1, it is best not to eat polished rice and refined powder during weight loss. The so-called polished rice flour refers to processed rice and flour. The recipes arranged by professional coaches clearly state that you should eat more vegetables and coarse grains during weight loss and use whole wheat instead of flour. For example, eating whole wheat bread for breakfast. If you eat rice, you can only eat a small amount at lunch, but you can't eat pasta at that time.
2, the lack of proper amount of sugar in the body will make the oxidation of fat incomplete, which may lead to dehydration, sodium loss in the body and copper acidosis. From the point of view of nutrition, rice can provide starch, which belongs to a kind of carbohydrate; It is the main source of calories in daily diet and the first choice of body heat source. Carbohydrates can be divided into sugar (including monosaccharide and disaccharide), starch and dietary fiber, among which sugar, syrup and honey are rich in monosaccharide or disaccharide; As for cereals (such as rice) and root vegetables, they are rich in starch and dietary fiber, and each gram of carbohydrates can provide 4000 calories. To absorb carbohydrates, you can learn from cereal products (such as cereal, bread, rice and flour), fruits and vegetables.
During weight loss, eating rice and pasta is actually the same. From the point of view of weight loss and calorie intake, there is not much difference between rice and steamed bread as the staple food, because 100 grams of rice and white flour produce about 3500 kilocalories. Then the only difference between steamed rice and steamed bread is the difference in water absorption and satiety. Some people will absorb more water if they like to eat soft rice or steamed bread. Some people will absorb less water if they like to eat dry rice or steamed bread. In fact, the calorific value of rice and steamed bread is very different in real life. Therefore, Meimei who is afraid of being fat should try to eat less pasta and rice, eat more fruits and vegetables with balanced nutrition, and don't go on a diet. The body is her own and the body is the capital of the revolution. Take care of yourself, take care of your body.
The main ingredient of rice is rice, and the main ingredient of pasta is wheat flour. Like wheat flour, rice produces 4 kilocalories per gram, so eating the same weight of rice produces the same energy as pasta, and the probability of getting fat is the same.
In the final analysis, the main cause of obesity is excessive total energy intake. For example, women who normally engage in light manual labor need 1800kcal of energy every day. The daily food weight is as follows:
Grain: 250g soybean: 25g vegetable: 500g meat:150g egg: 50g milk: 250ml.
Nut: 10g fruit 200g edible oil 25g salt 6g.
If you want to lose weight, you can reduce the staple food to 180 grams, avoid nuts, eat as little oil as possible, focus on lean meat or fish and shrimp with low fat content, and reduce 50 grams of meat. The amount of other fruits, vegetables, milk and eggs should not be less, because the intake of protein, vitamins and minerals should be ensured. You can't eat all the staple foods. You can reduce it according to the above suggestions, but you must not eat it, because staple food is the only source of energy for the brain. If it is lacking for a long time, it will bring many unpredictable risks to the body.
1. Fat noodles are short of rice. The fatter you eat, the thinner you eat. That's what northerners say. On second thought, it still makes sense. Just compare Xinjiang people with Sichuan people. People in Xinjiang are mainly pasta. Most people in Xinjiang can't live without rice all year round, and they can't live without a meal. What's more, they can skip meat and noodles. Steamed buns are also the staple food of Xinjiang people.
Uighurs like to eat rice noodles, naan cakes and baked buns, and most people prefer naan cakes. Stripes and naan cakes ate the bellies of Uygur men and the plumpness of women.
Eating pasta will make Xinjiang people, whether Han or Uygur, grow as tall and strong as cattle.
Sichuan is rich in rice, and Sichuanese have a special liking for rice. Sichuanese and Xinjiang people are just the opposite. It's okay not to eat noodles three times a day, but not rice. Sichuanese can almost recognize Sichuanese when they walk in the street.
This strongly proves that eating pasta is easier to get fat.
2. Rice is cloudy or sunny, rice is soaked in water, and flour is a dry crop, which absorbs more yang than rice flour, which makes pasta more difficult to digest than rice and leads to excessive nutrient accumulation in pasta. What makes people fat. Compared with pasta, rice is low in nutrition and calories, and it is digested quickly, so eating rice will not make you fat.
I give you advice on losing weight.
Which is easier to get fat, rice or pasta?
Rice and pasta are staple foods that people in China often eat. Generally speaking, northerners prefer pasta and southerners prefer rice. This diet style is related to regional differences and cultural customs.
Some people say that northerners are tall and strong, while southerners are small and exquisite. Is it because pasta is more fattening than rice flour? The following words will guide you.
Look at the answer first:
According to nutritionists' research suggestions, carbohydrates in our daily diet should account for 60%~70% of the total energy, and rice and pasta are the main energy sources. The common cause of obesity is that the long-term daily intake is greater than the daily consumption, resulting in excess calories.
