For a long time, many people have a misunderstanding in diet structure: Eating more food will make you fat, while eating more food from protein is good for your health. Therefore, many people try a "high-protein, low-carbohydrate diet" to control carbohydrate intake while frantically supplementing protein nutrition. In fact, high-quality protein is enough in urban people's diet, and excessive intake of protein will increase the burden on the kidneys. At the same time, meat accounts for the largest proportion in protein. Excessive intake of animal fat not only leads to obesity, but also increases the incidence of heart disease, diabetes and cancer. Therefore, it is not advisable to lose weight without eating carbohydrates. So what are carbohydrates and how to eat them reasonably during weight loss? Let's have a look.
What are carbohydrates?
To be healthy, we must maintain a balanced diet with balanced structure and nutrition, and the ratio of protein, fat and carbohydrate should be reasonable. Carbohydrates in food are divided into two categories: effective carbohydrates that people can absorb and utilize (monosaccharides, disaccharides and polysaccharides) and ineffective carbohydrates that people can't digest (cellulose). Most carbohydrates come from plants, and grains, vegetables, fruits and beans are the main sources. Dairy products are the only foods that contain a lot of carbohydrates from animals.
The carbohydrates we usually consume are mainly polysaccharides, which are high in staple foods such as rice and noodles. While ingesting carbohydrates, we can get other nutrients such as protein, lipids, vitamins, minerals and dietary fiber. However, the intake of monosaccharide or disaccharide such as sucrose cannot supplement other nutrients besides calories.
Carbohydrate is an essential nutrient, and the lack of carbohydrate will have serious consequences.
Carbohydrate is the main heat source of the body and the only heat supplier to the brain, which can maintain the normal function of brain cells. Carbohydrate provides 60% of the daily energy consumption, while fat and protein only account for 25% and 15% respectively.
In the absence of carbohydrate nutrition, without adequate nutrition, it is difficult for the human brain to function normally, resulting in dysfunction, fatigue, dizziness, palpitations and even coma. In addition, because fat can be decomposed for energy supply without carbohydrates, ketone bodies will also be produced, and too high ketone body content will lead to hyperketoacidosis. In addition, carbohydrates can detoxify, regulate mood and produce satisfaction, and cellulose can also strengthen intestinal function and promote detoxification and defecation.
Carbohydrates can increase satiety and help you lose weight.
According to the research, the best way to keep slim is to make carbohydrates account for 64% of the total energy in the daily diet. Many carbohydrate foods need a period of digestion to increase satiety and suppress appetite. In addition, it can also make the insulin level fluctuate violently, promote metabolism, and correspondingly reduce the storage of fat in the body. Therefore, it is best to supplement carbohydrates with high cellulose content, such as various vegetables, fruits, whole grains, etc., which will not only help to control blood sugar, slow down the emergence of hunger, but also achieve the purpose of losing weight.
The best carbohydrates are unpurified. Most refined carbohydrates must be processed and treated to remove hulls or bran. These discarded parts contain very valuable cellulose. The complete form of carbohydrates should be the basis of a diet to lose weight and a healthy diet at any time.
Correct the name of rice
Rice is a common cereal, but many people stay away from it because it can easily raise blood sugar. In fact, rice has the function of balanced nutrition. The main component of rice is carbohydrates, and there are 25.90g carbohydrates per 100g rice. Protein in rice is mainly protamine, with complete amino acid composition, which is easily digested and absorbed by human body. Especially brown rice is rich in minerals, dietary fiber and B vitamins. Nutritionists point out that rice is not only suitable for the diets of China people, westerners and Japanese people, but also contains almost no fat and salt, and has a balanced nutritional effect on the whole diet. For sugary foods such as rice and bread, if they are chewed and then absorbed, they can maintain blood sugar levels and control the accumulation of fat.
However, rice is not without its drawbacks. It basically does not contain vitamin C and vitamin A, and most of the B vitamins and minerals exist in chaff and germ. Once processed into polished rice, these nutrients are basically lost. More importantly, when paired with rice, people's side dishes are often salty. Therefore, it is particularly important to control the salt in the side dishes when eating rice. Eat less pickles and meat and more fresh vegetables. It is also a good practice to eat coarse grain rice such as brown rice, brown rice and germ rice.
Special note: Supplementing glycogen for breakfast is not easy to gain weight.
From the nutritional point of view, the ratio of breakfast, lunch and dinner is 30%, 40% and 30% respectively, which is the most scientific. From the dietary law of "eat well for breakfast, eat enough for lunch and eat less for dinner", breakfast is also the most important meal with the greatest impact on health. Because breakfast is the longest from the last meal, the glycogen stored in the body has been exhausted. Supplementing high-quality glycogen in the morning is good for a day's work and life, and it is not easy to get fat. If you don't eat breakfast or the quality and quantity of breakfast are insufficient, you are prone to hypoglycemia, hunger, brain excitability and decreased work and study efficiency in the morning.
Recommended intake of carbohydrate for breakfast: 94g.
Based on a 25-year-old adult woman who is engaged in light manual labor and is not pregnant, according to the recommended intake of dietary nutrients for China residents, she should consume 2 100 kilocalories per day, including 3 15g of carbohydrates and 94g of breakfast. The 94g carbohydrate here does not refer to the weight of food! For example, 100g of bread has 58.6g of carbohydrates, while 100g of rice has 79g of carbohydrates.
According to the data, eating a loaf of bread alone for breakfast can not meet the nutritional needs of human body in the morning, and a variety of combinations can form a scientific diet. A nutritious and healthy breakfast should include rich high-quality protein, various minerals, vitamins and carbohydrates.
Recommend breakfast staple food
Hot porridge
In the morning, the stomach just started to move, with small peristalsis and limited activity, which is not suitable for eating too greasy and indigestible food. So hot porridge is the best choice for breakfast. Porridge is a liquid food because it is easy to digest after a long time. Drinking porridge in the morning also has the effect of nourishing the stomach and warming the spleen.
baozi
Steamed bread is rich in carbohydrates, which is an important substance in the body and can provide heat energy for the body. The trace elements copper and vitamin B6 contained in it have an important influence on the development and function of internal organs such as blood, central nervous system and immune system, hair, skin and bone tissue, brain, liver and heart. At the same time, steamed stuffed bun belongs to fermented food, and eating more fermented food is very beneficial to human health.
bread
Bread is rich in carbohydrates, a small amount of vitamins and minerals, with diverse tastes, easy digestion and absorption, convenient eating and no harm to gastrointestinal tract. Very popular in daily life. Now, cereal bread and whole wheat bread are very popular. This kind of bread is rich in dietary fiber, unsaturated fatty acids and minerals, which makes people feel full, helps to improve metabolism and is beneficial to health. For the same bread, eating whole wheat bread is more helpful to lose weight than eating white bread. When choosing bread, don't eat Danish bread as breakfast, because it contains too much saturated fatty acid and calories, so it is not suitable for breakfast.
Rice+vegetable soup
If you like to eat rice in the morning, it is recommended to add some soup or porridge to warm your stomach. After a night's rest, when the stomach is weak, it is not easy to digest directly and it is not conducive to the Confucianism of the stomach. Soup can reduce the burden on the stomach, while vegetables can supplement carbohydrates and provide vitamins needed by the human body.
The above breakfast staple foods should be matched with vegetables, eggs, soy milk, milk and other foods to form a balanced diet. Eating only staple food is easy to get fat, which is not conducive to losing weight. Only by ensuring a reasonable nutritional structure can we lose weight and be healthy.