Do you choose a staple food to eat "rice", or prefer to eat "steamed buns" and "noodles"?In addition to different tastes, many people are more concerned about: eating pasta is easy to get fat, or is it easy to get fat for rice?
There are differences in the differences between the comparison of rice and pasta enthusiasts. It is easier for people who love to eat pasta!
Health Times information diagram
People who eat pasta are indeed more prone to gaining weight
A study published in "Nutrition" in 2022 found that in the male group, compared with people who are more inclined to eat noodles, they often choose rice The risk of sexual obesity and central obesity is significantly reduced.For women, although the overall obesity is not obvious, similar trends have also been observed in terms of abdominal obesity.①
The specific data shows that if the same amount of rice is replaced by the same amount of rice (5 times/week), it is related to the reduction It can also reduce the risk of abdominal obesity by 8.2%.
It is also carbohydrate. Why is it easier to eat pasta?Researchers said that the reasons may include different nutrients, cooking methods and dietary habits of rice and wheat.
In comparison, wheat gluten protein will lead to weight gain and energy consumption, which will lead to weight gain; and protein in rice will promote fat decomposition and inhibit fat production To reduce the level of triglyceride and fight obesity.
In addition, after cooking, the rice will inhale more water, so that the quality is the same but rice is lower than noodles (such as steamed buns, noodles, big cakes, etc.).
Eat the staple food like this, both control sugar and not easy to gain weight
1. Preferably steaming and cooking
Niu Wencui, chief physician of the Nutrition Department of Beijing Traditional Chinese and Western Medicine Integrated Hospital in 2022, said in the public publicity of the hospital that the simpler the staple food processing method, the better the steaming and cooking.
Some staple foods, such as fried rice, fried powder, sugar, fritters, oil cakes, green onion cakes, etc. The oil, salt and sugar are added to the production. Entering exceeding the standard, long -term eating is not good for health.
When controlling weight, you can eat white rice without eating fried rice. If you can eat noodles, you do n’t eat fried noodles.②
2. Rough grain must account for 1/3
Cui Mingxuan, the attending physician of the Nutrition Department of Peking University Peoples Hospital In the Health Newspaper, it is stated that at least 1/3 of the staple foods every day are rough grains.Coarse grains mainly include grain (corn, etc.), miscellaneous beans (soybeans, etc.), and stems (sweet potatoes, etc.).
Compared with refined grains, whole grains have obvious benefits to the control of blood sugar control of sugar -resistant impaired, diabetic patients, and ultra -obese.In addition, increasing the risk of constipation can be reduced.③
Health Times Information Figure Mao Yuanyuan Photo
3. Put down and eat before eating
Put the rice to cool the rice before eating, and then eat it, which is good for blood lipids, blood sugar, and fatty liver.Xue Qingxin, a member of the Chinese Nutrition Society and a registered nutritionist, stated in a scientific rumor in 2022 that when the rice is cooling, some of the starch that has passed the starch is returned to the state of starch, which will produce some resistance starch in the process.
Anti -starch is also a dietary fiber that helps 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 cholesterol, reducing the risk of obesity, and conducive to controlling blood sugar.④
Nutritionists recommend 10 staple foods with fat reduction and sugar control
In October, in October, 10 kinds of staple foods suitable for eating in autumn and winter are recommended. They not only help control blood sugar, but also promote fat metabolism. The nutritional value is very high.⑤
1. Oat
Oat rich containing soluble dietary fiber, especially β-polyose, especially Can delay the absorption of carbohydrates, help control blood sugar levels, and enhance satiety.
Recommendation: Oatmeal is the most common method. You can cook oatmeal or milk into thick porridge together, or you can add a small amount of nuts or a small amount of nuts or Fruit (such as apples, blueberries), increase taste and nutrition.You can also cook miscellaneous grain porridge or miscellaneous rice.
2. Buckwheat
Buckwheat rich dietary fiber and magnesium can help improve insulin sensitivity, It is particularly friendly to obese people and diabetic patients.Buckwheat is also rich in antioxidant substances, which helps to remove excess free radicals and reduce the inflammatory response of the body.
Recommendation of eating: You can cook buckwheat porridge, with red dates, wolfberry and other warm supplementary ingredients.Or make green leafy vegetables, mushrooms and lean meat into buckwheat noodles.
