1. Brown rice
Brown rice is a very healthy staple food, rich in fiber and vitamins, which can help digestion and detoxification. Brown rice is relatively low in calories and rich in dietary fiber, which can increase satiety and reduce appetite. Brown rice also helps to regulate blood sugar levels and avoid hunger caused by blood sugar fluctuations. Brown rice can be used for cooking porridge, fried rice or making sushi and other delicacies.
The steps of making brown rice:
Soak brown rice in water for about 30 minutes, and then rinse it with clean water.
Put the brown rice into the pot and add some water.
Bring the fire to a boil, then turn to a low heat and cook slowly, which takes about 30-40 minutes.
After cooking, stir with chopsticks to loosen the rice.
2. Sweet potato
Sweet potato is a staple food with low calorie and high fiber, which is rich in vitamins and minerals and is very beneficial to lose weight. Sweet potatoes have lower calories than ordinary potatoes, and are rich in dietary fiber, which can increase satiety and reduce food intake. In addition, the heat release of sweet potato is slow, which can keep blood sugar stable and avoid hunger.
Steps for making sweet potatoes:
Wash the sweet potato and cut it into pieces of uniform size.
Put the sweet potato pieces into a steamer and steam for about 20-30 minutes.
Take out the steamed sweet potato pieces and press them into mud with a spoon.
You can add some honey or low-fat yogurt according to your personal taste and mix well.
3. Oats
Oat is a nutritious staple food, rich in dietary fiber, protein and vitamins, which helps to lose weight and provide energy. Oat dietary fiber can increase satiety, reduce food intake and help regulate blood sugar and cholesterol levels. Oats can be used to make healthy breakfast, such as oatmeal, oatmeal and oatmeal cookies.
Steps for making oatmeal:
Put oatmeal in the pot and add some water.
It takes about 10- 15 minutes for the fire to boil slowly.
After cooking, you can add a proper amount of fruit, honey or nuts according to your personal taste and mix well.
4. Quinoa
Quinoa is an ancient grain, rich in protein, fiber and vitamins, which is very beneficial to lose weight. The protein content of quinoa is higher than other cereals, which can increase satiety and reduce food intake. Quinoa is also rich in dietary fiber, which can help digestion and detoxification. Quinoa can be used to make salad, fried rice or porridge.
The production steps of quinoa salad:
Put quinoa into the pot and add appropriate amount of water.
It takes about 15-20 minutes for the fire to boil slowly.
Cool the cooked quinoa, then add vegetables, fruits and seasonings and stir well.
5. Black beans
Black bean is a staple food with low fat and high protein. It is rich in fiber and minerals, which helps to lose weight and provide energy. The protein content of black beans is high, which can increase satiety and reduce food intake. Black beans are also rich in dietary fiber, which can promote intestinal peristalsis and help digestion and detoxification. Black beans can be used to cook soup, stir-fry or make tofu and other delicacies.
The making steps of black bean soup are as follows:
Soak black beans in water for about 8 hours, and then rinse them with clear water.
Put the black beans into the pot and add some water.
It takes about 1-2 hours to bring the fire to a boil, and then turn to low heat for slow cooking.
You can add the right amount of salt and seasoning according to your personal taste and cook for a while.
These are the five staple foods suitable for weight loss. They are not only nutritious, but also helpful to lose weight. In the process of losing weight, I believe that by reasonably matching these staple foods and exercising properly, you will definitely achieve your ideal body goal. Come and have a try!