Carbohydrates in food can be roughly divided into two categories: monosaccharide, disaccharide, polysaccharide and cellulose that can be absorbed and utilized by human body. Among them, effective carbohydrates can be divided into complex carbohydrates and simple carbohydrates, which are what we usually call coarse grains and flour and rice.
The staple foods we usually talk about are all rich in carbohydrates, such as noodles, flower rolls, whole grains, steamed bread, and bread and macaroni that westerners eat every day. Of course, some fruits and vegetables are also rich in carbohydrates, and potatoes are one of them.
3. It is suggested that the average person should consume at least 50- 100g of carbohydrates every day, preferably no more than 500g (100g of carbohydrates is not eaten by rice). The carbohydrate content of rice is 20%, that is to say, eating 100g of rice only consumes about 20g of carbohydrate), which can be increased or decreased according to the amount of exercise and personal basal metabolic rate.
4. Corn also contains healthy active substances, such as lutein and zeaxanthin. Eating corn regularly can supplement cellulose.
5. Complex carbohydrates are carbohydrates containing a lot of fiber, especially beans and whole wheat foods, which are beneficial to human health. High-fiber carbohydrates are digested slowly, so that the blood sugar level in the body will not rise too fast. Sweet potato/purple potato is rich in protein, starch, pectin and cellulose, minerals and amino acids. Because dietary fiber is high, I feel full!
So many delicious and healthy slow carbons are waiting for you to taste slowly. Don't treat carbohydrates as your enemy. Finally, I would like to remind you that you can't just eat coarse grains. You should mix coarse grains with flour and rice and eat them reasonably. Don't eat too much just because they are coarse grains, which will also lead to excessive calories.
In addition to the staple food or carbohydrate food mentioned above, rich vegetables (light but little oil), appropriate amount of fruits and nuts (as side meals) and sufficient amount of protein (eggs, milk, chicken, fish, beef, etc.) are added. ), even if you exercise less, reducing fat can still be effective.