How to eat to lose weight? 2 Resistant starch dishes help you lose weight

For female friends, weight loss is the most popular and important topic, and the market is full of various diet tips that claim to help with weight loss. Among them, the "quit starch" weight loss diet is no stranger to many people. But nutritionists remind that a balanced diet and moderate exercise are the healthiest ways to lose weight. Starch is an indispensable source of energy to maintain human activities. If people are worried that eating starch may lead to the formation of fat, they may try to reduce the chance of fat formation and accumulation by eating foods containing "resistant starch".

Many people who want to lose weight will choose a diet that eliminates starch. But nutritionists remind that a balanced diet and moderate exercise are the healthiest ways to lose weight.

Nutritionist Zhao Hanying said that the so-called "resistant starch" refers to a type of starch that is less easily absorbed and utilized by the human body after consumption. But precisely because it is not easily digested and absorbed by the human body, compared to ordinary starchy foods, it can not only increase the sense of fullness and provide the energy needed for the functioning of body organs. The most important thing is that after eating foods containing resistant starch, the blood sugar concentration will rise more slowly and the secretion of insulin will also decrease. Of course, it will not be easy to cause the formation of fat, thus helping to lose weight.

It is better to choose more resistant starch foods that are natural and less processed

But what foods in our daily diet are considered "resistant starch"? In fact, there are quite a few foods that contain resistant starch, and according to their different properties, resistant starch can be divided into four different types: the first type is starchy foods that are difficult to digest due to their food form, such as unripe bananas and raw potatoes.

The second category is starch that cannot be broken down by digestive enzymes due to physical barriers (such as shells), such as unrefined starches such as beans, whole grains, and corn; the third category refers to starch that is difficult to digest after chemical modification. There are many types of non-natural starch, such as certain food additives; the fourth category refers to aged starch, especially starch foods that are cooled after cooking, such as overnight rice, sushi, and cold noodles.

Foods such as sweet potatoes, black beans, bananas, and peas are all very suitable for people who want to lose weight.

In addition to the foods mentioned above, nutritionist Zhao Hanying has combined the above 4 types to provide people with some ingredients that are easy to obtain in daily life, high in resistant starch, and suitable for people who need to lose weight or slim down. For example, bananas, sweet potatoes, brown rice, peas, black beans, oats, whole wheat bread, etc. are all very good sources of starch foods in a weight loss diet. Among them, bananas contain about 4.7 grams of resistant starch in each piece, help gastrointestinal motility, are easy to eat and obtain, and are the best choice for people who want to lose weight to obtain resistant starch.

The following is a resistant starch recipe provided by nutritionist Zhao Hanying to help lose weight:

★Banana soy milk

Ingredients: half a banana, 240cc of unsweetened soy milk, a little boiling water.

Method: Put bananas and unsweetened soy milk into a blender and blend. If the soy milk is too thick and difficult to drink, you can add boiling water as needed. Blend for about 2 to 3 minutes until there are no obvious banana particles.

Effect: In addition to being the most representative resistant starch food, bananas also contain a large amount of vitamins and minerals, which have the effect of moisturizing the intestines and promoting bowel movements. Pairing it with soy milk, which is also a resistant starch food and rich in protein, to make banana soy milk for drinking can not only increase satiety, reduce the chance of blood sugar rise and fat formation, but also relieve constipation and eliminate stool.

★Rainbow salad

Ingredients: a little romaine (about 100 grams), half a beef tomato, 1/8 purple onion, half a banana, 1 boiled egg, a little yellow pepper, 15 grams of Japanese-style sauce, 10 grams of mixed unseasoned nuts.

practice:

1. Wash and cut romaine into pieces; wash and slice beef tomatoes; wash and cut purple onion into dices; wash and cut yellow pepper into strips; slice boiled eggs; slice bananas.

2. Place the processed romaine, beef tomatoes, purple onions, yellow peppers, boiled eggs and bananas on the plate in order.

3. Top with Japanese-style sauce and a handful of mixed unseasoned nuts before serving.

Effect:

This salad has a variety of ingredients. In addition to bananas that are rich in resistant starch, it also contains boiled eggs that are rich in protein and mixed nuts that provide the human body with moderate fat. It is not only delicious but also takes into account the purpose of a balanced diet.

[Nutritionist's Tips]:

However, nutritionist Zhao Hanying reminded the public that although resistant starch can help with weight loss, most resistant starches are difficult for the human body to digest and absorb. Therefore, people with poor gastrointestinal digestion function or weak stomach may suffer from indigestion and stomach pain if they consume too much resistant starch. It is recommended that people replace one of the three meals with resistant starch and increase their water intake.

★《Eat more starch to lose weight! 》Resistant starch does not cause obesity