Is there any shadow? Eating rice to lose weight can avoid starvation

Rice has always been an inconspicuous but indispensable delicacy. People who are afraid of it hide when they see it, fearing that they will get fat after eating it once. Is eating rice the culprit that causes obesity? How many calories are in a bowl of rice? How to eat rice to lose weight without going hungry?

1. Re-understanding rice

We eat rice every day, so do we really need to learn more about it? It must be said: It is very necessary! Because many people think that rice has little nutritional value other than carbohydrates. Some even think that it is the "natural enemy of weight loss" that is more likely to cause obesity than hamburgers and steaks. In fact, it is much better than you think.

2. What nutrients are in rice?

• Carbohydrates 70%.

• Protein 7%~8%.

• Fat 1.5%~1.8%.

• Selenium, sodium, copper and other trace elements essential to the human body.

• Multiple amino acids and vitamins.

3. What can you get from eating 100g of rice?

• About 168 calories.

• It can provide you with the energy needed for at least 4 hours of simple activities.

• Good absorption of cereal protein.

• Precious good fat - linoleic acid.

• Vitamin C for beautiful skin.

• B vitamins help you sleep well.

4. Know how much you eat at a glance

• A loose bowl in a restaurant: 100g 168 calories.

• A normal household bowl: 150g 252 calories.

• One box of instant lunch: 250g, 420 calories.

• One regular-sized piece of sushi: 15g, 25 calories.

5. The most popular diet

• Japanese Eel Rice

Japanese eel rice, known as the "energizing food", is full of protein and is indeed a vital choice!

• Seaweed Tuna Rice Balls

The rich zinc nutrition of seaweed, combined with the oil and fatty acids of tuna, and the combination with whole grain rice, makes a brain-boosting meal.

6. Rice is a good helper for weight loss

In fact, compared to bread and noodles as staple foods, white rice is the carbohydrate that is least likely to make you gain weight. The reason is that rice is easier to make people feel full, and it contains B vitamins and linoleic acid that help fat metabolism. Use rice as the staple food, with plenty of vegetables, a small amount of meat and oil. It can help you lose weight while maintaining a balanced diet.

7. How to eat rice to lose weight without going hungry

To reduce calorie intake, you can add foods rich in soluble fiber such as oats and barley to rice. Soluble dietary fiber has a strong ability to absorb and swell after absorbing water. It can form sol and gel after absorbing water, slowing down the emptying rate of chyme in the stomach.

In addition, you can also add foods rich in gelatin, such as kelp, fungus, seaweed, and konjac. The gum in plants has the function of inhibiting fat absorption, nourishing and lubricating the intestines, and helping defecation. Mixing black rice, brown rice, bamboo shoots, ferns and other foods rich in dietary fiber with rice and cooking them can not only slow down the digestion of carbohydrates but also increase the feeling of fullness.

Bean rice, which is made by mixing rice with various beans such as red beans and yellow beans in a 1:1 ratio, not only plays the complementary role of protein, but also significantly improves the feeling of fullness. Therefore, the same amount of rice can be reduced by adding different ingredients, thereby reducing the absorption of calories.

Fortified rice is good for the body and skin, and can prevent constipation, acne, hyperlipidemia, and cardiovascular and cerebrovascular diseases. However, for those with weak gastrointestinal function and digestive tract diseases, the intake of dietary fiber should be controlled.

Source: 39 Health Network www.39.net

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