1. Brown rice: As a green food, it is beneficial to obese people and can improve their physique.
2. Oats: The growing environment of oats is very cold, which makes oats rich in protein. At the same time, oatmeal is rich in soluble and insoluble crude fiber, which has certain nutritional value.
3. Barley: It is rich in dietary fiber and similar in nutrients to other cereals, and can be used as a staple food during weight loss.
4. Wild rice: also known as wild rice, glutinous rice, glutinous rice and carved glutinous rice, it is a food with high carbohydrate, high fiber and high protein.
5, wheat bran: that is, wheat skin, is the seed coat screened after wheat milling, rich in cellulose, which will limit the absorption of some sugar and fat in the gastrointestinal tract.
6. Corn: Corn contains more crude fiber, which is 4~ 10 times higher than polished rice and refined flour, and also contains a lot of magnesium, which can strengthen the peristalsis of intestinal wall and promote the elimination of wastes in the body.
7. Millet is a common grain, which is often used to cook porridge. Its potassium, phosphorus and magnesium content is high, and its sodium content is extremely low. When you lose weight, you can eat it as coarse grains with flour and rice.
Precautions:
1, coarse grains. Coarse grains are staple foods such as corn flour and sweet potato, which are often rich in nutrients such as dietary fiber, not just carbohydrates. When eating rice flour for a long time, occasionally eating a meal mixed with coarse grains can effectively help the body improve the symptoms of gastrointestinal absorption difficulties and supplement other nutrients, thus making the body's nutrition tend to be balanced.
2. Arrange recipes reasonably. The reasonable arrangement here does not refer to the arrangement of menu types, but to the plan of refining carbohydrates. If you are a person who loves rice and noodles very much, it is a relatively best way to arrange the plan of refined carbohydrates reasonably. For example, the rice and noodles should be taken at noon as far as possible, which can not only ensure sufficient energy, but also ensure a balanced diet.