What are the staple foods of high-quality carbohydrates? Eating carbohydrates has many benefits. If it is a good carbohydrate, it will not only make you fat, but also help you lose weight successfully! No special diet is needed. As long as you know how to choose food, what are the high-quality carbohydrate staple foods?
What are the staple foods of high-quality carbohydrates? 1 10, corn.
Compared with oats and quinoa, corn can be regarded as a relatively popular staple food. North and south, suitable for eating in spring, summer, autumn and winter. However, due to the lack of two amino acids-tryptophan and lysine, it is not recommended to eat corn for a long time.
Food suggestion: roasted corn, boiled corn salad. Don't be a single staple food for a long time, replace it with other staple foods.
9.sweet potato
Compared with our traditional fine staple food, white rice and noodles, sweet potato is richer in dietary fiber and more full. And the price is very low, the taste is slightly sweet, and it is a very affordable and healthy staple food. Then why is it the second from the bottom … because it tastes sweet … and it is much easier to eat.
Edible suggestion, steaming is the best choice. Can be eaten with milk, which is more convenient. The specific dosage is taken according to the carbohydrate standard that the human body needs every day.
8, taro
On people's dining tables in our country, this is taro, which has been covered with vegetables and entered our three meals a day. In fact, their main content is carbohydrates, which is more suitable for us to eat as a staple food. Because his sodium content is slightly higher than that of No.7 potato gentleman. So I lost to Potato King ... and my heart was blocked.
Edible advice is still a familiar technique-cooking!
7.potatoes
Compared with the first two staple foods, potatoes have lower sugar content and lower calories. No wonder China is also advocating to prove to Potato Jun that "potatoes are the staple food."
Food suggestion and cooking are the best choices. Can be eaten with milk, which is easier to digest and absorb;
6.peas
What? This nima is also a staple food? Yes, that's right. You are not mistaken. Peas are also suitable as staple food. It has the advantages of low cholesterol, low sodium salt, low saturated fatty acid, rich in phosphorus, potassium, iron, protein and dietary fiber. Among them, trace elements are also accelerators for people to lose weight.
Edible suggestion: a small amount of sesame oil can be eaten after it is cooked and cooled; It can also be cooked with corn, diced carrots and diced chicken breast.
5. Mung beans
Compared with peas, mung beans also contain vitamin E and vitamin B 1. So its influence value is more suitable for fitness people to eat.
Edible suggestion: Considering that there are fewer people who take mung beans as their staple food, we suggest that mung beans and rice be cooked into porridge or rice according to the ratio of 1:2. Remember to soak it thoroughly before eating.
4. adzuki bean
Now many people don't eat mung beans, because mung beans are cool ingredients. Therefore, I recommend another warm bean staple food to you. Compared with mung beans, red beans taste much milder.
Dietary advice, being a man, the most important thing is to be happy. Refer to mung beans for specific eating methods.
3. Xiaomi
Have you ever heard of millet nourishing stomach? Generally, coarse grains have high dietary fiber and strong satiety, which is not suitable for digestion. Not suitable for friends with bad stomach. So recommend Xiaomi to everyone! Have you all heard the saying that millet nourishes the stomach? This kind of mild stomach-nourishing food is especially suitable for healthy friends with bad stomachs. That's why it entered top3.
Edible suggestion: Cook with rice or millet porridge. Pot friends with bad stomach can be preferred.
2. Brown rice
Because the epidermis on the surface of brown rice has not been removed, the nutrients have remained. Brown rice is the "whole grain" that we advocate without finishing.
Edible suggestion: Soak thoroughly before eating, otherwise the taste will make you feel like eating raw rice. You can eat it with beans and it tastes better.
1 oatmeal
Oats contain low cholesterol and saturated fatty acids, vitamin B 1, phosphorus, potassium, iron, zinc, protein and dietary fiber. The most important thing is convenience, convenient to buy and eat, and a variety of taste combinations!
Edible suggestion: There are many kinds of oats on the market, so you must buy raw oats. Oat+fruit+cereal+nuts mixed milk heating 1 min, a balanced breakfast will be available!
What are the staple foods of high-quality carbohydrates? These 9 kinds of high-quality carbohydrates with low GI have little influence on insulin level and slow absorption, which are helpful to control blood sugar, increase satiety and reduce hunger. Compared with other staple foods, the calories are relatively low.
1, quinoa
Super grain quinoa: dietary fiber content is as high as 7. 1%, cholesterol is 0, gluten-free, low in fat, low in calories (305kcal/ 100g), low in sugar (GI sugar content is 35, low in sugar standard is 55) and high in protein (16% ~ 200). Rich in various vitamins and minerals.
2. Coix seed
It is rich in nutrients, containing 52%-80% carbohydrate, 0/3%-17% protein and 4%-7% fat. Oils and fats are mainly unsaturated fatty acids, of which flax oleic acid accounts for 34%, and there are special coix seed esters. Flour pasta is a kind of high-value health food. Millet kernel has the effects of invigorating spleen and diuresis, clearing away heat and relieving cough.
3. Brown rice
Common high-quality carbon staple food. Brown rice is rich in vitamins B and E, which can effectively improve people's immunity. At the same time, it is rich in dietary fiber and provides a good feeling of fullness.
The calcium content of brown rice is 1.7 times that of polished rice, the iron content is 2.75 times that of polished rice, the nicotine content is 3.2 times that of polished rice, and the vitamin B 1 gundam 12 times. Vitamin E in brown rice is 10 times that of polished rice, and cellulose is as high as 14 times.
