In order to lose weight, modern people often deliberately avoid carbohydrate foods. According to foreign research reports, if women consume too many exquisite carbohydrates (such as white rice and white flour) for a long time, it may lead to premature ovarian failure and early menopause, which undoubtedly gives people more reasons to reject carbohydrate foods. However, refined carbohydrates are completely different from ordinary carbohydrates.
Nutritionists tell you that if you eat too few carbohydrates, there may be four major health risks:
Eating carbohydrates is easy to get fat and premature organ failure?
A four-year study published by the University of Leeds in the United Kingdom found that eating more fresh leguminous plants such as peas and green beans and high-fat fish rich in Omega-3 fatty acids, such as salmon, sardines and mackerel, can help delay menopause. However, if you eat too many exquisite carbohydrates, it may interfere with the activity of sex hormones, lead to the increase of menstrual cycles, accelerate the consumption of eggs, and may advance the menopause time by 1.5 years.
After the publication of this study, many dieters who shook their heads at the word "carbohydrate" strengthened their determination not to eat starch. However, carbohydrate is one of the three macronutrients (carbohydrate, fat and protein) that sustain life, and it is not without its merits. On the contrary, proper intake of carbohydrates helps to lose weight and reduce the risk of chronic diseases.
How many carbohydrates should I consume every day?
Carbohydrate is the source of energy, which can be converted into glucose in the body to provide the energy needed by cells quickly. It is suggested that the daily intake of carbohydrates should account for 50-60% of the total calories, the rest in protein is 65,438+00-20%, and lipids are 20-30%.
The calorie per 1 g carbohydrate is about 4 calories. If adult women need to consume at least 1500 calories a day, according to the above ratio, they should consume 750-900 calories a day, equivalent to 187.5-225 grams. However, a medium-sized potato with skin (about 148g) has a total carbohydrate of about 26g, and the carbohydrate of 187.5-225g is almost 7- 10 medium-sized potatoes with skin. If you are a person who is losing weight, you can adjust your carbohydrate intake according to your weight loss goal, but you don't eat at all.
The harm of not eating carbohydrates for a long time
If you refuse to eat carbohydrates for a long time, it will lead to insufficient intake. Be careful that it may cause four major health risks:
1, ketoacidosis
Carbohydrate is the first choice to provide energy for the body. If the intake is insufficient, the body will start the regulation mechanism to burn fat to provide energy. Although this can quickly lose weight, it will also lead to the production of ketone bodies, which will cause ketoacidosis in severe cases. However, the popular "low-carbon diet" and the "ketogenic diet" with very low carbohydrates are not suitable for everyone.
2. Cognitive degradation
Although many people think that eating carbohydrates is easy to raise blood sugar and make them sleepy at work, the actual problem is eating too much and overeating. In fact, brain cells need glucose as energy. Studies in the United States have found that eating too little carbohydrates may lead to insufficient glucose supply in brain cells, which has a negative impact on learning ability, memory and thinking ability.
3. The probability of gaining weight is high.
In order to lose weight, the intake of carbohydrates has been insufficient for a long time, so that the nutritional iron triangle (carbohydrates, protein, lipids) is missing a corner. Not only can it not achieve the effect of promoting health through mutual cooperation, but it will also cause fat metabolism disorder, which will easily lead to more and more fat accumulation, weight gain and heavier weight than before weight loss.
4. Increase the risk of diabetes.
Insufficient intake of carbohydrates for a long time will reduce the secretion and sensitivity of insulin and weaken the degradation function of glucose. Non-degradable sugar remains in the blood, which will lead to an increase in blood sugar. Gradually, diabetes was formed.
Carbohydrate foods can be roughly divided into "sugar" and "starch".
There are many foods containing sugar, ranging from processed sweets, biscuits, cakes and pastries to natural foods such as fruits, vegetables and milk. We should choose natural food instead of processed refined sugar.
For starchy foods, it is suggested to choose those with high fiber retention rate of coarse grains, such as brown rice, whole wheat products, oats, corn, sweet potatoes and potatoes. Avoid eating too many delicate starchy foods, such as white rice, white bread, white toast, noodles, etc. Keeping more fiber in carbohydrates can not only meet the basic needs of human body for carbohydrates, but also increase satiety, delay the rise of blood sugar, help to lose weight and reduce the risk of cardiovascular disease and diabetes.