Rice is one of our most common staple foods, and it only takes a small change to have a positive impact on fatty liver.
Rice, cool before eating.
Rice can be used as a staple food because it contains a lot of starch, which can provide energy for the human body, and starch can be divided into three main categories according to the difficulty of digestion
Fast-digesting starch: It can be digested and absorbed in 20 minutes.
Slow-digesting starch: It can be digested and absorbed in 20-120 minutes.
Resistant starch: It is almost indigestible and absorbed in the small intestine.
Although resistant starch cannot be directly utilized by the human body, after reaching the colon, it can be fermented by microbial bacteria, which helps to increase the level of short-chain fatty acids, reduce intestinal pH, reduce pathogenic bacteria and increase the number of probiotics.
A recent study published in the international journal Cell Metabolism has shown that supplementation of resistant starch can reduce intrahepatic lipid deposition and inflammation, improve blood lipids, insulin resistance and systemic inflammation levels by regulating intestinal flora and its metabolites, which is a potential idea for metabolism-related liver diseases.
When the rice is cooled, some of the starch that has been gelatinized will return to the state of raw starch, which is called "aging regrowth", and some resistant starch will be produced in this process.
What foods are rich in resistant starch?
Resistant starch is mainly found in seeds, grains and some immature fruits, such as oats, sorghum, corn, peas, mung beans, red beans, chickpeas, raw bananas, etc., which are all foods with high resistant starch content.
Among them, unripe fruits not only have a bad taste, but may also have some health risks, such as causing diarrhea, abdominal pain and even poisoning.
Therefore, the main choice of supplementing resistant starch is cereals and grains.
This kind of food can be eaten as a staple food alone, or it can be mixed with white rice and cooked into multigrain rice, mixed bean rice, coarse grain porridge, etc., which can not only supplement more resistant starch, vitamins, minerals, but also have a lower glycemic index.