The benefits of eating more carbohydrates, we should know that in fact, there are many kinds of common foods in our lives, each of which has certain nutritional value, and carbohydrates are also nutrients we need in our daily lives. The following is an understanding of the benefits of eating more carbohydrates.
Benefits of eating more carbohydrates 1 Carbohydrates usually refer to carbohydrates. Foods rich in carbohydrates are mainly cereals and potatoes, including rice, corn, flour, sugar cane and other foods. The benefits of eating carbohydrates in moderation lie in providing energy, supplementing nutrition and maintaining health. However, if you eat a lot of carbohydrates for a long time, it may lead to adverse situations such as blood sugar fluctuation, nutritional imbalance and obesity. Therefore, it is usually recommended to eat carbohydrates in moderation to avoid adverse situations.
First, the benefits:
1, providing energy: carbohydrates are the main source of human energy and can provide necessary energy for the activities of brain tissue, myocardium and skeletal muscle;
2. Supplemental nutrition: Carbohydrate can provide glycoproteins for cells and glycolipids for nerve tissues. It is an important part of DNA and an important nutritional component of human body. Eating carbohydrates properly helps to replenish nutrition for the body;
3, to maintain good health: carbohydrates can promote the full oxidation of fatty acids in the body, if the fatty acids in the body can not be fully oxidized, it will lead to metabolic diseases, namely ketosis, nausea, dizziness and other symptoms, so eating carbohydrates in moderation will help maintain good health.
Second, the shortcomings:
1, blood sugar fluctuation: Blood sugar rises rapidly after carbohydrate eating, so people who need to control blood sugar need to eat in small amounts to avoid excessive blood sugar fluctuation. If you don't control your food intake, it may lead to an increase in blood sugar and a series of symptoms, which will have adverse effects on cardiovascular system, fundus and skin tissue in the long run;
2, nutritional imbalance: carbohydrates provide a single nutrient. If the carbohydrate intake is too high, it will lead to a strong feeling of satiety, which will lead to a decrease in other food intake. If carbohydrates are the main source of nutrition for a long time, it will easily lead to malnutrition and other problems. Eat with other foods;
3. Obesity: If you eat too much carbohydrate for a long time and can't consume it in time, it will lead to excessive heat accumulation in the body and turn it into fat, which will lead to obesity.
Benefits of eating more carbohydrates 2 Carbohydrate foods:
Sugar, cereals (such as rice, wheat, corn, barley, oats, sorghum, etc. ), fruits (such as sugar cane, melon, watermelon, banana, grape, etc. ), dried fruits, dried beans, root vegetables (such as carrots and sweet potatoes). ), etc.
Nutrition experts generally believe that 50% to 60% of people's daily calories should come from carbohydrates. Because of different carbohydrates, there is more evidence that you should choose your diet carefully.
For simple carbohydrates, it is very important to drink milk and juice and eat proper amount of fruit. But eating sugar and other sweeteners will provide a lot of unnecessary calories in the body, which is harmful to health.
For complex carbohydrates, only low-fiber carbohydrates, starch (such as potatoes) and refined grains (such as white rice, macaroni and white bread) should be avoided. Carbohydrates in these foods will be quickly converted into monosaccharides by the body.
On the contrary, you should try to eat more carbohydrates containing a lot of fiber. Especially beans and whole wheat foods, will be beneficial to human health. According to the recommended consumption of fruits and vegetables by these experts, carbohydrates can be consumed healthily. There are many ways to ingest carbohydrates.
The "Food Guidance Pyramid" recommends taking a variety of carbohydrates from the following food groups every day.
Through the above introduction, we also have some understanding of carbohydrate food, so we can choose it with confidence and need to choose this kind of food every day, but it should be noted that when choosing and eating these foods, we should be moderate, because eating too much is not good for our health.
The benefits of eating more carbohydrates 3 The secret of carbohydrates
Are you unwilling to eat bread? Will you pick out all the macaroni in the vegetable macaroni soup? Do you think carbohydrates are sometimes our enemies? Do you calculate your carbohydrate intake every day? In fact, we can't live without carbohydrates. When you know the function of carbohydrates in the body and how to choose the most nutritious carbohydrates, you will find that you can keep healthy and control your weight while eating carbohydrates.
