The benefits of high-quality carbohydrates, for weight loss, we must have a correct attitude. There are three key ways to store carbohydrates in our bodies. If you want to lose weight healthily, you must ensure that you have enough energy. Let's share the benefits of high-quality carbohydrates.

Benefits of high-quality carbohydrates 1 advantages

① Increase muscle, reduce fat accumulation, improve insulin sensitivity, and the effect is more lasting.

② Improve blood sugar and insulin levels, reduce inflammation, lower blood pressure and improve diabetes.

③ Improve blood sugar management, reduce blood pressure and insulin levels, thus promoting health and longevity.

④ It can effectively treat hyperlipidemia and reduce the risk of cardiovascular disease.

disadvantaged

① Constipation

Dietary fiber intake decreases, and water in the body decreases. (Suggestion: Eat low-carbohydrate vegetables and drink plenty of water every meal)

② The possibility of malnutrition.

Due to the lack of vitamins. (suggestion: you can take different vitamin supplements)

(3) The decrease of thyroid hormone release will reduce body temperature and calorie consumption, that is, the basal metabolic rate will decrease, which will also lead to the direct storage of fat.

4. Cortisol is elevated, and carbohydrates are very effective in balancing cortisol. Long-term high cortisol can lead to inflammation, adrenal fatigue and ultimately metabolic disorder.

5, causing metabolic problems, because limiting carbohydrates will reduce the body's ability to burn fat and limit fat loss. In addition, excessive intake of protein may lead to metabolic problems,

For example, the surge of ammonia will have a toxic effect on the central nervous system.

Example: This happens when you consume 230 to 250 grams of protein every day.

What are carbohydrates?

Carbohydrate refers to carbohydrates, including starch and sugar, which mainly provide energy for the human body, equivalent to the "blood bag" of the human body. About 60% of human energy comes from carbohydrates every day. Carbohydrates are mainly divided into five categories: glucose, fructose, glycogen, resistant starch and fiber. Different types of carbohydrates play different roles in the human body.

First, let's start with glucose. Glucose is the most widely distributed monosaccharide in food and the most direct source of energy metabolism in the body. It can replenish body fluids and calories and maintain our vitality, so glucose is widely used in hospitals.

Secondly, carbohydrates include fructose, in other words, carbohydrates are not only rice, but also fructose in fruits. Fructose is a monosaccharide, which can be converted into glucose in the liver to provide energy for the body. In addition, fructose has certain effects of relieving fatigue and enhancing immunity.

In addition, glycogen is also a kind of carbohydrate, which is divided into muscle glycogen and liver glycogen. The former mainly provides energy for muscle tissue contraction, while the latter has the function of regulating blood sugar. Glycogen can be decomposed into glucose under the action of enzymes in the body to supply energy for the body.

In addition, when it comes to carbohydrates, we can't forget resistant starch, which is difficult to digest. It can reduce the absorption of lipids and synthesis with fatty acids. At the same time, resistant starch can also promote the absorption of minerals, prevent constipation, and has a certain slimming effect. Therefore, it should be clear that carbohydrates can not only make people fat, but also achieve nutrition and weight loss when eaten correctly.

In addition, fiber is also a kind of carbohydrate, which is often called dietary fiber. It can not only swell in water, enhance satiety, but also speed up the passage of food through the gastrointestinal tract, which is of great significance for maintaining the function of the gastrointestinal tract. Generally speaking, glucose, fructose, glycogen, resistant starch and fiber are all beneficial to our health, but many people will ask, what is the function of carbohydrates?

Benefits of high-quality carbohydrates 2 What are the staple foods with low carbohydrate content?

1, butter (and other high-fat dairy products)

Butter used to be a staple food. Then it was demonized because of the high saturated fat, and people began to eat margarine. However, butter is making a comeback as a healthy food, especially among people with low prices. Only consider the choice of quality, grass-contains high healthy nutrients, such as vitamin K2. Also remember that butter should be eaten with meals, not with meals.

It may not be a good idea to replace breakfast with butter in coffee. Calorific decomposition: 99% fat, 1% protein. Other high-fat dairy products such as cheese and thick cream are also perfect low-carbohydrate diets.

2. Nuts and nut butter

It is wrong to think that a low-carbohydrate diet is full of meat and fat. Besides all vegetables, there are many other plant foods that can be eaten in this diet. A good example is nuts, including almonds, macadamia nuts and walnut nuts. They are rich in nutrients, containing healthy fats and important nutrients, such as vitamin E and magnesium.

A large number of studies show that people who eat nuts have a lower risk of various diseases, including heart disease and type 2 diabetes. They can also eat butter as long as they are only made of nuts and salt, not processed vegetable oil or sugar.

The only problem with nut butter is that it consumes a lot of energy, tastes delicious and is easy to eat. Almond decomposition: 74% fat, 13% protein, 13% carbohydrate. An ounce contains only 5 grams of carbohydrates, of which 3 grams are fiber.

