From an economic point of view, the less substitutes there are for a project, the higher its value. Therefore, in our diet structure, every food is irreplaceable and invincible. Carbohydrate in the diet is one of the most indispensable raw materials for us to maintain the most indispensable body. We all know that the nutrients of human energy include carbohydrate, fat and protein. The Nutrition Society of China suggests that carbohydrates should provide 55%-65% of energy every day. The staple food rich in carbohydrates is the most economical and main source of human body.
One. What foods can be called staple food?
Staple food, staple food, is only the most important ingredient in food, and wants to be a coarse grain of crime. In fact, the staple foods are corn, millet, kidney beans, soybeans and potatoes.
2. How long have you been in danger of not eating sewn food or staple food?
1, hurting "heart" and hurting god.
Just mentioned that carbohydrates are the most economical and main source of human energy. This is mainly because the carbohydrates in the staple food will be decomposed and absorbed by the human body, thus entering the mouth. This is why when we chew a hoe, we feel sweet. This is the process of breaking down carbohydrates into glucose and oral maltose. When food passes through the stomach, it will be continuously decomposed into glucose, fructose and galactose, such as adults, bifidobacteria and lactobacillus. It is beneficial to intestinal health. Glucose is the main source of our brain and heart muscle. Therefore, many people feel depressed, inattention, memory loss, confusion, arrhythmia and so on. Due to insufficient carbohydrate intake.
2. According to the White Paper on Diet Health of White-collar Workers in China, there are 65,438+0,500 people in Beijing, Shanghai, Guangzhou, Shenzhen and Hangzhou. After the age of 25 to 40, white-collar workers found that nearly 40% of the staple food was below 250g per day, which did not meet the dietary guidelines of China residents 20 16, and suggested the minimum intake. Long-term or insufficient intake of staple food will cause health damage, such as fatigue, hypoglycemia, hypotension, arrhythmia, osteoporosis, loose skin, long-term, memory and renal insufficiency. And even inhibit insulin secretion, leading to diabetes. Some people may ask, Mr. Wang, what is the relationship between not eating staple food and diabetes? If the staple food is not enough for a long time, the blood sugar level of the human body will be in a lower position. Islets will be less sensitive and insulin secretion will be greatly reduced. Insulin-secreting islet β cells, like muscles, are used for abuse. After a long time, diabetes appeared.
3, damage and injury to the kidney
Of course, the above is not a very serious consequence. The more serious consequences are ketonemia and ketonuria. Because fat only participates in carbohydrates, it can carry out more effective oxidative metabolism. If carbohydrate is insufficient, fetal food intake is insufficient, and fat cannot be completely metabolized, intermediate products such as acetoacetic acid and acetone such as acetate will lead to acetate. It is usually easy to cause ketosis. In addition, the lack of carbohydrates can easily lead to the consumption of protein. Once protein is mobilized, it will not only waste protein, but also increase the burden on the kidneys in the metabolic process. Therefore, in order to avoid these symptoms, we should ensure adequate carbohydrate intake.
3. How should I eat correctly?
1. control the total intake
According to the dietary guidelines for China residents 20 16, healthy adults should consume 250-400g, including 50- 150g whole grains and 50- 100g potatoes.
2. The thickness is reasonable.
Because of the brilliant rice noodles, we lost a lot of dietary fiber, minerals and vitamins. Therefore, for people with normal digestive function, the staple food is matched according to the thickness ratio of 6:4 every day. Rich dietary fiber can enhance satiety, help to lose weight, and can delay the rise of blood sugar without sudden rise or fall, avoid overeating, and more importantly, it can promote intestinal peristalsis and reduce constipation. In addition, potassium, phosphorus, phosphorus and other nutrients such as vitamin C, vitamins A and B, Haiji and potatoes, and other nutrients such as vitamin C, vitamin A and vitamin B can help the human body resist many diseases.
For different people, things that are in trouble are different: children and the elderly have weak digestive function, so coarse grains in staple food are the best chewing state for digestion, such as making paste, porridge or making fine pasta.
Weight loss can reduce the intake of staple food during weight loss, but it also ensures 150 grams of staple food every day.
Diabetic patients should not only pay attention to the thickness, but also choose some foods with low GI, such as oatmeal, buckwheat and brown rice.