Can I eat rice to lose weight? Is it good to eat what staple food? This is a question many people like to ask.
Any friend who loves fitness and loses weight successfully has such a common feature: he is very good at choosing staple food and eating the staple food right. Eat more nutritious, reduce more taste.
So, it’s time to say goodbye to white rice, white noodles, pizza bread and cake!
Let’s look at this list of high-quality staple foods.
First of all, quinoa?
Although quinoa does have advantages in protein, minerals, fiber and other nutritional contents and is a good food choice, it does not have special health care effects and is not as magical as many publicity.
Quinoa yield is very low and the price is very expensive. Considering the cost performance, it is really not as good as eating other coarse cereals.
However, there are many staple foods that are close to the people and have high cost performance. Please continue to look down.
Corn
In contrast, corn is much more friendly to the people. No matter in winter or summer, some people are eager to eat corn as food.
However, there is one deficiency: corn lacks tryptophan and lysine, two essential amino acids for human body. However, in South America and other regions where corn is the staple food all the year round, the problem of pellagra and scabies often occurs.
Suggestions for eating:
Boiled corn, roasted corn, corn salad and stick noodle porridge are all good alternatives to rice. You can occasionally use corn as a staple food instead of eating it for a long time and in a single way.
Sweet potato, purple potato
Compared with white rice and noodles, dietary fiber is much richer, with large volume and strong satiety. Moreover, the price is cheap and the taste is sweet, which everyone likes. Why only give ninth place?
Because… delicious and cheap, it is very easy to eat too much.
Suggestions for eating:
Simple steaming and cooking are the best. If baked, the sugar content will easily increase. It is also very good to make pure natural dessert with milk.
How much is appropriate? If you are losing weight, eating a fist at a meal is about the same size, and it is appropriate to eat it once a day.
Potatoes
Potatoes have more advantages, lower sugar content and less sweet. Our country is already promoting [staple potato].
Suggestions for eating:
Cooking is the best; Mashed potatoes and potato cakes are also very easy to make. The consumption of a meal is similar to that of sweet potatoes and purple potatoes.
You can make your own microwave potato chips as snacks. If there are potato shreds and chips in the dish, reduce other staple foods.
Yam, taro
Most people eat yam and taro as vegetables. In fact, their carbohydrate content is also good, which can be used as a substitute for staple food. Moreover, if you eat a lot, your calories will not be very high, and your satiety will be very strong.
Suggestions for eating:
1. If yam and taro are normally added to the dishes, the amount of other staple foods eaten at the same time should be deliberately reduced.
2. Crisp yam is suitable for stir-frying, while noodle yam is more suitable for steaming or cooking soup and porridge.
Peas
Yes, you are right. Vegetables such as peas are also suitable for staple food.
People who lose weight need B vitamins very much, and B vitamins are very easy to eat and not enough. Peas have a very high content of B vitamins and high dietary fiber.
Suggestions for eating:
It is recommended to match carrots, corn and nuts. It is appropriate to eat a small bowl at a meal.
Mung bean
Mung beans are beans rich in starch and belong to the common miscellaneous beans. The content of potassium, magnesium and fiber is good.
Suggestions for eating:
Cook mung bean rice with rice (mung bean: rice = 1: 2), or reduce rice to cook mung bean porridge, or directly cook mung bean paste and mung bean soup.
Before cooking, soak for enough time.
Red bean
Judging from experience, some people will feel uncomfortable if they eat too much mung beans, because mung beans have strong antioxidant property. In contrast, red beans, kidney beans, etc., will taste mild and much more comfortable.
Suggestions for eating:
Eating comfortably and happily is the most important thing. Other, refer to mung beans.
Millet
Millet nourishes the stomach, not without reason. For many friends who eat unrestrained or are prone to overeating, millet is a very mild choice of coarse cereals, unlike miscellaneous beans, which have a layer of bean skin outside and need to be boiled.
Suggestions for eating:
Cook [golden rice] with rice, or cook millet gruel.
Purple rice
Brown rice, the nutrition on the outside layer has not been worn off, and all the nutrition has been preserved. It is the [whole grain] that we admire without finishing.
Purple rice is rich in anthocyanin and mineral content, which is higher than that of ordinary light-colored grain. The skin is relatively tough and chewy, and can also reduce the eating speed.
Suggestions for eating:
Before cooking, be sure to soak fully, otherwise it will be very hard. It tastes best when eaten with rice and red beans.
Oat
On the whole, oat is a staple food choice with abundant B vitamins, minerals and dietary fiber in common coarse grains, which is easy to buy, friendly to the people, ideal in taste and simple and convenient to eat.
Suggestions for eating:
There are too many kinds of oats, so we must distinguish them clearly. Don’t buy sweet oatmeal, cereal crisp, cereal crushed, etc. by mistake. Raw oatmeal, oat rice, etc. are preferred.
Finally!
Lotus root, in fact, also contains starch and carbohydrate, with a lot of fiber and a very good feeling of satiety.
It is also often recommended to friends who lose weight and need to control blood sugar, to eat like yam instead of staple food, or to eat extra food when hungry at night.
Then why is it not on the weight loss and fitness recommendation list?
Because of regional differences, it is only common in the south?
No, just because…
Eating lotus root is ugly.