Rice helps to lose weight. But choose carefully!
For Chinese and Japanese rice is the daily bread. Maybe that's why, they never have problems with excess weight. There is no doubt that the figure fits into a healthy diet. It is a source of complex carbohydrates - starches, which act in the body as the fiber. In addition, it contains almost no fat (0.2-0.5 g per 100 g of boiled rice), free of cholesterol and is easily digested by the body, so is suitable for children, the elderly, and in compliance with the different diets.
To make rice the best ally in weight loss, you need a cunning approach. It is important to monitor not only the quantity, but also the choice of the appropriate type of rice. Last affects the value of glycemic index (GI). He, in turn, is responsible for how much time will take elevation in blood sugar levels. The lower the GI, the more gradually the sugar enters the body, and a feeling of satiety lasts longer - to put it simply, this means that the longer you will not feel hunger. In addition, it also reduces cravings for sweets, and protects the body against the risk of developing diabetes.
What type of rice should I choose?
Parboiled rice (GI 47) - Parboiled rice, compared with white rice is processed by a special technology - splash hot steam at high pressure. The result is that each grain remains practically all necessary substances.
Basmati (GI 50) - the best type of rice. It is grown in the foothills of the Himalayas and watered by glacial water. Characterized by its long grains and a pleasant nutty flavor. It is popular due to easy digestibility. "Basmati" means, in Hindi, "Queen of taste."
Brown rice (GI 54) - Brown rice bran industrially not removed, so it contains, as compared with white rice is much greater amount of fiber, vitamins and minerals. Also, it contains more unsaturated fatty acids and a variety of plant proteins. Thiamine is contained in it, not only helps to improve digestion, but also promotes good mood.
Wild rice (GI 35) - Rice Rice discord. Wild rice - the seeds of North American aquatic grasses. Grains - thin, long and dark. Compared with conventional rice, it contains large amounts of protein, fiber, vitamins, and minerals - particularly magnesium, potassium, zinc, phosphorus and iron. For a diet he is definitely coming!
What is the ideal number?
In addition to the GI, you should follow the right amount of rice. One serving side dish, for example, for lunch should be approximately 50-70 grams of uncooked rice. When cooking rice as a main dish, you can increase the portion of 100 In spite of the fact that rice is healthy, you should not consume it excessively mnogo.Ne forget belke.Dlya high quality in order to have a full meal, add protein - preferably, lean meat, poultry or fish. You can also give preference to lean version - cheese (avoid fatty varieties), tofu or soy meat substitute. A good dose of vegetables is a must!