3.dark chocolate

Dark chocolate is a super food. It contains nutrition, fiber and powerful antioxidants. In fact, it has higher antioxidant activity than blueberries. Studies have shown that chocolate can bring considerable benefits to heart health. It can lower blood pressure, increase "good" HDL cholesterol, protect "bad" LDL from oxidation, and reduce insulin resistance.

One study even showed that people who eat chocolate more than five times a week have a 57% lower risk of heart disease. Chocolate usually contains some sugar, but if you choose a sugar with high cocoa content, the amount will be the smallest, and most of the calories come from fat. Calorific decomposition: 64% fat, 5% protein, 365,438+0% carbohydrate. 1 oz potato chips may contain about 10 net carbohydrates, depending on the brand.

4. Pork skin

Pigskin, basically fried pigskin, delicious. They are rich in protein, but their properties are different from those of protein in muscle. Some ancient dieters believed that eating too much muscle would make people lack amino acids, which are abundant in other parts of animals, including organ meat, tendons, skin and other colloidal incisions. The content of glycine in pigskin is very high.

However, it seems that there is not much evidence to support this theory. Pigskin also contains high monounsaturated oleic acid, which is the same as the fatty acid in olive oil. Calorific decomposition: 52% fat, 48% protein, no carbohydrate.

5.avocados

Avocado is another very healthy low-carbohydrate plant food. Technically, they are a kind of fruit, and they happen to contain high content of certain nutrients, especially fiber and potassium. More than 60% of the fat is monounsaturated, containing a small amount of saturated fat and polyunsaturated fatty acids. Avakado also seems to be beneficial to metabolism and heart health, which is not surprising given its impressive nutritional composition.

A study on people with high cholesterol found that following an avocado-rich diet for one week can reduce cholesterol and triglycerides of "bad" low-density lipoprotein by 22%, increase "good" high-density lipoprotein by 1 1%, and decompose calories into 77% fat, 4% protein and19. Most carbohydrates in avocados are fiber.

Benefits of high-quality carbohydrates 3 What are the staple foods of high-quality carbohydrates that help to lose weight?

1, quinoa

Quinoa is an alkaline food. The whole grain is nutritious and protein is rich. Endosperm accounts for 68% of seeds and has nutritional activity. The content of protein is as high as 16%-22% (beef is 20%), and its quality is equivalent to that of milk powder and meat. It is rich in a variety of amino acids, including all nine essential amino acids necessary for human body, with proper proportion and easy absorption, especially lysine, calcium, magnesium and phosphorus lacking in plants.

It is rich in unsaturated fatty acids, flavonoids, B vitamins and vitamin E, choline, betaine, folic acid, α-linolenic acid, β-glucan and other beneficial compounds. The dietary fiber content is as high as 7. 1%, the cholesterol is 0, and it is gluten-free, low in fat, low in calories (305kcal/ 100g) and low.

2. Coix seed

It is rich in nutrients, containing 52%-80% carbohydrate, 0/3%-17% protein and 4%-7% fat. Oils and fats are mainly unsaturated fatty acids, of which flax oleic acid accounts for 34%, and there are special coix seed esters. Flour pasta is a kind of high-value health food. Millet kernel has the effects of invigorating spleen and diuresis, clearing away heat and relieving cough.

To lose weight is to eat high-fiber food, reduce the absorption of lipids in the intestine and accelerate the excretion of intestinal toxins, so fiber is essential for weight loss, and coix seed is the highest fiber content in all grains, which is characterized by low fat and low calorie, so it is the best staple food for weight loss. If you want to keep fit, it is recommended to eat more barley at ordinary times.

3. Brown rice

Brown rice is the caryopsis of rice after rice husk is removed from the outer protective layer. The rice grains with complete inner protective layer (pericarp, seed coat and nucellar layer) have rough taste and dense texture because of more crude fiber and bran wax in the inner protective layer, which requires time to cook, but its slimming effect is remarkable. Compared with ordinary refined white rice, brown rice is rich in vitamins, minerals and dietary fiber, and is regarded as green and healthy food.

4. Sweet potato

The contents of vitamin B 1 and vitamin B2 are twice that of flour, vitamin E is 9.5 times that of wheat, and cellulose is 10 times that of flour. Vitamin A and vitamin C are high, while rice and flour are zero.

Sweet potato is slightly alkaline, while rice, noodles and meat are all acidic foods. Proper consumption of sweet potato can keep the pH balance in the blood.

5. Wheat bran

Wheat bran, or wheat bran, is the skin screened from wheat flour. This kind of food is rich in cellulose, which will limit the absorption of some sugar and fat in the gastrointestinal tract and increase fat consumption in the body. At the same time, it also has water absorption, which can absorb harmful substances in water and feces, improve colon function and help clear feces. It's a good idea to apply this food to the diet as part of the weight loss plan.

6.buckwheat

Buckwheat protein is rich in lysine, trace elements such as iron, manganese and zinc are richer than ordinary grains, and it is also rich in dietary fiber, which is 10 times that of ordinary polished rice, so buckwheat has good nutritional and health care functions; Buckwheat contains about 337 calories per100g, with low cholesterol, sodium salt and saturated fatty acid, which is beneficial to lose weight.