The following are better whole grains:

1. Job's tears

Barley is a very common whole grain, which is a high-fiber food. Fiber is important for weight loss. is very important. The high fiber contained in barley can promote gastrointestinal motility and shorten the retention time of food, which can reduce the absorption of excess energy from food. On the other hand, fiber can promote the body's metabolism and absorb toxic substances. In addition, fiber is not easy to digest and will remain in the stomach. Staying longer can increase satiety. In addition, the calorie and fat content of barley are very low, and it has a very good auxiliary effect during weight loss.

2. Oats?

Oats contain more soluble fiber than ordinary rice. These soluble fibers can maintain a feeling of satiety for a longer period of time and can also accelerate gastrointestinal motility. and human metabolism. In addition, the complex carbohydrates contained in oats are less easily absorbed than ordinary carbohydrates, so you don’t have to worry about gaining weight if you use oats as a staple food. Oatmeal can be eaten with milk for weight loss. Milk is rich in nutritional value and has certain weight loss effects. Adhere to a cup of milk oatmeal for breakfast every day, which not only has a slimming effect but also supplements the body with the nutrients it needs.

3. Corn?

Corn can be used as a staple food, and corn has very low calories. Generally speaking, if you want to lose weight through corn, you can eat corn instead of dinner. Corn is a kind of crude fiber food, which can maintain a feeling of fullness for a long time after eating. Corn is low in calories but rich in nutritional value. Even if you eat too much, you don’t have to worry about gaining weight. In addition, drinking corn silk boiled in water has a very good diuretic effect, which is also very beneficial for weight loss due to edema-type obesity.

4. Black beans?

The black bean weight loss method is actually very popular on the Internet. The most popular one is probably the vinegar-soaked black bean weight loss method. Black beans have the functions of absorbing fat and detoxifying. , the weight loss effect is significant in the short term and is not easy to rebound. The saponins contained in black beans can prevent fatty acidization and prevent obesity, and the rich fiber can increase the feeling of satiety. Consuming about 30 grams of black beans on an empty stomach every morning can achieve a good weight loss effect.

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Extended information:

Not suitable for people who eat whole grains:

1. People with bad gastrointestinal problems

If you have a bad gastrointestinal condition or suffer from peptic ulcer, choosing whole grains as your staple food will undoubtedly make things worse. The large amount of fiber contained in whole grains will cause certain irritation to the gastrointestinal tract. Generally, healthy people can eat it without any problem, but people with severe gastritis or hyperacidity are not suitable. People with gastrointestinal ulcers can also not tolerate it.

2. Malnutrition and low immunity?

Whole grains will slow down the absorption of nutrients, so they are not suitable for people who are malnourished. Whole grains are rich in fiber, which hinders the utilization of nutrients such as protein and fat, so they are also detrimental to people with low immunity. In addition, people with anemia and low calcium are not recommended to eat whole grains. Grains are high in phytic acid and oxalic acid, which inhibit calcium, especially iron absorption. ?

3. Other diseases?

Kidney patients need to eat refined white rice; diabetics need to control starch intake, even if they eat whole grains, they must control the portion; gout patients need to eat more beans , will cause an increase in uric acid, so the intake of beans among grains must be reduced to a minimum.

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Reference: Nutritional effects of 17 kinds of whole grains--People's Daily Online