What foods belong to high-quality carbohydrates
There are a lot of carbohydrates in people's daily diet, and the lack of carbohydrates in the diet will lead to general weakness, fatigue and decreased blood sugar content. Let's share what foods belong to high-quality carbohydrates and which foods belong to high-quality carbohydrates. 1. Brown rice: Brown rice contains rice bran layer and germ layer that polished rice does not have, which can improve physical fitness and improve the metabolism.
2. Oats: Oats are rich in soluble and insoluble crude fiber.
3. Barley: Barley is rich in dietary fiber, and its nutritional content is similar to other cereals.
4. Wheat bran: contains a lot of B vitamins, cellulose and vitamins.
5. Corn: Corn contains more crude fiber and is rich in calcium, phosphorus, selenium, lecithin and vitamin E, etc.
carbohydrate:
is an organic compound which is composed of three elements, carbon, hydrogen and oxygen, and is the most abundant in nature, and has a broad-spectrum chemical structure and biological functions. It can be represented by the general formula CX (H2O) y. Because it contains two to one hydrogen and oxygen, just like water, it is called carbohydrate. It can provide heat energy for human body.
carbohydrates in food are divided into two categories: effective carbohydrates that people can absorb and utilize and ineffective carbohydrates that people can't digest. Carbohydrate is the main source of energy needed by all organisms to maintain life activities. It is not only a nutrient, but also some of them have special physiological activities.
What foods are high-quality carbohydrates?
Oats
Oats are low-glycemic foods. Oats are rich in water-soluble dietary fiber, and complex typical forms can slowly release energy, which can keep you motivated for a long time, especially oatmeal, which is an ideal breakfast!
Sweet potato
High fiber, complex carbohydrates, rich β-carotene, iron and vitamins C and E are all factors that make sweet potato an excellent source of carbohydrates
Quinoa
Quinoa may be unfamiliar to you, as long as you will always see this term in fitness articles, which is almost considered as a super food, except for carbohydrates. There is also a high content of good fat and complete protein, which makes quinoa a a food with low blood sugar. In addition, quinoa is high in cellulose, vitamins and minerals, and it has almost all the nutrients you want, so don't miss it!
brown rice
brown rice retains a rough surface layer (including cortex, aleurone layer and germ). Therefore, compared with white rice, it is rich in many vitamins, minerals and fibers, which is also the reason why the GI value of brown rice is not high.
beans
the high fiber of beans can increase satiety, rich in protein and very complex carbohydrates, which can be converted into energy very slowly!
whole wheat bread
"1% whole wheat toast is made of real whole wheat flour, not whole wheat flour with wheat bran; "Whole wheat flour is to directly grind wheat, retain the nutrition of wheat, including bran, germ and endosperm, and can no longer be accurately controlled, so the blood sugar value is low and the nutritional value is high. Which foods belong to high-quality carbohydrates 2
How to eat to lose weight 1. One bottle of milk per person every day
Add a bottle of milk every morning after breakfast or one hour before going to bed to form the habit of drinking milk. Milk is rich in calcium. It has been reported in literature that the occurrence and progress of atherosclerosis, hypertension, colon cancer and Alzheimer's disease are all related to calcium deficiency. As for people who can't drink milk because of lactase deficiency, they can drink yogurt instead.
2. One egg per person per day
Lecithin in yolk can reduce blood viscosity and avoid cholesterol deposition. The essential amino acids provided by eggs are very suitable for human needs.
3. Eating beans and bean products every day
Beans and bean products can not only help solve malnutrition, supplement protein needed by human body, but also prevent overnutrition, unlike eating meat, which will increase cholesterol. Among them, soybean has the highest protein content and the best quality among the existing crops.
4. Create conditions for eating marine fish
Marine fish oil is rich in unsaturated fatty acids, which can reduce blood lipid. When polyenoic acid is combined with cholesterol in blood, it can reduce platelet aggregation, reduce blood viscosity and effectively eliminate fat deposition in blood vessels, so it is a blood vessel "scavenger".
5. Eat more poultry meat and less pork
protein in livestock meat and poultry meat is an animal protein, which is an essential nutrient for human body. However, pork has a fly in the ointment and contains a lot of saturated fatty acids. Therefore, nutritionists are in favor of eating more chicken and duck, not that pork can't be eaten, but that eating less pork is good for health.
