Many people who avoid the consumption of carbohydrates due blamed for obesity . But carbohydrates are actually very important nutrients for the body . Carbohydrates provide energy needed for the body to move normally. Deficiency can cause the body's carbohydrate limp , lethargic and disturbed metabolism .
Do not be afraid of getting fat because eating a lot of carbohydrates , as long as you consume are healthy carbohydrates . Lyssie Lakatos , R.D. suggest that consumption of carbohydrate containing at least 2-3 grams of fiber per 100 calories . Do not have rice , this is a healthy source of carbohydrates he help you weight lose , as quoted from Shape .
1 . Green Peas
Half a cup of peas contains 67 calories and can meet the needs of 12 percent of the recommended intake of zinc per day . Zinc minerals beneficial to reduce hunger by increasing the production of leptin , a hormone that reminds the brain when the stomach is full feel .
2 . Whole - wheat pasta
Studies in the UK show , diligent consumption of whole grains can lower body mass index and reduce belly fat . The results of this study support previous studies which revealed that a diet rich in whole grains will make a smaller waist circumference . Although relatively healthy and friendly for weight , still limit their consumption of no more than 100-2 - calories per day ( about 1/2 to 1 cup of cooked pasta .
3 . Wheat bread
Whole wheat bread contains only 80 to 90 calories per share . The food for breakfast is also has 2 grams of fiber and low in sugar . Only about 1 gram of sugar in a single slice of bread . But make sure you buy bread actually made from whole grains, at least 80 percent . Grain wheat bread with only 50 percent down , generally have a lot of mixture of flour , sugar and minimal fiber .
4 . Nuts
Legumes such as black beans , kidney beans , green beans or lentils contain lots of fiber , protein and iron in addition to carbohydrates . Based on the results of a study published in the journal of the American College of Nutrition , dieters who ate nuts less risk 22 percent are obese . We will process it food , be sure to soak them in water overnight to reduce the sodium content is high .
5 . Popcorn
Instead of potato chips or cassava , popcorn is a healthy snack option . With notes , when processed without the addition of butter and just a little salt . According to a study in the Nutrition Journal , popcorn is not only to satisfy the desire to snack but also reduce hunger while. To fulfill the desire to snack , enough chew no more than 4 cups of popcorn in between meals.
6 . Oatmeal
In 1/2 cup of oatmeal contains 153 calories , 27 grams of carbohydrates and 4 grams of fiber . Half of the existing fiber in oatmeal is a type of soluble fiber that turns into a gel-like substance in the form that makes the stomach feel full for a long time . The results of the study, published in the journal Obesity showed , by adding soluble fiber intake in the daily diet can help reduce abdominal fat deposits known to be harmful to vital organs around it . Belly fat is often touted be the cause of metabolic disorders , heart disease and diabetes .