The content of this issue is: slow carbon and fast carbon in the fitness staple food series.
The audio version shared in this issue can be searched for "Garfield's shovel" on Himalayan FM, so you can listen to it. I like to remember to pay attention to it.
What is slow carbon? What is fast carbon?
As far as food is concerned, flour and rice, such as white bread and rice, are carbohydrates that release energy quickly, that is, fast carbon.
Oats, brown rice, beans, whole wheat, rye and other carbohydrates that slowly release energy are slow carbon.
Among fruits, apples contain fructose, which is a slow carbohydrate, while grapes, dates and bananas contain glucose, which is a fast carbohydrate in fruits.
The food ingredient you need to know most in weight loss is not fat, but carbohydrates! It can be said that it is the core factor that determines the success of weight loss.
It is necessary to take carbohydrates, and it should be the highest proportion of all foods. But how to ingest carbohydrates is very particular, so you must choose.
What is the nutritional essence that carbohydrates provide to human body? The answer is-sugar.
Eating too many fast carbohydrates will make your blood sugar unstable, thus falling into a vicious circle of eating too much and not wanting to move, eating too much and wanting to eat.
So in our daily diet, we should pay attention to choosing slow carbohydrates as much as possible. To put it simply, in our staple food selection, oat is the best grain, whole wheat bread is better than any other bread, brown rice is better than white rice, and pasta is the best noodle. In addition, all beans are slow carbohydrates.
It is worth mentioning that when you eat slow carbohydrates, you'd better add some protein, which will not only help protein absorb it better, but also help stabilize your blood sugar level.
In addition to fast carbohydrates and slow carbohydrates, there is another carbohydrate that is almost difficult to be digested and absorbed by the human body, which we call dietary fiber. Therefore, eating more carbohydrates such as vegetables, fruits, beans and potatoes also helps to improve constipation and satiety.
According to your own situation, try to choose slow carbohydrate food as the staple food.
Except for one case, when you are about to do high-intensity anaerobic strength training or training, you can choose fast carbohydrates as energy supplements, such as white bread or bananas.
Ok, that's all for today's sharing.
Healthy diet and healthy slimming are our pursuit. The following is Garfield's How to Eat Fitness.
See you next time,