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How to eat carbohydrates correctly before and after exercise without getting fat?
Not eating staple food before and after exercise is not only bad for losing weight, but even harmful to human health. The so-called staple food is mainly composed of carbohydrates, which are eventually converted into absorbable substances in the human body. The purpose of our exercise to lose weight is to increase the catabolism of fat. However, in the process of fat catabolism, its intermediate must be combined with oxaloacetic acid, the intermediate of sugar aerobic oxidation, before it can enter the aerobic oxidation pathway and be completely oxidized. Therefore, if fat wants to be completely oxidized in the body, it must participate in the metabolism of sugar.

Otherwise, fat metabolism will be affected. If you add long-term exercise, it will inevitably lead to a decline in sugar reserves. At this time, the ketone body, an intermediate product of fat metabolism, will inevitably increase, which will not only lead to the increase of blood ketone body concentration and acidification of body fluids, but also affect the decline of exercise ability and healthy mental state. Therefore, proper carbohydrate supplementation after exercise can prevent the above phenomenon, not only ensure the metabolism of fat, but also restore the decline of physical strength after exercise. This is the so-called ketogenic effect of carbohydrates.

According to traditional theory, it is best to have a carbohydrate (plus protein) meal within 90 minutes after training. Intake of carbohydrates during this 90-minute "window period" can promote the release of insulin, thus preventing the destruction of muscle tissue and promoting the absorption of glycogen by muscle.

In fact, muscles "crave" carbohydrates for up to six hours after training. Therefore, it is recommended that you eat a high-carbohydrate meal within 90 minutes after training, and then eat another high-carbohydrate meal within the next 4 hours. Refined carbohydrate foods, such as juice and white rice, are especially suitable for this period of time when insulin secretion needs to be promoted.

Carbohydrate in staple food is an important part of human nutrition and the most important, economical, safe and direct energy provider for life activities. Staple food is the largest and most critical food category that people consume in a day.

We summarized four principles for China residents to eat staple food:

The first principle: varieties with the increase of income, the consumption of coarse grains, beans and potatoes is declining. People prefer refined white rice and refined flour in their diet, and even the standard flour with a slightly darker color is hard to be favored. Whether it is bread, snacks, or all kinds of flour food and rice products, almost all of them are made of polished rice and white flour. This diet looks varied, but it's actually too monotonous.

In the fine grinding of rice and flour, more than 70% of the vitamins and minerals in the grain are lost, and the loss of cellulose is even greater. Eating some coarse grains, beans and potatoes in moderation to supplement the nutrition lacking in polished rice and white flour is of great benefit to the human body. Legumes are rich in lysine, which can be nutritionally complementary with protein in rice and flour. Among them, B vitamins are also the nutrients lacking in polished rice and white flour.

Coarse grains can provide more minerals, B vitamins and cellulose for human body because they have not been refined. Potatoes not only contain more vitamins, minerals and cellulose, but also contain vitamin C that cereals do not have. People who don't exercise much, especially middle-aged and elderly people, eat less food every day, and pay more attention to varieties and nutritional quality. It is best to eat one or two kinds of coarse grains every day and change varieties frequently, which is conducive to maintaining a balanced diet.

As long as we make full use of the processing convenience in modern life, it is not difficult to turn these staple foods rich in cellulose into delicious food. For example, use a pressure cooker to cook all kinds of beans and miscellaneous grains into delicious porridge, or buy coarse grain flour and whole wheat flour and vegetables to make delicious miscellaneous grain cakes, or buy processed whole wheat bread, miscellaneous grain noodles, coarse grain steamed bread and other foods. All these can make people realize the diversified demand of staple food conveniently and quickly.

The second principle: light food with less oil and salt is characterized by more starch, less fat and low sodium content, which is relatively "light". This light staple food, with rich dishes, can provide balanced nutrition for human body, which is one of the greatest advantages of China diet.

