(1) Eat digestible starch slowly.

Can you believe it? Starch is different from starch. In recent years, information about weight loss has flooded, and women's ears are full of recipes such as "apple meal" and "slimming soup". No matter how ever-changing the methods of losing weight are, the classic creed is the same-if you want to lose fat, you must reduce the starch staple food. People think that the less starchy food you eat, the faster you lose weight. It sounds easy, but it is extremely difficult to do. Does not eat staple food really work?

Only relying on vegetables and fruits to satisfy hunger will not only easily cause hunger, but also hurt the spleen and stomach of people with weak stomachs. In the long run, there is still the risk of inducing bulimia nervosa and anorexia. Worst of all, the way to lose weight without eating starch will lose protein and reduce the basal metabolic rate, which means that the energy consumption efficiency of the body will be weakened. Once the staple food is restored, the weight will rebound immediately. Cycle your weight several times more, and you will "train" a physique that is easy to get fat and difficult to get thin. Even if you eat much less than others, it is still difficult to lose weight.

Losing weight without eating staple food seems neither realistic nor healthy. But how to balance staple food and weight loss? The latest research in the field of nutrition has solved this problem-the key lies in the digestion speed of starch food.

Carbohydrate food that looks the same, but the effect of entering the human body is very different. It is found that rice, rice cakes and sweet bread made of refined white rice can be digested and absorbed very quickly, even almost as fast as sugar, which can immediately raise blood sugar. However, the digestion and absorption rate of starch in coarse grains and beans with more dietary fiber is obviously slowed down, because dietary fiber can hinder starch digestion and delay starch absorption. At the same time, fermented food and puffed food with loose texture are digested and absorbed quickly, while macaroni, fried rice and dried beans with tight texture are digested and absorbed slowly.

After blood sugar rises, the instinctive reaction of human body is to secrete insulin, promote fat synthesis, reduce fat decomposition, and promote glucose to enter cells and be decomposed and utilized, thus reducing blood sugar. If insulin is secreted too much, blood sugar will drop rapidly, making people feel hungry again. It can be seen that eating starchy foods with too fast digestion speed is not only beneficial to the synthesis of fat, but also greatly increases people's appetite.

Choosing a staple food with slow digestion can solve this problem well. The digestion speed of starch slows down, and the glucose contained in it enters the blood bit by bit, which will not cause a large amount of insulin release, thus reducing the chance of fat synthesis, and can also make people feel full for a long time, reduce the desire to eat snacks, and will not overeat at the next meal.

Therefore, nutritionists divide starch into three categories: fast digestible starch, slow digestible starch and resistant starch. The digestion and absorption speed of the first kind of starch is particularly fast, and the effect of increasing insulin is the strongest; The absorption rate of slowly digestible starch is much slower, which only causes a small amount of insulin secretion; Anti-digestible starch is difficult to be digested by human body, just like fiber, which mostly passes through the intestine and brings little heat. So starch is different from starch. Women who lose weight don't have to blindly reject starchy staple foods, leaving themselves hungry and empty in their stomachs, unable to satisfy their appetite. As long as we choose the varieties of staple food wisely and mix staple food with vegetables and protein food reasonably, we can give consideration to satiety, nutrition and weight loss, and keep slim figure and healthy complexion.

(2) The secret of satiety and diet staple food

Evaluation of digestion and absorption speed:

Sugar, glucose, French bread. Digestion and absorption rate: * * *

Steamed bread, rice, glutinous rice, rice cake, staple bread, honey. Digestion and absorption speed: * * *

Breakfast instant cereal, dried noodles, potatoes, whole wheat bread, porridge, biscuits. Digestion and absorption speed: * * *

Oatmeal, buckwheat noodles, corn, sweet potato. Digestion and absorption speed: * *

Red beans, soybeans, mung beans, peanuts, barley, konjac. Digestion and absorption rate: *

Tips on satiety and diet staple food;

1. Use whole wheat bread or oatmeal instead of white bread; 2. Use cream broad beans instead of cookies as snacks;

3. Use buckwheat noodles or konjac noodles instead of Fuqiang noodles; 4. Add brown rice or coix seed when steaming rice;

5. Put more coarse grains and beans when cooking porridge; 6. When eating hot pot, use mung bean noodles instead of ordinary noodles;

7. When making pancakes, put some soybean powder and vegetable powder in the batter.

8. When eating staple food, with some meat, bean products and vegetables, the digestion speed can be reduced by one level.

(3) Slow digestion diet

Examples of making diet recipes with slow-digesting staple foods;

Breakfast: milk oatmeal (250g milk, 30g oatmeal), 1 boiled eggs, 5 big red dates.

Morning: tomato 150g.

Lunch: half a bowl of buckwheat noodles (50g dried noodles), shredded cucumber 100g, blanched bean sprouts 100g, blanched chickpeas 100g, boiled beef 50g, chili oil 5g, and other condiments.

Afternoon: skim yogurt 1 small cup.

Dinner: 1 bowl of red bean porridge (20g red bean, 30g rice), fried pork slices with black fungus and bamboo shoots (dried black fungus 10g, pork tenderloin 50g, fresh bamboo shoots 50g, oil 5g), a small dish of cold lettuce (lettuce 150g, oil 2g) and cold rice noodles.

Daily total calories 1.267 kcal, protein 76 g, calcium 1.020mg.

This cookbook is rich in variety, huge in size and full, which ensures that you will not feel hungry and indifferent. The calories contained in it are the ideal value for women to lose weight. Protein and calcium are rich in content and diverse in raw materials, and the nutritional components can reach an ideal balance.