This thing is also called sugar complex ~ in fact, it is sugar ~

Carbohydrates can be simply divided into simple carbohydrates and complex carbohydrates. This thing accounts for the vast majority of human energy supply, about 70%, so the proportion of carbohydrates in our diet is almost 50~60% ~ if your carbohydrate intake is not so good, it will lead to a low-calorie diet. Carbohydrate is the main energy supply of human body ~ you can rely on it to carry out life activities.

Almost all foods contain carbohydrates. However, it is a staple food with a high proportion of carbohydrates, such as rice, steamed bread, all kinds of whole grains and all kinds of foods made of starch.

Simple carbohydrates:

Simple carbohydrates have relatively simple components, such as monosaccharides and disaccharides. The most common monosaccharide is glucose, which is sold in supermarkets. Glucose powder can be supplemented immediately after training, because it absorbs quickly and recovers quickly. Monosaccharide is the simplest carbohydrate, which can't be hydrolyzed any more ~ (We usually supplement maltodextrin after bodybuilding training, which is a relatively advanced carbohydrate ~ I won't say it, you can check it yourself if you are interested ~ ~)

Double sugar is also very common ~ the white sugar you eat and the brown sugar you drink during menstruation are all double sugar ~ the rock sugar you eat and the sucrose in sugarcane are all double sugar ~

Complex carbohydrates:

Complex carbohydrates are polysaccharides, which can also be simply called complex carbohydrates. In fact, it is all kinds of staple foods you usually eat.

An important message about carbohydrates:

We only talk about complex carbohydrates here, and we should pay attention to two places in the choice of carbohydrates.

One is its fiber content, that is, dietary fiber, and the other is to pay attention to its GI value, that is, the glycemic index, but the two brothers, fiber and GI value, are basically antagonistic like enemies. The more dietary fiber, the lower GI value, the lower dietary fiber and the higher GI.

Let me explain the GI value here, which is very important for diabetics. Everyone knows that diabetics can't eat too much sugar. The sugar here refers to the sugar with higher GI. GI, that is, blood glucose index. It is an important index to reflect the degree of blood sugar increase caused by food. Simply put, the higher the GI value of food, the faster the food will enter the human body to produce blood sugar, and at the same time stimulate the rapid secretion of insulin to synthesize glycogen and fat. However, diabetic patients lack insulin, secrete little or have weak insulin function. So eating high GI food is fatal to them!

Because simple carbohydrates have simple structure and less dietary fiber, they can be quickly decomposed into glucose and enter the blood. If it can't be used, these glucose will become fat. Such as starch. . . This thing is actually a high polymer of glucose, which is a pile of glucose after complete hydrolysis. Most fruits are simple carbohydrates ~ now there is starch barrier technology ~ but the problem is that you can't eat this all your life, try to eat well)

And foods with low GI are just the opposite. After he entered the human body, he stayed in the intestine for a long time because of the complex intestinal structure. Decomposition takes a long time, glucose is released slowly, and blood sugar will not cause great fluctuation, so it will not cause rapid secretion of insulin, and will remain at a low level, so low GI food is good news for diabetics.

(Because of its complex structure, it contains more dietary fiber. )

To sum up:

Foods with high GI-fast release, high blood sugar and high insulin fluctuation-can't make use of the fat that is easy to produce.

I want to explain why it is easy to accumulate fat, because high GI food will produce a lot of sugar quickly, and your body can't use it immediately. Your body will think that these are useless and can be stored as fat for a rainy day. So ... . . )

Low GI foods-slow release, slow rise of blood sugar and small fluctuation of insulin-will not cause excessive fat storage.

Sugar in low GI food is released slowly, so some of it can be used immediately ~ just like giving you a bottle of white wine to drink. Did you finish it all at once? Or drink slowly at a time? Only drink slowly at a time. It would be a tragedy if you killed a bottle of white wine in one breath. So slow release is the best. )

So what food belongs to high GI and what food belongs to low GI? You can check the GI table. I'm here to tell you directly that all the flour and rice you eat are basically foods with high GI, such as white bread (I suggest you eat whole wheat if you like bread, but that GI is lower), cakes and French fries. And rice and steamed bread. Actually, they are all quite high. . . Do you think you can't eat anything? Not much, actually.

Just to achieve the best effect during fat reduction, or taboo ~

(Look at the recipes of diabetics and you will know that almost all of them are low GI foods, all kinds of beans, coarse grains and so on. And people with diabetes can't eat casually. . . )

In fact, the GI value of staple food will change according to different preparation methods (the highest GI value is 100, which is the GI value of glucose).