If the light staple food is not light, it will not play its inherent nutritional role well, or even backfire. At present, all kinds of "fancy" staple foods, regardless of their shapes and names, often have a common feature: a lot of salt and oil are added. Especially in fried staple food and meat stuffing staple food, the saturated fat content is amazing. The fat content of meat stuffing in steamed stuffed bun, baked sesame seed cake and jiaozi is above 30%. Every fried rice is wrapped in a layer of oil, and high-fat ingredients such as diced ham are added. If you eat it regularly, you will inevitably get fat, which is not conducive to cardiovascular and cerebrovascular health.

In addition, in general, the salt concentration suitable for human taste is 2% to 3.5%. If you eat100g of salty staple food in one meal, it is equivalent to eating about 2g of salt. In affluent living conditions, people have taken in too much fat and salt from dishes that are too greasy and salty. If the staple food contains more fat and salt, it will inevitably lead to too much salt, increase the burden on the heart, cause high blood pressure and promote heart failure.

Especially people with nephritis and cirrhosis will aggravate systemic edema or ascites and bring great burden to the body. Therefore, the staple food on the table should choose the variety without oil and salt.

The purpose of carbohydrate intake is to promote insulin secretion, thus promoting muscle growth. Therefore, the best way is to mix fast-absorbing carbohydrates, such as juice, honey (which can lead to the immediate release of insulin) and slow-absorbing carbohydrates, such as oats, within the "window" of 6 hours after training.

The third principle: pay attention to the quality of nutrition. With the increase of age, people's food intake decreases, and their chewing ability and nutrient absorption ability decrease, but more nutrients are needed to fight against the aging of the body. People who eat less often lack calcium, iron, zinc and vitamins, which puts higher demands on the nutritional quality of food.

At present, there are many staple foods fortified with nutrition in the market, including flour fortified with calcium, iron or zinc, bread fortified with vitamin B, biscuits fortified with lysine, and various kinds of dried noodles fortified with nutrition. These foods are ideal for adults.

The fourth principle: pay attention to the glycemic index. With the growth of age, many people gain weight, their blood sugar rises, and insulin resistance appears. Therefore, the choice of staple food should pay special attention to the level of glycemic index. The so-called glycemic index refers to the ratio of the rising speed of blood sugar to the same amount of glucose after eating foods containing carbohydrates. Generally speaking, the low glycemic index means that the absorption rate of glucose is slow, and the blood sugar will not fluctuate greatly, which is very beneficial to control the stability of blood sugar and reduce the secretion of insulin.

Choose different grains and treat them with different cooking methods, and the glycemic index will be different. White rice, refined flour, bread, rice flour, dried noodles, sweet cakes, sweet biscuits, etc. They are all foods that people often eat, and they all belong to typical high glycemic index foods.

In contrast, brown rice and whole wheat flour have lower glycemic index, while oats and buckwheat are classic low glycemic index foods. Therefore, in order to reduce the glycemic index, we need to pay attention to choosing foods containing coarse grains and miscellaneous grains instead of just eating polished rice and white flour. Eating cereal with milk, eggs, beans and bean products, or adding vinegar with meals, is also beneficial to reduce the glycemic index. In addition, try to avoid eating sugary staple foods.

Losing weight through exercise, not eating staple food, very creative. But it is difficult to avoid eating staple food for a long time. It is recommended to eat less staple food instead of not eating it. When cooking, you can cook more dishes, and each dish has a smaller portion. There is also less oil and salt, so you can eat it as a meal.

Staple food (rice, pasta, etc. ) a fixed weight of about 2 Liang per meal. Chew slowly when eating, and try to prolong the time. Eating too fast is not easy to satisfy hunger. If you don't feel full after eating, you can eat some fruit.

Want to lose weight, or a reasonable diet:

First, you must have breakfast. People who skip breakfast tend to get fat. Because after a night's sleep, the body has not consumed energy for more than 10 hours, and the body needs breakfast rich in carbohydrates to replenish and store energy. Skipping breakfast makes people have a strong sense of fasting and hunger at lunch, and if they unconsciously eat too much food, the excess energy will be converted into body fat;

Second, you must be full at noon. If you don't have enough to eat at noon, you will be hungry at night, and it is difficult to "eat less at night";

Third, you must eat as little as possible at night! And don't eat meat, sweets and fried food for dinner, just drink some light noodle soup and rice soup instead of salty soup.