Soybean is healthy and rich in dietary fiber. Peanuts (boiled peanuts, fried peanuts) are nuts. Nuts are healthy, but the calories are concentrated, so you should eat them in moderation. Because we are easy to lack protein and dietary fiber, if I want to eat snacks and not get fat, I will choose edamame instead of peanuts.
The staple food generally contains a lot of carbohydrates, as well as some protein and fat, so it can provide enough energy for our daily activities. But if we consume too much energy, which exceeds the amount we consume every day, the excess energy will be synthesized into fat and stored. When we lose weight, we lose fat. We want to do subtraction instead of addition.
Only carbohydrates, protein and fat in food can provide calories. Only carbohydrate, protein and fat can provide calories in food, and the staple food is carbohydrate-based food. For most people, carbohydrates in the daily diet provide 50 ~ 60% of the total calories, and the staple food is the food that provides the most calories. Therefore, people naturally think that eating staple food is related to obesity.
But it is unfair to put all the blame for obesity on staple food. As I said just now, the root cause of obesity is that you consume more calories than you do. Some people don't eat much staple food, but eating too much fat or sweets will make them fat. Therefore, if you want to lose weight and control your weight, the key is to reduce the total calorie intake and increase exercise to consume more calories.
However, compared with weight loss and weight control, the variety of staple food is indeed particular. Because of the need to control calories, it is required that the nutrition of food should be as rich and comprehensive as possible while controlling the total calories. White rice, white bread, noodles, bread, etc. What we usually eat is relatively simple in nutrients and high in glycemic index. And coarse grains are much better.
In fact, the calories of coarse grains are not less than those in flour and rice, but coarse grains are rich in dietary fiber, vitamins and minerals, and the contents of protein and unsaturated fatty acids are also higher than those in flour and rice.
After the staple food is ingested, it can be digested and decomposed into glucose and absorbed in a short time. If the staple food is ingested, it can be digested and decomposed into glucose and absorbed in a short time, then the blood sugar rises rapidly, which is not good for weight loss. Because the soaring blood sugar will stimulate the secretion of insulin, the role of insulin is to transport glucose to cells, reduce the content of glucose in blood, and accelerate the synthesis of glycogen (which will be converted into glucose again when we lack glucose) and fat.
Glycogen is synthesized faster. If we have abundant glucose for a period of time and glycogen is not used, it will eventually turn into fat accumulation. For example, eating soft white sliced toast instead of whole wheat toast with more wheat bran is a bit chewy and helps to lose weight.
If you want to lose weight, eat less refined staple food. Use some coarse grains instead of the rice we usually eat, and we can also buy coarse grain noodles for the noodles we usually eat. None of these methods try to replace flour and rice with coarse grains, and the calorie intake will be reduced, but it will not be particularly obvious.
The staple food is rich in starch and belongs to high carbohydrate food. The staple food is rich in starch and belongs to high carbohydrate food. Carbohydrates break down in the body to form glucose, and the first part of glucose is broken down to provide energy for the body. The second part of glycogen synthesized in liver cells is stored, called at any time, and transferred to regulate blood sugar when fasting; The third part is the synthesis of fat from glucose, which is transported to adipose tissue for storage.
Therefore, the more staple food you eat, the more carbohydrates you will have, and the more fat you will synthesize, especially polished rice. The staple food made of refined flour is digested and absorbed quickly, and people will gain weight.
To avoid obesity, it is necessary to control diet, ensure balanced nutrition, match the thickness of staple foods, and eat more staple foods rich in vitamins and dietary fiber (slow digestion and strong satiety), such as coarse grains such as barley, buckwheat, corn and potatoes, which can lower blood sugar and avoid obesity. It is also beneficial to control the blood sugar of obese people.
Eat more and exercise less, and the metabolic rate of the body gradually decreases with age, so it is the key to lose weight and eat staple food. The staple foods we eat in our daily life include rice, steamed bread, bread noodles, cakes and biscuits. When we lose weight, we should abandon all these delicate, high-starch and white carbohydrate staple foods. We should give him a little change in form while eating these staple foods, which is good and not easy.
For example, when we cook, we can add miscellaneous grains, beans and all kinds of beans, so it becomes miscellaneous bean rice, which has a particularly high nutritional content, because miscellaneous beans are rich in dietary fiber, have a complete whole skin floating powder, grow B family and have a particularly high vitamin content.
Generally speaking, I eat more and exercise less, and my metabolic rate gradually decreases with my age. In addition, I have bad living habits, like to eat snacks, like to drink carbonated drinks, lack of sleep, exercise less, and like to eat vegetables and rice sweeter than salty oil. It is most natural to gain weight, but the problem is not to gain weight.