Low GI food refers to most coarse grains and beans (beans, tofu, etc. ), all kinds of potatoes (potatoes are actually not low in GI ~), but this thing is better than rice because there is more fiber ~ people will say that there is starch in it, but potatoes without deep processing are rich in fiber and can still be released slowly ~ such as purple potatoes. ), milk, all kinds of fruits (watermelons and bananas belong to high GI, but they are actually not high, much lower than rice and bread. And it doesn't have much heat, (bananas are quite big. As long as you don't eat before going to bed, you will be fine. I will talk about fruits and vegetables in detail later (this GI is extremely low). Foods with low GI contain more dietary fiber, so it is meaningful to eat coarse grains to nourish the stomach, which can better promote gastrointestinal peristalsis, promote digestion and avoid constipation ~

(About GI~ If you are a man who wants to gain muscle ~ you can ignore this thing a little ~ ~)

After GI, I will summarize carbohydrates in detail and leave the elderly alone.

1. Each gram of carbohydrate provides about 4 calories (actually the energy released by one gram of glucose).

2. Carbohydrate is the main energy source of your body and an important life substance. (hypoglycemia dizziness is what you lack. )

3. carbonated water can fight ketosis. I once talked about the problem of hunger ketosis in Weibo and my blog. It is a diet with insufficient carbon intake. Dukan diet is actually a low-carbon water or even a zero-carbon diet (also called a high-protein diet, by forcibly reducing carbon intake, energy-supplying substances are turned into fat and protein, which is the principle of Dukan diet). This method is very harmful to the body, because it will lead to the production of ketones. It is also because of this that your breath is bad during your stay in Dukan. The details of Dukan's diet should be searchable in my Weibo.

4. carbonated water can save protein, because if you don't have enough carbohydrate intake, your body will consume stored fat and protein for energy. Of course, your carbohydrate intake must be less during the fat-reducing period, which is why you will lose muscle during the fat-reducing period. Because of the increase of gluconeogenesis and protein consumption, we only need to grasp one degree, that is, basal metabolism, which I will talk about later. This is very important for people like the old who are trying to gain muscle.

5. Try to eat low GI food. In other words, try to eat coarse grains, promote digestion, prevent constipation, and not gain weight easily ~ kill two birds with one stone

6. Glucose can be supplemented immediately after training, because your body is already hypoglycemia at this time, and glucose will be used immediately after entering the body, and there will be no residue. Therefore, within 1~2 hours after training, people are least worried about gaining weight ~ the absorption and utilization rate will be high, growth hormone and the like will be secreted, and body repair will begin. After the training, you can eat a banana immediately. Don't eat until your breathing calms down. ) Do some physical recovery to prevent muscle decomposition ~ ~ (As I said just now, the body consumes fat and protein at the same time. Which is muscle. If you just want to lose weight, it doesn't matter whether you eat or not, but it is very important for professional bodybuilders and enthusiasts. ) and then eat complex carbohydrates after half an hour ~ ~ For the next repair (this is a simple diet strategy, you will make perfect use of the secretion of hormones (mainly insulin and growth hormone) to achieve the best anabolic effect. Women don't have to care about this anymore. . . )

Protein:

Protein is what we learned in biology class in senior high school. At that time, high school estimated its relative molecular weight all day. )

Its essence is actually a polypeptide chain formed by dehydration and condensation of amino acids. Therefore, it is mainly hydrolyzed and decomposed into amino acids (so a lot of water should be ingested when gaining muscle), which is the most important thing that constitutes the whole human body. If you dehydrate and become a mummy, then more than 50% of your things are protein.

All life activities in your body can be related to protein, such as various catalytic enzymes, myosin and actin that make up muscles, hemoglobin in blood, insulin that is essential for anabolism, and collagen that is particularly important to women. In a word, there would be no life without protein.

I want to mention collagen here, because it is more important to women.

Collagen is an important substance that constitutes human tissues, and your skin is 80% of it. Your blood vessels, bones, tendons, cartilage tissues, and hair (so the skin that often loses hair will not be much better) are basically contained. Therefore, it can be said that collagen is an important protein that constitutes the whole human skeleton. Old people often say that girls grow old quickly after 25 years old. It's true, not only the hormone level, but also collagen, which is very obvious externally. Without care, wrinkles will appear quickly. One thing to mention here. Collagen, like other protein, must be hydrolyzed into amino acids before it can be used by the body. For example, some people drink pig bone soup, eat pig's trotters and maintain their skin every day. . . Really. . . In this way, the utilization rate is very low. Most of the collagen is digested by your body and supplied to other places, and very little reaches the skin. What's more tragic is that you may consume too many calories and become obese.

