Carbohydrate is composed of three elements: carbon, hydrogen and oxygen. Because the ratio of hydrogen and oxygen it contains is two to one, the same as water, it is called carbohydrate. . It is the cheapest of the three main nutrients that provide heat energy to the human body.
Carbohydrates in food are divided into two categories: simple carbohydrates and complex carbohydrates
1. Simple and fast-absorbing carbohydrates (quick absorption and utilization)
Among sugars, all forms of concentrated sugar are simple sugars, that is, white sugar, brown sugar, maltose, glucose, honey and syrup release energy at the same rate in the body. Soon, it will cause blood sugar to rise rapidly. If the body cannot use up these energies, they will be converted into fat and stored in the internal organs or subcutaneously.
White bread, white rice, and other refined grains are fast-releasing energy carbohydrates.
2. Complex and slow-absorbing carbohydrates (slow absorption and utilization)
Oats, brown rice, beans, whole wheat, rye, etc. are carbohydrates that release energy slowly.
Choose slow carbohydrates
1. Intake of complex and slowly absorbed carbohydrate foods will cause blood sugar to rise more stably and slowly, which can avoid rapid secretion of insulin and reduce the chance of fat accumulation. Again, carbohydrates that release energy slowly. Food is usually digested slowly, and the feeling of satiety can last longer. It can be said to be a good friend of those who lose weight!
2.In order to avoid as much as possible the adverse effects of food on one's own blood sugar, which may lead to lack of energy, inefficient exercise, excessive appetite, and even blood sugar diseases such as diabetes. Consuming too many fast carbohydrates will make your blood sugar more unstable, thus trapping you in a vicious cycle of eating more and making you want to eat less, and eating more and more you want to eat.
Therefore, we should pay attention to choosing slow carbohydrates in our daily diet.
For example:
Whole wheat, rye, multigrain bread, cheese, oats, brown rice, beans, potatoes, fruits, vegetables
In a nutshell: oats are the best grain, whole wheat bread is better than any other bread, brown rice is better than white rice, and pasta is the best noodle. Additionally, all legumes are slow carbs.
It is worth mentioning that when you eat slow carbohydrates, it is best to add some protein. This will not only help the protein be better absorbed, but also help stabilize your blood sugar levels.
(Note:Follow Fitness on WeChat public platform , search for "Fitness Bar Network" or "Click to scan and follow ”)
❋ Tags: