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 components of rice, enhance the satiety of rice and have a better weight loss effect.

2. beans

Beans such as red beans, soybeans and peas are rich in protein. Protein has stronger inhibitory ability on auxin than sugar, and beans are rich in dietary fiber. Adding some beans to rice can greatly improve the satiety of rice.

3. High-fiber vegetables

Vegetables are low in calories and contain dietary fiber, which makes them feel full and nutritious. Adding some vegetables to rice can not only enrich the taste of rice, but also increase the nutrition of rice and enhance the weight loss effect. But vegetables can't be cooked too badly, so when steaming rice, you can put vegetables when the rice is almost cooked. Putting it too early will destroy the nutrition of vegetables.

During the processing of white rice, the loss of dietary fiber is serious, and it is not easy to get full simply by ingesting fresh water compounds. Adding dietary fiber to the staple food can "eat full and eat less."