What kind of rice is better for fitness and weight loss

During the fitness and weight loss period, it is recommended to choose staple foods with low glycemic index such as brown rice, black rice, oat rice, quinoa, and Job's tears. These grains are rich in dietary fiber and protein, which help control blood sugar fluctuations and prolong satiety.

1. Brown rice

Brown rice retains the rice bran layer and germ, with a dietary fiber content more than three times that of polished white rice, which can slow down carbohydrate digestion. It is rich in B vitamins and magnesium elements, which can promote the activity of fat metabolism enzymes, making it suitable as a staple food supplement after fitness. When cooking, it is necessary to soak in advance to shorten the cooking time.

2. Black rice

Black rice is rich in anthocyanins and plant proteins, and its antioxidant capacity is five times that of ordinary rice. Its iron content is high, which can improve the efficiency of blood oxygen transport after exercise. Suggest mixing and steaming with white rice in a ratio of 1:3 to avoid dietary conflicts caused by a single taste.

3. Oat Rice

Oat rice containing β - glucan can reduce cholesterol absorption rate, and its protein amino acid composition is close to the human body's needs. Eating about 30 grams 2 hours before exercise can provide sustained energy, and the zinc element it contains helps with testosterone synthesis, which is beneficial for muscle building and fat loss.

4. Quinoa

Quinoa is a rare source of complete protein in plants, containing all 9 essential amino acids for the human body. Its glycemic index is only 35 and it is rich in lysine, which regulates metabolism. Suitable for making fitness salads or as a substitute for rice, it is important to thoroughly clean and remove surface saponins.

5. Coix seed

Coix seed has the characteristic of promoting water retention and moisture absorption, which is helpful in eliminating edema after exercise. Coix seed ester can inhibit fat accumulation, so it is recommended to use it with red bean boiled Congee. People with spleen and stomach deficiency and cold should control their intake to avoid causing gastrointestinal discomfort.

During the fitness period, it is recommended to control the total daily staple food intake to 200-300 grams and prioritize unprocessed whole grains. Different types can be consumed alternately to ensure nutritional balance, paired with high-quality protein and vegetables such as chicken breast and broccoli. Avoid consuming large amounts of carbohydrates after 8 pm and use steaming to reduce the addition of fats during cooking. Within 30 minutes after exercise, an appropriate amount of fast carbon protein can be supplemented to promote muscle repair and glycogen supplementation.