According to the dietary guidelines for China residents, the daily intake of coarse grains and miscellaneous beans for adults should be 50- 150g, which is not less than 1/3 of the daily staple food. Common whole grains are brown rice, millet, corn and oats, and miscellaneous beans are other beans except soybeans, such as mung beans, red beans and kidney beans. ?

The following is recommended for everyone: 1, quinoa.

Quinoa is a new grain in recent years, and it can be called a dark horse in the field of staple food. In addition to its high dietary fiber content, the protein content is as high as 14%-22%. Quinoa is low in fat, sugar and starch, and rich in nutritional value. Its calorific value is only 305 kcal/100g (350 kcal for rice), which is very important for preventing and solving obesity. In addition, quinoa is an alkaline food. When the pH value of human body is higher than 7, the oxygen content in blood increases, which helps to consume fat.

2, Xiaomi.

Millet is a magical food, which is closely linked to the fate of New China. The protein content of millet is higher than that of rice. Carotene, which is not found in general grains, contains 0. 12 mg per 100 g of millet, and the content of vitamin B 1 ranks first among all grains. It is also very suitable for fat friends with bad stomach, which is not only easy to digest, but also can accelerate human metabolism, promote gastrointestinal peristalsis and relieve stomach pain.

3. Oats.

Oats are rich in dietary fiber, which can promote gastrointestinal peristalsis, facilitate defecation and have low calories. The diet structure containing oats helps to control energy intake for a long time, and slow digestion of carbohydrates affects blood sugar. Oat fiber can also reduce hunger and of course help to lose weight.

Oat contains oat protein, oat peptide and oat? Dextran, oat oil and other ingredients. It has antioxidant, skin activity enhancing, skin aging delaying, skin whitening and moisturizing, wrinkle reducing and antiallergic effects.

4. Buckwheat.

Buckwheat is rich in dietary fiber, and its soluble dietary fiber is 10 times that of ordinary polished rice. Buckwheat is also rich in trace elements such as iron, manganese and zinc, which can effectively promote lipid metabolism in the body, help reduce bad cholesterol in the body, help prevent cardiovascular diseases, help fat metabolism and help lose weight.

5. Brown rice.

Compared with polished rice, brown rice has not been processed too much, and its texture is compact, which takes time to cook, but its slimming effect is remarkable. It contains most of the nutrition of rice, including a variety of amino acids, vitamins and minerals, so its nutritional value is several times that of polished rice.

The glycemic index of brown rice is much lower than that of white rice. Eating the same amount has a better satiety, which is conducive to controlling food intake and thus helping obese people lose weight.

6. Red beans.

Red beans are rich in dietary fiber, vitamin B 1, B2 and other nutrients, and have the effects of nourishing heart and blood, regulating blood sugar, moistening intestines and relaxing bowels. Saponins in red beans can also inhibit the absorption of fat and promote its decomposition.

During weight loss, it is suggested to increase the intake of coarse grains and miscellaneous beans, which are rich in dietary fiber, so as to avoid the sharp fluctuation of blood sugar. They contain pantothenic acid, B vitamins and minerals such as magnesium, potassium and calcium, which can not only help to lose weight, but also help to supplement the nutrients needed in the process of losing weight.