Therefore, we can't simply say which is more likely to lead to obesity, rice or pasta. We should comprehensively consider food intake, cooking methods, daily calorie consumption and other factors.
Nutrition of rice and pasta
Rice is a kind of food boiled with rice and water, and it is the main source of energy and nutrition. We convert food into calories needed by the body through the digestive system to cope with the body's basic metabolism and daily work activities.
From the point of view of nutrition, starch and protein are the main nutritional components of rice, and the content of protein is about 8%. The amino acid composition of rice protein is reasonable and its biological potency is high, but its nutritional quality is affected by rice varieties and processing technology [1].
The main component of rice is carbohydrate, and its protein is protamine. Amino acid composition is relatively complete, easy to be digested and absorbed by the human body.
In addition, the contents of minerals, dietary fiber and B vitamins (especially vitamin B 1) in brown rice are higher than those in polished rice, but the content of lysine in rice is lower.
Pasta refers to food mainly made of flour. China's pasta snacks have a long history, different flavors and various varieties, mainly including noodles, steamed bread, flower rolls, fried dough sticks, cake paste, jiaozi, steamed buns, wonton and dough twists. Western food includes bread and various scones.
Pasta can be divided into steaming, boiling, baking, frying, roasting, frying and stewing. Different production methods cause different nutritional losses.
We can't judge the degree of obesity simply by the calories of rice and flour.
The calorimeter shows that the calorie of rice is 1 16 kcal/100g, that of noodles in pasta is 280 kcal/100g, that of steamed bread is 22 kcal/100g, and that of fried dough sticks is 380 kcal.
Then some people will think that pasta is easier to get fat than rice. In fact, this statement is one-sided. Because the amount of rice and pasta we eat at a meal is different, it is unscientific to talk about calories without quantity.
For example, if you eat 250g rice, 100g steamed bread, the calories are obviously higher.
In fact, the starch content of all kinds of cereals is 70 ~ 80%, even rice (about 78%) is slightly higher than flour (about 72%), but the protein content of flour is higher than rice, and the fermented pasta may contain more B vitamins.
Heat difference caused by cooking methods
With the development of society and the change of cooking methods, people make rice and pasta in various ways, and people can eat staple food according to their own preferences. However, different cooking methods will also affect the final calories of rice and pasta. The same rice or pasta will have different calories with different cooking methods.
1. For rice, there are boiled, fried, rice cakes, roasted rice, fried rice cakes and so on.
Relatively speaking, if a large amount of edible oil is added to the frying, frying and frying methods, nutrition will also be lost; The cooking method is the simplest, and the steamed rice has the best nutrition and the lowest calorie.
However, cooking methods have a great influence on the digestibility of rice. Different heating methods and heating time affect the enzymatic hydrolysis of protein and the composition of amino acids in rice digestive juice, thus affecting the digestion and absorption of protein by rice [2].
2. For pasta, if it is simply fermented and kneaded into steamed bread, steamed buns and steamed cakes, the consumption of edible oil will be less and the calories will be lower. If it is a thousand-layer cake, scallion cake, shortcake, hand-grabbed cake and fried dough sticks, the calories will increase greatly, and people who lose weight should eat less or choose not to eat.
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If you want to exercise or lose weight, you can consider the overall intake when choosing the staple food, because weight loss controls the intake throughout the day, and there is no need to haggle over the choice of rice and pasta for a meal. After all, they all belong to refined rice noodles.
Brother Chao suggested:
Everyone should try to match the thickness, brown rice, purple potato and so on. You can also take it properly in your daily diet. Their dietary fiber, vitamins and minerals are richer than polished rice. A balanced and nutritious diet will not cause excess calories, nor will it make people fat.
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refer to
[1] Hatun N, prakash J. Nutritional quality of rice cooked by microwave and pressure [J]. International Food Science and Technology, 2006, 12(4): 297-305.
[2] Su Yuting, Yin Tao, Zhao Siming, Effects of cooking methods and rice varieties on protein digestibility of rice [J]. Food Science, 2014,35 (03):100-105.
Author: Pang Zhao
There is a great difference in calories between rice and steamed bread. If you can eat, you won't gain weight when you are full!
The heat difference between rice and steamed bread with the same weight is twice!
It can be seen that southerners are thinner than northerners because they have a diet basis.
Not only that, but also .......
1? After fermentation and cooking, the starch granules in steamed bread are highly gelatinized, which can be easily wrapped and digested by gastric acid when eaten in the stomach, even if you don't chew it very carefully.
2? Flour is fermented to make steamed bread, and many B vitamins in it are not only preserved, but also significantly increased. As a coenzyme of carbohydrates in the process of energy conversion in the body, it will provide better nutrition.
