Who says rice must be eaten hot? Have you ever tried eating cold food? Do you believe that the reason why some people especially like to eat cold meals is to lose weight? Some studies have pointed out that eating cold rice can reduce the absorption of starch and calories. In the hot summer, if you want to eat something appetizing, low in calories, and not burdening your body weight, you might as well follow a nutritionist to make this "Fruit and Vegetable Cold Rice Dishes". You can eat it to feel full and energetic, and you don't have to worry about it. Obesity disrupts the situation. Follow the nutritionist to make this "Cold Rice Dish with Vegetables and Fruits". (Photo provided/Nutritionist Fang Qingyi)

Eating cold rice will produce a kind of resistant starch, which is low in calories and can easily cause gastrointestinal indigestion. However, it unexpectedly has a weight loss effect, but it is not suitable for everyone. Eating cold rice will cause bloating, so people with excessive stomach acid are not recommended to eat cold rice.

Cold rice is converted into resistant starch, which controls the rate of rise in blood sugar and hinders the synthesis of fat in the body.

Nutritionist Fang Qingyi said that when rice becomes cold, it will turn into resistant starch (that is, the legendary "good" starch, such as the starch of roots and beans) , can control the rising rate of blood sugar, inhibit the secretion of insulin, and thus hinder the synthesis of fat in the body. In addition, resistant starch contains very low calories and is not easily digested and absorbed. Therefore, it can reduce caloric intake and prolong the feeling of satiety, which can help with weight loss. However, nutritionists advise that after heating cold rice, it returns to the characteristics of normal starch, and it will not become resistant starch again until it is cooled.

Eat fruits and vegetables in summer. Choosing the right ones can resist oxidation and improve immunity. Why not try a cold rice dish with natural fruits and vegetables, using seasonal and natural local ingredients, including tomatoes, green peppers, and yellow bell peppers? , garlic, you can eat healthy and full, and health can also be simple. If you want to stay slim all summer, you might as well make this cold rice dish, which not only has the original and natural aroma of food, but also makes you feel full.

Cold rice dish with fruits and vegetables

Ingredients: 150g cold rice, 15g beef tomatoes, 15g green pepper, 15g yellow bell pepper, 15g fungus, 15g broccoli, 10 grams of green onions, 3 cloves of garlic, and 60 grams of chicken.

Seasonings: 1 spoon lemon juice, 0.5 spoon black pepper, 0.5 spoon olive oil, a little soy sauce, a little rice wine.

Calories: 360 calories.

Method:

1. Cook the brown rice and let it cool, mix with lemon juice and olive oil and set aside. (Picture provided by Fang Qingyi Nutritionist) (Picture provided by Fang Qingyi Nutritionist)

2. Marinate the chicken breast with soy sauce, garlic and rice wine for about 20 minutes, bake it in the oven, let it cool and cut it into 1 cm pieces spare.

3. Remove seeds from beef tomatoes and cut into 1 cm size and set aside.

4. Wash green peppers, yellow bell peppers, fungus, broccoli, garlic, scallions and other ingredients and cut into 1 cm sizes and set aside.

5. Add a small spoonful of salt to the boiling water, add green pepper, yellow bell pepper, fungus, broccoli, garlic and scallion, blanch slightly and set aside. (Photo provided/Nutritionist Fang Qingyi)

6. Spread the rice flat on the bottom of the bowl, and put the blanched vegetables and roasted chicken into the bowl.

7. Mix all ingredients thoroughly and sprinkle with gray pepper. (Photo provided/Nutritionist Fang Qingyi)

Tips from the nutritionist:

1. Have you eaten enough fruits and vegetables every day? It would be better if you can take into account the color of the food. This dish uses the concept of rainbow diet, allowing you to eat a variety of colors of ingredients at the same time, black (fungus), white (brown rice), red (tomato), yellow (yellow) Bell pepper), green (green pepper cauliflower), make you full of energy and make losing weight easier!

2. When choosing meat and eggs, remember to pay attention to whether there is a CAS mark, the quality will be more guaranteed!

Nutritionist Fang recommends choosing Taiwanese No. 9 and No. 16 rice, which has a soft texture and is called "Taiwanese sushi rice" by the Council of Agriculture, to avoid problems such as rice deterioration or pesticide residues caused by aging over time. Currently, the Council of Agriculture is promoting new delicacies that are "produced for local consumption, healthy and environmentally friendly". Those who are interested may wish to go online to learn about new concepts and practices of rice.