I don't want to talk too much about the nutrition of rice, because basic nutrition knowledge is very easy to obtain. Just look for a lot of rice containing protein, fat, crude fiber and calcium ... but this will not change the identity of rice as a whole. Rice is a kind of food that makes us rely on starch as a way of energy supply. This characteristic of rice is also the main reason for getting fat easily. What is starch? In fact, one word explains it-sugar! It is enough to know that the rice we eat will turn into glucose to supply energy for our bodies when digested.
How can rice not gain weight easily? Let's take a look at the nutritional combination of sugar and oil that are easy to gain weight. This combination is definitely a championship game. It is difficult to gain weight, so we must avoid this.
First of all, starting from changing the way of steaming rice, if there is a need to lose weight or keep fit, then we can't simply eat rice. Adding oatmeal, quinoa and sorghum rice to steamed rice is a very good choice. The addition of miscellaneous grains will weaken the starch gelatinization of rice during steaming, because the added miscellaneous grains have shells, which will reduce the starch content to a certain extent, more accurately, reduce the starch gelatinization degree, while allowing us to ingest more fiber. After eating such a large amount of rice, it takes us longer to digest, which will not only make our satiety last longer, but also prevent blood sugar from rising too fast. Sugar control plays a decisive role in losing weight.
Secondly, what should rice go with? The simplest way to judge, the dishes made in the simplest way can often be used, such as fried vegetables, stewed meat, cold dishes and so on, as shown in the above picture. Do not mix with dishes with complicated production steps, such as sweet and sour tenderloin, roasted eggplant, stewed meatballs, etc. The reason is also very simple. For Chinese food, too many production steps often include operations such as frying and gelatinizing starch, which add new oil and sugar to the dishes.
Even if we adopt more ways of eating rice every meal, we can't change the fact that rice is a carbohydrate. To lose weight, eating more protein is more helpful than eating more carbohydrates, which determines the amount of rice to eat. In a meal, rice accounts for a quarter or even a fifth, not more than two thirds, so that you can feel full and eat more vegetables and meat. In fact, there is more than one kind of rice.
Do not eat rice at night, what effect does it have on your health? If you don't eat rice at night, you don't eat carbohydrate food for dinner. If you are not on a zero-carbon diet, that is, you will eat rice in the morning or at noon, or you will eat spaghetti instead of rice, then whether you eat rice tonight has no effect on you, which is more beneficial to your thinness. From a nutritional point of view, it is equivalent to your dinner without carbohydrates.
If you don't eat rice at the first meal of the day and don't eat rice at night, it is not advisable. Some people may say something about a zero-carbon ketogenic diet. If you can guarantee that you have a nutritionist at home or you are yourself, you can play like this, but ordinary people really don't recommend it for the simple reason. Not that ketogenic diet is not good, but that it is a way to change your eating habits for many years. In more cases, the scale is not easy to grasp.
Others, such as people who don't eat carbohydrates, lose their hair and become stupid, which is not involved here. Under normal circumstances, we can't go to such an extreme.
In short, the goal of losing weight through diet is not achieved by two meals at a time, but a long-term eating habit. For example, your original emphasis on taste and taste is gradually adjusted to a light appetite. Take your time, don't be too extreme, and give your body some time to adapt. For example, eating less rice today is definitely helpful to lose weight, but losing weight is a gradual process. Don't be too fierce Nothing can be a habit = it can't be adhered to for a long time. Naturally, you won't really lose weight, which consumes fat. Otherwise, how can there be a word rebound?
Rice is our most common staple food, but many friends who are losing weight or want to maintain their weight have made three mistakes: eating rice will make them fat, and not eating rice at night will make them thin. The staple food can only be rice.
First of all, why do we eat rice and staple food? In fact, everyone is used to eating rice, so the first thing that comes to mind in the concept of staple food is rice. In fact, we don't have to eat rice. As long as it is rich in starch and can provide us with sufficient glucose energy, it can be used as staple food, such as steamed bread, noodles and other pasta, potato food and starchy fruits (such as pumpkin), so rice is not the only choice for staple food.
