Healthy Weight Loss
Do-nothing diet
Thin circles of starch has been taboo, most meals off the belly of a spoon, and even carnivorous Wu Shi rice. Innate love of rice noodles, then some way it goes, the plan failed. In fact, to stick to low sugar diet, low fat principles, it is important is to select low "GI" (GlycemicIndex glycemic index) food, reduce fat storage. Familiar with the low GI diet Dafa, has fed food meal.
High GI vs low GI high-GI: simple and non-fiber carbohydrates, fast broken down into glucose and enter the blood, insulin secretion in blood glucose into fat accumulation in vivo.
Low GI: Structure of complex and fibrous carbohydrates, slow down into glucose and enter the blood, muscle and liver by the insulin taken, as energy reserves.
Glycemic thin fast slow
GI (GlycemicIndex) showed that glucose increased the rate of food, food, the higher the GI value, indicating that the faster rise in blood sugar, resulting in more insulin secretion, the glucose transport into muscle and liver, in order to stabilize blood sugar, causing fat but accumulation.
GI theory first from Canada UniversityofToronto the Dr.DavidJerkin, made in 2081 to help diabetes patients control blood sugar levels. Blood glucose rise slowly, can avoid the accumulation of fat can raise good cholesterol, so GI diet industry in recent years become a new favorite theory, and even Harvard University and the World Health Organization have suggested that people who lose weight, diabetes and heart disease, Safe to take a low GI diet. Full meals of low GI
However, registered dietitian Fan Chun Yin reminded similar GI values of food can be very big difference. "A bowl of rice and a bowl of brown rice, although both are about calories 280kcal, but brown rice has a lower GI value, because brown rice contains soluble fiber, can slow down the rate of decomposition and GI.
Therefore, the traditional counting calories to lose weight, you may only eat half a bowl of rice for a meal, but the GI diet by eating enough can be a bowl of brown rice, needless to suffer hungry. "
Remind you, "Rice Psychological gas" that is eating high-GI diet, the blood sugar surge that a large number of insulin secretion, causing blood sugar plummeted, lassitude.
Weight loss meal porridge rice noodles
Choose low-GI value of congee noodle rice, which together with high-fiber vegetables, low-fat meat and less sugar and seasonings, is the most healthy weight loss meal.
Fresh yam and chicken brown rice
Each (1): 375kcal material: (4 component) 300 g brown rice 200 grams of fresh chicken 100g yam 2 cups water 1 can low-salt chicken broth Marinade: salt 1 / 4 tsp cornflour 1 / 2 teaspoon sesame oil 1 / 4 teaspoon salt 1 teaspoon soy sauce
Method: Wash with a flood of brown rice 1 hour, poured into boiling chicken soup. Marinate chicken pieces 20 minutes later with Chinese yam and fried with a little oil, adding brown rice, baked cook until cooked.
Each sashimi tofu soba (1): 204kcal material (4 component): Soba 150 grams hard tofu sashimi 12 a sauce: half cup low-salt soy sauce, orange juice 4 teaspoons olive oil 2 tsp sesame 2 teaspoon pepper ½ cup of chopped parsley, a little blue
Method: Cook soba according to package directions, mix sauce after the cold river, joined the Hong sashimi and fried tofu Serve.
Tomato Prawn Spaghetti
Each (1): 318kcal material: (4 component) Italian flat surface Linguine200 prawns 10 grams of tomato white wine 4 1 / 4 cup chopped Ocean 1 / 4 cup chopped garlic 1 tsp coriander 1 tablespoon olive oil 2 tablespoons
Practice: flat surface according to package directions cooked, drain and mix well after the salt and olive oil, saute the minced garlic and Yang, fried shrimp to turn color, remove them. Original wok saute pasta, adding tomato and white wine cook for 5 minutes, after the seasoning Mix all ingredients.
Mixed grain porridge
Each (1): 140kcal material: (4 component) grain rice 100g chicken thigh mushroom White Fungus 1 2 bowl of water 4 cups corn kernels 1 can low-salt chicken broth
Method: Wash rice grains and chicken stock to boil water after the switch to small heat and simmer for 30 minutes, adding the soaked Fungus, chicken thigh mushroom, corn cook for 15 minutes.
Low food table GI:
Fans GI: 33 235kcal rice GI: 40 273kcal Spaghetti GI: 42 298kcal Soba GI: 48 264kcal wheat bread GI: 50 234kcal brown GI: 55 278kcal Shanghai thin noodles GI: 61 320kcal
High GI:
Party Package GI: 70 234kcal Udon GI: 80 253kcal rice GI: 84 296kcal potatoes GI: 90 218kcal
Note: All calculations with a bowl of 250 grams of cooked food, bread for two dollars. Low GI Tips
Minimum GI: fans
Minimum GI: Soba
The maximum GI: potatoes
In addition to selecting a low GI grains and cereals, the staple food pairing and cooking of food can also reduce the GI, to achieve weight-loss purposes.
Meals Jiacai rice or white bread and vegetables with food, can reduce the GI. The more cooked vegetables and cook, GI higher, so the best fried foods or raw food.
On behalf of the sugar to taste sweetener, honey GI, lower than the sucrose and glucose.
Meat, beans, beans on behalf of the starch to high quality, but also contain protein, low GI, therefore, instead of meat to reduce fat absorption.
On behalf of the majority of fruit desserts are rich in fruits and fiber, are low GI, eat 2 fruit a day, for example, add half a small orange and apple, and will not cause fat.