To put it more clearly, carbohydrates are not a stumbling block to disrupt your plan, but uncontrolled diet and inactivity.
Carbohydrate, as the first of the three major energies of human body, provides us with nutrition and also has physiological activity.
Heparin in the liver has coagulation effect, and sugar in blood type is related to immune activity. The components of nucleic acid are ribose and deoxyribose. Carbohydrate is the main component of living cell structure, the main energy-supplying substance and plays an important role in regulating cells.
In addition, the existence of carbohydrates makes the brain work normally, and sugar is the main source of energy supply. Without this nutrient, people will feel uneasy, irritable, dizzy, overeating and other symptoms. Protein can also be saved, and protein can be fully used for cell repair and renewal.
In addition, the role of carbohydrates is to maintain intestinal function and so on.
Let's talk about its classification first. 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.
Simple carbohydrates can be quickly absorbed by the human body, causing large blood sugar fluctuations, while complex carbohydrates are slowly absorbed and digested, which is not easy to cause blood sugar fluctuations, and is suitable for people who lose fat and gain muscle.
So today we will introduce some common complex carbohydrates in daily life, so that you can satisfy your nutrition without affecting your fitness plan.
The following staple carbohydrates
People who are suitable for losing weight.
oat
The calories of oatmeal per100g are not low, but it contains other rich nutrients, which is beneficial to promoting intestinal peristalsis, preventing constipation and having a low glycemic index.
Oats also have the function of lowering cholesterol, and the speed of transforming rich β -glucan into glucose is much slower than polished rice and white flour.
There are many kinds of oats. If you want to choose, you should choose in the following order:
Traditional oatmeal >: instant oatmeal > pure instant oatmeal > seasoned instant oatmeal >: sweet snack oatmeal
2. Brown rice
Brown rice is a whole grain of rice with the shell removed and the internal protective layer intact. Compared with polished rice, brown rice retains nutrient-rich germ, aleurone layer and some chaff. And contains a lot of vitamins. Eating the same amount of rice, brown rice has a stronger satiety than polished rice.
3. Xiaomi
Millet is one of the traditional foods for residents in northern and northwestern China. It is rich in protein fat and cellulose, and contains no carotene in general food. Millet can reach 0. 12 mg per 100 grams, ranking first in food. Millet contains a lot of enzymes, which has the function of invigorating stomach and promoting digestion.
4. Buckwheat
Protein of buckwheat is mainly albumin and globulin, among which lysine is rich, which can complement rice and flour. It is beneficial to improve cardiovascular system and reduce blood fat. Buckwheat is generally made into buckwheat noodles to eat.
5. Corn
Corn also contains lutein, zeaxanthin and other healthy active substances. Eating corn regularly can supplement cellulose.
The latest research also pointed out that there is another carcinogen in corn-glutathione, which can reduce the incidence of cancer.
6. Sweet potato/purple potato
Potatoes are rich in protein, starch, pectin and cellulose, minerals and amino acids. Because dietary fiber is high, I feel full, but it is easy to eat more because it is delicious.
7. Chinese yam
Yam is one of the earliest plants eaten by human beings, which contains crude protein, crude fiber, starch and other minerals. Yam can be used as a health food, which has the effects of invigorating spleen and regulating stomach.
8. peas
Peas are usually used as side dishes, but peas can really be used as staple food. People who are reducing fat have a great demand for vitamin B. This small green particle is rich in B vitamins and dietary fiber.
It can be eaten as a nutritious staple food with carrots and corn. Fried peas are prone to flatulence.
9. Red beans/flower beans/kidney beans/chickpeas, etc.
Beans are rich in protein and complex carbohydrates, which make them feel full. Red beans are warm and will not be uncomfortable to eat. There is also more dietary fiber in beans, which helps to keep the intestines healthy and unobstructed.
10, pumpkin
You can eat pumpkins during weight loss. Pumpkins can help obese people lose weight very well. Pumpkin is rich in soft fiber and vitamin A, and low calorie can play a corresponding role, thus helping to consume body fat and achieve the effect of losing weight.
Pumpkin not only has the effect of losing weight, but also is rich in carotene and vitamin E, which can play a good role in antioxidation, anti-aging, fitness recovery, beauty and health care.
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. If you continue to exercise, lose weight and become beautiful, it's nothing at all!
Of course, what dessert, fried ... just eat it once a week, which can relieve hunger.