1, staple food

Sugar? 99? ; Brown sugar? 93; Dry powder strips? 84? ; Popular powder? 82? ; Honey. 80; Malt cream? 73? ; Chocolate? 66; Cake? 65; Milk powder? 55; Tea 52; Rice 76; Glutinous rice 76; Sorghum rice 75; Highland barley 72; Wheat flour 72; Corn 72; Noodles 72; Steamed bread 48; Pancake fritters 47; Rice 25; Oat 66; Buckwheat noodles 66; Coix seed 64; Barley 63; Adzuki bean 61; Mung bean 59; Yuba15; Milk 5; Tofu 2.8;

2. Fruit

Raisins 79; Dried jujube 73; Dried longan 65; Dried litchi 56; Cooked chestnuts 45; Wu Mei 42; 23 fresh dates; Hawthorn 22; Peanut kernel 22; Sugarcane 21; Banana 20; Stir-fried 20 watermelon seeds; Pomegranate17; Persimmon11; Hami melon 9; Mango15; Fresh longan15; Apple13; Olive12; Grapefruit12; Figure12; Orange 12, orange12; Kiwifruit11; Strawberry 6; Coconut10; Lemon 9; Pineapple 9; Pear 9; Cherry 9;

Step 3: vegetables

Tremella 78; Pleurotus ostreatus 70; Auricularia auricula 66; 60 dried day lilies; Mushrooms 60; Mushrooms 59; Kelp 56; Porphyra 49; Hericium erinaceus 45; Auricularia auricula 34; Sweet potato 30; Lily 29; Seaweed 29; Garlic 24; Sweet potato 22; Potatoes17; Dry lotus seeds16; Chinese yam14; Ginger 9; Carrot 8; Onion 8; Soybean sprouts 7; Coriander 7; Soybean 7; Onion 6; Malan 6; White radish 6; 5 water spinach; Leek 3; Leek 3; Eggplant 3; Bitter gourd 3; Cucumber 3; Wax gourd 3; 2 tomatoes; Mushroom 2; Chinese cabbage 2; Pumpkin1;

Carbohydrate consists of three elements: carbon, hydrogen and oxygen. Because the ratio of hydrogen to oxygen is two to one, which is the same as water, it is called carbohydrate.

It is the cheapest of the three main nutrients that provide heat energy for human body. Carbohydrates in food can be divided into two categories: effective carbohydrates that people can absorb and utilize, such as monosaccharides, disaccharides, polysaccharides and ineffective carbohydrates that people can't digest, such as cellulose, which are essential substances for human body.

Extended data:

General function

Carbohydrates are the main components and energy-supplying substances in the structure of living cells, and have important functions of regulating cell activities. There are three main forms of carbohydrates in the body, glucose, glycogen and sugar-containing complexes. The physiological functions of carbohydrates are related to the types of carbohydrates they ingest and the forms they exist in the body.

1. Dietary carbohydrate is the most economical and main energy source for human beings.

2. Carbohydrate is an important substance that constitutes body tissues, participates in cell composition and various activities; In addition, it has the functions of saving protein, resisting ketogenesis, detoxicating and enhancing intestinal function.

normal requirement

According to the actual intake of dietary carbohydrates in China and the World Health Organization. In 2002, FAO suggested that the carbohydrate supply of healthy people in China should be revised to 55%-65% of the total energy intake.

At the same time, the source of carbohydrate is also required, that is, it should include complex carbohydrate starch, indigestible resistant starch, non-starch polysaccharide and oligosaccharide; Limit the intake of pure energy foods such as sugar, and advocate the intake of foods with high nutrient/energy density, so as to ensure the needs of human energy and nutrients, improve the gastrointestinal environment and prevent dental caries.

Lack of carbohydrates in diet can lead to general weakness, fatigue, decreased blood sugar content, dizziness, palpitation, brain dysfunction and so on. Severe cases can lead to hypoglycemia coma.

When there are too many carbohydrates in the diet, they will be converted into fat and stored in the body, which will make people too obese and lead to various diseases such as hyperlipidemia and diabetes.

Health effects

Lack of carbohydrates in diet can lead to general weakness, fatigue, decreased blood sugar content, dizziness, palpitation, brain dysfunction and so on. Severe cases can lead to hypoglycemia coma.

When there are too many carbohydrates in the diet, they will be converted into fat and stored in the body, which will make people too obese and lead to various diseases such as hyperlipidemia and diabetes.

food source

Generally speaking, carbohydrates have no specific dietary requirements. It is mainly to obtain a reasonable proportion of calorie intake from carbohydrates. In addition, at least 50 ~100g of digestible carbohydrates should be ingested every day to prevent carbohydrate deficiency.

The main food sources of carbohydrates are: sugar, grains (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). ).

Poor performance

Too little carbohydrate in the diet will lead to the waste of dietary protein, the enhancement of tissue protein and lipolysis, and the loss of cations.

Baidu encyclopedia-carbohydrates