What staple food do you eat during abstinence from sugar?
1, brown rice
GI value: 56
Brown rice calorie: 147 kcal/100g
Brown rice is the caryopsis of rice without outer protective cortex, and the nutritional preservation rate of rice with intact inner protective cortex is above 95%. But the taste is poor and the viscosity is low. The GI value is 56, and some data show that it is 70 (the GI value of white rice is 83.2). Brown rice is not only rich in nutritional value, but also rich in dietary fiber, which can increase satiety, reduce calorie intake and stabilize blood sugar, but its disadvantage is poor taste.
It should be noted that replacing all white rice with brown rice is not a complete solution. In fact, our intestines are used to the intake of polished rice, and some girls have weak gastrointestinal function. If you suddenly switch to brown rice, it will cause gastrointestinal problems such as flatulence. Therefore, it is suggested that coarse grains should be replaced gradually during sugar abstinence, and it is best to mix coarse grains with coarse grains when cooking. The GI value will be neutralized according to the ratio of white rice to brown rice = 1: 1, so don't worry too much.
2. Oats
GI value /52
Steel-cut oat 48/ oat bran 50/
Traditional Oats 55/ Instant Oats 65-80
Heat: 367 kcal/100g
The oatmeal mentioned here is not Quaker's instant oatmeal! Many oatmeal products on the market are mainly white sugar and grain flour, with only a little oatmeal added. This product is instant and sweet, so it is recommended to throw it away! Not only the nutritional value is low, but also the calories and GI can exceed that of white rice porridge. I have written about oats more than once before, and I will say it again today ~ Not all oats have the same GI value, and different kinds of oats have different GI values. There are many kinds of oats, among which the GI of steel-cut oats is the lowest, followed by oat bran, and the instant oats is the highest, reaching 80. As far as convenience is concerned, considering that many girls are students' parties and can't cook in the dormitory, it is suggested to buy oat bran first and drink it with hot water without cooking. Traditional oats and fresh-cut oats are cooked.
3. Whole wheat bread
GI value: 50
Heat: 246 kcal/100g
Girls always ask me if I can eat whole wheat bread. What I want to say is that whole wheat bread is no problem. The key is whether you eat real whole wheat bread or not! In my experience, 90% whole wheat bread on the market is fake! If you accidentally eat it wrong, you might as well not eat it. After all, the GI difference between ordinary bread and whole wheat bread is still very big.
Why quit sugar?
1. First, sugar can stimulate oil secretion, leading to acne on the skin.
Because a large amount of sugar enters the blood in a short time, it will lead to the increase of insulin growth factor content, cause hyperkeratosis of epidermis and increase of sebum secretion, block hair follicles, and finally lead to the formation of acne and closed mouth. In addition, in the process of melanin production, sugar will make tyrosine active, thus increasing the formation of melanin, and the skin will gradually become dark yellow and rough.
2. Second, sugar will make the skin lose elasticity and accelerate aging.
Glycosylation reaction between sugar and collagen (glycosylation reaction refers to the slow metabolism of skin, resulting in excessive sugar in the blood all day, which will attach to collagen, causing collagen to break or disorder, and skin wrinkles and roughness. Because there are collagen fibers in our dermis, they pull each other to form a three-dimensional compact grid structure, which makes people's skin compact and shiny. However, the collagen fibers of sugar addicts are damaged quickly, and the skin will age ahead of time, with fine lines, loss of elasticity and getting older than their peers.
How to eat a fitness meal?
It is best to add meals about 90 minutes before fitness, so that carbohydrates have enough time to enter the body circulation, and don't eat for an hour and a half before fitness. Before exercise, mainly supplement complex carbohydrates (low glycemic index), that is, low GI foods, such as starchy grains, beans, grains and vegetables ~
Baked oats with black sesame and banana
Ingredients: a piece of bread (peach and plum bread is easy to buy and low in fat. Although carbohydrate is not low, it is also a more affordable choice), two pieces of weet-bix, a cooked banana, low-fat milk (it doesn't matter if you choose whole milk, just don't drink too much), dried cranberries, sesame seeds and walnut powder.
Making:
1.weetbix is mashed with milk, and the cereal is spread flat at the bottom of the container after absorbing water.
Put a layer of banana slices.
3. Put a piece of bread, add milk, and press the bread with a spoon to make the bread absorb water and be more compact.
Put the last banana slice on it.
5. Sprinkle some dried cranberries, or put other things or fruits.
6. Bake in the oven 150 degrees 15 minutes, or microwave for 3 minutes.
7. After taking out, sprinkle with black sesame walnut powder (stir-fry) and continue baking for 5 minutes. If it is in the microwave oven, you can eat it directly after sprinkling it.