2. As we all know, reducing energy intake in diet is the premise of effective weight loss. For most people, 50% of the daily energy intake is provided by staple foods (such as rice, steamed bread, biscuits, bread, sugar, snacks, etc.). So it is not difficult to understand that obese people should first reduce the intake of staple food. But eating too little staple food will have a negative impact on health. So, how much staple food should you eat when you lose weight? Let's calculate the "minimum" of eating staple food when losing weight. It is generally believed that it is safe to consume at least100g of sugar every day. The staple food mainly provides sugar (such as starch), which is the main source of human blood sugar.
3. Sugar-containing foods include milk (sugar content in 250 ml milk is about 10g), vegetables (sugar content in 1 kg vegetables is about 20g) and fruits (sugar content in 200-300g fruits is about 20g), and other foods such as meat, eggs and fish have low sugar content (estimated to be 5g per day). In this way, you need to provide 45 grams of sugar through the staple food every day (100-10-20-20-5 = 45). The sugar content of most cereals is about 75% (based on the dry weight of raw materials), so to provide 45 grams of sugar, you need to consume 60 grams of staple food (45÷75%=60), that is, 1.2 two cereals.
4. In vivo, an important function of sugar is to assist the smooth metabolism of fat (the term is called "ketogenic effect"). That is to say, if there is not enough sugar, fat can not be metabolized into CO2 and H2O smoothly, but accumulated in the body in the form of "ketone bodies" (a general term for various acidic substances). When ketone bodies accumulate to a certain extent, it will cause ketonemia and ketonuria, affect the body function, and even lead to acidosis in severe cases.