Lack of carbohydrates in the diet will lead to generalized weakness, fatigue, lowered blood glucose levels, producing dizziness, palpitations, cerebral dysfunction and so on. In severe cases, it can lead to hypoglycemic coma.

When dietary carbohydrates are too much, they will be converted into fat stored in the body, making people too obese and leading to various types of diseases such as hyperlipidemia, diabetes and so on.

The benefits of carbohydrates 2

(1) supply energy

Each gram of glucose produces 16 kilojoules (4 kilocalories), the body's intake of carbohydrates in the body by the body into glucose or other monosaccharides after digestion to participate in the body's metabolism.

The proportion of carbohydrates in each person's diet does not provide a specific number, our nutrition experts believe that carbohydrate calories accounted for 60-65% of the total calories is appropriate.

The usual intake of carbohydrates is mainly polysaccharide, in rice, noodles and other staple foods in high content, the intake of carbohydrates at the same time, access to protein, lipids, vitamins, minerals, dietary fiber and other nutrients. The intake of monosaccharides or disaccharides such as sucrose, in addition to supplementing calories, can not supplement other nutrients.

(2) the composition of cells and tissues

Each cell has carbohydrates, the content of which is 2% -10%, mainly in the form of glycolipids, glycoproteins and proteoglycans, distributed in the brain membrane, organelle membranes, the cell plasma, and the interstitial cell.

(3) Save protein

Insufficient carbohydrates in the food, the body has to use protein to meet the energy required for the body's activities, which will affect the body with protein synthesis of new proteins and tissue renewal.

Therefore, it is not appropriate to eat meat without eating staple food, because meat contains very little carbohydrates, so the body will use protein to produce heat, which is not good for the body. So weight loss patients or diabetic patients at least intake of carbohydrates should not be less than 150 grams of staple food.

(4) Maintain the normal function of brain cells

Glucose is an essential nutrient to maintain the normal function of the brain, when blood glucose concentration drops, brain tissue can be due to a lack of energy to the brain cells impaired function, resulting in dysfunction, and dizziness, palpitations, cold sweat, and even coma.

(5) Other

Glycoproteins and proteoglycans in carbohydrates have a lubricating effect. In addition it controls the permeability of the fine brain membrane. And it is the precursor of some synthesized biomolecules, such as purines, pyrimidines, cholesterol and so on.

The role of carbohydrates on muscle

1, supply of energy

Carbohydrates are the most important and economical source of energy for the body. It can be quickly oxidized in the body, providing energy in a timely manner. 1 gram of carbohydrates can produce 4 kilocalories of energy. Brain tissue, heart muscle and skeletal muscle activity need to rely on carbohydrates to provide energy. Bodybuilders rely on the enzymolysis of sugar to provide the bulk of their energy during muscle building exercises. Insufficient carbohydrate supplementation will cause fatigue and fatigue in training, the training program can not be completed, and it is difficult to achieve the desired effect of muscle building;

2, save protein

The large load training will deplete the muscle amino acid and glycogen reserves (the latter is the main source of energy during training). As training progresses, the body continues to deplete muscle glycogen reserves. If glycogen reserves are too low, it forces the body to change its energy source - mobilizing more protein for fuel. A portion of the protein comes from food, while most of it comes from muscle, which inevitably results in the breakdown of muscle proteins, which is detrimental to the growth of muscle size.

So this is another reason why carbohydrates are used as the main source of energy during bodybuilding training - to conserve protein. Some studies have shown that supplemental carbohydrates can significantly reduce the concentration of urea, a proteolytic product in the blood, so as to achieve the role of saving protein;

3, promote muscle synthesis

We know that muscle growth cannot be separated from the body of a good hormonal The first thing you need to do is to get your hands on a good pair of shoes or boots. Insulin is one of the three major anabolic hormones in the human body, and has the effect of promoting protein synthesis, thus promoting muscle growth. The higher and stable level of insulin in the body after exercise is an important factor to ensure muscle growth. The simplest and most effective way to promote insulin secretion is to supplement your diet with carbohydrates.

4, improve the effectiveness of creatine

Creatine is a nutritional supplement commonly used by many bodybuilding enthusiasts, which can improve muscle strength and promote the role of muscle growth. And creatine works without the help of sugar. Studies have shown that supplementing creatine with simple carbohydrates (e.g. glucose, sugar, etc.) can increase the amount of creatine in the muscle by about 20%, greatly increasing the muscle-building effect of creatine.

What are carbohydrates

Carbohydrates are a large group of compounds made up of three elements: carbon, hydrogen, and oxygen, and they are the most abundant organic matter on Earth. Foods containing more carbohydrates are generally cheaper;

Moreover, carbohydrates are oxidized faster in the body and can supply energy in time to meet the needs of the organism, so carbohydrates are the most economical and major source of energy intake for most people. They are also an important part of the body, and the normal metabolism of certain nutrients in the body has a close relationship, with important physiological functions.

Carbohydrates, also known as saccharides, are the most abundant and widely distributed class of important organic compounds in nature. Glucose, sucrose, starch and cellulose are sugar compounds. Sugar compounds are the main source of energy for all living organisms to maintain life activities.

It is not only a nutrient, and some also has a special physiological activity. For example: heparin in the liver has an anticoagulant effect; the sugar in the blood type is related to immune activity. In addition, the composition of nucleic acids also contains sugar compounds - ribose and deoxyribose. Therefore, sugar compounds are of greater importance to medicine

Can you lose weight without eating carbohydrates

No.

Carbohydrates are an essential part of the human body, just as water is an important part of the composition of the human body, and glucose in the body is mainly carbohydrates converted, if there is no intake of carbohydrates, the body is low in sugar, people will be dizziness, dizziness, white mouth, limbs and other uncomfortable symptoms, affecting their own health, so weight loss can not not eat carbohydrates, it should be the appropriate amount of The body needs to be supplemented with nutrients.

Intake range of carbohydrates during weight loss

The intake of carbohydrates during fat loss is related to the individual's weight.

Under normal circumstances, each kilogram of body weight is not less than 4g of carbohydrates, but during the fat loss period, you need to control the calorie and carbohydrate intake, you can appropriately reduce, but can not reduce too much, so as to avoid carbohydrate supplementation is not enough, so that the body's metabolism is slowed down, and their own health conditions have an impact, the general recommendation in the fat loss period, each kilogram of body weight carbohydrate intake of 2-4g. The general recommendation is that during the period of fat loss, each kilogram of body weight carbohydrate intake between 2-4g, the specific intake of how much according to the individual weight calculation.

Carbohydrate during weight loss how to eat better

During weight loss is generally recommended to eat noodles, rice, porridge, corn, etc. to supplement the intake of carbohydrates, it is not advisable to eat cakes, cookies, etc., because rice, noodles, etc. not only contain carbohydrates, but also contains protein, calcium, potassium and other nutrients, and cakes, cookies, etc., the calories are higher.

Specific weight loss eating carbohydrate small recipes are as follows:

small rice porridge