It is recommended to consume 4~6g of carbohydrates per kilogram of body weight every day.
Starch contains a lot of carbohydrates, such as rice, noodles, steamed bread, sweet potatoes, potatoes, purple potatoes, bananas, cereals and so on.
The finer the food, the higher the GI value, which is easy to cause the rapid increase of insulin and promote fat synthesis. The GI [1] value of coarse grains is low, and insulin release is gentle, which is not easy to cause fat accumulation.
Changes of carbohydrate intake and blood sugar in coarse grains
Changes of blood sugar during refined carbohydrate intake
It is recommended to eat only protein instead of carbohydrates and fat. We are not professional bodybuilders, so it is easy to do harm to our bodies. Whether it is lipids or carbohydrates, you should eat it every day, but you should eat it in a way and distribute it to every meal under the control of the total amount. You can change three meals a day to five meals a day, and pay attention to your intake.
Looking at a picture first, we can see that basal metabolism accounts for a large part, which basically represents the energy needed to maintain heartbeat, body temperature, breathing and so on. Even if you lie flat for a day and do nothing, your basal metabolism is certain.
Calculation of basic calories required for basic metabolism of human body
The carbohydrate in food is insufficient, so the body has to use protein to meet the energy required for physical activities, which will affect the body's use of protein to synthesize new protein and tissue regeneration. Therefore, it is totally inappropriate to eat meat instead of staple food, because there are few carbohydrates in meat, so that body tissues will use protein to generate heat, which is not good for health. Therefore, the minimum carbohydrate intake of dieters or diabetics should not be lower than 150g staple food.
Lack of carbohydrates can lead to general weakness, fatigue, decreased blood sugar content, dizziness, palpitations, brain dysfunction and so on. Severe cases can lead to hypoglycemia coma.
Fitness basics: know your fat.
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