Rice might be a staple¹ in many cuisines² around the world, but let's face it - all the starch³ 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饭当作主食，然而淀粉并非对人百益无害。一个杯子那么多的米饭就含有240卡路里，如果这些主食没被消化，就将转化为脂肪。

But researchers have figured out a simple way to manipulate all that starch and make it more resistant⁴ to being broken down into glucose⁵ (calorie-laden sugars).

但是研究人员已经找到了解决这类淀粉的好方法，能让淀粉不易分解为葡萄糖（葡萄糖是一种含大量卡路里的糖类）。

You'll first need to add a dollop of coconut⁶ oil to your boiling water - about 3 percent of the weight of the rice you're about to add, which is roughly a teaspoon⁷ 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，在开水中加入少许椰子油，再加入一匙大米（相当于半杯的量），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分钟。

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.

随后将煮好的饭放入冰箱12小时。取出后即可用微波炉重新加热，这样就能吃到卡路里有可能减少了50%到60%的米饭了。

How does this work? Starches⁸ 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.

这样做的原理是什么呢？米饭中的淀粉分为可消化和不可消化两种，可消化的淀粉会很快转化为葡萄糖，如果不加以消耗，将以脂肪的形式储存在体内；不可消化的淀粉则不然。

The coconut oil works by interacting with the starch molecules⁹ and changing their architecture. Cooling for 12 hours then leads to the formation of hydrogen bonds between a starch component¹⁰ called amylose outside the rice grains, which converts them to an indigestible starch.

椰子油能作用于淀粉分子，改变其分子结构。12小时的制冷将在位于米粒外的淀粉多糖间形成氢键，使其转化为不可消化的淀粉。