High-quality carbohydrates and staple foods with high carbohydrate content can promote intestinal peristalsis and achieve ideal weight loss effect. Eating more high-quality carbohydrates is good for our health. Let's share some high-quality carbohydrates with you.

High-quality carbohydrates 1 High-quality carbohydrates include brown rice, oats, barley, wheat bran, corn and so on.

1. Brown rice: Brown rice contains rice bran layer and germ layer that polished rice does not have, which can improve physical fitness and metabolism.

2. Oatmeal: Oatmeal is rich in a lot of soluble and insoluble crude fiber.

3. Barley: Barley is rich in dietary fiber, and its nutritional composition is similar to other cereals.

4, wheat bran: contains a lot of vitamin B, cellulose and vitamins.

5, corn: corn contains more crude fiber, rich in calcium, phosphorus, selenium and lecithin, vitamin E and so on.

High quality carbohydrate 2 1, brown rice

As a kind of green food, brown rice has a good effect on obesity and gastrointestinal dysfunction, and can improve physical fitness and metabolism. Eating brown rice is a very popular way to lose weight in Japan. It is understood that after eating brown 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.

2, oatmeal

Oats grow in high altitude areas above 1000 meters above sea level, and the growing environment is very cold. Created the characteristics of oatmeal with high protein and low calorie; At the same time, oats are rich in soluble and insoluble crude fiber, which can absorb a lot of cholesterol in human body and excrete it.

Moreover, due to the high viscosity soluble fiber in oatmeal, it can slow down the digestion time of the stomach and make people feel full. So many people will feel that they are not hungry for a long time after eating oatmeal, which is completely different from what they used to feel. If you eat less fat, you will naturally lose weight.

3. 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.

4. Coix seed

Coix seed has high fiber content and high potassium content, which can eliminate edema to some extent. In addition, it is rich in magnesium, which is necessary for people with edema and obesity! Moreover, coix seed contains a certain amount of vitamin E, which is a beauty food. Regular consumption can keep the skin shiny and delicate, eliminate acne and spots, improve skin color, and have a certain therapeutic effect on warts caused by virus infection.

High quality carbohydrate 3 1 "good" carbohydrate

Fiber-rich vegetables, beans, low GI fruits and whole grains have little effect on insulin levels. Low-carbohydrate foods are foods that like whole grains. The fiber quality of the whole grain is complete, and the absorption of carbohydrates will not be too fast, which is helpful to control blood sugar, increase satiety and slow down the emergence of hunger.

2 "bad" carbohydrates

Bad carbohydrates are refined, processed and low in fiber content, such as white bread, white rice, baked cakes and biscuits, pizza crust and so on.

Ten kinds of high-quality carbohydrates

TOP 1: brown rice

As a kind of green food, brown rice has a good effect on obesity and gastrointestinal dysfunction, and can improve physical fitness and metabolism. After eating brown rice, the blood sugar of human body rises slowly, but the blood sugar is not easy to rise but the cell absorption is reduced, which can achieve the effect of losing weight. Brown rice retains the rice bran layer and germ layer that polished rice does not have, which can not only effectively prevent cardiovascular diseases and anemia, but also improve constipation and promote metabolism.

Top 2: oatmeal

Oats grow in high altitude areas above 1000m, and the growing environment is very cold. Created the characteristics of oatmeal with high protein and low calorie; At the same time, oats are rich in soluble and insoluble crude fiber, which can absorb a lot of cholesterol in human body and excrete it. The high-viscosity soluble fiber in oatmeal can slow down the digestion time of the stomach, so it feels full.

Top three: barley

Barley is rich in dietary fiber, and its nutrients are similar to other grains, so it can be used as a staple food during weight loss. It is a good choice to make barley into tea. The dietary fiber contained in barley tea can regulate the digestion and absorption function, thus delaying the absorption of nutrients. Dietary fiber produces satiety, avoids excessive intake of calories, fat and carbohydrates, and has the function of preventing and treating obesity.

TOP4: wild rice

Also known as wild rice, wild rice, wild rice and carved glutinous rice, it is a food with high carbohydrate, high fiber and high protein. Eat in moderation when you lose weight. Wild rice is a kind of grass seed, its shell is gray-black and contains high nutrients. Protein, trace elements and dietary fiber in wild rice are much higher than those in rice, which is a rare healthy food and can be called the king of rice.

Top five: wheat bran

That is, wheat husk is the seed coat screened out after grinding wheat flour. Rich in cellulose, it will limit the absorption of some sugar and fat in the gastrointestinal tract and increase fat consumption in the body. It can also absorb water, absorb water and harmful substances in feces in the large intestine, improve colon function and help clear feces.

Top 6: corn

Corn contains more crude fiber, which is 4- 10 times higher than polished rice and refined flour. Corn contains a lot of magnesium, which can strengthen the peristalsis of intestinal wall and promote the elimination of waste in the body. It is also rich in calcium, phosphorus, selenium, lecithin and vitamin E, all of which have the effect of lowering serum cholesterol. The above is very beneficial to lose weight.

Top 7: Barley

Coix seed has high fiber content and potassium content, which can eliminate edema to some extent. Rich in magnesium, it is essential for people with edema and obesity. Coix seed contains a certain amount of vitamin E, which is a beauty food. Regular consumption can keep human skin shiny and delicate, eliminate acne and pigmentation, and improve skin color.

TOP8: Xiaomi

Millet is a common grain, used to cook porridge. Its potassium, phosphorus and magnesium content is high, and its sodium content is extremely low. When you lose weight, you can eat it as coarse grains with flour and rice. Millet belongs to coarse grains, rich in dietary fiber, low in calories, and easy to feel full when eaten. It is easy to eat and can keep healthy and smooth skin.

TOP9: purple rice

I feel full. It contains a wider range of nutrients. Amino acids can support constitution. Too many acidic substances in the body are easy to gain weight, and alkaline purple rice can neutralize it.

buckwheat

There are four varieties of buckwheat: sweet buckwheat, bitter buckwheat, winged buckwheat and rice buckwheat. We usually eat bitter buckwheat and sweet buckwheat. There are buckwheat chips, buckwheat porridge, buckwheat hanging and buckwheat bread on the market. Buckwheat contains niacin.