Finding out the types of food as well as how many calories in a bowl of rice is essential for those who want to lose weight, gain muscle as well as gain weight.In addition, what nutrients are in rice and how to use it for good health is also something to consider in our daily menu.
» Please refer to Whey Protein to increase muscle and lose fat here: https://wheyshop.vn/category/whey-protein-html
1.How many calories in 100g of rice?
Rice is a simple and indispensable dishin most of the main meals of Vietnamese people.how many calories in a bowl of rice? On average, 1 cup of rice (100g) has about 130 calories in rice (for white rice) along with many other nutrients such as:
- Fat: 0.3g
- Carbs: 28.2gr
- Protein: 2.7gr
- Many minerals such as: 35mg potassium, 10mg calcium, 1mg sodium,…
In addition, if you eat each cup of rice (also about 100g), the calories provided for the body are 110 calories for brown rice, 357 calories for elder rice and 627 calories forwith broken rice.
2.Should you eat rice to lose weight?
In rice, the glycemic index (GI) of white rice is considered to be very high, with a large calorie content.Therefore, each meal you can eat 1-2 cups of rice or if you miss eating a lot in that meal, try to exercise your body to burn excess calories!
Compared to group kBoiled potatoes, sweet potatoes, corn, white rice has a much higher calorie content but lower than pho noodles, vermicelli, shrimp noodles, and bread.This is also the reason many people lose weight often switch to eating potatoes, sweet potatoes, boiled corn to have starch for energy for the body.
3.The secret to eating rice without worrying about gaining weight
When you overeatCarbohydrates, the body will convert them to fat and make you gain weight.6 ways below will help you eat rice properly without fear of gaining weight:
3.1.Eat vegetables before eating rice
Vegetables are a huge source of fiber and have almost zero calories.Eating vegetables before eating white rice can reduce calories, and will help create a layer in the stomach.As a result, you will eat rice faster and feel fuller for longer, thereby avoiding the risk of gaining muscle from excess fat.
3.2.Cooking stuffed rice
Cooking rice filling with nuts like beans, peanuts and tubers will help you absorb less white starch Instead of cooking rice without rice, you can mix in rice with root vegetables like potatoes, cassava, or red beans, black beans.
This will help you reduce the amount of simple starches in rice and replace them with complex and fibrous sources of starch in tubers and seeds.As a result, you will digest rice more slowly and feel fullmore alert and less fat because excess calories lead to weight gain.
3.3.Replace white rice with brown rice
Women nowadays often use brown rice instead of white rice in the diet process.Because brown rice offers the following benefits:
- In 100g of brown rice, there are only 100-110 calories, much less than other types of riceother.
- Moreover, brown rice also provides more nutrients and minerals than white rice.
- During the production process, white rice is milled and loses some of its nutrients.As for brown rice, it is different, this is the type of rice that retains the rice bran part.This is a very good source of vitamins and minerals.
In addition, the vitamin, mineral and fiber content of brown rice is also appreciated in terms of health because this rice still retains more bran layer than white rice.
3.4.Eat slowly, chew well
We often hear "Chew well and full".This actually has a scientific basis.WhenCarefully, you will grind the rice to become smaller and mix it well with the Enzyme (Enzyme) Amylase present in saliva.According to experts, you should chew 30-40 times when eating rice to achieve the best digestive effect.
Thanks to that, the rice will be digested efficiently, helping you to absorb all the calories in the rice.You will only need to eat less but still absorb a lot and avoid maximum weight gain due to overeating.
3.5.Cook rice with coconut oil
Cooking rice with coconut oil will help you reduce up to 60% of calories.A study conducted by scientists in Sri Lanka showed that up to 60% of calories in rice can be reduced by cooking with coconut oil.
Accordingly, when cooking white rice with 1 teaspoon of coconut oil for 25-40 minutes and then incubating it in the refrigerator for 12 hours, it can reduce up to 60% of calories in white rice.As a result, you can still eat as full as usual, but with fewer calories.This will save you fromI worry about gaining weight.
3.6.Increase meat and vegetables
Increasing meat and vegetables will keep you fuller for longer.Many people have the habit of eating rice as the main dish and meat and vegetables as side dishes.However, if you substitute equal amounts of rice and meat with lots of vegetables you will see benefits.
4.Some common questions when eating rice to lose weight?
4.1.How many bowls of rice should be eaten each meal?
In the process of losing weight, the question "how many bowls of rice should be eaten per meal" is of great interest to you.According to scientists, every day need to eat 2500 calories for men and 2000 calories for women.
For this reason, you should eat 2-3 bowls / 1 meal for men and women from1-2 bowls/ 1 meal.
4.2.What should office workers eat?
For office workers who are sedentary, calories are consumed very little.If you are a person who works in a company or an office, you need to have a suitable diet to avoid causing excess fat accumulation.p>
4.3.Is it good to eat cold rice?
Many doubts that eating cold rice can increase the risk of food poisoning and cause cancer, however, according to Assoc.Dr.Nguyen Duy Thinh, the fact that eating cold rice can cause cancer has no scientific basis.
He also said: “Cold rice is completely safe and there is no risk of cancer or poisoning if eaten.properly cooked and stored within one day (24 hours)”
4.4.Can I eat rice with fruit?
Combining rice with fruits is one of the eating habits that may be strange to some countries, but quite familiar to Asians.Some fruits are often served with rice such as: Mango, watermelon, banana,avocado… However, this way of eating is not suitable for people with digestive diseases, it will cause indigestion, so it is recommended to eat fruits away from meals if the digestive system is weak or sick.
» Please refer to Whey Protein to increase muscle and lose fat here: https://wheyshop.vn/category/whey-protein-html
Can see knowing well 1 cup of ricehow many calories is very important because rice is the main food in the daily meal of 50% of the world's population.Once you know this, you can arbitrarily increase or decrease the amount of rice in your daily meal to get the right amount of calories.
No comments:
Post a Comment