The common staple food is rice made of steamed bread or polished rice flour. Due to the high degree of processing, this staple food contains less B vitamins and dietary fiber. B vitamins can participate in human energy metabolism and improve basal metabolism, and are indispensable nutrients for weight loss.
Dietary fiber will wrap food after entering the gastrointestinal tract, prolong the digestion time of food, increase satiety, and play a role in controlling weight and losing weight. When choosing staple food, we should choose some foods with more dietary fiber and B vitamins instead of staple food.
A staple food made from coarse grains.
Coarse grains such as corn, buckwheat, oats, mung beans and adzuki beans have a low degree of processing, so that food can retain more dietary fiber and B vitamins. You can replace some staple foods with coarse grains when you lose weight. For example, you can make corn flour into corn flour, or you can make miscellaneous grains rice with buckwheat, oats and rice. This staple food is also more conducive to weight loss.
Some people don't like the taste of coarse grains, and oil and sugar are often added in the production process. The coarse-grain steamed bread or coarse-grain bread you eat with good taste often adds oil and sugar, so it is not suitable for eating coarse-grain steamed bread or coarse-grain steamed bread when you lose weight. Invisible increase in energy intake, weight loss will become more difficult.
Replace some staple foods with potatoes.
Many people eat potatoes as vegetables. In fact, potato foods contain a certain amount of carbohydrates. If potatoes are eaten as vegetables, they will play a role in fattening. Potatoes should be made into staple food to eat, and replacing some staple foods with them can play a role in losing weight and controlling weight. Sweet potato, taro and yam, which we often eat, can be used to replace some staple foods.
There are many ways to eat potato food, which can be fried, steamed and baked. Relatively speaking, frying is the most unsuitable way to lose weight, which will increase the intake of oil. And baked, although it tastes better, it may affect postprandial blood sugar. The healthiest way to eat potato food is steaming.
Eating coarse grains and potatoes instead of some staple foods is a good way to lose weight. Both can reduce total energy and increase satiety. When you lose weight, you must eat staple food and ensure a certain amount of staple food. You can use these foods instead of staple food, and you can lose weight with half the effort.