Carbohydrate is one of the main energy sources of human body. Health organizations such as the US Department of Health and Human Services suggest that 45% to 65% of the total daily calories come from carbohydrates. However, it is suggested that most calories should come from complex unrefined carbohydrates, not refined carbohydrates (including starch, such as potatoes and corn). Different from simple carbohydrates, complex carbohydrates are slower to digest, rich in vitamins, minerals and dietary fiber, and have lower glycemic index, which makes the blood sugar rise slowly after eating, which is helpful to prevent metabolism-related diseases, lose weight and improve energy level. Generally speaking, "high-quality" carbohydrates have lower blood sugar load and can even prevent type 2 diabetes and cardiovascular diseases.
Fine processed foods such as cakes and desserts can be understood as "refined carbohydrates". Another example: the sugar in milk tea and drinks is refined carbohydrate; The refined white rice noodles we eat belong to refined carbohydrates.
Good carbohydrates are as follows:
(1) Unrefined or over-processed grains: whole or miscellaneous grains, brown rice, barley, quinoa, oatmeal, etc.
(2) Non-starch vegetables: spinach, green beans, Chinese cabbage, celery, tomatoes, etc.
(3) Some nuts: such as peanuts, cashews and walnuts.
(4) beans: such as kidney beans, baked beans, peas, lentils, etc.
(5) Fresh fruits: such as apples, oranges, bananas, pears, etc.
Although complex carbohydrates have many advantages over simple carbohydrates, it does not mean that simple carbohydrates cannot be eaten at all. If the restrictions are too strict, it may increase your desire for these foods. We can also eat some sugary food as a supplementary food occasionally. But put these calories into the total calories of a day, reduce the calories of other foods appropriately, and gradually reduce the amount of simple carbohydrates. After a while, you will find that your desire for them is getting less and less. Because your taste buds are also making adjustments to get rid of the desire for simple carbohydrates. For example, try to cook at home, put less sugar when cooking, prepare healthy ingredients, eat more fresh vegetables and fruits, avoid sugary drinks and avoid processing or packaging food.
What is the "killing principle" of refined carbohydrates?
The Greek Simian, the Italian Kemal Potimel and the Hanseatic people in Bade, Caryma still bake fresh bread with whole wheat flour, water and a little yeast as their staple food, which is at least one of the reasons for their health.
Why do refined white bread and rice kill people?
For example, refining white bread requires refining wheat-however, wheat embryos store all the nutrients and energy needed to grow into wheat plants-and are rich in folic acid, vitamin B, iron, magnesium, potassium, selenium, vitamin E and other phytochemicals, as well as fibers that are important for human digestion. The process of wheat refining will lose embryos, and the rice we eat will also lose these important substances because of refining.
Walking into any bakery, you will see those soft and delicious breads, and their making methods are far from the most original making methods. Now it is generally like this:
Hydrogenated vegetable oil, sugar, preservatives, artificial colors, etc. will also be added in the above bread making process.
People's daily work and study are inseparable from the energy provided by carbohydrates, but refined carbohydrate foods such as white bread and polished rice lose a lot of nutrients during processing, which makes them easy to get fat and even get sick. On the other hand, the staple food of the people in the longevity land-unprocessed whole wheat bread and brown rice!
Refined carbohydrates accelerate aging?
Food made of refined rice and flour is quickly consumed in the body and quickly broken down into sugar in the blood-into your blood circulation system. We need sugar to metabolize in the body to produce energy, but what happens if there is too much sugar in the body?
Too much sugar in the blood will make the pancreas exercise nervously, produce a lot of insulin to break down sugar, then the blood sugar content will drop, and then you will feel sleepy, so you want to eat sweets to supplement energy, and you will begin to repeat the above process.
If you don't control delicate food and sweets, the cells in your body will gradually become obese-their functions will start to be abnormal and they will not be as sensitive to insulin as they were at first. These diseased cells will not be able to break down excess blood sugar, which will run around in the blood and be converted into fat.
Most tissues and genetic materials of human body are made up of protein. Sticky sugar likes mucin. This process is called saccharification, and the products of saccharification will accelerate human aging.
At the same time, excessive insulin in the blood will make our DNA flip faster. For example, DNA will only flip twice per unit time, and it will flip 8- 16 times under the stimulation of insulin, which will also accelerate the aging of cells. At the same time, excessive insulin can also cause type 2 diabetes.
Not only that, refined carbohydrate food will also bring other hazards to the human body, such as beriberi, female breast cancer, cardiovascular and cerebrovascular diseases and so on.
What should I eat in order to delay aging?
For personal health and long-term development, we need to gradually let go of our obsession with refined carbohydrates, so what can we eat?
Here, we introduce you to eat some foods with low glycemic index. Most whole grains, vegetables and beans are low in sugar.
According to the glycemic index of foods, we can divide them into three categories: foods with high blood sugar (70- 100), foods with moderate blood sugar content (40-70) and foods with low blood sugar (0-40).
Foods with high blood sugar (70- 100)- strictly restricted
The blood sugar content of this food is the same as that of intravenous injection. Don't be greedy.
Mashed potatoes, dried fruits, banana slices, white bread, polished rice, sweet drinks, etc.
Medium glycemic index (40-70)- Edible food
We have listed some common edible foods with moderate glycemic index (40-70).
Contains magnesium, iron, vitamin B and cellulose.
Easy to digest, promote the balance of human cholesterol content, and stabilize blood sugar at a certain level. Nuts or honey can be added.
Millet is the only grain growing in alkaline soil. Can be made into pasta to eat, easy to digest, containing 8 kinds of amino acids.
It contains anti-cancer substance vitamin B 17, which is a food that perfectly combines cellulose, protein, vitamin B and minerals, and also has the function of lowering blood pressure.
The content of antioxidants in fresh cooked corn is the highest; You can eat corncob, corn porridge and the like.
Low blood sugar food (0-40)-eat as much as you like.
Beans, dried fruits, most vegetables (cauliflower, lettuce, cauliflower, mushrooms, tomatoes, leeks), apples, peaches, oranges, etc.