1, how to eat rice to lose weight
1. Add some "coarse" to the rice.
Brown rice can regulate unsaturated fat, accelerate intestinal peristalsis and prevent constipation and intestinal cancer; The dietary fiber contained in brown rice combines with cholesterol to promote the discharge of cholesterol, thus helping patients with hyperlipidemia to lower their blood lipids. The content of B vitamins in black rice is about 4 times that of ordinary rice. B 1, B2, B6 and B 12 in vitamin B group can promote the metabolism of fat, protein and sugar, and have the functions of burning fat and avoiding fat accumulation. Adding proper amount of brown rice and black rice to rice can increase the nutritional content of rice and enhance the satiety of rice, and the more you eat, the thinner you get.
2. Add some beans to the rice
Beans such as red beans, peas and soybeans are not only rich in minerals and trace elements, but also contain a lot of dietary fiber. At the same time, they can also provide rich protein, which can 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.
Add some glue to the rice.
Oats, barley and other staple foods contain colloidal substances, which belong to soluble dietary fiber, which can improve the viscosity of food and delay the digestion speed. When cooking porridge, you can not only put some oats, but also add gelatinous platform materials such as seaweed and honey locust rice.
4. Add some vegetables to the rice
Cellulose and plant polysaccharides in vegetables can increase the volume of rice, and a large amount of water in them can dilute calories, delay gastric emptying, delay gastric emptying and lose weight quickly. Therefore, it is advisable to add some high-fiber vegetables such as mushrooms, diced bamboo shoots, Flammulina velutipes, kelp and bracken to rice, which can not only enrich varieties, but also improve satiety.
Step 5 add some vinegar to the rice
Vinegar has the function of delaying gastric emptying and reducing digestion speed, so the staple food added with vinegar such as laver rice balls is beneficial to lose weight. If you eat white rice with vinegar mixed with cold dishes, it will also help to achieve the effect.
2. How to cook rice?
1. Steamed rice with vinegar
Cooked rice should not be stored for too long, especially in summer, which tends to turn sour.
Practice: If you put vinegar in steamed rice, it can prevent rancidity, and it is easier to store. It will not be sour with vinegar, and the taste is still sweet.
2. Steamed rice with oil
Old rice steamed rice is not as delicious as new rice, but if we change the method of steamed rice, old rice will be as delicious as new rice.
Practice: soak in clear water for two hours, remove and drain, then add a proper amount of hot water, a tablespoon of lard or vegetable oil to the pot, boil it with strong fire and simmer it for half an hour. If you use a pressure cooker, it will be cooked in 8 minutes.
3. Steamed rice with salt
This method is only used when the leftovers are steamed again. If you can't eat the remaining rice, you need to steam it again. The re-steamed rice always has a taste, not as delicious as the newly steamed rice.
Practice: when steaming leftovers, put a small amount of salt water to remove the fishy smell of rice.
4. steamed rice with tea
Steaming rice with tea can make the rice have good color, fragrance and nutrition, and has the benefits of relieving boredom, cleaning the mouth, dissolving food and providing vitamins.
Practice: Take 0.5- 1 g tea according to the rice, soak it in 500- 1000 ml for 5 minutes, then filter out the tea residue, pour the filtered tea into the washed rice, and steam it in the pot as usual.
3. What are the staple foods to lose weight?
1. Brown rice
Brown rice is also a coarse grain, rich in dietary fiber, which can promote diuresis, promote metabolism in the new city and expel toxins from the body. It is a good choice for people who lose weight. But eating too much brown rice can easily lead to indigestion and flatulence, so it is necessary to control the daily intake.
potato
Although potatoes are starchy foods, most of the starch contained in them is resistant starch, which is slow to absorb, full and low in calories. Occasionally, you can steam potatoes and make mashed potatoes into staple food, which is delicious and slimming. But pay attention to the cooking skills of potatoes. Deep-fried cooking will turn the potatoes after losing weight into "body killers".
3. Oats
Oat is a coarse grain rich in dietary fiber, which is often used as breakfast food. Oats have low glycemic index and strong satiety, and can also reduce blood lipid, which is of great benefit to weight loss and prevention of hypertension and other diseases. Moreover, oatmeal is very easy to make, and it can be delicious simply by boiling it with milk.
Warm reminder: Only when the total calories we consume every day are greater than the consumption will we gain weight, so as long as it is properly matched, eating rice will not only not gain weight, but also play a role in controlling diet to a certain extent.
4, diet taboos to lose weight
1, all western food: Although there are many dishes, each dish only takes up a corner of the big plate, but the heat of western food is more amazing than that of Chinese food. An onion appetizer can have up to 800 calories, not to mention steak.
2. Disguised food: Many foods are characterized by health, but in fact they don't have much nutrition, such as various fruit drinks, vegetable biscuits and children's fruit desserts.
3. Big hamburger: increase the hamburger, double beef patties, and keep the price unchanged-can it really take advantage? The calories of a Big Mac can be as high as 1520 calories, which is all the calories a middle-aged woman needs in a day. Give up what she loves.
4. Stuffed bread: Bread itself is rich in nutrition, but it is different from chocolate, fruit and cream stuffing. Not only has sugar and calories doubled, but nutrition is also pitiful. Therefore, choosing the original whole wheat bread is a good performance for yourself.
5, a small cake with high calories: The cake doesn't seem to have so much fat and calories, but all kinds of high-calorie raw materials are added during the processing. Never let children get into the habit of eating cakes.
6, milk coffee: a cup of ordinary Starbucks white coffee is equivalent to two or two staple foods. But it's not the coffee's fault. Its calories are actually very low. If you like coffee, you'd better "slim down" it and choose a low-fat type without sugar and cream.
7. Food aroma in the supermarket: It is easiest to get hungry when shopping, and then being attracted by the aroma of snacks and meat products in the supermarket will make people eat twice as much at the next meal. Bring water and low-calorie biscuits when shopping, because you can't resist the temptation of food and avoid overeating.
8. Hard-to-refuse food around: There are more and more delicious foods, such as hamburgers, French fries, salads, barbecues, pizzas and desserts. When people are keen on new eating habits, they ignore the most fundamental sources of health: fruits and vegetables. These natural foods are the source of health.
9. Fried food: All fried food should be eaten less. Don't think that frying vegetables and bean products will be healthy. They also contain a lot of fat and should be removed from your menu.