Eat more whole grains to help detoxification is not wise to eat the staple food fat counter-thin

Eat more whole grains to help detoxification is not wise to eat the staple food fat counter-thin

 
The eating habits of white-collar

According to pollination carried out for the white-collar dietary survey, 40% of the white-collar workers with at least three kinds of bad eating habits; 39% of the staple food intake per day less than 250g; 78% fewer white-collar workers eat whole grains / cereals; 59 white-collar workers as “worried about gaining weight” and reduce the intake of food.

After reading this set of data, you may find yourself actually one of them. Although you may have been so successful around the example of thin, but do not eat staple food really? Nutritionist’s explanation is: No! Direct supply of staple food requirements of our brain, red blood cell nutrition, the nutrition that our brain which can only be obtained from the staple food. Therefore, the staple food intake, blood sugar will be low, the brain cell energy metabolism is reduced, people will easily fatigue. Of course, in addition to energy, the staple food in a large number of dietary fiber, can help you control weight, regulate blood lipids and glucose. Another consequence is that you must feel, that is the staple food (especially grains) intake, you will be constipation.

Vegetables and cereals which are different dietary fiber

So, eat more fruits and vegetables, do not they can do to prevent constipation? In fact, that in itself is an incorrect concept. Vegetables and cereals which dietary fiber is different. Vegetables, but the fiber is soluble, and non-soluble fiber among cereals, and can help you bowel detoxification, weight control. Furthermore, many white-collar workers the amount of daily intake of fruits and vegetables less than itself, let alone the use of fruits and vegetables instead of staples! Therefore, we advocate to eat the staple food, but also to eat more whole grains. Coarse grains and flour and rice mix according to the ratio of 1:3, so the requirements can achieve good health, but also will not let you find it difficult to eat.

Nutrition experts recommend that adults should be a daily intake of 250 to 400 grams of cereals, potatoes and other staple food. And it means, but 250 grams of raw food, not the cooked rice. Therefore, in that every day at noon to eat a small bowl, but not enough to complement the intake of the day Oh!

How to eat to lose weight staple

So how to eat the staple food in order to have weight-loss effect? It is necessary to distinguish between “good” and “bad”!

Although cereals and other carbohydrates on the human body is extremely important, often described as the highest nutritional value of food, but not all carbohydrates are good for health, can help you lose weight. These “bad” carbohydrates, is precisely the potential murderer make you fat!

If you eat these “bad” carbohydrates, your blood sugar will rise rapidly, stimulate insulin secretion in the long run, insulin failed to work due to overload, the formation of “insulin resistance” so that the excessive accumulation of fat in the body down , resulting in obesity. Moreover, the “bad” carbohydrates will make people eat addictive, because it will make your blood sugar level stable, prone to hunger, causing excessive food intake.

Carbohydrates can be divided into “good” and “bad”

So what is “bad” carbohydrates, and what are “good” carbohydrates it?

“Bad” carbohydrates: is the result of finishing, low fiber content of carbohydrates, including such as white bread, white rice, baked cakes biscuits, pizza crust and so on. Although they are not without nutrition, but you’d better eat less to build because they can cause weight gain.

“Good” carbohydrates: refers to the fiber-rich vegetables, legumes, some fruits and whole grain foods. These foods have little effect on insulin levels. Especially whole grains, like brown rice, oats, barley, rich in fiber integrity, the body will not absorb too quickly for such carbohydrates, so easy to have a sense of satiety, help control blood sugar, alleviate hunger.

Eat the staple diet of the three attention to points

Lose weight while eating the staple food, you have to pay attention to the following 3 points!

1, do not forget exercise. Have the time or need to do exercise, weight loss, while speeding up the body more healthy.

2, vegetables better. Proposed eat two fruits, vegetables are generosity, the better. But one can use less oil meal cooking the way, the rest are best boiled, to help increase satiety.

3, eat good fats and protein. Moderate consumption of high fat and protein, including: lean red meat, chicken breast, eggs, fish, shellfish, low-fat or nonfat dairy products, nuts, olive oil, so as to ensure balanced nutrition.