Weight loss, can you eat rice? What staple foods are better to eat?
I believe that this is a problem that many fat loss and fitness people want to understand.
However, all friends who love fitness and lose weight successfully at the same time will have such a commonality: staple foods will be eaten, and they will also eat.
Not eating staple foods directly brings a problem---- unhappiness
Foreign studies have found that compared with low-oil and low-fat diets, people often have difficulty adhering to them for a long time by not eating starchy staple foods or sugary fruits at all.
If you use high-protein and high-fat foods for a long time, instead of staple foods to fill hunger, it will easily cause electrolyte disorders, fatigue, arrhythmias, gout, osteoporosis and other phenomena.
Without eating staple foods, nor eating meat, just eating some vegetables is bound to lead to protein, vitamin and mineral deficiencies, nutritional imbalances.
Therefore, as the three major nutrients of the human body---- fat, carb water and protein, all three are indispensable, and even staple foods need to be increased in order to promote fat decomposition and improve fat loss efficiency.
It is easy to be hungry if you eat less staple food, what to do?
This starts with the selection of ingredients.
It should be known that the glycemic index of different staple foods is different, resulting in different blood glucose responses after ingestion.
For example, if you eat the same amount of starch and the same calories, if you replace the ingredients of the staple food with beans, coarse grains or potatoes, the effect is completely different.
Studies have shown that the use of starch beans instead of some refined white pasta can greatly improve satiety and make people less hungry. For example, a bowl of white porridge may be hungry after 2 hours, but if you change to a large bowl of red beans + oatmeal boiled porridge, you can persist for 4 hours without hunger.
And from the perspective of nutritional analysis alone, beans and whole grains are also rich in vitamin B1, B2, potassium, magnesium and other nutrients.
These staple foods are recommended:
The main grain of the Tibetan people ---- barley
Barley is the main grain of the people in the Tibetan areas of the mainland, including white barley, black barley, flower barley, purple barley, etc., which are planted in the northwest, north China, Inner Mongolia, Tibet and other places, and a few provinces in the southwest region also have it.
The nutritional content of barley is relatively high, the dietary fiber content is several times that of wheat, and it has the characteristics of low fat and low sugar, and vitamins, amino acids and various trace elements are complete, so it is very suitable as a staple food during weight loss.
However, it should be noted that barley cannot be eaten in large quantities, and it is best to alternately eat it as a staple food in combination with other foods.
It is known as an "anti-inflammatory grain---- buckwheat
Buckwheat contains a substance called brass, which can play an antibacterial and anti-inflammatory effect, so buckwheat has the reputation of "anti-inflammatory food".
In addition, the dietary fiber content of buckwheat is much higher than that of refined rice, and it contains a variety of trace elements that are also richer than other cereals, although the calories are higher but the feeling of fullness is very strong, and it is also suitable for eating as a diet staple food, which has the effect of assisting weight loss.
However, it should be noted that buckwheat is not suitable for continuous eating, which is easy to cause indigestion; dieters with weak digestive function itself are not recommended to use buckwheat as a staple food.
Improve the food --- corn of the national grain
In comparison, corn is much closer to the people, and the growing conditions and seasons of corn are not so harsh.
But the only deficiency is that corn lacks tryptophan and lysine, two essential amino acids for the human body, and long-term use of a single corn may cause problems such as "pellagra, leprosy", so it is okay to eat occasionally, it is best to avoid long-term, single consumption.
The "famine" grain that has saved countless Chinese people --- sweet potatoes
Compared with white rice and noodles, sweet potatoes have much richer dietary fiber, large volume, and a strong sense of fullness, the most important thing is that the price is cheap and the taste is sweet.
As an era when there was not enough to eat at that time, sweet potatoes were drought-tolerant and dry, which solved the problem of food and clothing for countless Chinese people.
The only drawback, though----- may be much easier to eat, especially baked sweet potatoes.
Therefore, during weight loss, it is appropriate to eat a meal the size of a fist, and eat once a day.
In addition to proper exercise, it is also necessary to focus on dietary control.
For example, reducing the intake of staple foods, eating more foods rich in dietary fiber, eating less and eating more meals, etc., only in this way can exercise be combined with dietary regulation, with a regular rhythm of life, in order to lose weight most efficiently and healthily without rebound.
In addition, during weight loss, it is best to adhere to the dietary principle of eating well at breakfast, eating enough chinese food, and eating less at dinner.
The evening meal time is arranged before seven o'clock as much as possible, which is more conducive to the digestion of food, and can avoid fat accumulation at night, so as not to affect the weight loss effect.