Low-calorie starch, no fat, homemade salmon and wild mushroom steamed rice

Who says you must not eat starch to lose weight? Many people have this misconception, so they dare not touch starch in any of their three meals, as if they suffer from "starch phobia", mistakenly believing that this will make them slimmer. In fact, the latest research has found that you must eat starch to lose weight, and some types of starch can help burn fat.

Cooking expert Xie Kaiting demonstrates a "starch recipe" that is not easy to make you fat. This dish is "Healthy Steamed Rice with Salmon and Wild Mushrooms". (Photo/File photo of this newspaper)

In fact, the calories in carbohydrates are not higher than those in other nutrients such as protein and fat. Once the body lacks carbohydrates, it will start burning muscle to convert into fat to provide energy for the body. Burning fat in the absence of starch produces a toxic byproduct called ketosis, which is processed by the kidneys, but because it is excreted very slowly, it puts a strain on the kidneys.

Eat less refined starch and eat resistant starch healthily

Starch is divided into two categories, one is "refined starch" which is easily digested by the human body, and the other is not easily digested by the human body. This starch that is not easily digested by the human gastrointestinal tract is called "resistant starch". It is a starch that cannot be hydrolyzed by human digestive enzymes but can be fermented by microorganisms in the colon, or it is the product of starch hydrolysis. Including: whole grains such as rice, wheat, barley, oats, corn, etc.; as well as the rice, rice noodles, oatmeal, steamed buns, dumpling skins, noodles and other products that we usually eat.

In addition, root vegetables include potatoes, taro, sweet potatoes, pumpkins, lotus roots, yams, cassava and other tubers. If you want to lose weight, it's best to avoid refined starches, such as cakes, bread, etc.

Cooking expert Xie Kaiting demonstrates a "starch recipe" that is not easy to gain weight. This dish is "Healthy Steamed Rice with Salmon and Wild Mushrooms". You may as well follow along and make it. Not only can you taste the flavor of starch, but it can also increase your sense of fullness and prevent you from consuming other junk food and accidentally consuming too much fat. You can also lose weight naturally over time.

Eat starch without getting fat, consume more whole grains such as rice, wheat, barley, oats, corn, etc.; also the rice, rice noodles, oatmeal, steamed buns, dumpling skins, noodles and other products we usually eat. (Photo/File photo of this newspaper)

【Healthy Steamed Rice with Salmon and Wild Mushrooms】

Material:

1 slice of salmon (palm-sized), 4-5 fresh shiitake mushrooms, 1 handful of white mushrooms, 2 cups of brown rice, 2.4 cups of broth, 1/2 onion, a little shredded carrot, 1 teaspoon of bonito flakes, 1 teaspoon of soy sauce, 1 tablespoon of sake, and a little chopped green onion.

practice:

1. Mix the broth, soy sauce, sake, and bonito flakes, then pour into the pot along with the washed rice.

2. Dice the salmon and onion, cut the mushrooms and carrots into shreds, and spread all the ingredients evenly on the white rice.

3. Steam 1 cup of water in the rice cooker (about 20 minutes), then continue to simmer for 10 minutes.

【Cooking tips】:

1. The ratio of brown rice to water is 1:1.2, that is, 1.2 cups of water are needed for every cup of brown rice.

2. Brown rice can also be replaced with white rice, in which case the amount of water should be slightly less, with the ratio of white rice to water being 1:1.