The truth about high-fat diet: Combining staple foods in this way can help reduce fat and blood pressure without compromise

I heard that the blood lipid indicators on Aunt Wang's physical examination report next door have turned red again? These days, high blood lipids are no longer exclusive to middle-aged and elderly people. The words "excessive triglycerides" are becoming increasingly common on the physical examination forms of white-collar workers born in the 1990s. Don't worry about taking rice Mantou as the pot bearer. If you eat the right staple food, it can become a powerful aid to control blood fat. Today, we will break down those fat reducing codes hidden in the bowl.

1. The golden ratio in staple food selection

1. Whole grains should occupy the C-position

Refined white rice noodles remove the most valuable bran and germ during the processing, like soldiers who have been stripped of armor. Whole grains such as brown rice and oats, which retain complete structure, contain 3-5 times more dietary fiber than refined grains, and can form a gel net in the intestines to absorb excess cholesterol like a sponge.

2. Mixed beans cannot be absent

Red beans and mung beans, these inconspicuous little things, are actually "lipid-lowering special forces" in the plant world. Resistant starch and plant sterols work together to slow down sugar absorption and interfere with cholesterol absorption. When cooking rice, grabbing mixed beans not only enriches the taste, but also softens the postprandial blood sugar fluctuation curve.

2. Lipid lowering mechanism in cooking methods

1. Cold treatment transforms starch

Does freshly cooked rice increase sugar quickly? Try using "recycled rice" that has been refrigerated and then heated. Some of the starch will be converted into indigestible resistant starch, which works like dietary fiber. Potato salad is more friendly than mashed potatoes based on this principle.

2. Skillful use of oil absorption black technology

When Fried Rice is mixed with the broken egg liquid, the protein will form a protective film on the surface of the rice grains to reduce the penetration of oil. Do you think oatmeal Congee is too thin? Sprinkle some chia seeds, the water-soluble fibers will swell when they come into contact with water, and the taste will become thicker without the need for thickening.

3. Synergistic effect of combination

1. Protein CP combination

soybean milk with coarse grain pancakes, quinoa with chicken breast, this combination can reduce the gastric emptying speed by 30%. Proteins are like traffic police, directing blood sugar to slowly pass through blood checkpoints.

2. Smart selection of fats

Crush avocado and mix with brown rice. High quality monounsaturated fatty acids can increase HDL levels. Drop a few drops of flaxseed oil when making cold buckwheat noodles. The alpha linolenic acid inside can inhibit the synthesis of triglycerides in the liver.

3. The Magic of Fermented Foods

Fermented staple foods such as Russian black bread and Sichuan mash contain a large amount of probiotic metabolites, which can break down bile acids and stimulate the liver to replenish cholesterol, equivalent to opening a cholesterol excretion line. Remember, there is no absolutely bad food, only unwise eating habits. Starting tomorrow, I will try to switch from white rice to three color quinoa rice, and prepare some roasted chickpeas as snacks in the office drawer. The physical examination report may surprise you in three months. Controlling blood lipids is a long-term battle, but your chopsticks are the gentlest weapon.