Brown rice, oats are rich in fiber, vitamins and minerals, which are not only good for health but also support effective weight loss.
Brown rice is a milled product with only the husk removed and the bran intact, rich in vitamins and trace elements. Brown rice and white rice differ in the degree of milling process, if the degree of milling is increased, brown rice will become white rice.
Doctor Nguyen Trong Hung, Head of Adult Nutrition Consulting Department, National Institute of Nutrition, said that eating brown rice to lose weight is a way many people use. According to many studies, eating brown rice properly can reduce 2-3 kg in just 3 weeks.
The brown bran layer on the outside of brown rice contains up to 90% of nutrients, all of which are vitamins and trace elements that are beneficial for health. Brown rice contains about 8-9 times higher fiber than other rice machines, specifically in 100 g of brown rice contains 3.4 g of fiber; and in 100 g of plain rice contains only 0.4 g of fiber. This increases the feeling of fullness for a long time, limiting excess energy loaded into the body.
Along with that, the amount of alpha lipoic acid in this rice also helps in fat metabolism, supporting the release of excess fat in the body better. Brown rice also helps to detoxify the intestines, increase metabolism … help weight be improved most markedly.
Compared with regular rice, brown rice is harder, the cooking method will be more sophisticated and longer. Brown rice is harder than regular rice, so it should be chewed thoroughly and eaten slowly. This is also a factor that prevents you from eating much at once and increases the feeling of fullness,” said the doctor. Hung said.
When you need to lose weight, you should consult a nutritionist to have a diet with appropriate energy and balance of nutrients. You can replace white rice with brown rice for health benefits. Besides eating is a reasonable exercise regimen to lose weight safely and effectively.
If you need to provide about 1,600 kcal in a day, you should eat 3-4 bowls of brown rice, divided into 3 meals, eaten with other food groups according to the menu.
* Oat .
The benefits of eating oatmeal include reducing the risk of cardiovascular disease, high blood pressure and aiding weight loss.
* Some ways to eat oatmeal to lose weight are as follows:
Cook oat porridge with boiled eggs: Put 2 tablespoons of boiled oats in 350 ml of water for 10 minutes.
Cooking oatmeal for weight loss with minced meat: Soak the oatmeal in water for 10 minutes, then put the minced meat in the pot and boil for 20 minutes.
Oatmeal banana cake: Combining bananas and oats will help promote metabolism, reduce energy accumulated in the body.
How to make a diet cake with oats and bananas: Prepare 2 ripe bananas, 200 g of oatmeal, avocado, a little baking powder. Whisk together oats, butter, and baking powder with water to form a thick paste. Cut the banana into thin pieces and mix it with the cake flour. Microwave the water for 5 minutes. Eat cake for breakfast and snacks.
The doctor notes, brown rice and oats contain nutrients beneficial for general health, which can aid in weight loss if used in reasonable amounts in conjunction with diet and exercise. Do not overdo it or expect too much, to avoid unnecessary consequences.