Carbohydrate fitness, according to expert experiments, a low-carbohydrate diet is very effective in reducing fat. Carbohydrate consists of three elements: carbon, hydrogen and oxygen. In general, young people in the fitness stage will consume a lot of carbohydrates. Let me talk to you about carbohydrate fitness.
Carbohydrate fitness 1 fitness and carbohydrate-the source of physical strength and the cornerstone of fitness
Carbohydrate and sugar are the main foods in our life. Because they are within reach and can be seen everywhere, we feel that we know them very well and it is easy to control them.
But in fact, they are not as simple as they seem, and it is not easy to control them-especially for those who get fat easily.
"Maruko, I was told that you can't eat more carbohydrates, you will get fat. Someone told me that you can eat more carbohydrates and not get fat easily. Who should I trust? "
"Maruko, some people say that if carbohydrates and protein are ingested separately, they will not synthesize fat. If they are ingested together, they will gain weight very easily. Is it true? "
Three points depend on practice and seven points on eating. If you want to stay healthy and keep exercising, how should you eat carbohydrates scientifically? What background knowledge do you need to know to understand the science behind meal planning?
In terms of human body composition, carbohydrates refer to a large category in the human body, which consists of three elements: carbon, hydrogen and oxygen, and the ratio of hydrogen to oxygen is two to one.
The cereals we come into contact with in our daily life-rice, corn, wheat and various root crops, such as potatoes, yams and sweet potatoes-are all carbohydrate foods.
Different types of carbohydrates are mainly converted into glucose in human body, which provides energy for human activities.
Carbohydrate classification
According to the number of monosaccharide molecules (hydrolyzed to the last unit), carbohydrates mainly include monosaccharide, disaccharide and polysaccharide.
Monosaccharide and disaccharide are relatively simple, and most of them are easy to digest (except sugar alcohol, which is slow to digest). Polysaccharides can be divided into oligomeric polysaccharides (3-20 molecules, most of which are digestible) and polysaccharide (more than 20 molecules, some of which are digestible).
Indigestible polysaccharides in food generally provide dietary fiber for human body.
Carbohydrate fitness 2 carbohydrate digestion and absorption
Because of the complexity of carbohydrates, the time required for their final digestion is different. The more molecular units, the more complex the carbohydrate, the longer the digestion time and the farther it goes in the digestive tract.
Generally speaking, because all carbohydrates are soluble in water after digestion, as long as they are digestible, the absorption rate of carbohydrates is high-although at different speeds.
Glucose is the fastest to digest and the most likely to cause insulin reaction.
Fructose is also digested quickly (only slightly slower than glucose), but insulin has little effect, and because it needs to be converted into glucose in the liver to be used by the human body, it is more convenient to convert it into glycogen than other glucose sources. When fructose is ingested in large quantities alone, it is easy to cause gastrointestinal dysfunction (therefore, it is best to use it in combination with glucose when the dosage is above 35g/L).
Lactose can be decomposed into monosaccharides by lactase, and the lactase activity of adult animals, including most humans except whites, will be greatly reduced in adulthood. Drinking milk can produce symptoms such as diarrhea and bloating, which is called lactose intolerance.
Oligosaccharides, such as maltodextrin, fructooligosaccharides, raffinose and lignosulfonate, are usually found in beans. Although eating too much will flatulence, they are still healthy carbohydrates.
Starch and other polysaccharides are digested slowly, which is beneficial to stabilize blood sugar.
Indigestible compound polysaccharide is the main dietary fiber needed by human body, and soluble dietary fiber interweaves with starch and other foods, which can delay absorption. Insoluble dietary fiber plays a role in softening stool and preventing constipation.
The role of carbohydrates
The main function of carbon compounds in human body is to supply energy, and other functions are also very important, but they may be less concerned. For example, participating in liver detoxification, as an important part of human immunity, constitutes an antibody to resist bacterial poisoning.
energy
Glucose produces 4 kilocalories per gram. To provide energy for the human body, its consumption trend is to provide energy for the brain (if it is all powered by glucose, the average daily consumption of adults is 130g), and blood cells provide energy. It also provides part of energy for the routine needs of human body (about 35% of energy in non-exercise state) and main energy for the exercise state of human body (because of its fast transportation and transformation, it consumes less oxygen when releasing the same energy).
Carbohydrate fitness 3 recommends carbohydrate fitness.
1, quinoa
Quinoa has become a novice food for bodybuilders. It is not only high in fiber content, low in fat and calories, but also rich in vitamins and minerals. The content of protein is as high as 16%-22%, and beef is only about 20%, which is comparable to beef.
Especially for friends who are vegetarian, quinoa is highly recommended, except for your point, there is nothing wrong with it! But it is worth it!
2. Brown rice
Brown rice is a common staple food rich in carbon, which contains many nutrients that rice does not have.
Brown rice is rich in vitamin B and vitamin E, and vitamin E is 10 times that of white rice. Cellulose is 14 times of polished rice, and calcium content is 1.7 times of polished rice, which can effectively improve human immunity.
3. Oats
Oats have become a "trend" as a staple food, and overnight oats are very popular because they are really convenient and delicious.
Oats contain high dietary fiber. The water-soluble dietary fiber in oat is 4.7 times and 7.7 times that of wheat and corn respectively, and the protein content is about 15%.
4. Buckwheat
Buckwheat is rich in dietary fiber, with 6.5g per 100g buckwheat. Dietary fiber can increase satiety. In addition, buckwheat is rich in B vitamins, which are the metabolic helpers of the three major productive forces.
In addition, buckwheat noodles are also a good choice of fitness staple food, with much higher nutritional value than ordinary noodles, but much lower GI value.
5. 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.
6.purple potatoes
Purple sweet potato and sweet potato are recognized as high-quality staple foods in the field of fitness. They have good satiety, high dietary fiber content and relatively low GI value.
Purple sweet potato also contains a lot of liquid protein, which is a mixture of polysaccharide and protein. We can often see potatoes in fitness recipes.
7. spaghetti
Pasta is loved by everyone because of its high-quality taste and relatively low calories and GI. Pasta itself is a staple food suitable for fitness meals. The key is what sauce to choose, and the sauce determines the calories!
Compared with ordinary noodles, spaghetti has another advantage: it is not easy to agglomerate ~