When it comes to staple food, do you think of what?
Rice? Noodles? Steamed bread?
In fact, in addition to these, there are many foods that can be used as staple foods, and these foods are low in calories, strong in satiety and rich in nutrition, which are especially suitable for weight loss.
More importantly, it is delicious.
Today, I’d like to introduce 10 kinds of staple foods that are delicious, nutritious and not easy to gain weight.
No.10: Corn
Corn is a kind of staple food that is close to the people. No matter in winter or summer, some people are eager to eat corn as food.
However, there is one deficiency: corn lacks tryptophan and lysine, which are two essential amino acids for human body. South America and other regions that eat corn all the year round often suffer from pellagra/scabies.
Suggestions for eating:
Boiled corn, roasted corn, corn salad and stick noodle porridge are all good alternatives to rice. Corn can be used as staple food occasionally, but don’t just eat corn for a long time.
No.9: Sweet Potato/Purple Potato
Compared with white rice and noodles, potatoes are much richer in dietary fiber, large in volume and strong in satiety. Moreover, the price is cheap and the taste is sweet, which everyone likes.
Then why only 9th place?
Because… delicious and cheap, it is very easy to eat too much.
Suggestions for eating:
Simple steaming and cooking are the best. If baked, the sugar content will easily increase. It is also very good to make pure natural dessert with milk.
How much is appropriate? If you are losing weight, eating one fist at a meal is about the same size, and eating once a day is enough.
No.8: Yam/Taro
Most people eat yam and taro as vegetables. In fact, their carbohydrate content is also quite high, which can be used to replace staple food.
Moreover, yam and taro have a strong sense of satiety. If you eat a little, you will be full and the calories will not be very high.
Suggestions for eating:
- If yam and taro are added to the dishes, the amount of other staple foods eaten at the same time should be deliberately reduced. Crisp yam is suitable for stir-frying, while noodle yam is more suitable for steaming or cooking soup and porridge.
No.7: Peas
Yes, you are right. Vegetables such as peas are also suitable for staple food.
People who lose weight need B vitamins very much, but it is very easy to take them not enough. Peas have very high B vitamins and dietary fiber content, which is suitable as a supplement to staple food.
Suggestions for eating:
It is recommended to match carrots, corn and nuts. Just eat a small bowl for a meal.
No.6: Mung Bean
Mung beans are commonly referred to as miscellaneous beans and are beans rich in starch. In addition, the contents of potassium, magnesium and fiber are also good.
Suggestions for eating:
Cook mung bean rice with rice (mung bean: rice = 1: 2), or cook mung bean porridge with less rice. Cook mung bean paste and mung bean soup directly.
Before cooking, soak for enough time.
No.5: Red Bean/Flower Bean
Judging from experience, some people will feel uncomfortable if they eat too much mung beans, because mung beans have strong antioxidant property. In contrast, red beans, kidney beans, etc., will taste mild and much more comfortable.
Suggestions for eating:
Eating comfortably and being happy is the most important thing. As for the rest, refer to mung beans.
No.4: Xiaomi
Millet nourishes the stomach, not without reason. For many friends who eat unrestrained or are prone to overeating, millet is a very mild choice of coarse cereals, unlike miscellaneous beans, which have a layer of bean skin that needs to be boiled.
Suggestions for eating:
Cook [golden rice] with rice, or cook millet gruel.
No.3: Purple Rice/Brown Rice
The nutrition on the outer layer of brown rice has not been worn off, and all the nutrition has been preserved. This is what we admire as [whole grain] without finishing.
Purple rice is rich in anthocyanins and its mineral content is higher than that of ordinary light-colored grains. Moreover, the skin is relatively tough and chewy, which can also reduce the eating speed.
Suggestions for eating:
Before cooking, be sure to soak it fully, otherwise it will be very hard. It tastes best when eaten with rice and red beans.
No. 2: Oats
On the whole, oat is a staple food choice with abundant B vitamins, minerals and dietary fiber in common coarse grains, which is easy to buy, affordable, ideal in taste and simple and convenient to eat.
It is simply a star player with all-round development in the staple food industry.
Suggestions for eating:
There are many kinds of oats, so we must distinguish them clearly. Don’t buy sweet oatmeal, cereal crisp, cereal crushed, etc. by mistake. Give priority to raw oatmeal and oat rice.
No.1: Lotus Root
Lotus root, in fact, also contains starch and carbohydrate. There are many fibers and satiety is also very good.
Doctor Clove often recommends lotus root to friends who lose weight and need to control blood sugar, eating it instead of staple food like yam, or eating it as an extra meal when hungry at night.
However, how did lotus root surpass all-round oat in the first place?
Of course, it is because…
Lotus root, thin
This article has been examined by Li Liangli, a registered nutritionist and master of nutrition from Fudan University.
References
[1] < < Dietary Guidelines for Chinese Residents (2016) > >
Source of cover photo: www.hizy.net Genuine Photo Library
Responsibility: CC