Write about how to eat carbohydrates wisely to exercise and keep fit. Fitness can promote the body's metabolism. In our daily exercise, moderate exercise is good for health, and simple exercise can also help us exercise. Now share your tips on how to eat carbohydrates wisely for exercise and fitness.
How to skillfully ingot carbohydrates? Carbohydrate is the main source of human energy, but because of this, many people who are exercising and losing weight take three steps back when they hear carbohydrate, and dare not eat too much carbohydrate. Nowadays, many popular methods to lose weight are to eat more fat or protein and eat less carbohydrates. But can you really lose weight without eating carbohydrates? If you don't eat carbohydrates for a long time, will it have a bad effect on your health? The following article will tell you how to eat carbohydrates wisely and stay healthy without being afraid of being fat.
Types of carbohydrates
The English word for Carbohydrate is carbohydrate, which is also commonly known as sugar. In the human body, carbohydrates are mainly used to provide human heat and maintain metabolic function. Many plant foods contain carbohydrates, such as grains, roots, fruits and vegetables, beans and so on. In addition, animal milk also contains carbohydrates.
Carbohydrates in general food can be divided into cellulose, sugar and starch, of which only sugar and starch can be absorbed by human body. Although cellulose can't be absorbed, it can increase satiety and promote digestion, which is very important for human health. Unlike protein and fat, carbohydrates can be stored in large quantities in the body. Insufficient intake will lead to the lack of carbohydrates in the human body, making muscles tired and weak. Therefore, if the carbohydrate intake is insufficient, it is easy to feel tired, and even the exercise ability will decline.
Although they belong to the same molecular structure, the carbohydrates, nutritional values and calories of different kinds of foods are also different. In nutrition, we can classify foods containing carbohydrates in the following three different ways:
High GI and low GI
GI is a label often heard in diet foods in recent years, but what is GI? The full name of GI is glycemic index, which is translated into Chinese as "glycemic index", that is, the speed at which blood sugar rises when we eat a certain food. The higher the GI value of a food, the faster the blood sugar in the body rises. Foods with high GI will speed up the process of digestion and absorption, reduce the consumption of fat in the body, thus increasing appetite and making people feel hungry before stomach emptying. In addition, the greater the fluctuation of blood sugar, the more insulin is secreted, which will promote the release of inflammatory factors in the body and contribute to obesity and diabetes for a long time. So generally speaking, eating food with low GI will be healthier than eating food with high GI.
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.
Primitive type and refined type
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.
Simple type and compound type
Complex carbohydrates are composed of complex sugar chains such as starch and cellulose, which can be digested by human body for a long time, prolong satiety and maintain blood sugar stability. Natural grains, roots, vegetables and beans all belong to 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.
What is carbohydrate food?
A common misconception is that only starchy foods contain carbohydrates, but in fact both cellulose and sugar contain carbohydrates. Therefore, in addition to flour, grains such as rice, potatoes and sweet potatoes, vegetables, fruits, milk and beans also contain carbohydrates.
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.
How should people who exercise or lose weight consume carbohydrates?
People who want to lose weight or keep fit are certainly wrong if they don't 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.
How to eat carbohydrates wisely for exercise and fitness? Perhaps carbohydrates are often regarded as a necessary evil in the process of reducing fat, but carbohydrates are the main energy source for human body operation, and you will always need them.
Good carbohydrates make you go to heaven, and bad carbohydrates make you accumulate fat. Let's see which are good sources of carbohydrates.
oat
Oats are hypoglycemic foods. Oats are rich in water-soluble dietary fiber. Complex typical forms can slowly release energy and keep you motivated for a long time, especially oatmeal, which is an ideal breakfast!
sweet potato
High fiber, complex carbohydrates, rich β-carotene, iron and vitamins C and E are all factors that make sweet potatoes an excellent source of carbohydrates.
Chenopodium Taiwan Province is native to Taiwan Province Province.
Quinoa
You may not be familiar with quinoa, as long as you will often see this term in fitness articles. It is almost regarded as a super food. Besides carbohydrates, it also contains high content of beneficial fat and complete protein, which makes quinoa a a hypoglycemic food. In addition, it also contains high fiber, vitamins and minerals, and almost all the nutrients you want. Don't miss it!
unpolished rice
Brown rice retains a rough surface layer (including cortex, aleurone layer and germ). Therefore, compared with white rice, it is rich in vitamins, minerals and fibers, which is also the reason why the GI value of brown rice is not high.
bean
High fiber in beans can increase satiety, and rich protein and very complex carbohydrates can be converted into energy very slowly!
Whole Wheat Bread
100% whole wheat toast is made of real whole wheat flour instead of wheat bran. "Whole wheat flour" is the direct grinding of wheat, which retains the nutritional components of wheat, including bran, germ and endosperm, and can no longer be accurately controlled, so the blood sugar value is low and the nutritional value is high.