There is a need for special dieting, as long as the food is selected cleverly, you can easily lose weight, do not go hungry, it is the best way to lose weight.
Absolute misunderstanding: Carbohydrates cause fat!
Many dieters think that intake of carbohydrates will lead to weight gain, and therefore tend to reduce the intake of carbohydrates. In fact, appropriate intake of carbohydrates will not cause weight gain, but in order to lose weight, refuse to eat foods containing carbohydrates, but will have the opposite effect. , Weight loss is not successful, but also lead to other symptoms.
As long as you understand what a high-quality carbohydrate is, I believe you will also find that there are many good quality carbohydrates, but there are many different types of carbohydrates. Let Ame.com tell you that those carbohydrates will make you overwhelm, and which carbohydrates will Help you slim.
What is carbohydrate?
Carbohydrate is composed of carbon, hydrogen and oxygen. Since it contains two to one hydrogen and oxygen, like water, it is called carbohydrate. It is the three main nutrients that provide humans with heat. The cheapest nutrients in foods. There are two types of carbohydrates in foods: People can absorb the use of effective carbohydrates such as monosaccharides, disaccharides, polysaccharides, and indigestible ineffective carbohydrates such as cellulose.
Effective carbohydrates are divided into two types, complex carbohydrates (grain, beans, starchy in vegetables) and simple carbohydrates (fruit, milk, processed sugar). Our diet should include both carbohydrates.
Good carbs, big PK
1, 'Good' carbohydrates
Fiber-rich vegetables, beans, low GI fruits, and whole grains, these foods have little effect on insulin levels. Low-carbohydrate foods are foods that favor whole grains. Whole grain fiber is intact, carbohydrates are absorbed. Not too fast, helps control blood sugar, increases feelings of fullness, and slows down the appearance of hunger.
2, 'bad' carbohydrates
The bad carbohydrates are refined, processed, carbohydrates with low fiber content, like white bread, white rice, baked biscuits, pizza's skin, etc., will lead to fat, it is best to eat as little as possible.
10 kinds of high-quality carbon recommended
Top1: Brown rice
Brown rice, as a kind of green food, has a good effect on patients with obesity and GI dysfunction. It can improve physical fitness and increase metabolism. In Japan, eating brown rice is a very popular way to lose weight. It is understood that after eating brown rice, the human body The lower blood sugar rise rate, blood sugar is not easy to increase and cell absorption decreases, can achieve the effect of weight loss.
In addition, brown rice contains rice bran layer and germ layer which are not found in polished rice. This part contains a lot of dietary fiber that helps to lose weight. It not only helps prevent cardiovascular diseases and anemia, but also improves constipation and promotes metabolism.
Top2: Oatmeal
Oats grow at altitudes above 1000 meters, and the environment is very cold. This results in the high protein and low calorie properties of oatmeal. At the same time, oatmeal is rich in soluble and insoluble crude fiber and can absorb a large amount of cholesterol in the body. It is excreted. And because of the high viscosity of soluble fiber in oatmeal, it slows down the digestion time in the stomach and makes people feel full. Therefore, many people will feel hungry for a long time after eating oatmeal. It's completely different from what I used to eat before. There is less fat to eat, and the body naturally loses weight.
Top3: Barley
Barley is rich in dietary fiber, and its nutritional content is similar to other cereals. It can be used as a staple food during weight loss. At the same time, it is also a good choice to make barley into tea. Dietary cellulose contained in barley tea can regulate digestion and absorption. , So as to delay the absorption of nutrients. Dietary fiber can also produce satiety, avoid excessive intake of heat, fat, carbohydrates, and prevent obesity.
Top4: Wild Rice
Wild rice, also known as wild rice, glutinous rice, glutinous rice, and sculpted humi, is a high-carbohydrate, high-fiber, high-protein food that can be eaten in moderation when it is lost. Wild rice is only a seed of grass, and its shell is not used. Grinded, grayish black, contains high nutrients. Protein in the wild rice, many trace elements, dietary fiber is much higher than rice, is a rare health food, can be called the king of 'rice'.
Top5: Wheat bran
What is wheat bran? Wheat bran is wheat bran, which is the seed coat that is sifted out after the wheat has been ground in flour. It is rich in cellulose, which limits the absorption of sugar and fat in the gastrointestinal tract and increases the consumption of body fat. , It also has water absorption, absorbs water and harmful substances in the faeces in the large intestine, improves the function of the colon, and helps flush out the stool. It was once reduced by 10 pounds per month by the wheat bran diet method.
Top6: Corn
Corn contains more crude fiber, which is 4 to 10 times thicker than polished rice. The corn also contains a large amount of magnesium. Magnesium can strengthen intestinal wall peristalsis and promote the elimination of body waste. It is rich in calcium, phosphorus, and selenium. Lecithin, vitamin E, etc., all have the effect of lowering serum cholesterol. The above ingredients and functions of corn are very beneficial for weight loss. At the same time, corn ear corn ear, diuretic effect is also a good helper for weight loss.
Top7: glutinous rice
The fiber content and potassium content of glutinous rice are relatively high, it can eliminate edema, and it is also rich in magnesium. It is a must-have for edema-type obese people! And glutinous rice contains certain vitamin E, which is a beauty food. , Regular food can keep the human skin shiny and delicate, eliminate acne, pigmentation, improve skin color, and it has a certain therapeutic effect on the sputum and so on.
Top8: Millet
Millet is a common grain and is often used for porridge. Its potassium, phosphorus, and magnesium content are high. Its sodium content is extremely low. When slimming, it can be used as coarse grains with fine grain. In fact, millet also belongs to coarse grains and contains rich food fiber. , Low calorie, food is easy to have a sense of fullness. It is recommended to eat more, women eat not only keep their bodies, the skin can be kept smooth, oh.
Top9: Purple rice
Once popular black rice ten days diet, but purple rice ten days diet you tried again? In fact, the same principle, but purple rice is better than black rice, why?
1. Stronger feeling of fullness.
2. The contained nutrients are more extensive.
3. Amino acids can support your physique.
4. Excessive body acidity tends to gain weight, but alkaline purple rice can be neutralized.
Top10: Buckwheat
There are four varieties of buckwheat. They are sweet buckwheat, bitter buckwheat, winged buckwheat and rice buckwheat. People usually eat buckwheat and sweet buckwheat. On the market there are 'buckwheat groats', 'buckwheat porridge', 'buckwheat ginseng', 'Buckwheat bread', etc. for sale. Buckwheat contains niacin components can promote the body's metabolism, enhance detoxification ability, but also has the role of expansion of small blood vessels and lower blood cholesterol.
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