During weight loss, choose these high-quality staple foods to suppress fat accumulation and improve weight loss efficiency

The most painful thing when losing weight is to "cut off" from staple food? Don't rush to put rice and noodles in the cold palace. Choosing the right staple food can not only satisfy your hunger, but also make weight loss twice the result with half the effort! The 'anti hunger tools' that make you lose weight as you eat are actually hidden in your daily diet.

1. The Three Golden Standards for High Quality Staples

1. Low glycemic index is the key

Staples with glycemic index below 55 can stabilize blood sugar levels and avoid fat accumulation. Coarse grains such as black rice and oats have a digestion rate 3-4 times slower than polished rice and white flour, and the feeling of fullness lasts longer.

2. The dietary fiber content must meet the standard.

A staple food containing more than 3 grams of dietary fiber per 100 grams is considered qualified. Dietary fiber absorbs moisture and expands like a sponge, which can delay hunger and promote intestinal peristalsis.

3. Protein content is important

The protein content of high-quality staple foods should be above 8%. Protein molecules have complex structures and require more calories to digest, which is the legendary 'food heat effect'.

2. Five Recommended Main Foods for Getting Thinner with Eating

1. Black Rice: A Weight Loss Tool with Anthocyanins

Rich in anthocyanins that can inhibit adipocyte proliferation, white rice is mixed in a ratio of 1:3 when cooking. Soaking for 2 hours in advance is easier to digest, and people with weak digestive system can make it into rice paste.

2. Oats: the magic of β - glucan

The β - glucan contained in the SEP will form a gel layer in the stomach, delaying the gastric emptying speed. Choose steel cut oats that need to be cooked and avoid additives in ready to eat oats. Paired with chia seeds, it has a better eating effect.

3. Chickpeas: A combination of dual proteins

containing both plant protein and resistant starch. After cooking, refrigeration and heating will increase the content of resistant starch by 30%. Making mashed beans and spreading them on whole wheat bread is the perfect fat loss meal.

4. Sweet potatoes: The fat burning assistance of vitamin A

Orange heart sweet potatoes have 100 times the vitamin A content of potatoes, which can activate fat degrading enzymes. After cooling, consuming resistant starch has a higher content, and microwave heating preserves nutrients more effectively than steaming.

5. Buckwheat: Rutin improves metabolism

The unique rutin component can improve microcirculation and promote metabolism. Low calorie version of Japanese cold noodles is made by boiling buckwheat noodles until they are 80% cooked and chilled with radish puree and bonito sauce.

3. Four tips for smart eating of staple foods

1. Surprise after cooling

Starch based staple foods produce resistant starch after refrigeration, which is not easily absorbed. Refrigerate the cooked rice into Rice and vegetable roll, which can reduce heat by 10-15%.

2. Pairing with protein for better hunger resistance

Combining high-quality protein such as eggs and chicken breast with staple foods can prolong satiety by 2 hours. Remember the formula for "one punch of staple food+two palms of protein".

3. Chewing frequency should meet the standard

Chewing 20-30 times per bite, it takes 20 minutes for the brain's satiety center to receive the signal. Using small tableware can naturally slow down the eating speed.

4. There are specific eating times.

The metabolism is most vigorous between 7-9 am, making it suitable for eating staple foods with slightly higher carbon and water content. Choose easily digestible staple foods such as taro and yam for dinner.

These staple foods are like the body's "fuel regulator", which can satisfy the appetite and intelligently control calorie intake. There is an office worker who insists on "high-quality staple food+moderate exercise" and has shed 12 pounds of pure fat in just six months. Remember, weight loss is not about being enemies of food, but about learning to cooperate with food. Starting tomorrow, bring these 'weight loss accelerators' to your dining table!