Whether it's weight loss or fitness, it's an essential link for the management of diet. Discussions about carbohydrates are always heated, especially when many statements sound reasonable. Friends who don't know the truth are often forced and don't know which statement to believe. Today, we will talk about the relationship between carbohydrate intake and health and fitness from a more scientific and rigorous perspective.
First of all, let's talk about the concepts of starch, carbohydrate and sugar. Many friends say that they want to quit starch, but at the same time they unconsciously eat all kinds of starch, so it is necessary for everyone to find out which kind of daily food belongs to. Carbohydrate is the largest of these concepts, which includes two main energy-supplying substances, sugar and cellulose. Sugar includes sweet sugar such as glucose and fructose and unsweetened polysaccharide such as starch. Cellulose is not digested and absorbed by human beings, but it plays a very important role in human health.
Sugar (including starch) is the main energy supply substance. As long as the intake is greater than the consumption, the body will actively convert sugar into fat and store it, and almost all the fat is converted into fat. The intake of these two energy sources constitutes the main reason for our weight gain. However, protein's intake will exert other functions in the case of sufficient calories, and it will be processed and powered by the kidneys in the case of insufficient calories, so excessive intake of protein or individual intake of protein will increase the burden on our kidneys.
Giving up starch and sugar to lose weight, especially giving up oil at the same time, sounds reasonable. But the human body is not that simple. Let's talk about why we don't recommend quitting starch and oil, and how to eat starch and oil is a healthy lifestyle.
First of all, some vitamins are fat-soluble. Without proper intake of oil, it is easy to lead to the lack of these vitamins, which directly leads to the lack of various nutrients. However, eating a moderate amount of fat does not mean that you can eat vegetables soaked in oil soup, such as lard, butter, vegetable oil and so on. It can be simply understood as bad fat. We suggest eating a few nuts every day instead of a few big bags. The fatty acid in nuts not only meets our needs, but also is a healthy fatty acid.
Secondly, our brain loves sugar more than our body, and only a small amount of ketone bodies can be used by our brain for energy supply. In the case of insufficient energy supply from sugar, the brain will become dull and tired. Therefore, mental workers should quit sugar and starch, which will affect work efficiency. But that's no reason to give you a big meal of starch and candy. Because a large amount of carbohydrate intake will lead to drowsiness through the mechanism of alkaline tide after meals, especially for foods with high GI (glycemic index), we suggest that you check the GI value before consuming carbohydrate. GI value is not only related to food types, but also related to food cooking methods. Needless to say, the GI value of flour and rice is very strong, which is said to be the main reason why people who take starch as their staple food like to take a nap in China.
This article only briefly mentioned many viewpoints, and interested friends can learn more about it and find a more suitable diet strategy.