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【食飯好可怕?】

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食飯好可怕?

大部人一提及減肥瘦身,不自主覺得第一步便是減少或拒絕進食飯和碳水化合物。但事實上飯並不可怕,更有不少好處。


一碗飯(180克)大約有240卡路里,作為每一餐主要能量來源。不論白飯或雜穀飯都不含任何脂肪及麩質,減少對身體造成額外負擔。另外,因人體腦部主要和直接依靠碳水化合物運作,一旦大幅減少碳水化合物攝取,人便會容易感到煩燥、疲倦或呆滯。因此,進食米飯可支持腦部運作、穩定情緒及減少疲倦情況。


雖然白飯升醣指數較高(GI: 73),與糙米(GI: 50)比較相對易令血醣不穩。但當身體缺乏能量或腸胃不適時,進食白飯較糙米易消化,讓身體恢復及攝取營養。而糙米、紅米、小米等穀物因打磨次數較少,含有較多纖維和微量營養素如維他命B12和鎂,亦有助腸道健康和新陳代謝。

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Is eating rice horrible?

Once we mentioned weight management or diet, many people unintentionally think the first step is to reduce or cut off rice and carbohydrate intake. In fact, rice is not horrible with many disadvantages, but with benefits.


One bowl of cooked rice (180g) provides around 240 calories as the main energy source served in a meal. Regardless of whether white rice or whole grains, both do not consist of any fat or gluten, reducing the extra burden on our body. Besides, our brain mainly and directly relies on carbohydrates as the energy source. Once we greatly reduce our carbohydrate intake, we would easily feel annoyed, tired or depressed. Therefore, eating rice can support your brain functioning, stabilise your mood and fight tiredness.


Although the glycemic index of white rice (GI: 73) is higher than that of brown rice (GI: 50) which would fluctuate the blood sugar level. However, white rice is more easily digested for people with insufficient energy intake or digestive problems. Meanwhile, whole grain with less milling process provides more dietary fibre and micronutrients like vitamin B12 and magnesium to promote gut health and metabolism.


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