Must see for weight loss! Rice vs Noodles: Eating Carbonated Water Makes You Lean Faster

A steaming bowl of white rice and a smooth noodle dish are placed in front of me, and the chopsticks of weight loss enthusiasts are always hanging in mid air. Is carbohydrates really the enemy of weight management? In fact, choosing the right type and eating the right method, staple food can also become a powerful aid for weight loss.

First, glycemic index: Who is the true hidden sugar explosion Bullet

1. Blood glucose response curve of rice

The glycemic index of refined white rice is as high as 73, which stimulates a large amount of insulin secretion like riding a roller coaster. But after switching to brown rice, the value drops directly to 55, and the protective net formed by dietary fiber can slowly release sugar.

2. Hidden advantages of noodles

The glycemic index of ordinary wheat noodles is about 65, but those made with whole wheat flour can be controlled below 50. Cold noodles are a pleasant surprise, as their resistant starch content increases after refrigeration and their glycemic index decreases by 20% compared to their hot state.

3. Golden Combination Rule

Rice paired with beans can reduce the overall glycemic index by 15%, and adding a poached egg to noodles can also slow down sugar absorption. Remember that protein and fiber are the most abundant carbohydrates Good partner.

2. Nutrient density: Who is secretly helping you supplement weight loss nutrients

1. Challenge of trace elements

Under the same weight, brown rice contains richer magnesium and B vitamins, which directly participate in fat metabolism. Buckwheat noodles come with rutin, an antioxidant that can improve microcirculation.

2. Comparison of protein content

100 grams of rice contains about 2.6 grams of protein, while the same amount of whole wheat noodles can reach 5 grams. However, when rice is paired with soybeans for consumption, the protein utilization rate is 30% higher than that of noodles.

3. Measurement of Anti Hunger Index

The experiment showed that subjects who ate mixed grain rice maintained a sense of fullness for 1.5 hours longer than those who ate white noodles. The key lies in the number of chews - chewing 30 times per bite can advance the satiety signal to the brain by 20 minutes.

III. Cooking Trap: These practices make all previous efforts to lose weight useless

1. Difference in oil absorption

Every 100g of Fried Rice can absorb 15g of oil, while the oil absorption of fried noodles is 1/3 less due to the smoother surface. But the calorie density of sesame paste used for mixing noodles is 1.2 times that of lard, which shocked many people with this cold knowledge.

2. Control of gelatinization degree

The gelatinization index of overcooked rice skyrockets, accelerating the absorption rate of the human body by three times. When pasta is cooked to aldente (with a hard core), it consumes 12% more calories for digestion than soft and rotten noodles.

3. Visual deception of portion size

Fluffy rice looks bulky, but in reality, only half a bowl weighs 100 grams. However, compacted noodles tend to underestimate the amount, so it is recommended to use a kitchen scale to measure three times to form an accurate visual judgment.

4. Time selection: Eating at different times has different effects

1. Morning carbohydrate window

Consuming carbohydrates within 90 minutes after waking up can save 17% of fat compared to eating the same amount at night. The sugar load of Rice and vegetable roll mixed with soybean milk is 40% lower than that of sweet bread.

2. Golden ratio before and after exercise

Eating half a bowl of rice 2 hours before strength training and pairing it with chicken breast after training can increase muscle synthesis efficiency by 25%. After endurance exercise, choosing easily digestible dragon beard noodles can accelerate glycogen supplementation by 1.8 times.

3. Lightning Protection Guide for Dinner

Eating cold buckwheat noodles after 7 p.m. is more friendly than hot Noodles in soup, and the process of hypothermia consumes 8% more calories. Control the portion size to 2/3 of daily consumption, and pair it with 200 grams of blanched vegetables for the best effect Good. The secret to smart consumption of carbohydrates is to choose coarse over fine, eat cold over hot, and match protein with oil. Try quinoa rice instead of porridge tomorrow morning, and change oily noodles into Korean cold noodles for lunch. Your body will give you unexpected feedback. Remember, there is no absolute good or bad carbohydrates, only dietary wisdom that can be paired or not.