Blood sugar index
GI (glycemic index) is classified according to how high the blood glucose concentration can rise within two hours after a meal and how long the blood glucose concentration can be maintained after a meal. The food with low GI value will be digested and absorbed slowly, and the blood sugar will increase and the pancreas will secrete less insulin. Foods with high GI value are digested and absorbed faster, reducing fat consumption, thus increasing appetite and releasing hunger signals before gastric discharge. Obviously, eating food with low GI value is relatively healthier than eating food with high GI value.
Simple type and compound type
Simple carbohydrates are composed of monosaccharides and disaccharides, and their structures are relatively simple. These carbohydrates are easily absorbed, which will stimulate appetite and increase intake. Think of glucose, sucrose, maltose and lactose. All fall into this category.
Complex carbohydrate is also a kind of polysaccharide, which contains thousands of glucose molecules, usually composed of starch and cellulose. The human body absorbs slowly and has low calories, which can increase satiety. Nuts, pods and vegetables are complex carbohydrates.
How do people who exercise or lose weight consume carbohydrates? In the process of exercising or losing weight, it is actually wrong for us to choose not to consume carbohydrates at all. When the body lacks carbohydrates, resulting in a drop in blood sugar, brain function will be affected. In the case of hypoglycemia, the body will trigger an early warning mechanism, which is characterized by shaking hands, general weakness, sudden increase in sweating, rapid heartbeat, inattention, irritability and severe hunger. We still need to take a certain amount of carbohydrates to supplement glycogen consumed during exercise.
Attention should also be paid in the process of choosing carbohydrates. Low GI is relatively healthier than high GI, unprocessed GI can help us consume calories more than refined GI, and complex GI can increase satiety and reduce calories more than simple GI. In the process of ingesting carbohydrates. Reduce the calories of extra sugar intake. Increase the intake of vegetables and fruits. Eat all kinds of vegetables, including beans, peas and dark green, red and orange vegetables. At least half of the grain intake is whole grains, so it is necessary to increase the intake of whole grains instead of flour and rice.