"Food" is the staple food of Oriental people, but the refined white rice has few dietary fiber and other nutrients. If you take too much, your blood sugar will be unstable and make people gain weight. Many people will replace brown rice or 5-grain rice for health, but brown rice is harder and irritating when cooked, which makes many people go back to eat white rice. It is recommended to use 4 steps to cook the rice, which can make the white rice delicious and nutritious, especially reduce the vibration of blood sugar.

Tip 1: Add coconut oil to cook, and half of the white calories are left

A article published in the American Chemical Society) research pointed out that adding coconut oil to raw rice will make the glucose structure looser during the cooking process. At this time, the fat of coconut oil enters the white rice, which will change the arrangement of glucose molecules, making its ingredients change into a difficult-to-digest "resistant powder", which can reduce the vibration of blood sugar.

The method is very simple. Just like the usual cooking method, first wash the white rice, then pour the coconut oil into the raw rice (the ratio is a cup of rice and 6 grams of coconut oil), and put it in an electric pot and cook. After the coconut oil is cooked, don't rush to eat it. Put it in the refrigerator and refrigerate for a day. The white rice will have ten times more resistant powder than before, and the heat is only half of the original one. When you want to eat, come out and heat it up. Not only can you enjoy the coconut white rice, but it can also greatly reduce the heat intake.

Tip 2: Rice and Fried Beans

Yellow beans are a complete protein, containing rich soybean anionetic ketones and lecithin, which helps balance hormones in women. If eaten with white food, it will not only increase the intake of dietary fiber and balance blood sugar stimulation, but also achieve mutual supplementation to improve nutritional value.

It is worth noting that when cooking yellow beans with white rice, it often has problems with too hard and bad taste. It is recommended to use the bean paste to cook, which can not only increase the protein intake, but also absorb the nourishment of the bean paste. Especially for those who drink bean paste and will get rid of the bean paste, eating bean paste can greatly reduce the discomfort symptoms.

Bean Flour Food Recipe

Ingredients: 20 grams of yellow beans or black beans, 2 cups of rice, 2 cups of water, Method:

1. First soak the yellow beans or black beans in water until they are swelling and sprouting, pour in 2 cups of water and beat them with a mixer to make raw bean crumbs.

2. Wash the rice and pour in the raw bean paste.

3. Put in an electric pot or an electronic pot and cook.

Tip 3: The order of meals is vegetable → protein → rice

There are studies comparing the two types of diets, "eat ginger first, then vegetables and protein" and "eat ginger first, and then spiced first". What is the blood sugar reaction in the body? As a result, I found that eating vegetables and protein first, the blood sugar rise was relatively stable, the insulin secretion was more stable, and the body fat synthesis was less, so the blood sugar was more stable after the meal.

Because eating vegetables and protein first can increase the viscosity of the food group, help prolong digestion time, and stabilize blood sugar after meals. Therefore, in order to enter the meal, it is recommended to eat vegetables first, then pair them with some bean products, fish, meat, and eggs, and finally eat rice.

Tip 4: More vegetables than meals

Usually, the amount of food in a meal is about a little more than your own boxer, and the amount of vegetables you take should be more than the meal. As much as possible, the whole grains of "maintaining the original state" should be mainly used, or at least one-third should be unfinished whole grains, such as brown rice, whole grain products, swallow maize, corn, sweet potatoes, etc., to avoid flour refined products, such as noodles, bread, glutinous rice, etc.