Many people mistakenly think that carbohydrates refer to bread and macaroni, or add grains and rice. Of course, these are all carbohydrate foods, but they are by no means the only source of carbohydrates. All fruits and vegetables contain carbohydrates, and some dairy products also contain carbohydrates. In fact, all plant foods contain carbohydrates. Plants store carbohydrates as the main energy source through photosynthesis.
Foods containing carbohydrates (cereals, beans, fruits, vegetables and some dairy products) are very different from each other. However, one thing is common, people's lives are inseparable from a large number of healthy carbohydrates.
This paper will discuss the problems related to carbohydrates-different types of carbohydrates, how to use carbohydrates and the relationship between carbohydrates and nutrition and obesity. First, let's talk about the most basic characteristics of carbohydrates.
Analyze carbohydrates
Carbohydrates consist of carbon, hydrogen and oxygen. Carbohydrate consists of two words: Carbo stands for carbon, hydrate stands for water, and water consists of hydrogen and oxygen. So carbohydrates contain these three ingredients. Different carbohydrates combine these elements in different ways. Carbohydrates are divided into single carbohydrates and complex carbohydrates.
A single carbohydrate consists of units formed by different arrangements of these three elements (carbon, hydrogen and oxygen). Each unit has the same number of carbon, hydrogen and oxygen atoms; The different arrangement of these atoms leads to different properties of various carbohydrates, such as sweetness and solubility.
Complex carbohydrates are composed of two or more units connected in different ways through different arrangements. The more units connected, the more complex the carbohydrate. Single carbohydrate includes various sugars; Complex carbohydrates include starch, fiber, glycogen and dextrin.
Single carbohydrate
There are two kinds of single carbohydrates: monosaccharide and disaccharide. Every single carbohydrate is easily decomposed into glucose by the human body to provide energy for the body.
Sugar: this is the simplest carbohydrate ("mono" means one, "sugar" means sugar). The monosaccharides glucose, fructose and galactose in fruits, vegetables and milk account for about 10% of carbohydrates in our diet.
Glucose is usually called blood sugar because it is the main carbohydrate transported in the blood and can provide energy for cells in the body. Glucose naturally exists in fruits, vegetables and honey. Fructose naturally exists in all kinds of fruits and honey. Galactose is a monosaccharide, which is the final product of disaccharide digestion and decomposition called lactose (sugar in milk).
Disaccharide: Consists of two sugar units (monosaccharide). Monosaccharide can form various disaccharides through different combinations ("di" means two). Here are some disaccharides you may know and how they are made:
Glucose+fructose = sucrose (disaccharide) glucose+galactose = lactose (disaccharide) glucose+glucose = maltose (disaccharide)
Sucrose is the most common disaccharide; Usually called sugar. Lactose is a disaccharide in milk. Maltose is the least common disaccharide; It is formed by the decomposition of starch macromolecules by enzymes during digestion, and it is also the product of grain germination.
Complex carbohydrate
Complex carbohydrates consist of one sugar unit (including glucose, fructose and galactose) or a pair of sugar units (namely disaccharides, including sucrose, lactose and maltose). How complex carbohydrates are formed;
Polysaccharide (polysaccharide). Polysaccharides ("multi" means more than one), also known as complex carbohydrates, include starch, fiber, glycogen and dextrin. Although complex carbohydrates are composed of many monosaccharide units, they are not sweet. These sugar units are linked to form new complex carbohydrates, namely starch, glycogen or cellulose (dietary fiber).
Starch exists in plants (starch is the storage form of carbohydrates), glycogen is the storage form of carbohydrates in human and animals, and cellulose is an indigestible carbohydrate, usually called dietary fiber, which constitutes the tissue structure of various plants.
The fourth polysaccharide dextrin is the product of the decomposition of long-chain starch into short chains during digestion. Compared with single carbohydrate, these complex carbohydrates are more stable and have lower solubility. But the body can still easily break it down into monosaccharides, and finally convert it into glucose, which directly provides energy for the body.
Understanding the chemical composition of carbohydrates is only the beginning. Maybe what you really want to know is how the body uses carbohydrates. Next, we will introduce what happens in the body after ingesting single and complex carbohydrates.