学会吃米 轻松瘦身
来源:    发布时间: 2018-09-27 19:33   87 次浏览   大小:  16px  14px  12px


很多减肥人士都有一个误区,就是觉得吃主食就会容易变胖。其实不然,因为只要把握好一个量,这是能够有助于减肥的。今天小编就给大家推荐四种米,它们都有一个共同的特点,那就是有效控制热量。



Many weight lo

很多减肥人士都有一个误区,就是觉得吃主食就会容易变胖。其实不然,因为只要把握好一个量,这是能够有助于减肥的。今天小编就给大家推荐四种米,它们都有一个共同的特点,那就是有效控制热量。

Many weight loss people have a misunderstanding, that is, eating staple food will easily become obese. In fact, if you grasp a quantity, it can help you lose weight. Today Xiaobian recommended four kinds of rice, they have a common feature, that is, effective control of heat.

很多美眉认为吃主食容易致肥,这个观念是相当错误的!只要做好了正确的选择把握好一个量,适量吃是能减肥的!主食减肥要选择这四种米,可以有效控制热量,抑制肥胖因子的膨胀!

Many Meimei believe that eating staple food is easy to fatten, this concept is quite wrong! As long as the right choice to grasp a good amount, moderate eating is able to lose weight! Staple food to lose weight to choose these four rice, can effectively control calories, inhibit the expansion of obesity factors!

 

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一、白米

One, white rice

白米是主要热量来源。

White rice is the main source of heat.

热量:约270﹣290大卡/碗。

Calories: about 270-290 calories / bowl.

白米的营养成分主要是碳水化合物,约占75%,蛋白质约占7%,油脂约占2%,因此米饭提供我们生活所需最主要的热量。很多人怕胖不敢吃白米,专家表示,长期不吃米饭可能会产生隐藏性肥胖。像很多女生瘦巴巴,但体脂肪却很高,主要是长期不吃饭,只摄取脂肪、蛋白质所致

The main nutrients of white rice are carbohydrates, accounting for about 75%, protein for about 7%, and fat for about 2%, so rice provides the most important calories for our lives. Many people are afraid of losing weight and not eating white rice. Experts say that eating rice for a long time may cause hidden obesity. Like many girls thin, but the body fat is very high, mainly due to long-term not eating, only fat, protein intake

二、糙米

Two. Brown rice

糙米的营养成分最高。

Brown rice has the highest nutritional components.

热量:约230﹣250大卡/碗。糙米是指未经过精制过程的米,比白米含有更丰富的醣类、脂肪、蛋白质、膳食纤维、维生素B群、维生素E及可防止老化的米糠醇。由于糙米口感不好,所以大多数人不太喜欢吃。专家建议,糙米跟可白米一起煮,这样可同时摄取白米及糙米的营养成分。吃糙米的好处在能促进肠胃蠕动,强化神经系统传导功能,预防早衰及减肥;而它所含的膳食纤维可以预防便秘、肠癌及肥胖。

Calories: about 230-250 calories / bowl. Brown rice refers to unprocessed rice, which contains more carbohydrates, fat, protein, dietary fiber, vitamin B group, vitamin E and rice bran alcohol which can prevent aging than white rice. Because brown rice has bad mouthfeel, most people do not like it very much. Experts suggest that brown rice can be boiled together with white rice to absorb nutrients from white rice and brown rice. The benefits of eating brown rice can promote gastrointestinal peristalsis, strengthen nervous system conduction, prevent premature senility and weight loss; and its dietary fiber can prevent constipation, bowel cancer and obesity.

三、十谷米

Three, ten corn

十谷米有食疗效果。

Ten grain has therapeutic effect.

 

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热量:约250﹣260大卡/碗。

Calories: about 250-260 calories / bowl.

由10种不同的米混合而成,包括燕麦、莲子、麦片、糙米、红薏仁、黑糯米、小米、小麦、荞麦、芡实等。根据科学研究,十谷米所含成分有助于降血压、降低胆固醇、清除血栓、舒缓神经,食疗效果不亚于药物控制,且无副作用。

It consists of 10 different kinds of rice, including oats, lotus seeds, oats, brown rice, red Coix kernel, black glutinous rice, millet, wheat, buckwheat, and acorns. According to scientific research, the ingredients contained in ten-grain rice can help to lower blood pressure, reduce cholesterol, clear thrombus and relieve nerves. The effect of dietary therapy is no less than that of drug control, and no side effects.

不过,由于儿童的肠胃系统尚未健全,因此营养师建议10岁以下的儿童,应减少食用十谷米;而老人的肠胃功能因为已逐渐退化,也不建议经常性地食用十谷米。

However, since the gastrointestinal system of children is not yet sound, nutritionists recommend that children under 10 years of age should reduce the consumption of ten grains; and the elderly gastrointestinal function has gradually deteriorated, also do not recommend regular consumption of ten grains.

四、胚芽米

Four. Germ rice

胚芽米富含维生素E。

Germ rice is rich in vitamin E.

热量:约260﹣270大卡/碗。

Calories: about 260-270 calories / bowl.

胚芽米的热量跟白米差不多,但它含有白米没有的营养成分;将糙米的外皮碾去,留下胚乳和胚芽,就是所谓的胚芽米,含有可抗氧化及可防癌的维生素E。以糙米、胚芽米、白米做比较,糙米所保有的营养素最完整,白米则大多为碳水化合物,也就是淀粉;胚芽米的特性则介于两者之间,维生素B群及食物纤维略少于糙米,但仍比白米高出许多。

Germ rice has about the same amount of calories as white rice, but it contains nutrients that white rice does not have; it crushes brown rice to leave endosperm and germ, known as germ rice, containing vitamin E, which is antioxidant and cancer-resistant. Compared with brown rice, germ rice and white rice, brown rice retains the most complete nutrients, while white rice is mostly carbohydrate, i.e. starch; germ rice has characteristics between the two, vitamin B group and food fiber slightly less than brown rice, but still much higher than white rice.