Coarse grain itself is rich in dietary fiber. For people who lose weight, coarse grains are an excellent food choice. Today, we recommend it to everyone.
The effect of coarse grains on weight loss
1, hinder the absorption of nutrients
In the foods of the gastrointestinal tract, dietary fiber absorbs water and at the same time absorbs many nutrients, which hinders absorption of nutrients. In addition, substances that cannot be digested in dietary fiber are often required for the growth of anaerobic microorganisms. Source. The proliferation of a large number of bacteria in the intestine can stimulate intestinal peristalsis and reduce the intestinal digestion and absorption of nutrients.
2, can not or can not get energy from
People mainly obtain dietary fiber from plant-derived foods such as fruits, vegetables, and cereals. The energy contained in digestible plant fibers is very low. Therefore, people obtain little energy from them. Although crude fiber is rich in energy, it is because of people. There is no cellulolytic enzyme in the body, and crude fiber cannot be decomposed, and energy cannot be obtained from it.
3, to promote gastrointestinal motility
The water holding capacity of dietary fiber has a sponge function, which can regulate the intestinal wall absorption of glucose and fat, promote fat decomposition, accelerate gastrointestinal motility, lipid-lowering effect is very obvious.
What are the main coarse grains?
1: Cereals (corn, millet, red rice, black rice, purple rice, sorghum, barley, oats, buckwheat, buckwheat, etc.)
2: Mixed beans (soybeans, green beans, red beans, black beans, broad beans, peas, etc.)
3: Tubers (sweet potato, yams, potatoes, etc.)
So before we talked about carbohydrates, we also talked about: Grains and tubers in coarse grains are mainly supplemented with carbohydrates, so they can be used as substitutes for rice and noodles. The best way to supplement is to eat half of the staple foods each day. Fine grain, the other half is coarse grains.
The beans can be supplemented with protein. If you don't eat meat because of losing weight, you should eat more beans.
When you lose weight you can't just eat whole grains
Many people will say, Xiao Bian is not right. All of our former people only eat whole grains. Is it bad for you? Let me tell you: Now that our society has progressed to the present, especially the present work, Many of us are engaged in mental work. In an atmosphere of 'do more and less,' our current stomach is much more fragile than the people who used to work in the fields as a whole. So we are now The dietary mix is best with half of whole grains plus half fine grains.
