Fitness carbohydrate intake Fitness carbohydrate food what are the foods

Speaking of carbohydrates, most people in fitness, especially in the fat loss phase want to see a flood of beasts generally avoid it, and would not want to stop eating carbohydrates from now on to sustain life, really quit can not, reasonable intake can be, fitness carbohydrate intake is how much?

Fitness or weight loss how to take carbohydrates

People who want to lose weight or fitness, if you do not eat carbohydrates completely, of course, is not right. The body lacks energy, weight loss will not last, and the effect of exercise will be halved. In fact, as long as you carefully choose the carbohydrates you eat, such as low GI, rich in dietary fiber food, not only will not become fat, but also help digestion, so that weight loss is twice as effective. So which carbohydrates are suitable to eat? Unprocessed, natural foods that contain a lot of dietary fiber, such as cereals (brown rice, cereals), wheat (oatmeal, buckwheat flour, whole wheat flour), beans (red beans, green beans, peas), potatoes (potatoes, taro, groundnuts), etc., are a good choice of carbohydrate sources. Overall, medium and low GI foods are better than high GI foods, unprocessed foods are better than refined foods, and complex carbohydrates are better than simple carbohydrates, for example, eating brown rice and whole wheat bread is better than eating white rice and white toast. As long as you consume the right amount of natural foods wisely, you can easily lose weight by eating carbohydrates.

What are the carbohydrate foods

It is a common myth that only starchy foods contain carbohydrates, but in fact, including fiber and sugar all contain carbohydrates. Therefore, in addition to noodles, rice, potatoes, groundnuts and other grains and roots, vegetables, fruits, dairy and beans also contain carbohydrates.

Types of carbohydrates

Carbohydrates in general food can be divided into three kinds: fiber, sugar and starch, among which only sugar and starch can be absorbed by human body. Although fiber cannot be absorbed, it can increase satiety and promote digestion, which is very important for human health.

1. High GI and low GI

GI is translated into Chinese as "glycemic index", that is, when we eat a certain food, the rate of blood sugar rise. There is a formula for calculating the GI value of food. If the GI value of pure glucose, which is very high, is set at 100, then we can classify all foods into three categories: low GI (below 55), medium GI (55-69) and high GI (above 70). High GI foods are mainly refined starches and sugars, such as white bread, white rice, French bread, potato chips, sugar, honey, chocolate, etc. Medium GI foods are mostly unrefined starches, such as brown rice, grains, whole wheat bread, mixed grain bread, groundnuts, etc. Low GI foods contain more fiber, fat and protein, such as low-sugar fruits (except watermelon, mango, lychee), vegetables, milk, nuts, meat, eggs, winter flour, etc. It is worth noting that there is no direct correlation between GI value and calories. Some foods with lower calories, such as corn, have a higher GI value than brown rice, which has higher calories. Therefore, calories are not the absolute key to whether a food is helpful for weight loss, but it is also important to pay attention to calculating the GI value in order to effectively suppress appetite and avoid eating too many calories.

2. Unprocessed and refined types

Unprocessed carbohydrates are generally lower in calories, retaining the fiber, vitamins and other nutrients in natural foods, such as brown rice, buckwheat, oats, etc., providing calories while also helping digestion. Refined carbohydrates are artificially processed, usually with added sugar and less natural nutrients, and generally have higher calories and higher GI values, such as white bread, white toast, white buns, cakes, etc., which are easy to eat and less helpful to human health.

3. Simple and complex

Complex carbohydrates are composed of sugar chains with complex structure, such as starch and cellulose, which take longer for human body to digest and can prolong the feeling of satiety and maintain stable blood sugar, natural grains and roots, vegetables and beans are all complex carbohydrates. Simple carbohydrates are composed of simple sugars (glucose, galactose, fructose) or disaccharides (sucrose, lactose, maltose), which are easily broken down and absorbed, but they also stimulate the appetite and make you hungry again soon after eating, so you will take in too many calories if you are not careful. Processed starches such as white rice and flour, as well as common sweets such as candy, cakes and jams, are simple carbohydrate foods.

Calorie counting of carbohydrates

Different types of carbohydrates contain different amounts of calories. Starchy and sugary carbohydrates are generally high in calories, while fiber-based carbohydrates are mainly used to help the body digest and have almost no calories. Among starchy and sugary foods, refined and simple carbohydrate foods are usually higher in calories. To achieve a balanced diet, nutritionists recommend that carbohydrates should make up at least 25% of your calorie intake. When carbohydrate intake falls below 100 grams, the body will begin to burn protein and fat, producing ketone bodies. And a large amount of ketone bodies will cause dizziness, dryness and other ketoacidosis phenomena, and in serious cases, even life-threatening, can not be ignored.