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Good fitness habits need to go hand in hand with exercise and diet. Yesterday, we discussed running skills. Today, let's learn about carbohydrates.

Carbohydrate intake

Generally speaking, 50%~60% of daily calories should come from carbohydrates. Simple carbohydrates can be obtained by drinking milk and fruit juice. Complex carbohydrates should be high-fiber foods such as beans and whole grains. Try to avoid starch and refined low-fiber carbohydrates.

Carbohydrate food

Sugar, cereals (such as rice, wheat, corn, barley, oats, sorghum, etc. ), fruits (such as sugar cane, melon, watermelon, banana, grape, etc. ), dried fruits, dried beans, root vegetables (such as carrots and sweet potatoes). ), etc.

Calculation of carbohydrates

Carbohydrate in food nutrition label refers to the part that produces energy 17kJ/g (4kcal/g) per gram, and the value can be obtained by subtraction or addition.

Subtraction: protein, fat, moisture, ash and dietary fiber are subtracted from the total food quality.

Addition: The sum of starch and sugar is carbohydrate.

Total carbohydrate refers to the sum of carbohydrate and dietary fiber.

(The above knowledge is compiled from: Baidu Encyclopedia)

After understanding the basic knowledge of carbohydrates, let's take a look at the carbohydrates recommended by Dr. Huang.

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