All right, back to the point. Our post is mainly about diet. Most lean meat, milk and eggs are rich in protein. In fact, it is also found in staple food, but the content is less. Such as soybean, but all belong to the category of plant protein.

Most people have a misconception that eating meat will make you fat. Here I want to explain that it is fat that is easy to gain weight. If you eat lean meat, it is basically difficult to turn it into fat, because the fat of lean meat is very little, 20% is protein, and the rest is basically water.

For example,100g chicken breast (chicken breast is a high-quality source from protein, with a low fat of 3-5g), and about 20g from protein. The remaining 70 grams are basically water.

Protein should be converted into fat, firstly hydrolyzed into amino acids, then converted into sugar through gluconeogenesis, and then converted into fat. (This process is extremely tangled and energy-consuming. We'll talk about TEF later. When gluconeogenesis happens, your body is basically in a state of consumption. (And when talking about energy matter, I mentioned that protein is a living matter. What is a living substance? That is to say, this thing not only participates in energy metabolism, but also the amino acids decomposed by protein participate in the formation of various protein you need. This process itself consumes energy. In fact, in nutrition, this is "TEF". Dukan's principle is also related to this. ) So it is difficult for protein to turn into fat. In other words, lean meat is not the chief culprit of obesity, but excessive intake of fat and carbohydrates is the root cause of fat accumulation.

Even if you eat a lot of protein. Finally, it will be excreted through the kidneys, because your body doesn't need that much. But carbohydrates are different. Your body can easily turn it into fat and pile it up. (This is also the reason why protein eats casually in Dukan's diet. ) Of course, protein can also be used as an energy substance, but its proportion is very small. In the absence of external protein intake, if your own protein energy supply accounts for most, then you are not far from death. Because this is a living matter. Can't be used easily.

Protein is difficult to convert into fat, which is the theoretical basis of various protein fat-reducing methods ~ (This method is unhealthy. . . It will cause acidification of the body, calcium loss, increase the burden on the kidneys and produce ketones. . . )

Here is a question about the utilization rate of protein.

The utilization rate of animal protein is much higher than that of plant protein. In other words, the human body absorbs animal protein better.

There is a concept of biological value, which food professionals should know very well, that is, biological utilization value. The biological value of animal protein is higher than that of plant protein)

But plant protein is also very useful, such as soybean protein, which has many benefits. Some vegetarians can also build muscles for this purpose (but the muscles will not be very big). ) as long as you have access to amino acids. Protein is not important. But it is best to use animal protein. If you are a bodybuilder, it doesn't matter to girls who don't want to be too professional in fitness ~ But just eat lean meat every day ~ Except protein is water ~ ~ Don't worry about gaining weight at all ~ ~

Of course, it's not good for protein to eat too much. What happens when protein eats too much? The former will increase the burden on the kidneys. The following is a detailed summary:

1. The human body cannot store protein. Unlike creatine, it can be stored. Use it when you need it. Protein is not like this. Protein, which cannot be absorbed by the human body, will eventually be excreted through the kidney. Moreover, protein needs hydrolysis and a lot of water. Will increase the burden on the kidneys.

2. The products of protein metabolism (actually amino acids) will cause acidification if stored too much in human body. Once the human body is acidified, it will affect the bones. We have all studied chemistry and should know that acids will react with calcium compounds. ) easy to cause osteoporosis, so too much intake of protein will cause calcium loss. So the concept of alkaline active water hyped on TV in the early years is right ~ reasonable ~ in fact, just drink soda water if you have nothing to do. . . That's weakly alkaline. But it's too much for you to spend hundreds of dollars on an activity cup. ) Most muscle builders should pay attention to calcium supplementation while ingesting protein. Say one more word. Obesity can also lead to acidification of the body, because fatty acids are produced after fat hydrolysis. . . Therefore, the joints of fat people are not very good, so the old man has repeatedly stressed that fat people must pay attention to knee problems when doing aerobics! !

Most girls haven't exercised much since primary school. When I was a child, girls in our hospital jumped rubber bands and threw sandbags all day, just like boys, but they began to become quiet after middle school. You hardly exercise. . . This situation will continue until college, graduation, work and marriage. In other words, most girls have not exercised seriously since primary school, so their joints are very fragile. . . It hurts when you move. . . This can only be done slowly. . . Exercise slowly. This is one of the biggest obstacles to the women's movement. )

3. It's not the first time for the old man to talk about Dukan diet. Dukan lose weight, high intake of protein will force the supply of fat and protein energy, which is a gluconeogenesis process. However, it is easy to produce ketones in the process of fatty sugar dysplasia, and too many ketones are not good for your health. Such as listlessness, fatigue and bad breath. . . Wait a minute. So I said, if you are not a person who suddenly loses weight with a small base, don't try Dukan to lose weight. This is not good. What kind of people eat a high-protein diet? A bodybuilder who is about to take part in the competition. In order to minimize fat before the competition, bodybuilders will start a zero-carbon diet in the last few days, that is, a high-protein diet. Force the last bit of fat to be consumed. At this time, the strength athlete can basically draw the gluteus maximus, which means that the hip fat is almost clean. So normal people should not try this method if they have nothing to do.

