Which staple foods can help you lose weight and achieve a better figure?
No matter what kind of staple food you choose, you need to eat it in moderation, there is no staple food that eats alone can lose weight.What are staple foods? In fact, they basically refer to foods that can provide us with a lot of carbohydrates (glucose energy). They are not necessarily rice, steamed buns, but also include starchy foods such as sweet potatoes, potatoes, yams, pastries such as bread, cakes, and even starchy fruits such as pumpkins, corn, and chestnuts, such as beans, such as pumpkins, corn, and chestnuts. In the dietary guide, the dietary tower, staple foods are the bottom layer, the food category with the largest daily demand, because they provide the most basic energy - glucose, just like the base of a tower, and like a race car's gas station.
Carbohydrates are ultimately broken down into glucose. Although our bodies' main energy source is glucose, compared to fat and protein, glucose has the fastest energy supply efficiency and the fewest byproducts, and it can also protect protein from excessive breakdown. However, if carbohydrate intake is excessive, it also means glucose intake is excessive, glucose can eventually be converted into fat, in a short time, a large amount of glucose entering the blood will temporarily be stored as glycogen, glycogen can be re-converted into glucose to prevent hypoglycemia in times of lack of energy, however, if carbohydrate intake is excessive, our blood glucose is abundant, and glycogen cannot be utilized for a certain period of time, it will be converted into fat in the liver. In short,No matter what kind of staple food, if the intake is too much, it is impossible to have a slimming effect, on the contrary, it may even become a fat-increasing helper
So how to optimize staple foods so that they can have a slimming effect?
The best way is to choose whole grains, or to eat staple foods in a 'fine-grain and coarse-grain' way. The staple foods we eat now mostly belong to 'fine grains'. What is a fine grain? As the name suggests, it refers to staple foods that have been finely processed, such as the most common white rice, white flour noodles, such as buns, steamed buns, dumplings, etc. The processing removes impurities and refines them, although we eat noodles are white and tender, fluffy, rice can almost be cooked without rinsing, because of the fine processing, a lot of wheat bran components are removed, and the dietary fiber components are lost, dietary fiber cannot be digested and absorbed by the human body, it can slow down the speed of food digestion (slow down gastric emptying speed), slow down glucose conversion, which can help stabilize blood sugar, and can also increase satiety, and can also help adsorb a certain amount of fat and cholesterol, reduce their absorption.
If we add whole grains, we can make up for more dietary fiber loss, increase satiety, prevent us from absorbing more extra calories, and stable post-meal blood sugar is also beneficial for weight loss. Less glucose enters the blood in a short time, and this glucose can be fully utilized, reducing the probability of being converted into glycogen, and consequently, the probability of being converted into fat will be lower. This is why we avoid excessive sweets when losing weight, sweets not only contain a lot of sugar, but also have a fast rise in blood sugar, we consume a large amount of glucose in a short time, and ultimately, the amount stored as glycogen is more, and the probability of being converted into fat is also greater, and for people with high blood sugar and diabetes, it is also not good for blood sugar control.
There are many choices for coarse grains, such as black rice, millet, corn, purple sweet potato, yam, potato, etc., they can be eaten as staple foods because they are rich in carbohydrates, can provide sufficient energy, and retain more dietary fiber. 'Fine-grain and coarse-grain' is to add more coarse grains to fine grains, such as making brown rice, red bean rice, green bean rice, etc., it can also increase food diversity, and make up for dietary fiber loss. Another is to pay attention to the intake of staple foods should be reasonable, in one or two small palms of grains + whole grains, coarse grains plus one palm-sized starchy foods is the best, basically a small bowl of rice and a palm-sized starchy food, many friends like to eat too much staple food, not only not good for weight loss, but also not good for blood sugar control.