Staple food is the bottom of the dietary pagoda in the dietary guide, that is to say, it is the foundation of our body and the most important food we usually eat, so it is best to ensure that every meal is the intake of staple food, so as to maintain sufficient physical strength and clear thinking at all times. Many friends who give up rice in order to lose weight lack a lot of glucose in their bodies and have to rely on a lot of decomposition of glucose and fat to provide energy. However, the energy supply procedures of fat and protein are complicated and inefficient, and there are intermediate products. If you persist for a long time, it is likely to cause indirect hypoglycemia, dizziness and fatigue, decreased thinking ability, lethargy and laziness. Because of the scarcity of glucose, protein decomposition will also increase. Serious hair loss, pale and sallow complexion, decreased immunity, decreased muscle tissue, abnormal physiological cycle, etc. Because most staple foods are rich in B vitamins, but also in charge of some nervous systems. Insufficient intake of staple food for a long time may also lead to depression and negative emotions, and also increase the chance of anorexia nervosa.
Since it is best to ensure that you eat staple food, how can you eat it so as not to get fat? First of all, the amount of staple food must be reasonable. The dietary guidelines recommend that the intake of cereals, potatoes and coarse grains be 150~450g, 50~ 150g and 50~ 150g respectively. Therefore, the average intake of staple food per meal should not exceed 200g, which is probably the full amount of a small bowl. Many friends who have eaten a bowl and want to add a few bowls will have to endure it if they want to lose weight. Coarse grains are also mentioned, so you should eat them with coarse grains in flour and rice, not just rice.
In fact, both rice and wheat flour have been finely processed, and the dietary fiber loss is more, which is not conducive to controlling postprandial blood sugar, and the soaring postprandial blood sugar is not conducive to weight loss (because excessive glucose will be stored as glycogen for a short time, and it will be converted into fat if it is not used). In order to make up for this situation, coarse grains should be mixed with flour and rice, which is rich in dietary fiber, which can stabilize postprandial blood sugar, inhibit the absorption of sugar, fat and cholesterol, and increase satiety.
You can also use potato food instead of staple food, but you should also pay attention to your intake. In addition, if there are starch-rich vegetables and fruits in the dish, it is necessary to reduce the intake of staple food appropriately.
What if you don't eat rice at night? It is ok not to eat rice, but you should also eat some staple foods in moderation, such as pumpkin, chestnut, coarse grain steamed bread and potato food. You will feel full if you don't eat staple food. I may not be hungry before going to bed and want to eat other food. Eating midnight snack won't pay off. In the long run, nutrition may be unbalanced. In fact, there is no big problem if you don't eat one or two meals. If you keep your habits for a long time, it won't have much impact on your health, but you must not lack the intake of staple food in one day. But from the perspective of healthier eating habits, eating staple food properly does not affect weight loss, but also makes our nutrition more balanced.
As one of the most eaten foods (staple food) in daily life, rice has always been familiar to everyone. For the healthy trend of modern society, there are indeed more and more obese and overweight people, and the influence of staple food is indeed greater. How to eat the rice we eat most often is more reliable? How to eat can better prevent obesity? Today, take some time to talk about rice with you.
For rice, you can eat it completely, but you need to make some minor improvements in the process of eating. For the staple food with the largest daily consumption, the general principle is to suggest that everyone should match the thickness in daily life and eat more grains instead.
How to improve rice? Whether brown rice, purple rice or oats, these coarse and miscellaneous foods are rich in dietary fiber, which can slow down the digestion speed, enhance the body's satiety and play a very good auxiliary role in losing weight.
Potatoes are sweet and delicious. Whether it is sweet potato, purple potato or potato, they are all sweet and soft ingredients. Combining them with rice can not only increase the color of food, but also improve the taste.
For potato food, it is also rich in dietary fiber, which can also play a reliable role in helping to lose weight.
All kinds of beans are also rich in dietary fiber and B vitamins, and protein, carbohydrates and other substances are also very rich, which can greatly improve satiety after eating. The digestive speed of beans is lower than that of rice and rice porridge, which is a very good choice for people who lose weight.
Vegetables are beautiful in color, full of water and rich in fiber. The most important thing is that vegetables are low in calories. Combining them with rice is also a good diet to help you lose weight.
For mushroom foods, the same is true, the calories are almost zero, and in addition, dietary fiber, polysaccharide, pectin and other substances are rich, which is a "good thing" to lose weight.
