1. cereal: 200 ~ 300g/ day, 4~6 servings/day.
We now know what the weight of a fist represents:
It is suggested that cereal is rich in carbohydrates, which is the most economical energy source for human body and an important source of B vitamins, minerals, dietary fiber and protein.
2. Whole grains and miscellaneous beans 50-150g/day
This means that whole grains account for 1/4~ 1/3 of all grains.
How to eat?
It is suggested that flour and rice staple food should be combined with whole grains to cook whole grains rice or whole grains bean porridge, in which whole grains account for more than 1/3.
It is suggested that compared with refined staple food, whole grains and miscellaneous beans can provide more nutrients such as vitamin B, minerals and dietary fiber, which plays an important role in reducing the risk of chronic diseases such as type 2 diabetes, cardiovascular disease, obesity and tumor.
3. Potatoes 50- 100g/ day, with an average of 4-8 servings per week.
Tip: Potatoes are rich in starch, dietary fiber and various vitamins and minerals.
Dietary pagoda suggestion
The energy of carbohydrates we need every day should account for 50%~65% of the total energy intake, so on the basis of total calories, if the proportion of carbohydrates is calculated to be in the range of 50~60%, even in terms of heat distribution, carbohydrates are qualified!
However, if you are a fat-reducing group, although your age is 18~, you can't eat staple food like this, otherwise you can't lose weight! If there is a need to lose weight or gain muscle, carbohydrates need to be adjusted again according to your needs.