3. Sweet potato
Sweet potatoes are rich in dietary fiber, vitamin A and potassium.Its sugar lift index is low, which can help control blood sugar stabilizer and have a strong sense of satiety.
Recommendation: You can be steamed, cooked or cooked after cooking.You can also mix the steamed sweet potatoes into mud and add milk or yogurt as breakfast or snacks.You can also cut the soup with pumpkin to warm your stomach and healthy.
Photo by Ren Xuan
4. Yam
The starch content of yam is low, and it is rich in adhesive protein, which helps to promote gastrointestinal health and alleviate digestive discomfort in autumn and winter.Its low sugar index is suitable for diabetic patients and can also help control weight.
Recommendation: You can eat it directly as a staple food after steaming. You can also add ingredients such as pork ribs, chicken, etc. EssenceYashan puree is also a good choice.
5. Pumpkin
Pumpkin is rich in vitamin A and dietary fiber. EssenceIts low sugar index makes pumpkin not significantly improve blood sugar levels.
Recommendation: You can cook it into pumpkin porridge, add millet or brown rice to increase the fullness.You can also cut the pumpkin and steam it.
6. Purple potato
Purple potatoes not only rich in dietary fiber, but also rich in anthocyanins It helps antioxidant and reduce inflammatory response.Its sugar lift index is low and is suitable for the staple food for lipid -reducing sugar.In the autumn and winter seasons, purple potatoes can be steamed or cooked into purple potato porridge.
Recommendation: Purple potatoes can be steamed and directly eaten, or made into purple potato porridge, and cook with coarse grains such as brown rice and Xiaomi.In the autumn and winter seasons, you can also cut purple potatoes and add coconut milk, almonds, etc. to make healthy purple potato desserts, which are warm and met with taste needs.
7. Corn
corn is a high -fiber, low -fat whole grain that can help control control Blood sugar, at the same time increased fullness.It is rich in vitamin B and helps improve the metabolic rate.
Recommendation: Corn can be steamed or cooked and cooked directly. It is a simple healthy staple food, especially suitable for cold seasons; Vegetable salad or chicken soup, pork rib soup, rich taste.Baked corn is also particularly popular in the cold autumn and winter seasons.
Health Times Information Data Map
8. Quinoa
Quinoa contains high -quality protein and dietary fiber. It is a low -liter index food that can help stabilize blood sugar levels. The sense of satiety is also higher than wheat flour.
Recommendation: You can stir -fry with vegetables, chicken, beef and other ingredients to make quinoa rice.Or the cooked quinoa is matched with seasonal vegetables and nuts to make quinoa salads.You can also cook and porridge with a variety of coarse grains.
9. Chestnia
Although the chestnuts belong to the nuts, its starch content is high, which can be used as a as a Eat for the staple food.Chestnut is rich in vitamin C, potassium and dietary fiber, with low calories and easy to be full.
Recommendation: Directly cooking, or as auxiliary materials for stew and soup.It can also be made into chestnut porridge, with rice or millet, which is more nourishing.
10. Brown rice
Brown rice is a whole grain that retains bran and germ, rich in dietary fiber And vitamin B, can help lipid reduction at the same time stabilize blood sugar levels.Its sugar lift index is low, suitable for people with diabetes and fat reduction.
Recommendation: You can mix with rice to cook brown rice, or you can cook brown rice porridge alone.You can also cook brown rice with coarse grains such as red beans and barley to make miscellaneous grain porridge, healthy and stomach.not 35M3Paso "> This article comprehensive:
① Staple Food Preference and OBESITY PHENOTYPES: The Regional Ethnic Cohort Study In Northwest China. Nutries. 2022; 14 (24): 5243.
②2022-11-03 Beijing Traditional Chinese and Western Medicine Integrated Hospital "How to eat staple foods"
③2018-12-11 Health Times Rough grain "
④2022-04-10 Scientific rumor" Eating "cold rice" can lose weight?Regarding resistance starch, what you must know "(Xue Qingxin)
⑤2024-10-20 Registered Nutrition Teachers in English and Britain" 10 Super Staifted Foods with Decoration and Sugar Control "< /p>
Edit: Wang Zhen Review: Lu Yang
