If the cooked rice is cooled for 24 hours and then heated, the resistant starch will increase 2.5 times, reversing the bad impression of overnight rice in one fell swoop, but experts remind you to give attention to the refrigeration temperature to avoid breeding. bacteria. (Figure/123RF)
All starchy foods will increase resistant starch after refrigeration Because it is difficult to digest, it has a weight loss effect The starch will greatly increase 2.5 times, which is more useful to reduce calorie intake. Not only that, the international medical journal “Cancer Prevention Research” also noted that resistant starch can also prevent gastrointestinal cancers such as esophageal cancer, gastric cancer, and pancreatic cancer. However, experts also reminded that there could be doubts about the growth of bacteria when food is cooled, and it is recommended to be more careful.
The texture of starchy foods will become soft and sticky after cooking, and the human body’s digestive enzymes will digest them more easily. This process is called “gelatinization”. Returning to the state of raw starch is not easy for the human body to digest. This process is called “retrogradation” This small part of raw starch is the resistant starch as it is called
Nutritionist Cheng Hanyu said that frozen sweet potato, sushi rice, and mashed potato are the above types of resistant starch, the resistant starch will increase 3 times; the rice that is cooked and cooled for 24 hours before heating, the resistant starch is 2.5 times more than the freshly cooked rice.”
However, not all starchy foods can be ingested after being chilled, such as cold french fries, chilled PIZZA, and frozen sugary mung bean drinks. Extra oil and sugar are added to these starchy foods. does not help you lose weight.
In addition, water content is also a key point. If the water content of starchy foods is too high, the effect of “aging and retrogradation” after refrigeration is not good, and resistant starch cannot be added. For example , more resistant starch can be produced after rice is cooled There is a lot, but the resistant starch cannot be increased after the porridge with more water content is cooled.
If you can eat good and more resistant starch, it may also have the effect of preventing cancer. Nutritionist Xia Ziwen said, “Because resistant starch will be fermented in the large intestine, it can provide a food source of probiotics to the intestinal tract, so it can be reducing the risk of colon and rectal cancer. “
The international medical journal “Cancer Prevention Research” also noted that a 20-year follow-up study has shown that resistant starch can prevent gastrointestinal cancers such as esophageal cancer, gastric cancer, biliary tract cancer, pancreatic cancer and duodenal cancer, and even others. Both cancers have a 60% prevention rate. Cheng Hanyu said that this may be related to the bacterial metabolism of cholic acid changed by resistant starch. Studies have also shown that if you can ingest 15-20 grams of resistant starch per day, it will help improve your health. eat more whole grains, beans, etc. Foods similar to natural resistant starch, instead of the original refined starch, the effect will be better.
However, Xia Ziwen reminded that as refrigeration and heating food have their own hygiene risks, it is recommended that the public should still be careful when choosing cold food, especially in summer when the temperature is higher, which more likely to cause food poisoning. to the growth of micro-organisms and bacteria The food taken out should not be left at room temperature for too long before eating.