You need to eat rice to lose weight. This is the best way to eat.

For a long time, many people have a misunderstanding in their dietary structure: eating too much food will lead to gain weight, and eating too much protein is good for health. So many people try the "high-protein, low-carbohydrate diet" to control carbohydrate intake while frantically supplementing protein nutrients. In fact, urban people have enough high-quality protein in their diets, and excessive intake of protein will increase the burden on the kidneys. At the same time, meat accounts for the largest proportion of protein intake. Excessive intake of animal fat not only leads to obesity, but also increases the risk of heart disease, diabetes and cancer. Therefore, it is not advisable to lose weight without consuming carbohydrates. So what are carbohydrates and how to consume them reasonably during the weight loss process? Let's find out together.

What are carbohydrates?

To be healthy, you must maintain a balanced diet with a balanced structure and balanced nutrition, with a reasonable ratio of protein, fat, and carbohydrates. Carbohydrates in food are divided into two categories: effective carbohydrates that humans can absorb and utilize, and ineffective carbohydrates cellulose that humans cannot digest. Most carbohydrates come from plants, with grains, vegetables, fruits and beans being the main sources. Dairy products are the only foods that contain large amounts of carbohydrates originating from animals.

The carbohydrates we usually consume are mainly polysaccharides, which are high in staple foods such as rice and noodles. While consuming carbohydrates, we can obtain other nutrients such as protein, lipids, vitamins, minerals, and dietary fiber. However, the intake of monosaccharides or disaccharides such as sucrose cannot supplement other nutrients except calories.

Carbohydrate is a necessary nutrient, and the lack of it has serious consequences

Carbohydrates are the main source of calories for the body and the only source of calories to the brain, maintaining the normal function of brain cells. Carbohydrates provide 60% of daily energy consumption, while fat and protein account for only 25% and 15%, respectively.

When the human body lacks carbohydrate nutrition, it is difficult for the brain to function normally without adequate nutrition, causing dysfunction and prone to fatigue, dizziness, palpitations, and even coma. In addition, since fat will be broken down to provide energy in the absence of carbohydrates, ketone bodies will also be produced. Excessive ketone body content can lead to hyperketonemia. In addition, carbohydrates can also detoxify, regulate mood and create satisfaction, and cellulose can also strengthen intestinal function and promote detoxification and defecation.

Carbohydrates can increase the feeling of fullness and help you lose weight

Research recommends that the best way to stay slim is to have carbohydrates account for 64% of your total daily energy. Many carbohydrate foods require a period of digestion to increase satiety and suppress appetite. In addition, it can cause violent fluctuations in insulin levels, promote metabolism, and correspondingly reduce the storage of fat in the body. Therefore, when supplementing carbohydrates, it is better to use those with high fiber content, such as various vegetables, fruits and whole grain grains, which not only helps control blood sugar and slows down hunger, but also achieves the goal of losing weight.

The best carbohydrates are unpurified. Most refined carbohydrates must be processed and treated to remove the shell or bran, and these discarded parts contain very valuable cellulose. Carbohydrates in full form should be the basis for a slimming and healthy diet at all times.

Rectification of rice

Rice is a grain food that is often eaten, but many people stay away from rice because it easily increases blood sugar. In fact, rice has a balanced nutritional purpose. The main component of rice is carbohydrates, with 25.90 g of carbohydrates in every 100g of rice. The main protein in rice is rice protamine, and the amino acid composition is relatively complete and is easily digested and absorbed by the human body. Especially brown rice is also rich in minerals, dietary fiber, and B vitamins. Nutritionists point out that rice is not only suitable for Chinese, Western, Japanese and other diets, but also contains almost no fat or salt, and has a balanced nutritional effect on the overall diet. For sugar-containing foods such as rice and bread, if you chew them well and then absorb them, you can maintain blood sugar levels and control fat accumulation.