How to eat it specifically? For coarse grains and miscellaneous beans, it is suggested that it can be matched with rice in half, and coarse grains account for half of the total daily staple food; For middle-aged and elderly people with bad stomach, suggestions can account for one third.
For potato food, you should first take it every day. Whether it is sweet potato or sweet potato, it can account for one-third with rice.
For vegetables, put them in when the rice is about to be steamed, and add a little seasoning to help highlight the delicious taste; The same is true of mushroom foods.
What's the effect of not eating rice at night? It doesn't really matter. Other staple foods may be healthier than rice. Under the premise of eating staple food for dinner, it is no problem to replace rice with coarse grains and beans, and it will be more reliable to lose weight.
Nutritionist Tang Xiao will answer your questions. The white rice we usually eat has high carbohydrate content, low fiber content and weak satiety. If we eat too much carelessly, we will get fat easily. So, how to eat rice to control your weight? Here's a little sugar to teach you a few skills.
1. Eat with miscellaneous grains, such as oats, buckwheat, red beans, corn and black beans. These miscellaneous grains are rich in dietary fiber, vitamins and minerals, which can provide a better satiety. Under the same intake, the calories of miscellaneous grains are lower and the satiety is stronger. In addition to the combination of thickness, you can also eat miscellaneous grains directly, such as corn and brown rice.
2. Change your diet. If you can't cook miscellaneous grains, you should pay attention to skills when eating. It is important to lose weight and control satiety. The best way to eat is to drink soup first, then eat vegetables, then eat staple food and meat, which is more conducive to promoting satiety and helping to control food intake.
3. Chew slowly and prolong the meal time. It takes a process for our brains to feel full. If we eat too fast, our brains don't feel full yet, but we are already overeating. Chewing slowly is not only good for the stomach, but also gives the brain a buffer time to help judge the food intake.
4. Change small tableware, which is proved by foreign research. Big tableware often makes people eat more. If you want to control the consumption of rice, you can change yourself into a smaller bowl!
As for whether it is harmful not to eat rice for dinner, it is not recommended to eat staple food at all. You don't have to eat rice, but you'd better eat other foods that can replace rice, such as corncob, purple potato and oatmeal, in case of insufficient energy supply at night.
Rice is a kind of energy that our body needs. Everyone thinks that eating too much rice is easy to gain weight now, because you don't control your intake. The key is not whether to eat or not, but how to control how to eat less.
As the provision of body energy, try to ensure that every meal is seven or eight minutes full and avoid the possessiveness of rice. Most people who get fat because they eat staple food are still eating because they are actually full.
From the nutrition and healthy collocation of staple food
In the collocation of staple food, you can add some miscellaneous grains to rice, such as red beans, mung beans and quinoa. Try to avoid single food intake.
As the main source of staple food in our daily life, rice provides our body with the main energy for daily life, work, sports and other consumption, but! Eating too much rice can lead to obesity. How can we skillfully improve our staple food mix and prevent rice from making trouble in our bodies and causing obesity?
Staple food! The staple food is not just rice. It is not difficult for friends who often visit the vegetable market and manage vegetables at home to find that every time they pass by the grain and oil store, they will find large woven bags filled with colorful food crops of different sizes, including yellow, red, green, purple and black. Are experts in the staple food family! We collectively refer to coarse grains.
Coarse grains are not only rich in carbohydrates, which provide energy for our bodies, but also rich in dietary fiber, which can regulate the intestines, prevent constipation and supplement vitamin B. Don't ignore it when you pass by the grain and oil store next time! Choose your favorite miscellaneous grains to take home according to your personal preference, and you can make miscellaneous grains rice, miscellaneous grains porridge and so on. Combined with flour and rice, it not only enriches the visual feast of the dining table, but also enriches the dietary fiber indispensable to your body, supplements more nutrition, and can increase the proportion of miscellaneous grains according to your personal taste.
Worried about getting fat after eating rice for dinner? ! Give you Amway a nutritious and delicious staple food, namely potatoes. Use potatoes (potato, sweet potato, yam, taro, etc. ) instead of rice, you can consume the energy needed for basic metabolism without worrying about weight gain, killing two birds with one stone! Also control the total intake! Don't be greedy! (For reference)
According to the Dietary Guidelines for China Residents, the daily intake of carbohydrates for adults is suggested to be 250-400g, of which whole grains are about 150g and potatoes are about 150g. So if you eat rice and Chinese food normally in the morning, it is best to calculate whether the total amount reaches the standard value. If there is, don't eat it at night. This combination is ideal! Also more scientific weight control!
