Introduction: Staple foods refer to the grain-based foods traditionally found on the dining table, mainly including rice, wheat flour, corn and their products, as well as tuber foods. The carbohydrates they provide are the main source of energy needed by the human body.
The belief among white-collar workers that staple foods are high in calories and lack nutrition is unfounded. 1 gram of carbohydrate and 1 gram of protein produce 4 kilocalories of energy, while 1 gram of fat produces 9 kilocalories. Therefore, staple foods are not high in calories; on the contrary, they can provide a feeling of fullness, which is beneficial for weight loss.
The weight loss effect of eating less staple food is difficult to maintain in the long term. Moreover, due to a lack of carbohydrates, it can easily lead to insufficient energy for the nervous system, causing adverse reactions such as hypoglycemia. Long-term insufficient intake of staple foods can also cause great harm to the body. The lack of carbohydrates, which have a detoxifying function, means that toxic waste in the blood cannot be expelled in a timely manner, leading to dull skin and an unhealthy complexion.
Staple foods are an essential nutrient for us, so how can we eat them more healthily in our daily lives?
1. Combine refined and whole grains. Don't rely solely on refined white rice and flour. You should consume 50-100 grams of coarse grains daily, or use brown rice directly. This not only ensures adequate intake of dietary fiber but also increases the intake of B vitamins, minerals, and vitamin E.
2. Wash rice properly. To wash rice, simply rinse it with water to remove impurities, generally once or twice is enough. Do not rub it with your hands. It's also advisable to wash pre-washed rice, as there is no official standard for it in China, so a quick rinse is a safer option.
3. Eat mixed grain rice. When cooking rice or congee, you should add some mixed beans, such as mung beans, black beans, or oats. This not only provides a different flavor but also achieves a complementary effect between cereal and bean proteins, making protein absorption and utilization more efficient.
4. Do not add alkali when cooking congee. Some people add edible alkali to make congee thicker. However, this will destroy the B vitamins in it.
5. Mix tubers, legumes, and grains. After eating tubers, reduce your intake of grains. This is not only healthier but also helps control weight gain.