Piglet Luo Zhixiang quit eating starch for more than a month for his comeback. Dietitian cracks myth: starch helps fat burn and breaks through bottlenecks

In order to make a comeback recently, artist Luo Zhixiang not only practiced his dancing skills, but also worked hard to lose weight. Song Minghua, a nutritionist, said that the first question a dietitian is most often asked by weight loss friends is "Can I eat starch?" In fact, everyone needs to eat starch, and people who lose weight should eat it! As long as you choose the right starch, you can lose weight more easily, and you don't feel guilty.

To "reduce sugar" rather than "remove sugar"

Song Minghua said that in fact, starch can help fat metabolism. Many people encounter a bottleneck in losing weight, and they need to eat starch regularly and quantitatively. It's just that many people who have successfully lost weight say "I don't eat starch to lose weight", which makes everyone think that starch is evil, but ignores the importance of starch. In fact, what we do to reduce weight is to "reduce sugar" and eat a low-carb diet, rather than "de-sugar" and not eating starch at all.

In fact, the 3 major nutrients in a healthy diet should be 50% to 60% carbohydrates, most of which come from starch. There are many starchy foods, such as rice, sweet potatoes, red beans, steamed bread, oatmeal, noodles, cakes, bread, sesame seeds, cakes, carrot cakes, etc., which are the main sources of starch. There are many types of choices, and choosing right or wrong has a direct impact on health and weight.

There are many types of starch. This "leanest" starch is classified according to its structure. It is mainly divided into two types, one is "rapidly digestible starch", the other is "slowly digestible starch", and "Resistant Starch".

fast digestionSexual starch is

absorbed and utilized by the body in the form of glucose within 1.20 minutes

2. Mainly biscuits, bread, cakes, steamed buns and other heated foods

Suitable for

Elderly people with small appetite and deteriorating digestive function

Severely ill patients discharged from hospital in need of supplemental nutrition

Children and adolescents who need sufficient calories for growth and development

Slowly digestible starch means that

1.21-120 minutes will be absorbed and utilized by the body in the form of glucose

2. Mainly overnight rice, cold rice (sushi), brown rice, sweet potato, pumpkin, yam and other grains and rhizomes

Suitable for

Everyone

Note:

People with kidney disease should pay attention to the amount of food

Resistant starch refers to

1. more than 120 minutes in the form of glucose absorbed and utilized by the body

2. Mostly found in whole grains, the "husk" of seeds, raw potatoes, raw yams, green bananas, whole grain bread

The characteristic of resistant starch is that it cannot be digested and absorbed in the small intestine, but when it enters the large intestine, it can become nutrients for intestinal bacteria, promote intestinal peristalsis, increase feces, and maintain intestinal health. And its benefit for burning fat is that it can provide energy for fat burning, instead of consuming muscle protein tissue due to insufficient energy when metabolizing fat.

In fact, there is not much resistant starch in cold rice and overnight meals.

However, Song Minghua reminded that many people think that cold rice and overnight mealsRice has resistant starch, so eating overnight rice is not afraid of getting fat. But in fact, there is not much resistant starch in cold rice overnight. A good source of resistant starch is to choose whole shell brown rice, whole wheat, or bran. In addition to being resistant starch, it is also rich in vitamin B complex, which is more helpful for improving metabolic rate and burning fat.

Although resistant starch foods have poor taste and are unacceptable to ordinary people, powders ground from these related foods, such as green banana powder, whole grain powder and other derivatives, can be added to milk, soy milk, etc. In food, it is a better food source for the entrance.

So if you want to lose weight more effectively, you don't have to endure starch for 1 or 2 months like little pig Luo Zhixiang, but choose "good quality" starch to make weight loss meals more interesting.

◎ Image source / Retrieved from Luo Zhixiang IG‧Song Minghua Nutritionist Facebook‧ ◎ Source / Nutritionist Song Minghua Life. share. Miscellaneous Notes.