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Many people who are losing weight are very resistant to staple foods such as rice and noodles. These simple carbohydrates, when ingested into the body, will increase blood sugar, and carbohydrates will be broken down into glycogen. Appropriate carbohydrate intake will be broken down and supplied to the body for operation, while excess carbohydrates will be converted into energy and become fat accumulated in the body.

However, the human body cannot lack the intake of carbohydrates. Carbohydrates are an essential element for maintaining life's operations and metabolism; just like protein and fat, they are indispensable elements for the body's cyclical metabolism.

However, excessive carbohydrates will cause obesity.In addition to staple foods such as rice and noodles, the biscuits, chocolates, cakes, white sugar, and beverages we often eat during the day also contain a large amount of carbohydrates, and they are of poor quality carbohydrates, which easily lead to overconsumption of carbohydrates and obesity. Most vegetables and fruits contain little carbohydrates.

Therefore, controlling the appropriate carbohydrate intake is important.

The daily carbohydrate intake for an average person is approximately 5-6g per kilogram, so for a 50kg person, you need to consume 250g-300g of carbohydrates.

During weight loss, carbohydrate intake needs to be reduced by 20% to effectively prevent fat accumulation.The daily carbohydrate intake for men should not be less than 200g of carbohydrates, and for women, it should not be less than 150g of carbohydrates, to meet the basic needs of the body and energy supply.

The 100g of rice contains 25g of carbohydrates, and the 100g of noodles contains 24g of carbohydrates.Compared to the high carbohydrate absorption and digestion of rice and noodles, it is more recommended to eat complex carbohydrates during weight loss.

Complex carbohydrates have a higher nutritional value than rice, can supplement the body's needs for minerals, vitamins, and other nutrients, and are not easily consumed or broken down in the body, the blood sugar rises slowly, and it is unlikely to be converted into fat. Complex carbohydrate foods can increase the satiety of the intestines and stomach, prolong the digestive time, and help you reduce your appetite, which helps with weight loss.

3 kinds of coarse grains replace rice, extend satiety, promote fat-burning slimming!

1. Various legume foods

Commonly red beans, yellow beans, black beans, green beans, etc.contain a lot of carbohydrates, as well as a lot of protein and vitamins, satiety is much stronger than rice.

When cooking rice, you can grab a handful of legume foods and steam them together to achieve a combination of coarse and fine grains, which is more balanced in nutrition and promotes the movement of the intestines and stomach, suppresses the rate of blood sugar rise, and increases the speed of weight loss.

2. Various tuber foods
The tubers we commonly eat such as red potatoes, sweet potatoes, and highland barley belong to tuber foods, which are not vegetables. These tuber foods can replace rice as staple foods.

If you treat tuber foods as vegetables and eat potatoes and highland barley with rice, it is easy to exceed the carbohydrate intake and cause blood sugar to rise and obesity. If you use tuber foods alone to replace staple foods, the satiety will be very strong, you can control the desire for other foods, reduce calorie intake, and inhibit fat generation, which helps with weight loss.

3. Coarse grains such as brown rice, millet,, and oats

These coarse grains are processed less, containing various minerals and vitamins, satiety is stronger than rice, and it helps to control blood sugar and reduce weight. The ratio of these coarse grains to rice is 1:1. Combining coarse and fine grains is the best nutrition, and it can be made into coarse grain porridge to supplement the body's needs and help with weight loss.