A bowl of breakfast porridge for weight loss, containing 4 major nutrients of carbohydrates + protein + fiber + vitamins
Weight loss breakfast, a bowl of porridge contains 4 major nutrients, carbohydrates + protein + fiber + vitamins
Some time ago, "Can we have porridge for breakfast" has become a question that people all over the country are discussing. This question sounds a bit strange at first—I have always had porridge for breakfast since I was a child, so did my parents and my grandparents. Why can’t I have porridge for breakfast all of a sudden?
In fact, from a nutritional point of view, eating only porridge for breakfast is indeed not as healthy as eating eggs and milk. Because there are only carbohydrates in the porridge, and the blood sugar of the porridge rises rapidly, coupled with the lack of dietary fiber, it is easy to be hungry.
On the other hand, eggs and milk contain sufficient protein, unsaturated fatty acids and various trace elements, etc., which are very good for health.
Weight loss and protein intake are not contradictory
However, among the opponents, there are also some seemingly rational voices. The reason for their opposition is that the obesity rate of Chinese primary and secondary school students has exceeded the standard. If it is recommended to eat more protein, the obesity rate will continue to rise.
So the question is, will eating more protein really make you fat?
I believe that friends who often pay attention to us must know that most people's obesity is not because they eat too much protein, or even eat less often.
For example, if you want to mention the types of foods for the fattest people, what will people think of in the first place? Chunyu's mind will immediately pop out of these things: Coke (the fat house happy water is not for nothing), milk tea (you deserve to have a life-sustaining artifact), dessert, fried chicken (the most depraved thing in life is One person ate a whole fried chicken), as well as some other small snacks and so on.
Does Eating More Protein Really Make You Fat?
Do these things have anything in common? First, more sugar; second, more oil.
Coke, milk tea, and desserts are all representatives of high sugar. A cup of milk tea and half a cup of sugar is no joke. On the other hand, fried chicken and some small snacks, etc., are full of oil. No matter what ingredients, as long as they are fried in oil, all the calories will exceed the standard.
After the analysis, everyone can understand that the two main culprits of obesity are nothing more than carbohydrates and oils. What does it have to do with our protein?
Therefore, eating eggs and drinking milk for breakfast will not make people gain weight, but can reduce carbohydrate intake through protein intake. After all, there is so much space in the stomach, more protein, and less of the rest.
Eating eggs and drinking milk for breakfast will not make people gain weight, but can reduce carbohydrate intake through protein intake
This analysis is not only useful for children, but also for our friends who want to lose weight. It's just that eating porridge for breakfast may be a habit we have developed for more than ten or twenty years. Suddenly we say no to drink it, maybe we pass it consciously, but the stomach will protest.
If this is the case, Chunyu hereby advises everyone not to change breakfast from Chinese food to Western food all at once—for example, from white porridge and pickles to egg and milk sandwiches. We can change it step by step, or add some "auxiliaries" to the porridge, so that we can supplement protein and cellulose while drinking porridge.
What I recommend to you today is such a porridge, which has protein, fiber, and vitamins. It serves multiple purposes.
This porridge has protein and fiber
"A bowl of breakfast porridge for weight loss, containing carbohydrates + protein + fiber + vitamins 4 macronutrients"
Main ingredient: brown rice
Ingredients: chicken breast, shiitake mushrooms, small rapeseed
A small rapeseed is enough
Brown rice is actually rice, but it is rice that has not been completely hulled, and the calories are the same as rice. But because of the extra shell, brown rice has a lot more trace elements than rice, as well as dietary fiber that can enhance satiety without adding calories.
Shiitake mushrooms are also a good ingredient for supplementing dietary fiber. Shiitake mushrooms contain 26 calories per 100 grams and contain 3.3 grams of cellulose. It is better to use it to improve satiety.
Canola can also supplement cellulose, and because it is a green leafy vegetable, it can also supplement vitamins.
practice:
- Wash the brown rice and cook it until the rice grains bloom. Brown rice is not as well-cooked as rice, so you can soak it in water overnight to make it easier to cook the next morning.
Brown rice can be soaked overnight
- Remove the roots and chop the shiitake mushrooms, chop the small rapeseed, cut the chicken breast into shreds, add an appropriate amount of soy sauce and oyster sauce and mix well for later use.
The rapeseed is also chopped
- After the brown rice is cooked, add the chicken first. When the chicken changes color, add the shiitake mushrooms, cook for about 2 minutes, then add the rapeseed, and finally add a little salt.
Add a pinch of salt at the end
The mushroom chicken porridge made in this way contains four major nutrients such as carbohydrates, protein, cellulose, and vitamins in just one bowl. Using this kind of porridge for breakfast is not only full of nutrition, but also full of satiety, and at the same time, it can make the body healthy and lose weight.