There is also a suggestion that in order to control the obesity caused by carbohydrates, brown rice and whole grains (brown rice, oats, buckwheat, quinoa, millet, rice, corn, sweet potato, purple potato, yam, Gordon Euryale seed, lotus seed, coix seed, red bean, broad bean, chickpea, soybean, black bean, mung bean, etc.) can be used instead of white rice.
But pay attention to the weight, it is equal, equal, equal! This is very important. Don't listen to me, eat whole grains to lose weight, and you can eat without restraint!
-Xiaoyue International Nutritionist
The key point of smart food nutrition is that if rice is eaten correctly, it will not gain weight. Obesity is not caused by one food, but by a combination of many foods, which is caused by excessive energy intake and low energy consumption. Will eating rice make you fat?
Rice may refer to rice cooked with white rice. Will you get fat if you eat such rice? Not necessarily. See how you eat. Although the energy of rice is not low and its nutrients are mainly carbohydrates, it is the most economical energy source.
Obesity can not be caused by eating a meal, mainly because there is too much energy, too little energy consumption and too much energy intake every day, and then it accumulates in the body, leading to obesity.
Rice is coarse and fine, only eat a small bowl to control the overall energy intake, so as not to cause obesity.
Because the nutritional value of white rice is low, if it is mixed with some other cereals, it can be beneficial to health, lose weight more effectively, and achieve complementary thickness and nutrition.
Rice can be eaten with whole grains such as oats, black rice, millet and brown rice. You can also add some beans to achieve protein complementarity. Whole grain food can be rich in dietary fiber, promote intestinal peristalsis, prevent constipation, feel full and help control energy. The ratio of rice to coarse grains varies from person to person, and the recommended ratio is 1/3 1/2 to gradually adapt to the rough taste.
There is no bad food, only an unreasonable diet. The key is balance. Eat a small amount in moderation, control the overall energy, and exercise to be healthy and thin.
If you can insist on not eating rice for dinner every day, then you may really see the effect of slimming, and there are not many side effects, so you can rest assured. In our daily diet, it is generally believed that except rice and noodles, everything else belongs to vegetables. In fact, different dishes have different nutritional values, such as corn, potatoes, carrots, yam and so on. These foods contain a lot of starch and rice flour also contains starch, so these foods can completely replace rice flour.
The beans we often eat are rich in protein, and the green leafy vegetables are rich in vitamins and cellulose. In ancient times, people lived on fruits and vegetables every day, but they were still very healthy and rarely suffered from cardiovascular and cerebrovascular diseases. Countries in Europe, America and Africa often eat potatoes and sweet potatoes as staple food, and seldom eat rice, but they are still strong. Therefore, even if you don't eat rice for dinner, it has little effect on your health.
Many people will choose not to eat rice for dinner to lose weight. In fact, rice is edible. The energy intake of the human body every day is not entirely from rice. When eating rice, you can mix a little whole grains, which can reduce calories, so dieters can rest assured to eat rice, but don't forget to add whole grains.
Every girl wants a perfect figure and wants to see a beautiful dress, and then she can put it on and dress beautifully. Every girl wants to have an eye-catching figure, but she should also pay attention to scientific weight loss to ensure good looks and good health. At dinner, you can eat some coarse grain rice in moderation. If you think that rice is too high in calories, you can also use corn, carrots, potatoes and other foods instead, so that you can eat well and not be hungry, which can better help you lose weight. In addition, people who want to lose weight still need hours to remind themselves to plan their time. Shut up and open your legs is the right way to lose weight.
One: You are in the right direction. Don't eat rice at night, choose vegetables, miscellaneous grains and meat with more nutritional value than rice.
Night is the end of the day's work, so the energy needed by the body is reduced, and the intake of rice is reduced, avoiding the conversion of high blood sugar into fatty acids caused by high calories.
Two: how can rice not be easy to get fat? This is not an inevitable causal relationship, it is conditional. Excessive intake of rice, which exceeds the body's energy demand, will lead to obesity.
If you are a manual worker or a construction worker, then you need a large, fast and cheap energy, and rice is one of the choices.