More terrifying than melon seeds? 4 staple foods make your waist swell, many people eat them every day

One of the benefits of wearing a thick coat in winter is that it can temporarily hide the "swimming ring" around the waist. But have you ever thought about it? The waist circumference figures that have been climbing year by year on the medical examination reports hidden in drawers may be quietly warning. What's even more frightening is that some foods that make people gain weight are disguised as "healthy staple foods" and appear on the dining table every day, which is more confusing than the explicit behavior of gaining weight like eating sunflower seeds.

1. White porridge with light but hidden heat

1. Blood sugar roller coaster effect

The sugar index of Congee cooked with pure white rice can reach more than 90, which is equivalent to drinking sugar water directly. The body secretes a large amount of insulin to balance blood sugar, and excess sugar quickly converts into fat and accumulates in the waist.

2. Nutrient trap

Simple carbohydrates lack protein and dietary fiber, and drinking them for two hours can make one feel hungry and anxious, which in turn triggers additional eating. Replacing one-third of white rice with miscellaneous grains and legumes can prolong satiety for at least 3 hours.

2. Pseudo health representative whole wheat bread

1. The mystery of true and false whole wheat

Most brown bread on the market is just ordinary bread with added caramel coloring. True whole wheat flour should be ranked first on the ingredient list, with a dietary fiber content of ≥ 3g per tablet to be qualified.

2. Invisible fat explosion To improve the taste, pop often adds a large amount of artificial butter and syrup, and the calorie content of two internet famous dishes may exceed that of a bowl of rice. Using banana puree instead of butter during self baking can provide a moist texture and reduce calorie intake.

3. The "Golden Partner" of Breakfast Stalls

1. The Secret of Pancake Fruits

The crispy texture is pressed by multiple layers of fried dough, with a single calorie count exceeding 200 calories. The white granulated sugar content in the sweet flour paste is more than 50%. With the Egg&vegetable soup thickened with starch, the whole breakfast is comparable to the hamburger set meal.

2. Truth about Xiaolongbao Juice

The proportion of fat meat in the meat filling usually accounts for 40%, and animal fat is dissolved in the soup during steaming. Dipping in vinegar can indeed relieve greasiness, but it cannot change the fact that each steamed bun equals half a spoonful of oil.

4. Office Resident Competitors Instant Noodles

1. Sodium Content: A Horror Story

A barrel of noodles with seasoning contains nearly the amount of sodium needed for the whole day. The body automatically retains water to dilute salt, and 80% of the weight gain the next day is edema rather than fat.

2. Doubt about trans fatty acids

Fried dough and oil packets may contain hydrogenated vegetable oil, a bad fat with a metabolic cycle of up to 51 days, which is most commonly found in the abdomen.

Change starts with cognition. Before opening the food delivery app tomorrow, think about the calorie codes behind these staple foods. Try to replace white porridge with oatmeal milk Kia seed cup, and use sweet potatoes instead of half a bowl of rice. It takes about 21 days for the taste buds to adapt - just the cycle of forming new habits. Waist circumference changes may bring surprises earlier than scale numbers.