However, rice is not without its shortcomings. It basically contains no vitamin C and vitamin A, and most of the B vitamins and minerals are found in the bran and germ parts. Once processed into polished rice, these nutrients are basically lost. More importantly, when paired with rice, people tend to have salty side dishes. Therefore, it is particularly important to control salt on side dishes when eating rice. Eat less pickled vegetables and meat and eat more fresh vegetables. It is also a good practice to eat rice with coarse grains such as black rice, brown rice, and germ rice.

Special note: Supplementing glycogen for breakfast will not be easy to gain weight

From the perspective of nutrition, the most scientific dietary ratios for three meals in breakfast, lunch and evening are 30%, 40% and 30%. Judging from the dietary rule of "eating well for breakfast, eating enough for lunch, and eating less for dinner", breakfast It is also the most important meal among the three meals and the one with the greatest impact on health. Because breakfast is the longest from the previous meal, the glycogen stored in the body has been exhausted. Supplementing a moderate amount of high-quality glycogen in the morning is conducive to the day's work and life, and it is not easy to gain weight. If you don't eat breakfast or if you don't have enough quality or quantity, you can easily experience low blood sugar and hunger, which reduces brain excitement and morning work and study efficiency.

Recommended breakfast intake of carbohydrates: 94 grams

Based on a 25-year-old adult woman engaged in light physical work and not pregnant, according to the recommended dietary nutrient intake of China residents, she should consume 2100 kilocalories per day, of which carbohydrates need 315g a day and breakfast need 94g. The 94 grams of carbohydrates here does not refer to the weight of the food! For example, 100g of bread has 58.6 g of carbohydrates, while 100g of rice has 79g of carbohydrates.

Data show that eating just one piece of bread for breakfast cannot meet the body's nutritional needs in the morning. Only a variety of combinations can constitute a scientific diet. A nutritious and healthy breakfast should include rich high-quality protein, various minerals and vitamins, and carbohydrates.

Recommended breakfast staple

hot porridge

In the morning, the stomach has just begun to move, with small peristalsis and limited activity, so it is not suitable for eating foods that are too greasy and difficult to digest. So hot porridge is the best breakfast choice. Congee is a liquid food. Due to the long cooking time, it is easy to be digested. Drinking porridge in the morning also has the effect of nourishing the stomach and warming the spleen.

steamed bun

Baozi is rich in carbohydrates, which is an important substance that makes up the body and can provide heat energy to the body. The trace elements copper and vitamin B6 contained therein have an important impact on the development and function of the blood, central nervous system and immune system, hair, skin and bone tissue, as well as the brain, liver, heart and other internal organs. At the same time, steamed buns are fermented food, and eating more fermented food is very good for human health.

bread

Bread is rich in carbohydrates, a small amount of vitamins and minerals. It has a variety of flavors, is easy to digest and absorb, is easy to eat, and will not cause damage to the gastrointestinal tract. It is very popular among people in daily life. Nowadays, the most popular ones are cereal breads and whole wheat breads. This kind of bread is rich in dietary fiber, unsaturated fatty acids and minerals, which makes people feel full, helps improve metabolism, and is good for health. The same is bread, eating whole wheat bread is more conducive to weight loss than eating white bread. When choosing bread, never eat Danish bread for breakfast. It contains too high saturated fatty acids and calories and is not suitable for breakfast.

Rice + vegetable soup

If you like to eat rice in the morning, it is recommended to add some soup or porridge, which can warm your stomach. After a night's rest, the stomach is relatively fragile. Eating dry rice directly is not easy to digest, and it is not conducive to gastrointestinal movement. Paired with soup can reduce the burden on the stomach, while green vegetables supplement carbohydrates and also provide vitamins needed by the body.

The above breakfast staples must be paired with foods such as vegetables, eggs, soy milk, milk and other foods to form a balanced diet. "Eating only staple foods" is easy to gain weight and is not conducive to weight loss. Only by ensuring a reasonable nutritional structure can you lose weight.