Rice, steamed buns...these are foods that are often rejected by people trying to lose weight. Can you lose weight if you let them cool before eating them? Recently, the topic #Eating cold rice regularly can help improve fatty liver disease has aroused a lot of discussion among netizens. Not only does it reduce fatty liver, but it can also reduce blood lipids and blood sugar, which is also helpful for weight loss. But Zhou Tong, director of the Nutrition Department of Nanjing BenQ Hospital, reminds that if you want to solve these problems by eating cold rice, your stomach may be the first to stand up against it.
Director Zhou Tong said that there are many overweight patients who need to lose weight, and scientific diet is one of the main methods, but she will not include cooled staple foods in the patient's diet. She explained that starchy staple foods, such as rice, steamed buns, glutinous rice balls, rice cakes, etc., will gelatinize after being heated at high temperatures and are more easily hydrolyzed by amylase. They are also more palatable in terms of viscosity and toughness, which is beneficial to the body's digestion and absorption. However, after cooling, the gelatinized starch returns to the state of raw starch, that is, "aging and regeneration." During this process, some resistant starch will be produced, and amylase cannot smoothly decompose it into the glucose needed by the body, resulting in The direct consequence is that its digestion speed in the gastrointestinal tract slows down, and it is even more difficult for people with poor gastrointestinal function to digest and absorb it. It is undeniable that "eating cold rice can help improve fatty liver" is theoretically feasible. Zhou Tong told reporters that a previous study showed that adding resistant starch to the diet can improve liver fat accumulation and liver damage related to non-alcoholic fatty liver disease by regulating intestinal flora. The simple understanding of the principle is that resistant starch As an indigestible starch, it cannot be directly digested by the human body, but it can be fermented by the microbial flora in the colon, which has a positive impact on metabolism. "But we do not recommend that these cooled staple foods become the main source of resistant starch. Raw and cold foods will temporarily constrict the blood vessels in the stomach. Regular consumption of cold rice, cold steamed buns, etc. will inevitably affect the secretion of digestive juices and gastrointestinal motility. , causing symptoms such as bloating and indigestion.”
As for the claims of lowering blood lipids and blood sugar, cold rice, etc. are even more "powerless". "No food can lower blood sugar, but different cooking methods of food can affect changes in the glycemic index." Zhou Tong explained that cooked rice, sweet potatoes, glutinous rice balls and other foods are rich in starch that easily It is decomposed into glucose by digestive enzymes, causing blood sugar levels to rise. Eating it after cooling can only mean that the rate of blood sugar rise has slowed down. The reason is also because the body's digestion rate of these foods slows down after they are cooled, which is related to lowering blood sugar and lowering blood sugar. Blood lipids are two different concepts.
Expert reminder
Zhou Tong said that in daily life, if you want to improve fatty liver, reducing caloric intake is the right approach. When there is an energy gap, the liver has the opportunity to break down and metabolize excess fat. Fatty liver, blood sugar, and blood lipids interact with each other, and controlling blood sugar and blood lipids also needs to be done at the same time. “It is recommended to develop good living and eating habits, eat small amounts frequently, avoid overeating, choose a low-salt, low-fat diet, avoid heavy drinking and sweets, and control refined grains, processed meats, etc. , and increase sports appropriately." Zhou Tong said. Yangzi Evening News/Ziniu News reporter Xu Qianqian