Rice might be a staple in many cuisines around the world, but let's face it - all the starch isn't exactly great for you. In fact, just 1 cup of cooked rice contains around 240 calories, which will be easily converted into fat if they're not burnt off.

世界上很多地方都把米飯當(dāng)作主食，然而淀粉并非對(duì)人百益無害。一個(gè)杯子那么多的米飯就含有240卡路里，如果這些主食沒被消化，就將轉(zhuǎn)化為脂肪。

But researchers have figured out a simple way to manipulate all that starch and make it more resistant to being broken down into glucose (calorie-laden sugars).

但是研究人員已經(jīng)找到了解決這類淀粉的好方法，能讓淀粉不易分解為葡萄糖（葡萄糖是一種含大量卡路里的糖類）。

You'll first need to add a dollop of coconut oil to your boiling water - about 3 percent of the weight of the rice you're about to add, which is roughly a teaspoon for half a cup of rice. Next, pour your rice in, turn the heat down to a simmer, and cook for 8-10 minutes.

首先，在開水中加入少許椰子油，再加入一匙大米（相當(dāng)于半杯的量），椰子油的用量控制在大米用量的百分之三。然后小火慢煨8-10分鐘。

When your rice is cooked, you need to put it in the fridge for 12 hours. Once that's done, you can just reheat it in the microwave to serve, and you'll be eating something with a potential 50 to 60 percent reduction in calories.

隨后將煮好的飯放入冰箱12小時(shí)。取出后即可用微波爐重新加熱，這樣就能吃到卡路里有可能減少了50%到60%的米飯了。

How does this work? Starches in rice come in digestible and indigestible varieties - digestible starches are quickly turned into glucose and stored as fat if we don't burn them up, whereas indigestible starches aren't.

這樣做的原理是什么呢？米飯中的淀粉分為可消化和不可消化兩種，可消化的淀粉會(huì)很快轉(zhuǎn)化為葡萄糖，如果不加以消耗，將以脂肪的形式儲(chǔ)存在體內(nèi)；不可消化的淀粉則不然。

The coconut oil works by interacting with the starch molecules and changing their architecture. Cooling for 12 hours then leads to the formation of hydrogen bonds between a starch component called amylose outside the rice grains, which converts them to an indigestible starch.

椰子油能作用于淀粉分子，改變其分子結(jié)構(gòu)。12小時(shí)的制冷將在位于米粒外的淀粉多糖間形成氫鍵，使其轉(zhuǎn)化為不可消化的淀粉。

Rice might be a staple in many cuisines around the world, but let's face it - all the starch isn't exactly great for you. In fact, just 1 cup of cooked rice contains around 240 calories, which will be easily converted into fat if they're not burnt off.

世界上很多地方都把米飯當(dāng)作主食，然而淀粉并非對(duì)人百益無害。一個(gè)杯子那么多的米飯就含有240卡路里，如果這些主食沒被消化，就將轉(zhuǎn)化為脂肪。

But researchers have figured out a simple way to manipulate all that starch and make it more resistant to being broken down into glucose (calorie-laden sugars).

但是研究人員已經(jīng)找到了解決這類淀粉的好方法，能讓淀粉不易分解為葡萄糖（葡萄糖是一種含大量卡路里的糖類）。

You'll first need to add a dollop of coconut oil to your boiling water - about 3 percent of the weight of the rice you're about to add, which is roughly a teaspoon for half a cup of rice. Next, pour your rice in, turn the heat down to a simmer, and cook for 8-10 minutes.

首先，在開水中加入少許椰子油，再加入一匙大米（相當(dāng)于半杯的量），椰子油的用量控制在大米用量的百分之三。然后小火慢煨8-10分鐘。

When your rice is cooked, you need to put it in the fridge for 12 hours. Once that's done, you can just reheat it in the microwave to serve, and you'll be eating something with a potential 50 to 60 percent reduction in calories.

隨后將煮好的飯放入冰箱12小時(shí)。取出后即可用微波爐重新加熱，這樣就能吃到卡路里有可能減少了50%到60%的米飯了。

How does this work? Starches in rice come in digestible and indigestible varieties - digestible starches are quickly turned into glucose and stored as fat if we don't burn them up, whereas indigestible starches aren't.

這樣做的原理是什么呢？米飯中的淀粉分為可消化和不可消化兩種，可消化的淀粉會(huì)很快轉(zhuǎn)化為葡萄糖，如果不加以消耗，將以脂肪的形式儲(chǔ)存在體內(nèi)；不可消化的淀粉則不然。

The coconut oil works by interacting with the starch molecules and changing their architecture. Cooling for 12 hours then leads to the formation of hydrogen bonds between a starch component called amylose outside the rice grains, which converts them to an indigestible starch.

椰子油能作用于淀粉分子，改變其分子結(jié)構(gòu)。12小時(shí)的制冷將在位于米粒外的淀粉多糖間形成氫鍵，使其轉(zhuǎn)化為不可消化的淀粉。