Although brown rice takes time to cook, it has a remarkable slimming effect.

5. Xiaomi.

Millet is a nutritious staple food, and the content of protein is higher than that of rice. The calorie of millet porridge is 46 kcal per100g, which is less than half of that of rice. It can not only accelerate human metabolism, but also promote intestinal peristalsis.

For people who lose weight, it is a very good choice to steam or cook porridge with chicken breast and millet.

6.oats.

Oat is a staple food, which is rich in B vitamins, minerals and dietary fiber in common coarse grains. It is simple and convenient to eat.

There are many kinds of oats on the market. Some sweet oats, crisp cereals and broken cereals are advised not to be bought by dieters. Please choose raw oats and oatmeal.

7, red beans and other miscellaneous beans.

Red beans are rich in high-quality protein, which can supplement essential amino acids needed by human body.

Red beans can be cooked with rice or oats to make red bean porridge/red bean oatmeal. For people who want to eat sweets and lose weight, it is also a good choice to make red bean double skin milk in summer. The calorie per 100g is 90kcal, but don't eat too much.

Mung beans are also a good choice. It contains some antibacterial ingredients, which can enhance the immune function of the body. The heat of mung bean paste is 93 kcal per100g. People who lose weight can eat properly in summer, but drink mung bean paste without extra sugar.

According to the recommendation of China Residents' Dietary Pagoda, for healthy adults, it is best to ensure that they consume 250g~400g of cereal and potato food every day, and those who exercise heavily can increase it appropriately.

The staple food contains essential energy for human body. The staple food must be eaten during weight loss, and it will be more efficient to lose weight if you eat it right.