We always say "eat while hot" when we eat, and more and more studies have found that when eating, lets cool the rice before eating.Fatty liver is good!Is it true?
Rice Liang Yiliang will increase resistance starch
I heard that put the food and other staple foods for riceCooling will produce resistance starch. The calories of food will be reduced. Eating such a staple food can lose weight!is this real?
Member and registered nutritionist Xue Qingxin in the Chinese Nutrition Society, said in a scientific rumor in 2022 that starch is a large family. If it is difficult to digest, it can be divided into three categories:
1. Fast digestion starch: It can be digested and absorbed within 20 minutes in the small intestine, such as roasted potatoes, cooked bananas, etc.
2. Slow digestion starch: It can be digested and absorbed in the small intestine for 20-120 minutes, such as natural corn starch.
3. Anti -starch: It cannot be digested and absorbed in the small intestine, existing in some staple foods after seeds, grains, and cooling and cooling.For example, cold rice is because the content of resistance starch is added after the rice is cooled.
When the rice is cooling, some of the starch that has been passed back will return to the state of starch.Antidity starch.
Anti -sex starch can also be regarded as a dietary fiber. Although it cannot be absorbed and utilized in the small intestine, it can reach the colon and be fermented by the microbial flora in the colon.It helps to increase the level of short -chain fatty acids, reduce intestinal pH, reduce the number of pathogens in the intestine, and increase the number of probiotics, which is conducive to preventing colon disease.
In addition, resistance starch also has the benefits of reducing blood , reducing the risk of obesity and conducive to controlling blood sugar.①
The Health Times Mao Yuanyuan
Anti-starch can improve fatty liver
In 2023, Academician Jia Weiping and others of the Sixth Peoples Hospital affiliated to Shanghai Jiaotong University Medical College published the first resistant starch in the international metabolic journal "Cell metabolism".Clinical trial data for non -alcoholic fatty liver disease for alcoholic alcoholic alcoholic alcohol.
Research found that replenishment of resistance starch in the meal can reduce the sedimentation and inflammation of the liver lipids and alleviating inflammation by adjusting the intestinal flora and its metabolites.treatment method.②
Cell Metabolism Journal Screenshot
Research also shows that resistance starch intervention can significantly reduce the triglyceride of the livercontent.The weight and physical mass index (BMI) of the anti -starch group were significantly reduced.
In addition, compared with the control starch group, the liver damage biomarkers and non -alcoholic fatty liver disease biomarkers are also significantly reduced, and blood lipids are significantly reduced, and blood lipidsSpectrum, insulin resistance status, and systemic inflammation levels have improved significantly.
Which foods are rich in resistance starch?
Anti -starch exist in many natural foods. These kinds of foods rich in resistant starch are slow blood sugar and strong satiety. They can be used as high -quality staple foods.Essence③
1. All grainRecommended food: oats, sweet corn, Barley, wheat, sorghum, etc.
Unprocessed all -valley and seeds on the market generally contain resistance starch.
All -valley food as a rich dietary fiber is very helpful for delaying the increase in blood sugar.Three meals a day must consume sufficient grain food. It is recommended to keep 1/4 or 1/2 whole grain intake. At least one meal of all meals in three meals a day.
Tips: Simple consumption all -valley category is not easy to digest, and it is easier to accept if it is matched with rice.Rice and whole grain ingredients are made of rice or cooked porridge in a ratio of 1: 0.5, and also controls blood sugar.
2. Beans
Recommended food: Eagle mouth beans, peas, Soybean, Black Bean, Little L lees, red beans, mung beans, spotted beans.
Beans are good foods. You can drink soy milk in the morning, you can eat eagle -mouth beans, you can add some eagle -mouth beans or peas between the two meals as snacks.
The intake of the staple food should pay attention to increase the beans.For example, add red beans, mung beans to make red bean rice, mung bean rice, etc. when making rice.
Tips: Bean is eaten alone and can easily cause flatulence in the stomach.Rice and beans are eaten into rice or porridge at a ratio of 1: 0.3. Beans need to be soaked in advance for one night. It is easier to be accepted by rice or porridge to make rice or porridge according to this ratio.The staple food made by this guarantees that the taste is not difficult to digest because there are too many miscellaneous grains and beans.
3. Potatoes
Recommended food: sweet potatoes, potatoes, etc.
Potatoes can make the staple diverse.It is a good way to add some potatoes to one meal or two meals a day.Note that at the same time, reduce the intake of staple foods.
Cooking or baking can be used as a staple food after baking; you can also cut it into rice and cook at the same time.There are sweet potato powder or potato steamed buns or potato steamed buns on the market, which is also a very good choice.
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Article
This article comprehensive from:①2022-04-10 scientific rumor" Eat "cold rice" can lose weight?Regarding resistance starch, what you must know "(Xue Qingxin)
②Resistant Starch DeCreases Intrahepatic Triglycerides in Patients with Nafeld Via Gut Microbiome ALTETATION s Dol: https://doi.org/10.1016/J.CMET.2023.08.002
③2024-01-16 Friends magazine of diabetes "These 4 types of staple foods contain" resistance starch ", slow blood sugar, strong satiety and strong sense of satiety, Suitable for sugar friends "(Dong Yi Wang Hao)
Editor: Wang Zhen
Review: Lu Yang
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