4. Sweet potato
The contents of vitamin B 1 and vitamin B2 are twice that of flour, vitamin E is 9.5 times that of wheat, and cellulose is 10 times that of flour. Vitamin A and vitamin C are high, while rice and flour are zero.
Sweet potato is slightly alkaline, while rice, noodles and meat are all acidic foods. Proper consumption of sweet potato can keep the pH balance in the blood.
5. Wheat bran
The most remarkable feature is that it is rich in dietary fiber, and at the same time it can reduce the estrogen content in blood and prevent breast cancer.
6.buckwheat
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.
But the content of protein in buckwheat is low.
7. Oats
Oats may be the most popular staple food, and overnight oats are more popular.
High dietary fiber, water-soluble dietary fiber in oats is 4.7 times and 7.7 times that of wheat and corn respectively; The content of protein is 15%, which is rich in floating vitamins and minerals.
8. spaghetti
After this Italian food was introduced to China, it became popular because of its excellent taste and relatively low calorie and hypoglycemia index. It is a common healthy staple food in restaurants.
9. Corn
Corn contains more crude fiber, which is 4 ~ 10 times higher than polished rice and refined flour. Corn also contains a lot of magnesium, which can strengthen the peristalsis of intestinal wall and promote the elimination of waste in the body. It is rich in calcium, phosphorus, selenium, lecithin and vitamin E, all of which can reduce serum cholesterol. The ingredients and functions of the above corn are very beneficial to lose weight. At the same time, when corn is ripe, tassels have diuretic effect, which is also a good helper to lose weight.
What are the staple foods of high-quality carbohydrates? 3 Top 1: black rice.
As a kind of green food, black rice has a very good practical effect on obesity and gastrointestinal obstruction patients, which can improve physical fitness and basal metabolism. Eating black rice is a fashionable way to lose weight when going to Japan. According to statistics, after taking black rice, the body's blood sugar level rises slowly, and it is not easy to rise, but the somatic cell intake decreases, which can achieve the actual effect of losing weight.
In addition, black rice enjoys the husk layer and germ layer that rice does not have. These fruit chemical fibers which help to lose weight can not only prevent cardiovascular diseases and anemia, but also improve constipation and promote basal metabolism.
Top 2: oat flour
Oats grow and develop in the plateau area above 1000 meters above sea level, and the natural environment for growth and development is very cold. The characteristics of oat flour with high protein and low fat were cast. In addition, oat flour contains a lot of soluble and insoluble dietary fiber, which can absorb a lot of cholesterol in human body and excrete it.
And because of the high viscosity soluble chemical fiber in oat flour, it can slow down the digestion and absorption time in the stomach and make people feel full. Therefore, many people will feel that they are not hungry for a long time after eating oatmeal, which is completely different from the feeling of eating it before. If you consume less body fat, your body will naturally lose weight.
Top three: wheat seeds
The dietary fiber in wheat seeds is rich and colorful, and its nutritional components are similar to those of other cereals, so it can be used as a dinner during weight loss. In addition, making wheat seeds into tea is also a very good choice. Dietary fibres contained in barley tea can regulate digestion, thus slowing down the digestion and absorption of nutrients. Dietary fiber can also cause satiety, prevent excessive intake of energy, body fat and carbohydrates, and prevent obesity.
Top4: wild rice
Zizania latifolia, also known as natural rice, wild rice, Zizania latifolia and carved glutinous rice, is a food with high carbohydrate, high fiber and high protein, so it should be properly ingested when losing weight. Wild rice is just the seed of a grass, its shell is gray-black, and its nutrients are very high, and it has not been polished. Protein, various nutrients and dietary fiber in wild rice are much higher than those in rice, which is a valuable health care component and can be called the first among "rice".
Top five: bran
What is wheat bran? Bran, that is, wheat skin, is the seed coat selected by grinding wheat flour. It contains methyl cellulose, which will limit the digestion and absorption of some sugar and human fat in the stomach and increase the consumption of human fat. In addition, it also has the ability to absorb water, digest and absorb harmful substances and excreta in water in the intestine, improve the function of S-shaped colon and help clean up feces. Someone used to lose weight according to the bran slimming method 10 A Jin month. Are you moved?
Top 6: corn
Corn contains more dietary fiber, which is 4~ 10 times higher than rice and refined flour. Corn also contains a lot of magnesium, which can improve intestinal peristalsis and promote the removal of waste in the body. It is rich in calcium, phosphorus, selenium, soybean lecithin and vitamin E, all of which can reduce blood cell cholesterol. The composition and function of corn are very beneficial to lose weight.
In addition, when the corn is ripe, the tassel of the flower is beneficial to urination, and it is also a good assistant to lose weight.
Top7: barley
Coix seed is high in chemical fiber and potassium, which has a certain effect on edema. In addition, it also contains rich and colorful magnesium, which is a must-have top grade for people with edema! Moreover, coix seed contains a certain amount of vitamin E, which is a kind of beauty and skin care food. Regular consumption can keep the skin shiny and delicate, remove acne and spots, and improve skin color. But also has a certain therapeutic effect on warts caused by virus infection.
Top8: Xiaomi
Millet is a common grain, which is often used to cook porridge. Its potassium, phosphorus and magnesium components are high, and its sodium component is extremely low. Can be used as miscellaneous grains when losing weight. In fact, millet is also a miscellaneous grain, rich in dietary fiber, low in calories, and easy to feel full when eaten. It is recommended to bring more. After eating, women will not only lose weight, but also keep their skin smooth.