Losing weight feels particularly annoying. Does this have anything to do with not eating staple food?

In many people's concept of losing weight, losing weight means not eating staple food or eating staple food very little.

The diet without staple food actually belongs to the popular "ketogenic diet" in recent years. It was invented by an American in 192 1 year. We still mainly eat carbohydrates in China and even in Asia. More than 60% of our energy comes from carbohydrates, while Europeans and Americans account for about 40%. Our ratio is obviously higher than that in Europe and America. We can't blindly learn some western diets to lose weight.

A few years ago, a dieter who didn't eat staple food died. He is famous for not eating staple food. At the age of 6 1, he died suddenly in a restaurant in Tokyo. This example is not to say that not eating staple food will be fatal, but it is definitely unhealthy.

What are the staple foods? And the importance of staple food staple food refers to the traditional staple food on the dining table (such as cereals, beans and potatoes), which is the main source of nutrients such as protein, starch, oil, minerals and vitamins needed by human daily diet. Because staple food is the main intake source of carbohydrates, especially starch, grains such as rice, wheat and corn with starch as the main component, and tuber foods such as potatoes and sweet potatoes are regarded as staple foods by people in different regions. Generally speaking, most staple foods contain carbohydrates.

Staple food refers to the food that constitutes the main energy source of local residents. For us in China, it is cereal crops, such as rice, white flour, corn and its products. In some places, potatoes are also part of the staple food.

After knowing and knowing what are the staple foods, you won't be as funny as the friends in the picture below:

Importance of staple food Cereals and potatoes are the main energy sources of China people, and we can't leave rice, steamed bread, pies, noodles or other cereal and potato products for every meal. In rural areas, these grains account for more than 80% of the energy provided by residents for three meals a day, while urban residents also account for more than 50%.

Staple food provides most of human energy, and carbohydrate is the main energy source of nervous system and myocardium. It is an important substance that constitutes tissue and life, and every cell contains carbohydrates; It has anti-ketogenic effect, and fat needs the synergistic effect of carbohydrates when it is decomposed and metabolized in the body; Can enhance intestinal function, some non-starch polysaccharides in carbohydrates can stimulate intestinal peristalsis, increase colon fermentation and enhance intestinal excretion function.

China's dietary guidelines recommend that carbohydrates account for 50%~65%, fat accounts for 20%~30%, and protein accounts for 10%~ 15%.

The harm of not eating staple food is 1, and the weight is easy to rebound.

For some people, if they don't eat staple food for a short time, the weight loss effect is obvious, and they can lose weight quickly, but once they resume eating staple food, their weight will rebound quickly, even exceeding their previous weight.

2, affect the endocrine system

Proper nutrition is the basic function of the human body to maintain normal physiological functions. No one mentioned the endocrine system, which secretes various hormones and regulates human metabolism and physiological functions together with the nervous system. Under normal circumstances, all kinds of hormones are balanced, and the lack of staple food will make the energy intake insufficient, and the ketone body of human body will rise, which will cause certain damage to the nervous system of human body and cause metabolic disorder and physiological disorder. If women don't eat staple food for a long time, it will cause menstrual disorder and severe amenorrhea.

3, causing irritability.

If you don't eat staple food, you will feel irritable. Many partners who lose weight will tell me that the best mood is very bad and easy to lose your temper. I asked her about the diet and basically knew the reason, that is, not eating staple food and eating too little staple food, which is also the corresponding research.

4. Decreased basal metabolism

If you don't eat staple food in the process of losing weight, your basal metabolism will also decline, because without staple food, your calorie intake will be greatly reduced. In order to adapt to the state of low calorie intake, your body will reduce your basal metabolism. If you do this for a long time, your heartbeat will be reduced and your hormone level will be greatly reduced, which is very unhealthy.

5, digestive function and immunity decreased.

If you don't eat staple food, you don't eat carbohydrates. First of all, you should know that carbohydrates are the most important and basic of the three major energy-supplying substances in our body. If you don't eat staple food for a day, you may be able to bear it, but you will definitely feel that your digestive function and immunity will decline.

The following chart shows the relationship between carbohydrate intake and longevity: (not eating and eating too little are more risky than eating too much)

How to choose staple food 1 and high-quality staple food to lose weight?

① Whole grains

Whole grain refers to whole grain, crushed, crushed or tabletted grain, and its basic components include starch-containing endosperm, germ and cortex, and the relative proportion of each component is the same as that of whole caryopsis. Whole grains are not only rich in B vitamins, magnesium, iron and dietary fiber, but also contain common antioxidant components such as polyphenols, vitamin E, tannins, carotenoids, phytic acid, lignin and lignans, as well as rare antioxidant components with high nutritional value in some fruits and vegetables.

In our traditional eating habits, rice, wheat, barley, oats, black rice, corn, sorghum, highland barley, millet, buckwheat, coix seed and brown rice are all staple foods.

② miscellaneous beans

Including soybeans, red beans, mung beans, black beans, flower beans, etc.

③ potatoes

Potatoes include potato (potato), sweet potato, purple potato, taro potato, cassava and so on.

2. The staple food should be coarse and fine.

When we choose the staple food, we should try to match the thickness as much as possible, and we should not be partial to one of them. Most of the vitamins and minerals in the refined rice flour we usually eat are lost, and some of the protein and dietary fiber are also lost. In this way, we need to make up for the nutrients in rice flour from coarse grains and beans, but we should not eat too much coarse grains and control the amount appropriately. Some coarse grains taste bad. We can process them into red bean glutinous rice porridge, mung bean porridge and Morinda officinalis.

3. Staple foods to be avoided

Try to eat as little as possible all kinds of exquisite bread, biscuits, cakes, oil cakes, fried dough sticks and puffed food during weight loss.

Step 4 choose foods with low GI.

GI is a food with a glycemic index, which means that the speed of glucose absorption will be relatively slow, and blood sugar will not fluctuate greatly, which is of great benefit to controlling blood sugar and reducing insulin secretion. The refined rice flour, biscuits and cakes we usually eat are all foods with high glycemic index, so try to replace them with some foods with low glycemic index, such as coarse grains, brown rice and whole wheat bread.

To sum up, in fact, not eating staple food for a long time or eating too little, that is, a low-carbon diet, is close to the weight loss effect of a low-fat diet, because a single diet will lead to a reduction in total calorie intake, which will have a certain weight loss effect in a certain period of time, but once the diet weight is restored, it will definitely rebound.