Is mashed potatoes a high-quality carbohydrate? People who exercise regularly often talk about it. In fact, many people don't understand it very well. There is a difference between high-quality carbohydrates and ordinary carbohydrates. So the following is mashed potatoes as high-quality carbohydrates.
Does mashed potatoes count as high-quality carbohydrates 1 Yes, high-quality carbohydrates refer to those high-quality foods containing carbohydrates such as starch and sugar, such as sugary fruits, starchy potatoes, sweet potatoes, corn and whole grains. Non-quality carbohydrates refer to those flour and rice, such as polished rice and noodles.
Carbohydrates in high-quality carbon water are the main components and energy-supplying substances of life cell structure, and have important functions of regulating cell activities. There are three main forms of carbohydrates in the body, glucose, glycogen and sugar-containing complexes. The physiological functions of carbohydrates are related to the types of carbohydrates they ingest and the forms they exist in the body.
High quality carbohydrate recommendation
1, quinoa
Half a cup of conditioned quinoa calories11kcal, 20g of sugar, 2g and 5g of dietary fiber. Quinoa is special in that it can increase muscle with less fat. If you want to burn fat, you must increase the number of muscles.
Quinoa contains nine essential amino acids that make up protein, increase muscle mass and help burn fat. In addition, quinoa also contains animal protein, but does not contain saturated fatty acids harmful to health. Because satiety lasts for a long time, being famous for being hungry can effectively prevent overeating and resist the temptation of snacks.
2. Brown rice
As a kind of green food, brown rice has a good effect on obesity and gastrointestinal dysfunction, and can improve physical fitness and metabolism. Eating brown rice is a very popular way to lose weight in Japan. It is understood that after eating brown rice, human blood sugar rises slowly, blood sugar is not easy to rise, and cell absorption is reduced, which can achieve the effect of losing weight.
In addition, brown rice retains the rice bran layer and germ layer that polished rice does not have. This part contains a lot of dietary fiber to help lose weight, which is not only effective in preventing cardiovascular diseases and anemia, but also can improve constipation and promote metabolism.
3, oatmeal
Oats grow in high altitude areas above 1000 meters above sea level, and the growing environment is very cold. Created the characteristics of oatmeal with high protein and low calorie; At the same time, oats are rich in soluble and insoluble crude fiber, which can absorb a lot of cholesterol in human body and excrete it.
Moreover, due to the high viscosity soluble fiber in oatmeal, it can slow down the digestion time of the stomach and make people feel full. So many people will feel that they are not hungry for a long time after eating oatmeal, which is completely different from what they used to feel. If you eat less fat, you will naturally lose weight.
4. Barley
Barley is rich in dietary fiber, and its nutrients are similar to those of other cereals, so it can be used as a staple food during weight loss. At the same time, it is also a good choice to make barley into tea. The dietary fiber protein contained in barley tea can regulate the digestion and absorption function, thus delaying the absorption of nutrients. Dietary fiber can also produce satiety, avoid excessive intake of calories, fat and carbohydrates, and has the effect of preventing and treating obesity.
5. potatoes
Potato is a carbohydrate, but its content is only about 1/2 of the same weight of rice. Studies have shown that there is a resistant starch in potato starch, which can shrink fat cells. Potatoes are very good food, high in potassium and low in sodium, which is very suitable for obese people with edema. In addition, its potassium content is almost the highest among vegetables, so it also has the effect of slimming. Potassium helps to maintain the transmission of normal nerve impulses, help muscles contract normally and prevent muscle spasms.
6.purple potatoes
Purple potato will be very easy to get full, which is very beneficial to lose weight. Moreover, purple sweet potato contains anthocyanin, which is known to have strong antioxidant effect. Japanese scholar Yufu Suda and others compared the free radical scavenging effects of sweet potatoes with different pulp colors, and found that purple sweet potatoes have the strongest ability compared with sweet potatoes with white, yellow and orange pulp, and anthocyanin is the main component with free radical scavenging effect.
7. Corn
Corn contains more crude fiber, which is 4 ~ 10 times higher than polished rice and refined flour. Corn also contains a lot of magnesium, which can strengthen the peristalsis of intestinal wall and promote the elimination of waste in the body. It is rich in calcium, phosphorus, selenium, lecithin, vitamin E and so on, all of which have the effect of lowering serum cholesterol. The ingredients and functions of the above corn are very beneficial to lose weight. At the same time, when corn is ripe, tassels have diuretic effect, which is also a good helper to lose weight.
8. Coix seed
Coix seed has high fiber content and high potassium content, which can eliminate edema to some extent. In addition, it is rich in magnesium, which is necessary for people with edema and obesity! Moreover, coix seed contains a certain amount of vitamin E, which is a beauty food. Regular consumption can keep human skin shiny and delicate, eliminate acne and spots, improve skin color, and have a certain therapeutic effect on warts caused by virus infection.
9. Xiaomi
Millet is a common grain and one of the cash crops in Jinxiang. Commonly used to cook porridge, its potassium, phosphorus, magnesium content is high, sodium content is extremely low, and it can be eaten as coarse grains with flour and rice when losing weight. In fact, millet is also a coarse grain, rich in dietary fiber, low in calories, and easy to feel full when eaten. Suggest eating more. Women can not only keep their figure, but also keep their skin smooth.
10, buckwheat
There are four varieties of buckwheat. They are sweet buckwheat, bitter buckwheat, winged buckwheat and rice buckwheat. People usually eat bitter buckwheat and sweet buckwheat, and there are "buckwheat slices", "buckwheat porridge", "buckwheat hanging" and "buckwheat bread" on the market. Buckwheat contains nicotinic acid, which can promote metabolism, enhance detoxification ability, dilate small blood vessels and lower blood cholesterol.
Is mashed potatoes a good carbohydrate? Carbohydrate.
"Good" carbohydrates, fiber-rich vegetables, beans, low GI fruits and whole grains have little effect on insulin levels. Low-carbohydrate foods are foods that like whole grains. The fiber quality of the whole grain is complete, and the absorption of carbohydrates will not be too fast, which is helpful to control blood sugar, increase satiety and slow down the emergence of hunger.
"Bad" carbohydrates Bad carbohydrates are refined, processed and low in fiber content, such as white bread, white rice, baked cakes and biscuits, pizza crust and so on. These will all lead to obesity. It is best to eat as little as possible.
High calorie, high fat, high salt, low nutrition and fast energy conversion are "exquisite" carbohydrates.
However, high-quality carbohydrates and nutrients are absorbed slowly, energy conversion is slow, and fat is not easy to accumulate.
Is mashed potatoes a high-quality carbohydrate? Three main carbohydrates
Sugar: Sugar is the simplest form of carbohydrate and naturally exists in some foods, including fruits, vegetables, milk and dairy products. The main types of sugar are fructose, sucrose and lactose.
Starch: Starch is a complex carbohydrate, that is, it is composed of many monosaccharides. Starch naturally exists in vegetables, grains and some beans.
Dietary fiber: Fiber is also a complex carbohydrate, which naturally exists in fruits, vegetables, whole grains and some beans.
Generally speaking, high-fiber carbohydrates (such as beans, whole grains, starchy vegetables and fruits) and high-protein carbohydrates (such as beans, yogurt and milk) are more nutritious than low-fiber carbohydrates (such as refined grains, sweets and sugary drinks).
High quality carbohydrate
High-quality carbohydrates, also known as slow carbohydrates, usually refer to unprocessed complete carbohydrates, which can be digested in the human body for a long time, prolonging satiety and not making blood sugar suddenly soar.