1, oatmeal
Oatmeal porridge is a kind of nutritious and digestible porridge. Oats are rich in linoleic acid, high in protein and low in carbohydrate, rich in soluble fiber and insoluble fiber, which can absorb a lot of cholesterol in human body and excrete it. Moreover, oats contain soluble fiber with high viscosity, which can delay the emptying of stomach, increase satiety and control appetite. Occasionally use oatmeal instead of white rice as the staple food, which is beneficial to lose weight.
2. Cook sweet potatoes.
Sweet potato also contains balanced nutrients, such as vitamins A, B, C, cellulose and potassium, iron, copper and other trace elements 10, among which cellulose plays a very good role in stimulating intestinal peristalsis and promoting smooth excretion. Of course, sweet potatoes also belong to carbohydrates. If you eat sweet potatoes a day, you must deduct the corresponding staple food.
3. Boil potatoes.
Potatoes are starchy food, but they are not easy to get fat. Because the starch in potatoes is mostly resistant starch, it has the effect of losing weight. But pay attention to the cooking method of potatoes, avoid frying, cook by boiling, and put less seasoning.
4. Black beans and brown rice.
Brown rice is the caryopsis of rice after rice husk is removed from the outer protective layer. The rice grains with complete inner protective layer (pericarp, seed coat and nucellar layer) have rough taste and dense texture because of more crude fiber and bran wax in the inner protective layer, which requires time to cook, but its slimming effect is remarkable.
Extended data:
Precautions for food collocation:
1, in order to ensure adequate nutrition, you need to eat 40-80 grams of meat every day.
2, the choice of fruit is also very important, to eat low calorie, such as: papaya, cantaloupe, watermelon, strawberry, kiwi, apple, orange, apricot, kiwi and other fruits.
3. Long-term single staple food intake will easily lead to nutritional imbalance and weakened digestive function. Experts suggest that about a quarter of coarse grains should be added to the staple food every day. However, the foods recommended above are basically coarse grains. Don't eat only coarse grains for a week without flour and rice (rice and white flour).
What staple food do dieters eat instead of rice?