Experience sharing: How to eat rice to lose weight

If you can improve the satiety of rice food, you can prevent people from feeling hungry with less food intake, making it easy to achieve success in weight loss. Try adding some "ingredients" to the rice to make it a more "satisfying" diet staple.

Choose "rough" raw materials to make rice food

Black rice, purple rice, brown rice, etc. rich in dietary fiber are good choices to delay digestion. If you feel that they taste rather prickly, you can soak them overnight, or use a pressure cooker to boil them semi-soft, then mix them with rice and cook them, or directly cook them into thick porridge. You can use it instead of white rice as a staple food when losing weight. The colored substances on the outer layer of black and red rice are beneficial to delaying the digestion rate, so the rice soaking water must be boiled in the rice.

Add some beans to the rice food

Various beans such as red beans, peas, and soybeans are not only rich in minerals and trace elements, but also contain a large amount of dietary fiber. They also provide rich protein, which can significantly improve the feeling of satiety. Since the human body's digestion rate of beans is much lower than that of rice and rice porridge, the feeling of fullness of rice and rice porridge can be significantly increased by combining rice and beans one-on-one.

Add some glue to the rice

Staple foods such as oats and barley contain colloidal substances, which are soluble dietary fiber and can increase the viscosity of food and delay digestion. When cooking and porridge, not only can you put some oats, but you can also add gelatinous raw materials such as seaweed and locust rice.

Add some vegetables to the rice

The cellulose and plant polysaccharides in vegetables can increase the volume of rice, and the large amount of water in them can dilute the calories and delay gastric emptying. Therefore, you may wish to add some high-fiber vegetables such as mushrooms, diced bamboo shoots, mushroom mushrooms, kelp, and fern to the rice. Eating together can not only enrich the