There has been a debate about the intake of protein, for example, when exercising muscles. Some people think that you should take at least 2~3 grams per kilogram of body weight when practicing muscles, while others think that 1~2 grams is enough. (The term "per kilogram" here means that if you are a big fat person, you should consume 2-3 grams per kilogram on the premise of normal body fat. . . Too many)

The old man said, in fact, if you are a girl, it is enough for you to consume 40 ~ 50g protein every day (I calculated it by 40 ~ 50kg). Intake 1 gram per kilogram, of course, this is non-exercise. If you are a fitness crowd, you need to eat more or even twice as much to prevent muscle decomposition. ) Excluding protein from the staple food you eat, all you need from meat is 20 ~ 30g ~ that is, 100g chicken breast.

If you don't want to count this, don't worry about it ~ eat some lean meat every day and have some egg white or lean meat after training.

Fat:

Fat is something I don't talk about, and few people want to eat it, but it is very important. We learned the three main functions of fat in high school, namely, providing energy (which is the main function), keeping warm and buffering pressure. In fact, fat will also affect the secretion of some hormones. If the girl's fat is below a certain level, it will cause amenorrhea. Generally, 20~23 body fat is good. At this time, girls can almost have an abdominal muscle contour ~ ~ This is already very sexy ~! ~

After fat hydrolysis, it is glycerol (glycerol is glycerol, and most cosmetics you use have this ingredient ~ ~) and fatty acids. Let's focus on fatty acids here. In fact, fatty acids can be simply divided into two categories, saturated fatty acids and unsaturated fatty acids (unsaturated is also divided into monounsaturated and polyunsaturated). We always chat together)

Just remember that saturated fatty acids are not good things and can be simply understood as "bad fatty acids". Most animal fats almost contain this substance. Excessive intake of this stuff will increase the level of "bad cholesterol" (that is, LDL-C, low-density lipoprotein, and more specifically, low-density lipoprotein sterol, which I will talk about later). ), elevated blood lipids will increase the risk of cardiovascular disease. Most of the animal oils you use are saturated fatty acids. Here's another trans fatty acid to talk about. The proportion of trans fatty acids in cakes is relatively large (this should be rare abroad, because once trans fatty acids are found in your food, you can be punished for bankruptcy. I don't know at home. . . )

Some people like to eat mala Tang and hot pot. I want to mention here that most of the oil they use is animal oil, that is, saturated fatty acids, and it does not change the base material. Hot pot tastes better. Have you ever seen the bottom material changed into spicy soup? Saturated fatty acids will generate trans fatty acids in the process of repeated high temperature heating and oxidation. Trans fatty acids are more harmful than saturated fats, and most importantly, they can cause cancer. . . So eat less mala Tang, and it's okay to eat it occasionally ~ it's still delicious. Don't eat it often. Just like that, snacks are enjoyment. If you eat too much, it will hurt your health. If you eat too much, it will disappear. . .

Let's talk about unsaturated fatty acids first. Unsaturated fatty acids are good things ~ ~ You can simply understand them as "good fatty acids". Most vegetable oils are unsaturated fatty acids, especially olive oil ~! Olive oil is a good thing and the main source of oil and water for out-of-season bodybuilders. Because there are many unsaturated fatty acids in olive oil! What are the benefits of unsaturated fatty acids? Many ~ ~ lower blood sugar, blood lipid, cholesterol and so on ~ ~ unsaturated fatty acids versus saturated fatty acids ~ ~

I'll mention polyunsaturated fatty acids a little, so I won't talk about the details ~ Omega 3 fatty acids and Omega 6 fats that are common to everyone are polyunsaturated fatty acids. What contains more omega fatty acids? Deep-sea fish is the deep-sea fish oil you bought, with high content, so deep-sea fish oil has good health care function, and almost all unsaturated fatty acids have the function of cleaning blood vessels ~ ~ Omega is no exception ~ even stronger. These things are good for cardiovascular and cerebrovascular diseases ~ that is to say, they can improve brain function. Brain gold, the number one in our childhood life, improves memory, and almost all of it contains omega fatty acids. (Omega fatty acids are essential, just like vitamins, insufficient intake will cause heart and brain disorders, and the elderly should supplement this. )