In life, many people lose weight by reducing their intake of staple foods. Their attitude towards staple foods is always the enemy, especially at the dinner table. a long distance away".
The staple food in this article mainly refers to refined rice noodles such as rice, noodles, dumplings, buns, and steamed buns, excluding miscellaneous grains, potatoes, etc.
Is refined rice noodles really the culprit that makes people fat?
Whether we can maintain a healthy weight or lose weight, in the final analysis, is a game between us and energy.
What determines whether we will gain weight is: energy intake>energy expenditure. To put it simply: eating more and moving less will make you fat, otherwise, it will achieve the effect of weight loss.
Therefore, controlling the total daily intake is king!
To put it more extremely, if we do not consider health issues, even if we consume refined rice noodles in our daily diet, But as long as the intake is less than the consumption, you can still lose weight. On the contrary, even if the three meals a day are healthy meat, vegetables and fruits, as long as the intake is greater than the consumption, it will also cause the accumulation of calories. Causes obesity.
So, while we focus on "what we eat", we must also focus on "how much we eat," and we can't blindly let the staple food carry the "fat culprit" black pot strong>.
So, why do people have the misunderstanding of "eating staple food to gain weight"? Mainly based onThe following two reasons:
Traditional staple foods, fats and sugars are above the standard
Among the traditional staple foods beloved by the Chinese, most of the fats and sugars are It is too high, so the total calories will be very high. The following table lists some common refined rice noodles and their calories and nutrients in our lives:
Through this table, we can clearly see that the staple food with high energy density is either excessive fat or carbohydrate, or Both are above the standard.
Assuming that the daily calories needed by a normal adult woman to maintain a healthy weight are around 1800-2000 kcal, let’s take a look at how this three-meal arrangement will affect her weight:
Breakfast: A piece of cake: 538Kcal
A cup of soy milk (sweet): 83Kcal
A Roujiamo: 456Kcal
One serving of Liangpi: 776Kcal
Dinner: A bowl of hot and sour powder: 490Kcal
Total calorie intake : 2343Kcal
Such a daily dietary arrangement, regardless of its nutrition, just look at the calories, so that the woman consumes more than her daily requirement of nearly 350-550Kcal. If you exceed the limit day after day, you will consume 10500-16500Kcal more calories every month, which means an increase of 1.3-2.1kg of pure body fat.
Attention, It is pure body fat, not muscles, and not water that can be easily discharged. One year later, the woman will increase 15.6kg-25.2kg of pure body fat, and we have not yet calculated the extra calories consumed by fruits, puffed foods, milk tea and desserts that are often used as afternoon tea or snacks.
If you still ensure the intake of refined rice noodles at every meal, but adding more fruits, vegetables and meat will What has changed?
A vegetable package: 240Kcal
A hard-boiled egg: 71Kcal
A medium-sized apple: 86Kcal
A cup of soy milk: (sweet): 83Kcal
Dumplings (15 pieces): 633Kcal
Chilled cucumber and bamboo shoot slices (150g): 77Kcal
A bowl of rice: 116Kcal
A steamed fish (150g): 158Kcal
Boiled chicken (100g) ：212Kcal
Shiitake mushrooms and vegetables (100g): 37Kcal
Total calorie intake: 1713Kcal
Have you found that although every meal has refined rice noodles intake, because the diet arrangement is more reasonable and balanced, the calorie density of the selected refined rice noodles is also relatively low , So there will be no extra calorie surplus leading to weight gain. The same is refined rice noodles, different choices, different cooking methods and different combinations will bring completely different effects.
It can be seen that the main culprit that causes us to gain weight is not simply the staple food, but too much high energy density food. Simply subtracting the staple food from the three meals can indeed reduce some calorie intake to a certain extent, but this is a simple and rude approach and cannot fundamentally solve the problem. It may also cause eating disorders due to excessive restrictions, which is even more outweighed.
After deep processing of refined rice noodles, the GI index is relatively high
After deep processing of refined rice noodles, the GI index is relatively high. This type of food enters the gastrointestinal tract and is digested quickly and completely absorbed, which makes the body blood sugar. Rise rapidly. Modern nutrition believes that if the body wants to stay healthy, it needs to be in a relatively stable state.
Excessive intake of refined rice noodles may cause blood sugar to "ride a roller coaster", that is, blood sugar rises quickly and drops quickly. From this perspective, refined rice noodles are not the most beneficial for maintaining internal environmental balance and reducing fat. Especially for people with excessive body fat, frequent and excessive intake of some high-GI foods will change the body’s health. Metabolic levels increase the risk of obesity, type 2 diabetes, dyslipidemia and coronary heart disease.
The GI index is mainly affected by the carbohydrate content of the food. In addition, the shape of the food (rough and refined) and the way of eating (raw or cooked) will also affect it. Simply put, the better digested food, the faster the blood sugar will rise, and the higher its glycemic index. Therefore, in recent years, many people have proposed the concept of replacing refined rice noodles with whole grains as the staple food.
《2015-202The 0-year American Dietary Guidelines recommends:
● Cereal food intake should account for half of the total diet;
● Replace refined grains with whole grains;p>
● Limit the intake of refined grains, especially those containing solid fats, added sugar and sodium.
In addition to having lower glycemic levels, whole grain foods have not been over-processed, so they retain rich nutrients and dietary fiber.
Eating 2-3 servings of whole grains a day can not only increase satiety and help control weight, but also help reduce suffering The risk of heart disease, gastrointestinal cancer and diabetes, while enhancing resistance. The following table lists the common whole grain foods in our daily life:
Due to the prevalence of the concept of whole grains, more and more businesses will print "Words such as "whole wheat bread", "rich in wheat flour", "grain bread" and "coarse grains" are used to confuse people.
In fact, most of these foods may not contain any whole grains at all, or most of the ingredients are refined grains. MoreWhat's more, the so-called whole-wheat bread is nothing more than white bread with brown dye added, so consumers often feel confused when buying.
It is recommended that you carefully check the nutritional content of the food when buying whole grains. In general, food The main ingredients in will be listed first. We can judge whether whole grains are in the food according to the order listed.Occupies an important proportion.
In addition to whole grains, some potato foods are also listed as staple foods suitable for people who lose weight List, such as purple potato, sweet potato, taro, potato, etc. Some people even use this kind of food to completely replace the refined rice noodles in the three meals. What impact will this have on the body?
TheoryIn the above, using whole grains or potatoes to replace refined rice noodles, There is nothing wrong with it, but you need to pay attention to the following three points:
● Whether it’s refined rice noodles or The total intake of whole grains needs to be controlled. Although the calories of whole grains are slightly lower than refined rice noodles, excessive intake still causes obesity.
● For people with weaker gastrointestinal function, too many whole grains may increase their gastrointestinal burden. Because whole grains are rich in dietary fiber, excessive intake can also cause abdominal discomfort, such as increasing bowel movement and gas production, affecting the digestion of other nutrients such as protein and the absorption of calcium and iron.
● For people who are accustomed to eating refined rice noodles, if the staple food of the three meals is suddenly replaced with whole grains, in addition to causing gastrointestinal discomfort, it is also easy to cause psychologicalThe "sense of restriction" or "sense of absence" may lead to eating disorders. We can mix whole grains and refined rice noodles according to our needs and dietary preferences.
In short, Any food needs to be ingested reasonably, and everything is too late.
The best way is to control the overall calories, choose as many food types as possible to match. There is a very popular saying in nutrition: Eat a rainbow.
Every meal we eat should be colorful, because the color of each food has its own nutrients, and every nutrient is in the body All have corresponding functions and responsibilities.
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