Eating multi-grain rice and keeping fit, but the aunty disappeared when she got better, what's the matter?

A certain girl asked me depressed: I am living very healthy recently.
I eat multi-grain rice and multi-grain porridge every day and go to the gym 5 times a week
.
The figure has improved, but the aunt has gone away from me, and hasn't come for three months
.
I did this after reading your popular science
.
Is there anything wrong with my healthy life? Are you dissatisfied with your body?I asked: Are you eating too little? You know that exercise consumes calories and nutrients
.

The girl shook her head and said: I really didn't eat less! I used to eat a small bowl of rice for every meal, but now I eat a small bowl of multi-grain rice, not at all
.
I used to eat two servings of food in the canteen at noon, with shredded pork or sliced ​​meat in it, and one serving of vegetables and one serving of tofu in the evening, which I still eat now
.

I asked again: What do you eat in the morning?
She said: It turns out that I had a big cabbage, an egg, and a cup of soy milk in the morning
.
Now it's a bowl of oatmeal, an egg, and a cup of soy milk.
It makes no difference
.

I understand after listening
.
I said: Of course there is a difference
.
 
    First of all, when you exercise, you increase your calorie and protein consumption
.

    Cars can run on gasoline, and people run and move on energy from food
.
If you increase your exercise, you have to increase your energy supply, and you have to increase your calorie supply
.
If you want to maintain muscle strength, increase muscle mass and reduce fat, you need to build strong muscles, and you need to increase protein supply
.

    However, not only did you not increase your protein supply at all, nor did you increase your calories, you actually decreased a little
.
Isn’t this just letting the horse run and not eating the grass? The body is really unable to take care of it, so it has to save the nutritional loss of menstruation
.
After all, the discharged blood and endometrium also need to consume nutrients.
.
.
This is like joining a club and paying a lot of money every month, but your salary has not increased, or even decreased a little, naturally.
You have to cancel part of your daily expenses in order to keep your income and expenses in balance
.
 
    After the girl listened, she asked: You said that exercise consumes nutrition, I understand this
.
I should eat more
.
However, you said that the calories have actually been reduced a bit, I don't understand this
.
I really didn't eat less! I was not hungry for a meal, I was as full as before!
    I said: Okay, here are some knowledge points to talk about
.

To eat whole grains, in order to achieve the same calories, you need to eat a little extra
.

    There are three reasons for this
.

▪ The first reason is that the multi-grain rice is scattered after being cooked and will not stick together, so it appears to be more in a bowl
.

    Even the cafeteria chef in our school knows this, so when we serve miscellaneous grains and rice, we will pack more
.
In addition, in order to make miscellaneous grains softer, they usually pre-soak or add more water, so that its moisture content will be slightly higher than that of white rice
.
Therefore, if you eat the same loose bowl, you will definitely get less "dry goods" from eating miscellaneous grains
.

▪ The second reason is that the starch contained in miscellaneous grain rice has slightly decreased
.

    This is because the bran part without removing the outer layer of the seed contains very little starch and a lot of dietary fiber
.
Therefore, in a bowl of multigrain rice you eat, 1%~3% is actually dietary fiber
.
But if you eat white rice, the dietary fiber content is less than 0.
5%
.
Of course, this difference is relatively small and can still be ignored
.
 
▪ The third reason is that part of the starch contained in miscellaneous grains rice is "resistant starch"
.

    The so-called resistant starches are also pure starches, but they cannot be digested by amylase, or the digestion speed is too slow.
In the end, most of them are not digested in the small intestine, but enter the large intestine
.
Therefore, they did not become glucose, and did not enter the blood to become blood sugar
.
Of course, they can't bring in the same amount of calories as ordinary starch
.

    However, these starches, which are not broken down into glucose or blood sugar, are not completely wasted
.
They will be fermented by large intestine bacteria to produce healthy organic acids such as butyric acid.
After being re-absorbed by the body, they will still have some calories, but they will not raise blood sugar or turn into fat
.
It has long been discovered that butyric acid is good for controlling blood sugar
.
The latest research published in the journal Nature shows that butyric acid produced by large intestine bacteria is still beneficial to the prevention of diabetes (Sanna et al, 2019)
.

    So, what proportion of resistant starch is there in whole grains?
    It depends on how to cook
.
I can give some cases, and everyone will have a concept at a glance
.

    According to the measurement data of our laboratory last year, the resistant starch content of white rice is only about 5%, and the data in some research documents is even lower
.
(In the experiment, it is considered as resistant starch if it is not hydrolyzed by compound pancreatin within 120 minutes)  
▪ The resistant starch content of red beans cooked in a pressure cooker for 15 minutes is about 15%, which is even higher when cooked under normal pressure.
Reached 20%
.

▪ The resistant starch content of mung beans is 18% after being cooked under normal pressure for 60 minutes, and 13% after being cooked in a pressure cooker for 15 minutes
.

▪ Barley has a resistant starch content of 22% after being cooked under normal pressure for 60 minutes, and it is also 22% after being cooked in a pressure cooker for 15 minutes
.

▪ The resistant starch content of black rice is 15% after being cooked under normal pressure for 60 minutes, and it is 13% after being cooked in a pressure cooker for 15 minutes
.

▪ After millet is cooked under normal pressure for 30 minutes, the resistant starch content is 16%, and after 15 minutes of pressure cooker cooking, it is 10%
.

▪ The resistant starch content of brown rice is 12% after being cooked under normal pressure for 30 minutes, and 9% after being cooked in a pressure cooker for 15 minutes
.

    When you read it, you can understand that combining the above factors, when you eat the same weight or the same volume of multi-grain rice, you will actually consume 10% to 20% less calories than eating white rice
.

    Actually, the calories eaten are less and the exercise consumption is high.
Of course, the body will react
.

    At this point, the girl completely understood
.
She feels happy that it turns out that when eating multi-grain rice, it can really help weight loss under the premise of eating a lot.
There is no need to deliberately control the amount of food to stay the same
.
It is no problem to eat a little more .
    However, I reminded her that it is not enough to just add a little grains of rice.
After all, muscle building and aunts need protein and trace elements, so she also needs to increase the intake of fish, egg, milk and soy products, and add one pill a day.
Compound nutrient pills
.

    In addition, after achieving the slimming effect, there is no need to go to the gym 5 times a week
.
There are 2~3 times, just keep your muscles in good condition
.

    Given that her overall health is pretty good, the gynecologist also believes that there is no obvious problem, as long as she eats enough nutrition, the aunt will be able to return
.
However, she shouldn't be too anxious.
It may take two to three months, because nutritional supplementation requires a process, just like after owing money, she needs to earn a little more every month to pay off slowly
.