冷飯有抗性澱粉能減肥？ 抗性澱粉是什麼？ 營養師解構抗性澱粉好處 及 6種攝取抗性澱粉方法 | 營養師媽媽Priscilla (粵語中英文字幕EngSub) (按cc打開/關掉英文字幕)

Is overnight rice healthier than fresh rice? Because overnight meals contain resistant starch Today I will share what is resistant starch And Six Ways to Absorb Resistant Starch Do you let the rice cool or leave it overnight before eating? Welcome to leave a message and share If you like this video Please like and subscribe to Nutritionmama Channel The channel introduces healthy food and zero to three nutrition I hope the whole family can eat healthily Hello friends I'm Priscilla, nutritionmama I have shared different types of low sugar diets It was mentioned that the Japanese diet tends to be high in sugar A friend left a message Because Japanese sushi rice contains resistant starch Helpful for Japanese people’s health I think this is a good message So I want to share what is resistant starch Except sushi rice has resistant starch Some people also say that you should let the rice cool before eating it. Is there such a need? Today I’m sharing 6 ways to increase your intake of resistant starch Resistant starch in English is resistant starch It’s actually a type of starch but not absorbed by the body After this starch enters the body After this starch enters the body Digested by intestinal bacteria as food There will be a little heat There will be a little heat But compared to starch, which has four calories per gram Resistant starch has only 2.5 calories per gram Resistant starch also has calories And the calories will be lower than ordinary starch What is the source of resistant starch? Can be natural There are different foods such as whole grains Oatmeal sweet potato mung bean It can also be artificial Add to different foods The third possibility is that during the cooking process Certain foods are cooled during the cooling process Resistant starch is produced So it can be natural Maybe it’s the way you handle food Produce or reduce resistant starch Resistant starch has four benefits The first resistant starch is a prebiotic After resistant starch reaches the intestines Will become food for intestinal bacteria On the growth of beneficial bacteria and intestinal environment Improve body and immunity Gut health benefits too The second benefit is that it helps control blood sugar Resistant starch is starch But the body absorbs it slowly Glycemic index will be lowered Suitable for those who want to control blood sugar The third benefit is that it helps with weight control Resistant starch provides satiety And it’s lower in calories than starch Resistant starch is not absorbed by the body Fatty acids released after digestion by beneficial bacteria Fatty acids contain calories So there is a small amount of heat Foods that provide resistant starch provide a higher feeling of satiety The fourth benefit is Research shows that resistant starch can help control cholesterol Is Resistant Starch Bad? The downside is if you consume too much unnatural resistant starch For example, artificially produced resistant starch When taking too much May cause intestinal discomfort You may feel bloated and gassy If you often feel bloated and bloated Be careful not to consume too much resistant starch General natural food resistant starch The portion size won’t be too easy to overdo. Share 6 practical ways to absorb resistant starch First, you can let the rice you eat on weekdays cool or eat it overnight. Have you noticed the freshly cooked white rice on weekdays? The texture is softer and smoother Rice cooked overnight will be harder Because in the process of cooling the rice Starch reorganizes its chemical structure Resistant starch Individual data display Resistant starch can be reduced to 20% of starch Portion size is higher So some people point out that Japanese sushi Make sushi because the sushi rice needs to be cooled So it’s good for Japanese people’s body shape and health By the way By the way Sushi rice may contain resistant starch Sushi rice may contain resistant starch But the amount of rice used in the sushi itself is not too much So does it need to be cooled or eaten overnight? Actually reduce the amount of rice Effect on blood sugar and calorie control Will be higher than resistant starch In addition, you can eat overnight rice There is a chance that some resistant starch will be lost during the heating process. But still has higher resistant starch than fresh rice If you are used to eating overnight rice Remember to fully heat Otherwise it will increase food safety risks Second, you can cool the spaghetti and potatoes or eat them the next day Housewives can prepare ingredients in advance on weekdays Apply these principles to your meal preparation process Even pasta is ready to eat and cook It’s best to let it cool down first or put it in a cold river The supercooling process has the opportunity to increase the production of resistant starch The third is to make overnight oats Oats themselves have natural resistant starch But if you make overnight oats Soak oats overnight Add your favorite ingredients The overnight process produces more resistant starch If you are interested in making overnight oats You can refer to this video The fourth is that you can choose unripe bananas Have you ever found unripe bananas? The taste is very different from that of ripe bananas Banana when unripe Contains a lot of resistant starch if you do not mind You can eat unripe bananas Resistant starch in ripe bananas will turn into normal starch This is personal preference I personally like ripe bananas But ripe and unripe bananas also have health benefits Fifth, everyone can eat more wheat porridge year 2010 Asia Pacific Journal of Clinical Nutrition There is an article mentioning that in Chinese diet What are the sources of resistant starch? Study of 6,000 Chinese subjects Conduct a dietary survey The study population includes people living in cities and rural areas The average daily intake of resistant starch is quite a lot There are more than 10 grams a day What is their source of resistant starch? What is their source of resistant starch? The source is cereals Whole grains in particular are natural sources of resistant starch So whole grains have a lower GI Resistant starch is one reason In addition to resistant starch, there is also fiber what whole grain cereals do they eat Most porridge is made from whole grains Including purple rice porridge, buckwheat porridge Sorghum porridge and red bean porridge White rice porridge must not have resistant starch In addition, noodles made from sweet potato flour Made by Sweet potato starch Tests show high levels of resistant starch Also fans mung bean starch noodle Resistant starch content is also higher The last method of taking resistant starch Eat more beans and roots You can add red beans to rice Or add sweet potatoes to white porridge Resistant starch naturally added Everyone should consume more resistant starch However, it is recommended to use natural and reasonable methods Remember not to eat resistant starch And eating too much starchy food Because even if I eat a big bowl of overnight rice, Although there is resistant starch But it can’t offset a big bowl of white rice Effect on your blood sugar and calories Share here today If you want to download the three-high-reducing and superfood healthy menu Welcome to the explanatory text link to download Thank you everyone for watching goodbye

Channel: 營養師媽媽Priscilla

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Id: 9Ip9hl2UBfE

Length: 10min 34sec (634 seconds)

Published: Thu Sep 21 2023