1, pastry: steamed buns, buns, noodles, bread, cookies, spuds, etc.;

2, grains: rice, sorghum, wheat, barley, glutinous rice, etc.;

3, root vegetables: taro, potatoes, sweet potatoes, sweet potatoes, white potatoes, yams, chestnuts, etc.;

4, fruits: (most of the ones that will be sweet contain, but more water) banana , lychee, orange, pear, peach;

5, snacks: peanuts, walnuts, chocolate, sugar, ice cream.

For people who are losing weight, they should avoid consuming too much high-carb foods, and these high-carb foods mainly include the following:

The first is high-carb vegetables. Usually people often eat a lot of vegetables, are high-carbohydrate food, especially people often eat beans ingredients, are high-carbohydrate food, but they will not let the human blood sugar overly high, excessive consumption is easy to lead to obesity. Like usually people often eat peas, soybeans, green beans and other ingredients are food containing a lot of carbohydrates. In addition to these bean ingredients, usually people often eat potatoes and carrots, also contains a lot of carbohydrate food.

The second is a high carbohydrate staple food. Life people often eat a variety of staple foods, but also high-carbohydrate food, like people usually eat rice, steamed bread and bread and noodles and other food, are containing a lot of carbohydrates, these foods must be consumed on a daily basis quantitatively, if the excessive use of the blood glucose will rise quickly, will make the high incidence of diabetes. Life in the common brown rice, buckwheat and oats and other foods also contain a lot of carbohydrates, but they are low-calorie, will not induce obesity, blood glucose also has no significant impact.

The third is a high-carb side dish. In fact, usually some insignificant side dishes or condiments also contain a lot of carbohydrates, such as brown sugar, white sugar, and those with high sugar content of food and beverages contain a lot of carbohydrates, people consume them after the body is very unfavorable to health, it will make the blood glucose quickly high, but also let the calories in the body accumulation, the body will let the body of obesity and diabetes. In addition to these foods described above chocolate, cocoa and bread and cookies and macaroni and other foods are also high carbohydrate ingredients.

Carbohydrates

Introduction to carbohydrates

Carbohydrates are the most abundant organic compounds in nature, consisting of carbon, hydrogen, and oxygen, and have a broad spectrum of chemical structures and biological functions. It can be expressed by the general formula Cx(H2O)y. Since it contains hydrogen and oxygen in a ratio of two to one, the same as water, it is called a carbohydrate. It provides heat energy to the body. Carbohydrates in food are divided into two categories: effective carbohydrates that can be absorbed and utilized by humans and ineffective carbohydrates that cannot be digested by humans. Sugar compounds are the main source of energy required by all living organisms to sustain life activities. It is not only a nutrient, and some also have special physiological activity.

Carbohydrates are the main components of the cellular structure of life and the main energy-supplying substances, and have an important function in regulating cellular activity. There are three main forms of carbohydrates in the body, glucose, glycogen and sugar-containing complexes, the physiological function of carbohydrates and their intake of food carbohydrate type and the form of existence in the body.1. Dietary carbohydrates are the most economical and the main source of energy for human beings to obtain energy to provide and store heat energy; 2. Carbohydrates are important substances that make up the body's tissues, maintain the energy necessary for brain function, and participate in cellular composition and a variety of activities; in addition, they also regulate fat metabolism, provide dietary fiber, save protein, anti-ketogenic, detoxification, and enhance the role of intestinal function.

How to choose carbohydrates

Choosing which carbohydrates to consume is very important, because carbohydrates play an important role in a healthy diet and in the prevention of disease.

Carbohydrates are your body's fuel. Carbohydrates are the fuel needed to make your internal organs work, and your brain, for example, uses them primarily as a source of energy. Most carbohydrates come from plants, with grains, vegetables, fruits, and legumes being their main sources. Dairy products are the only foods that contain significant amounts of carbohydrates and are of animal origin.

There are three types of carbohydrates: sugars, starches, and fibers. The carbohydrates in sugars and starches produce 4,000 calories per gram, while fibers do not produce calories, they are not absorbed, but they help the food in the digestive system to move smoothly and slow down the absorption of calories.

Compare this to 9,000 calories per gram of fat. All carbohydrates are organized as sugars, and are determined by their content and the degree of complexity of their linkages:

Simple (e.g., sugars): they are composed of mono- or disaccharide units, and simple carbohydrates are found in milk, fruits, and some vegetables, although the main sources of simple carbohydrates consumed are added sugars and processed foods.

Complex (such as starch and fiber): they are made up of chains of sugar units bound together. The body has to take more steps to break down starches than simple carbohydrates. Fiber, on the other hand, is so much more complex that the body cannot absorb it at all. Complex carbohydrates are found in grains or foods made from grains, such as bread, cereal and penne. Potatoes and some vegetables like corn are high in starch.

Dietary considerations for weight loss:

1. Do not diet.

In the state of dieting, the body will reduce the metabolism, which both affects the body's vitality and is easy to rebound.

2, not overeating.

Overeating will disrupt the body's digestive and absorption rhythms, and easily harm the stomach and intestines.

3, try to eliminate sweets.

Sweets such as cakes, milk tea and so on contain too much carbohydrate, high unit calorie, easy to make the calorie intake exceeds the standard, and in the body into fat storage