9 staple foods suitable for weight loss fat loss move up!

No. 1 oats:

Oats calories are actually not lower than rice, but it is digested and absorbed slowly, the sense of satiety is particularly good, so eat less will not be hungry.

Oats are considered a common coarse grains in the B vitamins, minerals dietary fiber are relatively rich, and easy to buy, the price is considered to be pro-people, the taste is ideal, eat up and simple and convenient staple food choices.

Methods of consumption

Mix oatmeal and rice in a 1:1 ratio, and cook oatmeal rice in a rice cooker.

Oats soaked in advance, add breakfast can try raw milk oatmeal porridge: boiling milk in a small fire smothered, but also in accordance with personal taste preferences to add dried fruit and chopped nuts

No. 2 purple rice / brown rice

Brown rice, the outside of the layer of nutrients have not been ground off, the nutrients are all preserved. It's what people refer to as roughage without refining.

Purple rice is rich in anthocyanins, mineral content, but also higher than the average light-colored grain. The outer husk is relatively tough and chewy, and it can also bring down the speed of eating.

Eating Methods

Be sure to soak it well before cooking, or it will be hard. A moment can not get used to, can be accompanied by rice, red beans together, the taste of the most ideal

Third

Millet

Millet can nourish the stomach, for a lot of dietary restraint or easy to overeat friends, millet is a very mild miscellaneous grains, unlike the miscellaneous beans have an outside layer of bean skin needs to be boiled, and drink, the burden of the intestines and stomach is relatively small.

Eating method

Millet porridge is the most nutritious way to eat, warm stomach and heart. Do not like to drink porridge friends, you can also cook with rice to mix.

No. 4 wheat noodles

The raw material of wheat noodles is not shelled vegetable wheat, rich in more complete dietary fiber and other nutrients, such as vitamin B1, can improve blood glucose, blood lipids, but also a good partner for weight loss

We are the simplest wheat noodles is cold to raise the noodle, boiled in water and put in icy water to cool down, fished into a bowl with a little dipping sauce to eat with the ice-cold and refreshing.

5th whole wheat pasta

Whole wheat pasta and ordinary pasta energy super not much, but it's rich in dietary fiber content, a strong sense of satiety

Compared to ordinary pasta and white rice, whole wheat pasta glycemic index value is relatively low, eaten after the rise in blood glucose is more slowly, digestive smoothness, and additives are also less.

No. 6 Mixed Beans

Red beans, green beans, blossom kidney beans and even peas are all good for staple eating.

Compared to refined rice and white flour, their potassium, magnesium, fiber content is good, of which peas are very high in B vitamins, dietary fiber is also high, pay attention to the amount of consumption, a meal of a small bowl is enough.

The 7th yam / school head

Most people eat yam and taro as vegetables. In fact, their carbohydrate content is not low, can be used to replace the main food; and eat a lot, the calories will not be very high, a strong sense of satiety.

If you use yam, Qian head into the dish, then eat at the same time other staple food, to deliberately reduce the point.

No. 8 potatoes

Mainly sweet potatoes, purple potatoes and potatoes.

Compared with white rice and noodles, these potatoes are much richer in dietary fiber, larger, more satiating and cheaper, but be careful with portion sizes, small is enough.

No. 9 sweet corn

Sweet corn is cheap and tasty, sweet and tangy is the heart of many people.

The only thing corn is a little short: tryptophan and lysine, the two essential amino acid content is small, so don't just use corn as a staple food all the time, when you eat corn, you also need to eat some other food, to fill the gap of these two amino acids.