3? Some people put sugar in steamed bread, which is euphemistically called to make yeast have more food, but it will obviously increase the calories of steamed bread. Of course, if steamed bread noodles are made into flower rolls, the heat will be further increased!
What's wrong with rice except that its calories are lower than those of steamed bread?
1? Both rice and wheat contain phytic acid. Phytic acid can affect the absorption of some minerals, but it is only removed after fermentation, so steamed bread is easier to supplement calcium. This shows that northerners used to be tall and had something to do with eating steamed bread.
2? If rice is not chewed slowly, people with bad stomachs are prone to discomfort. Many people say that soaking in rice is unhealthy. In fact, it is not that the food itself is unhealthy, but that you tend to drink rice as porridge. Such grains of rice need more work from the stomach. Steamed bread has almost no similar problems. Whether it is eaten dry or soaked in water, it is equally easy to digest. Therefore, the requirement of clinical nutritious diet for digestive tract diseases is to choose fermented staple food as far as possible.
3? People who want to lose weight can choose low-calorie rice and eat leftovers. Because the temperature drops after rice is placed, the starch is aging and irreversible, so the leftovers are not delicious even if they are heated again, and they are not easy to digest, and the heat can not be completely released, which is conducive to controlling blood sugar and weight, but only if your stomach is fine, don't make the leftovers into fried rice, otherwise the heat will be higher!
In fact, both white rice and white steamed bread are almost empty sugar foods, which mainly provide carbohydrate calories. The dietary fiber content is too low and the blood sugar response is faster. Therefore, people with hyperglycemia and hypertriglyceridemia are not suitable to choose steamed bread and rice made of polished rice and white flour, but brown rice, coarse grain steamed bread or potato steamed bread will be better!
China has a vast territory and rich resources. Since ancient times, northerners love pasta, while southerners love rice. These two staple foods belong to different parts of the world. So, as a staple food, have you ever thought about the difference between them? Which is more likely to make people obese? Let's take our friends up and down today.
Judging from the above data, the calories, fat and carbohydrates of pasta are higher than those of rice. Similarly, eating 2 liang rice produces less calories than eating 2 liang steamed bread 1.5. Obviously, from the point of view of calories, eating steamed bread is easier to gain weight.
From the point of view of digestion and absorption, phytic acid in steamed bread is destroyed after fermentation. On the one hand, minerals are easier to absorb, on the other hand, starch has a higher degree of gelatinization and digestion is of course faster. Phytic acid in rice is cooked directly without fermentation, and there is more phytic acid, which will affect the absorption of nutrients. If you don't eat it while it is hot, it will produce resistant starch and waste some calories. This is the reason why "cold rice is easier to lose weight". Therefore, compared with white rice, eating white rice is easier to lose weight!
Summary:
From the point of view of nutrition, there is not much difference between white rice and white steamed bread, because they are refined white staple foods, and almost all minerals and vitamins are removed during processing, mainly providing carbohydrates, which has little effect on other nutrients. From the above data, you will find that eating steamed bread is not as good as eating hot rice, while eating hot rice is not as good as eating brown rice, which is not only low in calories but also easy to lose weight. The most commendable thing is that its nutritional value is much higher than the refined white staple food. It contains B vitamins and minerals that refined white staple food doesn't have, so you should know which staple food to eat next time, whether from the perspective of nutrition or fat.
Refer to "China Food Composition Table"
Authors: nutritionists in Zhao Bo.
Rice and pasta are common staple foods in daily life. There are differences in diet between the south and the north of China. Generally speaking, southerners eat more rice, while northerners live on pasta. So which is more likely to get fat, rice or pasta?
If only in terms of nutritional components, there is little difference between the ingredients contained in rice and pasta. It was found that the nutrients in every 100g rice included 347 calories and 0.8g fat. The nutrients in flour per 100g include 366 calories and 2.2g fat. From this point of view, for the two staple foods, rice and pasta, the difference in nutritional elements can be said to be minimal.
Many people may think that eating pasta is easier to get hungry, so they will unconsciously increase their intake when eating pasta. In fact, no matter what kind of staple food you eat, as long as you pay attention to controlling your intake, you will not easily cause obesity.
It should be noted that although the fat and calories contained in rice and noodles are not very high, if they are eaten in large quantities for a long time, they will still lead to fat accumulation in the body, which will lead to obesity.
Through the above introduction, I believe everyone has a certain understanding of which is more likely to get fat when eating rice or pasta. Both rice and noodles need to be controlled, otherwise it may lead to obesity.
Instructor: Deputy Chief Physician, Department of Internal Medicine, Geely District People's Hospital, Luoyang City, Gao.
He has been engaged in clinical internal medicine for more than 20 years and has rich experience in common and frequently-occurring diseases in internal medicine.
Thank you for your invitation.