As I said yesterday, I am going to start a series of content sharing, which is also the most basic part of how to eat in fitness. The first part of sharing carbohydrates today, the concept part of carbohydrates, is a bit difficult to remember, so I made a mind map to share with you, and the partners who listen to the audio can see it in the picture. Friends who have seen Garfield's "Today's Headline" and "Simple Book" can look at the pictures.
Today I will share it from six aspects. The content is a bit embarrassing. I'll try to say something.
First of all, from the definition in the first part, we know that the six nutrients needed by human body are carbohydrate, protein, fat, vitamins, minerals and water.
Carbohydrates, lipids and protein are nutrients that provide heat energy;
In protein, minerals are nutrients that help to grow and repair tissues;
Minerals, vitamins and water are nutrients that regulate physiological functions.
So what are carbohydrates? Carbohydrates are composed of three elements: hydrocarbons and oxygen. Because it contains two to one hydrogen and oxygen, it is the same as water, so it is called carbohydrate.
Translated into custom, we say that the staple food is carbohydrates, but this statement is not accurate, because vegetables and fruits also contain carbohydrates.
We can say that sweet natural foods are rich in carbohydrates, but remember that natural foods without sweetness can still be rich in carbohydrates.
Carbohydrates can be simply divided into two categories:
The first category is "sugar"
The other is dietary fiber.
Why do we eat carbohydrates?
First of all, among the three nutrients that provide us with energy, it is very easy and convenient to obtain carbohydrates.
For a simple example, staple food is our main source of carbohydrates. If the energy of three bowls of rice a day is about 1 kcal, it will be about 680 grams if it is changed to lean pork, and about 2 kg if it is changed to beef.
Secondly, compared with protein and fat, the molecular structure of carbohydrates is very simple, and the human body can fully decompose, metabolize, absorb and utilize them with little energy.
In addition, carbohydrates ingested by the human body are digested into glucose or other monosaccharides to participate in the body's metabolism. Glucose is the only available energy substance in brain tissue! So we can see that people with hypoglycemia usually have dizziness, nausea, palpitation, fatigue and other symptoms. This is because the human brain itself lacks energy, so it issued a warning. At the same time, the human brain mobilizes all resources, including improving the working efficiency of the heart and liver (palpitation) and reducing unnecessary muscle activity (weakness) to meet the survival needs of brain tissue for glucose.
Some people may ask, aren't there muscle glycogen and liver glycogen? Isn't there a fat reserve and a muscle reserve?
A:
Muscle glycogen cannot be converted into blood sugar.
Hypoglycemia occurs only when liver glycogen is exhausted.
Muscle breaks down to produce glucose, but the speed is very slow.
Adipose tissue cannot be converted into sugar in large quantities.
To sum up briefly, the main physiological functions of carbohydrates are:
1, an important substance that constitutes the body;
2. provide heat energy;
3. Energy necessary to maintain brain function;
4. Regulating fat metabolism;
5. Provide dietary fiber.
Where will carbohydrates be stored in the human body?
After meeting daily needs, if there is excess carbohydrate in the diet, it will be stored in the muscle and liver in the form of glycogen for emergency use.
When the storage of muscle glycogen and liver glycogen reaches the upper limit, the excess carbohydrates will be converted into fat and stored for a long time for a rainy day.
What is the relationship between muscle glycogen and liver glycogen and our exercise?
The storage of muscle glycogen in human body is about 300-400g.
Under moderate intensity exercise (64% VO2max), muscle glycogen storage can provide energy for about 2 hours.
Under ultra-high intensity (150% VO2max) exercise, muscle glycogen storage can only be used for about 10 minutes.
The glycogen storage capacity of human body is about 80- 1 10g.
The main function of liver glycogen is to maintain the stability of blood sugar, thus ensuring the stable energy supply of brain tissue.
In the process of exercise, no matter what intensity, glycogen consumption will enter the platform period after 20-25 minutes.
The consumption of liver glycogen by human brain is about 0. 1g/ min. If you are interested, you can calculate for yourself how long after high-intensity exercise, the possibility of insufficient brain energy supply will appear.
For the self-protection of the body, it is impossible for the human body to carry out long-term high-intensity exercise without exogenous carbohydrate supplement.
At a certain point in time, the brain will send a signal to forcibly inhibit skeletal muscle contraction and reduce energy consumption to maintain the most basic survival needs of the body.
Of course, in the actual exercise process, when the exercise intensity is high or the body is hungry, the liver will use amino acids, pyruvate, glycerol and other substances as raw materials, and this raw material amino acids comes from our muscle tissue. Therefore, after anaerobic exercise, you need to add some carbohydrates for aerobic exercise, usually eating a banana. Boys will supplement protein powder drinks.
Finally, talk about the relationship between fat loss and carbohydrates.
The task of reducing fat is to create a "negative balance" of daily calories, that is, intake is less than consumption, forming a calorie gap. In order to achieve this goal, on the one hand, we increase consumption through exercise, on the other hand, we reduce intake through adjusting diet.
Some people will omit staple food at this time, which is really unacceptable.
It can also be said to reduce the intake of carbohydrates, but it must not be completely deleted.
Because the proportion of energy supply in protein has increased to 40-45%, which is already the upper limit.
The rest of the calories, eat carbohydrates boldly, as long as the total calorie intake is controlled.
Today's content is a little too much to understand. Tomorrow I will share the methods that can help you to choose carbohydrate intake immediately during fat reduction. Welcome to watch!
See you tomorrow!
For the audio version, please search for "Garfield's shovel" in Himalayan FM. Please pay attention if you like it!