But the role of staple food is not only to make people obese. More intuitively, carbohydrates are not a stumbling block to disrupt your plan. Uncontrolled diet and no exercise are the culprits. Carbohydrates, as the first three sources of energy supply for the human body, provide us with nutrients and physiological activity.
Heparin in the liver has a coagulant effect, the sugars in the blood group are related to immune activity, and the components of nucleic acids are ribose and deoxyribose. Carbohydrates are the main components of the structure of living cells and the main energy-supplying substances and have an essential role in regulating cells. Besides, the presence of carbohydrates allows the brain to function normally. Sugar is the primary source of energy supply. The lack of this nutrient will cause restlessness, irritability, dizziness, overeating, and other symptoms. It also saves protein and allows the protein to be fully used for cell repair and update.
Also, the role of carbon water is to maintain intestinal function, and so on. Let me talk about its classification. The carbohydrates in food can be roughly divided into two categories. The human body can absorb and utilize the monosaccharides, disaccharides, and polysaccharides, and the non-absorbable cellulose. Effective carbon water can be divided into complex carbon water and pure carbon water, which is what we usually call coarse grains and fine grains.
Pure carbon water can be quickly absorbed by the body, causing large fluctuations in blood sugar. In contrast, elaborate carbon water absorbs and digests at a slower rate, and it is not easy to cause blood sugar fluctuations. So today, I will introduce some of the elaborate carbon water that is common in our daily life, so that you can eat a full stomach and meet nutrition without affecting your fitness plan.
The following staple food carbon water
Suitable for people who lose weight
The calorie per hundred grams of oatmeal is not low, but it contains other rich nutrients, which is helpful to promote intestinal peristalsis, prevent constipation, and low glycemic index. It also has a cholesterol-lowering effect, in which the rich β-glucan turns into glucose much slower than polished rice noodles.
There are many types of oats. If you want to choose them, choose them in the following order: Traditional Oatmeal> Quick-Cooked Oatmeal> Pure Instant Oatmeal> Flavored Instant Oatmeal> Sweet Snack Oatmeal
2. BROWN RICE
Brown rice is the whole rice with the unmilled inner protective layer of the chaff removed. Compared to polished rice, brown rice retains a nutrient-rich germ, aleurone layer, and part of the chaff. And it contains a lot of vitamins. When eating the same amount of rice, brown rice has a stronger sense of fullness than polished rice.
Millet is one of the traditional grains of residents in North and Northwest China. It is rich in protein, fat, and cellulose and does not contain carotene in general grains. Millet can reach 0.12 mg per 100 grams, ranking first in grain. Millet contains a lot of enzymes, which have the effect of strengthening the stomach and digesting food.
The protein of buckwheat is mainly albumin and globulin, which is rich in lysine and can be complementary with rice noodles and other cereals. It has specific benefits for improving cardiovascular and lowering blood lipids. Soba is usually made into soba noodles.
Corn also contains healthy substances such as lutein and zeaxanthin, which can be supplemented by eating corn. The latest research also points out that there is also a cancer factor in corn-glutathione, which can reduce the incidence of cancer.
6. SWEET POTATO / PURPLE POTATO
Potatoes are rich in various nutrients such as protein, starch, pectin and cellulose, minerals, and amino acids. Because of the high dietary fiber, the feeling of fullness is good. But it’s easier to eat because it’s delicious.
Yam is one of the earliest plants eaten by humans, which contains crude protein and crude fiber, as well as starch and other minerals. Chinese yam can be used as healthy food, often eaten to strengthen the spleen and stomach.
Peas are usually used as side dishes, but peas can indeed be used as a staple food. People who are losing fat have a high demand for vitamin B. This small green granule contains wealthy B vitamins and is rich in dietary fiber. Paired with carrot and corn can be eaten as a nutritious and comprehensive staple food. How much fried dried peas are quickly bloated.
9. RED BEANS / PINTO BEANS / RED KIDNEY BEANS / CHICKPEAS
Beans are rich in protein and complex carbohydrates. They have a strong sense of fullness, and the red berries are warm, so they will not feel uncomfortable. Seeds also have more dietary fiber to help keep the intestines healthy and smooth.
Pumpkins can be eaten during weight loss. Pumpkins can help obese people lose weight. Pumpkins are rich in soft fiber and vitamin A, which can play a similar role with low calories, which is beneficial to the consumption of body fat, To achieve the effect of weight loss. In addition to the effect of weight loss, pumpkin is rich in carotene and vitamin E, which can play an excellent antioxidant role, with anti-aging, beneficial to fitness recovery, beauty, and beauty effects.
In addition to the above staple foods or carbohydrate foods, it is accompanied by rich vegetables (light and less oil), appropriate fruits and nuts (as a meal), and sufficient protein (egg, milk, chicken, fish, beef, etc.) You exercise less, and you can still achieve results in fat loss. If you continue to exercise, lose weight, and look beautiful, it is not a matter at all!