What are the common high-quality carbohydrates? Eating carbohydrates has many benefits. If it is a good carbohydrate, it will not only make you fat, but also help you lose weight successfully! No special diet is needed. As long as you know how to choose food, what are the common high-quality carbohydrates?
What are the common high-quality carbohydrates 1 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 nicotinic acid, which can promote metabolism, enhance detoxification ability, dilate small blood vessels and lower blood cholesterol.
What are the common high-quality carbohydrates 2 oats?
Oats are hypoglycemic foods. Oats are rich in water-soluble dietary fiber. Complex typical forms can slowly release energy and keep you motivated for a long time, especially oatmeal, which is an ideal breakfast!
sweet potato
High fiber, complex carbohydrates, rich β-carotene, iron and vitamins C and E are all factors that make sweet potatoes an excellent source of carbohydrates.
Quinoa
You may not be familiar with quinoa, as long as you will often see this term in fitness articles. It is almost regarded as a super food. Besides carbohydrates, it also contains high content of good fat and complete protein, which makes quinoa hypoglycemia. Food, besides, quinoa is high in cellulose, vitamins and minerals, and it has almost all the nutrients you want. Don't miss it!
unpolished rice
Brown rice retains a rough surface layer (including cortex, aleurone layer and germ). Therefore, compared with white rice, it is rich in vitamins, minerals and fibers, which is also the reason why the GI value of brown rice is not high.
bean
High fiber in beans can increase satiety, and rich protein and very complex carbohydrates can be converted into energy very slowly!
Whole Wheat Bread
100% whole wheat toast is made of real whole wheat flour instead of wheat bran; Whole wheat flour is directly ground wheat, which retains the nutrition of wheat, including bran, germ and endosperm, and can no longer be accurately controlled, so the blood sugar value is low and the nutritional value is high.
What are the common high-quality carbohydrates 3 1 and black rice?
As a kind of green food, black rice has a very good practical effect on obesity and gastrointestinal obstruction patients, which can improve physical fitness and basal metabolism. Eating black rice is a fashionable way to lose weight when going to Japan. According to statistics, after taking black rice, the body's blood sugar level rises slowly, and it is not easy to rise, but the somatic cell intake decreases, which can achieve the actual effect of losing weight.
2, oatmeal
Oats grow and develop in the plateau area above 1000 meters above sea level, and the natural environment for growth and development is very cold. The characteristics of oat flour with high protein and low fat were cast. In addition, oat flour contains a lot of soluble and insoluble dietary fiber, which can digest and absorb a lot of cholesterol in the human body and excrete it.
And because of the high viscosity soluble chemical fiber in oat flour, it can slow down the digestion and absorption time in the stomach and make people feel full.
Therefore, many people will feel that they are not hungry for a long time after eating oatmeal, which is completely different from the feeling of eating it before. If you consume less body fat, your body will naturally lose weight.
3. Corn
Corn contains more dietary fiber, which is 4 ~ 10 times higher than rice and refined flour. Corn also contains a lot of magnesium, which can improve intestinal peristalsis and promote the removal of waste in the body. It is rich in calcium, phosphorus, selenium, soybean lecithin and vitamin E, all of which can reduce blood cell cholesterol.
The composition and function of corn are very beneficial to lose weight. In addition, when the corn is ripe, the tassel of the flower is beneficial to urination, and it is also a good assistant to lose weight.
4. Coix seed
Coix lachryma-jobi is high in chemical fiber and potassium, and has a certain edema-removing effect. In addition, it also contains rich and colorful magnesium, which is a must-have top grade for people with edema!
Moreover, coix seed contains a certain amount of vitamin E, which is a kind of beauty and skin care food. Regular consumption can keep the skin shiny and delicate, remove acne and spots, and improve skin color. But also has a certain therapeutic effect on warts caused by virus infection.