Carbohydrate food: sugar, grains (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. Nutrition experts generally believe that 50% to 60% of people's daily calories should come from carbohydrates. Because of different carbohydrates, there is more evidence that you should choose your diet carefully. For simple carbohydrates, it is very important to drink milk and juice and eat proper amount of fruit. But eating sugar and other sweeteners will provide a lot of unnecessary calories in the body, which is harmful to health. For complex carbohydrates, only low-fiber carbohydrates, starch (such as potatoes) and refined grains (such as white rice, macaroni and white bread) should be avoided. Carbohydrates in these foods will be quickly converted into monosaccharides by the body. On the contrary, you should try to eat more carbohydrates containing a lot of fiber. Especially beans and whole wheat foods, will be beneficial to human health. According to the recommended consumption of fruits and vegetables by these experts, carbohydrates can be consumed healthily. There are many ways to ingest carbohydrates. The Food Guidance Pyramid recommends that you take various carbohydrates from the following food groups every day. Through the above introduction, we also have some understanding of carbohydrate food, so we can choose it with confidence and need to choose this kind of food every day, but it should be noted that when choosing and eating these foods, we should be moderate, because eating too much is not good for our health. When it comes to carbohydrates, most people who exercise, especially those who are in the stage of reducing fat, want to see the harm and avoid it. They can't wait to eat carbohydrates to maintain their lives from now on, even if they really quit. What is the intake of fitness carbohydrates? How do people who want to exercise or lose weight consume carbohydrates? It is certainly wrong for people who want to lose weight or exercise not to eat carbohydrates at all. If the body lacks energy, losing weight will not last long, and the effect of exercise will be halved. In fact, as long as you carefully choose the carbohydrates you eat, such as foods with low GI and rich dietary fiber, you will not gain weight, but also help digestion and get twice the result with half the effort. So which carbohydrates are suitable for eating? Unprocessed natural foods containing a lot of dietary fiber, such as cereals (brown rice, cereals), wheat (oatmeal, buckwheat flour, whole wheat flour), beans (red beans, mung beans, peas), potatoes (potatoes, taro, sweet potatoes), etc. , are good choices for carbohydrate sources. On the whole, low and medium GI foods are better than high GI foods, unprocessed foods are better than refined foods, and complex carbohydrates are better than simple carbohydrates. For example, eating brown rice and whole wheat bread is better than eating white rice and white toast. As long as you eat the right amount of natural food wisely, you can easily lose weight by eating carbohydrates. Types of carbohydrates Generally speaking, carbohydrates in food can be divided into cellulose, sugar and starch, of which only sugar and starch can be absorbed by the human body. Although cellulose can't be absorbed, it can increase satiety and promote digestion, which is very important for human health. 1, high GI and low GI GI are translated into Chinese as "glycemic index", which is the speed at which blood sugar rises when we eat a certain food. There is a set of formulas to calculate the GI value of food. If pure glucose with very high GI value is set as 100, then we can divide all foods into three categories: low GI (below 55), medium GI(55-69) and high GI (above 70). High GI foods are mainly refined starch and sugar, such as white bread, white rice, French bread, potato chips, sugar, honey, chocolate and so on. Most GI foods are unrefined starch, such as brown rice, whole grains, whole wheat bread, miscellaneous grains bread, sweet potatoes and so on. Low-GI foods contain more fiber, fat and protein, such as low-sugar fruits (except watermelon, mango and litchi), vegetables, milk, nuts, meat, eggs and winter flour. It is worth noting that the GI value is not directly related to calories. Some low-calorie foods, such as corn, have higher GI values than high-calorie brown rice. So calories are not the absolute key to whether a food helps to lose weight. At the same time, we must pay attention to the calculation of GI value, in order to effectively suppress appetite and avoid excessive calorie intake. 2. Unprocessed and refined unprocessed carbohydrates are generally low in calories and retain nutrients such as cellulose and vitamins in natural foods, such as brown rice, buckwheat and oats. , can provide heat and help digestion. Refined carbohydrates are artificially processed, usually with sugar added, lacking natural nutrients. They are generally high in calories and GI values, such as white bread, white toast, white steamed bread, cakes and so on. It is easy to get hungry after eating, and it is not helpful to human health. 3. Simple complex carbohydrates and complex complex carbohydrates are composed of sugar chains with complex structures, such as starch and cellulose. It takes a long time for human body to digest, which can prolong satiety and maintain blood sugar stability. Natural grains, roots, vegetables and beans are all complex carbohydrates. Simple carbohydrates are composed of simple monosaccharides (glucose, galactose, fructose) or disaccharides (sucrose, lactose, maltose), which are easy to decompose and absorb, but also easy to stimulate appetite. After eating, you will be hungry again soon, and you will consume too many calories if you are not careful. Processed starch, such as white rice and flour, and common candy, such as candy, cake and jam, are simple carbohydrate foods. Calorific calculation of carbohydrates Different kinds of carbohydrates contain different calories. Starch and sugar carbohydrates are generally high in calories, while fiber carbohydrates are mainly used to help the human body digest, with almost no calories. Among starch and sugar foods, refined and simple carbohydrate foods are usually high in calories. In order to achieve a balanced diet, nutritionists suggest that carbohydrates should account for at least 25% of calories. When the carbohydrate intake is lower than 100g, the body will start to burn protein and fat, producing ketone bodies. However, a large number of ketone bodies can cause ketoacidosis such as dizziness, dryness and heat, and even life-threatening in severe cases, so we must not be careless.