What does grain mean? Which of these calories is the lowest?

Which of the five cereals is low in calories and most beneficial to lose weight?

Cereals generally refer to: rice, millet, millet, wheat and glutinous rice. Rice is rice, often eaten. Millet generally refers to yellow rice, which can also be understood as millet. Millet refers to sorghum, which is mostly used for making wine. Wheat is wheat. Most of the pasta we usually eat comes from wheat flour, and glutinous rice usually refers to beans, which is the general term for beans. I often eat whole grains in my life, especially rice and wheat, which can be seen almost everywhere.

As for which of the two has the lowest calories and which is more conducive to weight loss, this question need not be entangled. Whole grains are basically foods rich in carbohydrates, which is equivalent to a high sugar content. They mainly provide abundant glucose energy for human body. No matter which one should be eaten in moderation, excessive consumption is a weapon to gain weight. But we can't live without grain, because we need glucose and the most basic energy source of the body. As long as we eat properly and reasonably, which one we eat will not affect our weight loss.

So how to eat whole grains in daily life is more conducive to losing weight?

Most of the staple food now belongs to "flour rice", which is "flour and rice". In the process of processing, such as the current rice, the impurity removal effect is good, and there is almost no dust, but correspondingly, a large number of natural wheat bran components in rice are lost, the loss rate of dietary fiber is as high as 80%, and vitamin B components are also lost, which not only reduces the nutritional value of rice, but also reduces the nutritional value of rice. If the intuitive data "glycemic index (the index of the degree of influence of food on blood sugar per unit time)" is used to measure the influence of white rice on blood sugar, it is generally higher than 55, and the glycemic index of white rice can be as high as 8 1~83, and it can soar to more than 100 if it is made into white rice porridge.

Foods with faster sugar rise are actually very unfriendly to lose weight. If a large amount of glucose enters the blood in a short time, it will stimulate a large amount of insulin secretion. In addition to lowering blood sugar, insulin can also reduce the decomposition of fat and glycogen and promote the synthesis of fat and glycogen, which will make it easier for us to hoard fat; Moreover, a large amount of insulin secretion may make blood sugar drop faster, and the brain will make up for the speed of blood sugar drop by encouraging eating, so generally we will feel more hungry. For example, after drinking coke and eating cake, we will feel that we still want to eat and continue to eat. Finally, we had a big appetite and ate more.

A large amount of glucose may not be fully utilized by cells, and the unused glucose will be converted into glycogen under the action of insulin. When our blood sugar concentration is low, glycogen can be converted into glucose again, but if our blood sugar concentration is high or normal for a period of time,

Glycogen can't be used, and it will eventually be converted into fat in the liver and transported to the subcutaneous accumulation, which is also the reason why sweets are more likely to make people fat. In daily life, we often eat some "flour and rice" that make blood sugar soar, such as white rice, white steamed bread and white noodles.

A better way is to combine coarse rice and flour and rice to eat staple food, such as adding some miscellaneous beans and coarse grains to white rice to make red mung bean rice, black bean rice, brown rice, millet rice, quinoa rice and buckwheat rice. It can make up for the loss of dietary fiber, help stabilize blood sugar, delay the emptying speed of the stomach, improve satiety and reduce the intake of excess calories. You can also use potato foods (such as potatoes, yams, purple potatoes, etc. ) instead of the staple food. Potatoes are rich in dietary fiber, lower in starch content, stronger in satiety, richer in nutritional value and more conducive to weight loss.

Pay attention to the intake of staple food. It is recommended to take 2~2.5 servings of staple food per meal, which is probably a small bowl of full rice. The Dietary Guide recommends that the daily intake of staple food should be 450~600g, but it should also include coarse grains 50~ 100g and potato foods 50~ 150g. Few people do this. People usually eat white food.