Can rice eat like this?You heart it?

I heard that putting the staple foods, steamed buns, bread and other staple foods will produce resistant starch. The calories of food will be reduced. Eating such a staple food can lose weight! How many friends have such a "cold rice weight loss method" have tried?

Is this method of weight loss reliable? Is there a scientific basis?

First of all, in principle, cooling the staple food to produce resistance starch and have a positive effect on weight loss, but the effect is limited and should not be used as the main way to lose weight.

Let's talk about it in detail below.

01

What is resistant starch?

Starch is a carbohydrate compound for glucose molecules, one of the important forms of plant storage energy, and an important source of our human carbohydrate nutrients.

Starch is a relatively large family. If it is difficult to digest, it can be divided into three categories: [1]

Fast digestive starch: It can be digested and absorbed in the small intestine, such as roasted potatoes, cooked bananas, etc.

Slow digestion starch: 20 ~ 120min in the small intestine can be digested and absorbed, such as natural corn starch.

Resistant starch: It cannot be digested and absorbed in the small intestine, exists in seeds, grains, and some staple foods after cooling and cooling. For example, cold rice is because the content of resistance starch is added after the rice is cooled.

Anti -starch can also be regarded as a dietary fiber. Although it cannot be absorbed and utilized in the small intestine, it can reach the colon and fermented by the microbial flora in the colon, which helps improve the level of short -chain fatty acids and reduce the intestinal pH , Reduce the number of pathogens in the intestine and increase the number of probiotics, which is conducive to preventing colon disease.

In addition, resistance starch also has the benefits of reducing blood cholesterol, reducing the risk of obesity, and conducive to controlling blood sugar.

02

Cold rice helps to lose weight because resistance starch

Under normal circumstances, the starch structure contained in rice is a straight starch. In the process of cooking rice, direct starch of starch will absorb water and swell and paste. At this time, the starch in the rice is fast digestive starch. Turned glucose by the human body.

But if you do n’t eat the rice, but put it in the refrigerator to refrigerate, then “aging back” will appear at low temperature. At this time, the starch in the rice, that is, this part of the starch content that is not digested by the small intestine increases, and it cannot be decomposed into glucose use.

Some experiments have shown that after the normal japonica rice is put in the refrigerator for 24 hours, the resistance starch content increases from 4%to 14%, an increase of 10%. [2]

Because the heat value of resistance starch is only about half of the fast digestive starch, the content of resistance starch will increase, which will cause the calories to absorb rice that can be eaten in, which will help weight loss.

03

Some staple foods are useless to cool down!

Since the rice may be put in the refrigerator to lose weight, is it that all the staple foods have the same effect when they are cooling?

No!

Whether the staple food will increase the content of resistance starch after cooling, it has a lot to do with the composition of food starch. The effect on foods with high starch content with high starch will have a greater effect on foods with high starch content in the branches.

Because low temperature and long -term refrigeration will make the molecules of direct chain starch re -ordered, form a crystallization area, have a rebirth effect, and resist to amylase. However, foods with higher starch, such as glutinous rice, have no effect on its digestion and blood sugar reactions, and even more blood sugar reactions. [2, 3]

Therefore, for rice, steamed buns, and bread with high starch content, the content of resistance starch after refrigeration will increase significantly; but for glutinous rice foods with high starch content in the branches, don't expect it Even if it is cooling, eating and eating it is not helpful for weight loss and blood sugar.

04

These factors also affect resistance starch

In addition to the structure of the starch that affects the occurrence of resistance starch, it is also related to the following 4 factors: [4]

The longer the heating time of rice, the more promoting the resistance of the aging back to the production student.

Slow cooling is more conducive to the production of resistance starch than fast cooling. Because the straight -chain molecules in the fast cooling starch gel are too late to recover and gather, it is not easy to form resistance starch. So don't freeze, refrigerate.

The most suitable refrigerator temperature is 0 ~ 4 ° C. At this temperature, the crystal is growing rapidly, which is conducive to aging. In addition, the process of the entire resistance starch is generally completed within 24 hours.

The water content of food is too high. It is not conducive to aging. Generally, a state with a moisture content of more than 60%is not conducive to generating resistance starch, such as thin porridge.

Some people may have such a question: What if then heated after cooling? Will resistance starch still be available?

Unfortunately, if the cold rice is heated and consumed, the resistance of the starch will be reduced, and it will be reduced a lot. In the end, the resistance starch content is not even as good as rice. Don't even think about it.

Summarize:

Although from the principle, eating cold rice is helpful for weight loss, but after all, weight loss depends on the overall calorie intake level. Even if you eat cold rice every day, the total calorie intake is still high and it is still difficult to lose weight. Therefore, eating cold rice does not play a decisive role in weight loss.

Furthermore, long -term insisting on eating cold rice and cold buns may cause gastrointestinal discomfort. This weight loss method needs to be cautious. The perseverance of eating cold rice is better to eat reasonably and enhance exercise. The effect of weight loss will be better! Author | Xue Qingxin China Nutrition Society member registered nutritionist health manager public nutritionist

Review | Song Shuang China Disease Control and Prevention Center Associate Researcher Institute of Nutrition and Health

references:

[1] Zhu Ping, Kong Xiangli, Bao Jinsong, etc. The application and efficacy research progress of resistance starch in food [J]. Nuclear Agricultural Journal, 2015,29 (2): 327-336.doi: 10.11869/J.ISSN. 100-8551.2015.02.0327.

[2] Wang Lu, Fan Zhihong, Shi Haiyan, etc. Several kind of glutinous food's starch digestive characteristics [J]. Food science, 2010,31 (17): 359-363.

[3] Wang Shuying, Fan Zhihong, Zeng Yue, Liu Fang, Liu Bo. Different rice on the effects of blood sugar and satiety in different rice [J]. Nutrition Journal, 2013,35 (03): 236-240.doi: 10.13325/ j.cNKI.ACTA.NUTR.SIN.2013.03.014.

[4] Yu Shifeng, Zheng Xiqun. The research progress of the influencing factors of rice RS3 resistance starch and the formation mechanism [J]. Food Industry Technology, 2012,33 (8): 431-435.

Source: science rumor

Produced: Jing Ke

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