6. It is best to eat 5 grams of vegetables (including 5-1 grams of fruits) every day
Vegetables and fruits are rich in vitamins and minerals, as well as dietary fiber. It can not only prevent constipation, but also reduce the damage of harmful substances in feces to intestinal wall to prevent intestinal cancer, and it is also beneficial to prevent obesity and improve lipid metabolism.
Dietary principles during weight loss
1. Improve the concept of diet
Most obese people have the habit of eating fast food. Not only eat fast, eat a lot, but also eat greasy and messy. Correct eating habits should be slowed down and chewed fully before taking the next bite. At the same time, eat carefully. I often hear people say that they don't know what to eat later. This lifestyle can easily lead to overeating. The correct way is to record the contents of the previous meal, so as to distribute the food and food intake of the next meal and make the three meals balanced.
2. Eating less at dinner is the most important thing.
When we come home from work one day, what we enjoy most is a hearty dinner, but at this time, a dinner may make our calories exceed the standard for the whole day. Therefore, it is very important to eat well at dinner. Many people choose not to eat after noon. In fact, this is the most harmful practice to the stomach. It is best to eat some low-calorie vegetables with some rice at dinner.
3. Control oil intake
Of course, you can't lose weight with heavy oil and heavy salt, but the lack of high-quality oil intake for a long time will not only lead to decreased immunity, break the balance in the body, but also be detrimental to weight loss. There are two key points to control oil intake: choosing good oil and suitable cooking methods.
4. Chew slowly and slow down
Once you lose weight, you will be hungry after exercising. When you are hungry, you will gobble up, so just overcome yourself. Don't let yourself eat too fast to avoid eating too much. It is best to slow down as much as possible. It's best not to believe the phrase "eat while it's hot", because hot food contains relatively high calories.
5. I have to eat breakfast
If I can only eat one meal every day, I will choose breakfast! A day's plan lies in the morning, and it is also good for the body. After a night's sleep, the body uses 7788 nutrients, so we need to eat a rich breakfast to provide enough fuel for the body to improve metabolism and burn fat! Moreover, a rich breakfast can reduce the desire to eat in the future, which can help us to eat less snacks in disguise, so we have to eat breakfast! Which foods belong to high-quality carbohydrates? 3
Carbohydrate food for weight loss
1. Corn (suggestion: eat in combination, not singly)
Every 1g of corn contains 16 kilocalories, 2.9g of cellulose, 4.g of protein, 1.2g of fat and 22.8g of carbohydrates.
2. Sweet potato (suggestion: steaming and roasting is the best, and it can be matched with milk, and the quantity should be controlled)
Every 1g of sweet potato contains 86 kilocalories, 3.g of cellulose, 1.57g of protein, .1g of fat and 2.12g of carbohydrates.
3. Taro (recommended for cooking)
Every 1g of taro contains 331kJ of energy, 2.9g of cellulose, 2.2g of protein and 78.6g of moisture.
4. Potatoes (suggested: cooked and eaten, which is easier to digest with milk)
Every 1g of potatoes contains 81 kilocalories, 1.1g of cellulose, 2.6g of protein, .2g of fat and 17.8g of carbohydrates.
5. Peas (suggested: can be matched with corn, diced carrots and diced chicken breast)
Every 1g of peas contains 32. kilocalories, 4.8g of protein, .8g of fat and 2.6g of carbohydrates.
6. Mung beans (suggested: mung beans are mixed with rice to cook porridge or rice 1:2)
Every 1g of mung beans contains 329 kilocalories, 6.4g of cellulose, 21.6g of protein, .8g of fat and 62.g of carbohydrates.
7. Red beans (suggested: cooked with rice)
Every 1g of red beans contains 324 kilocalories, 7.7g of cellulose, 2.2g of protein, .6g of fat and 63.4g of carbohydrates.
8. Millet (suggestion: cook millet porridge or mixed rice to nourish the stomach gently)
Every 1g of millet contains 361. kilocalories, 1.6g of cellulose, 9.g of protein, 3.1g of fat and 75.1g of carbohydrates.
9. Brown rice (suggestion: soak it fully before eating, and it can be matched with beans)
Every 1g of brown rice contains 348. kilocalories, 3.4g of cellulose, 7.7g of protein, 2.7g of fat and 75.g of carbohydrates.
1. Oats (suggestion: buy raw oatmeal with fruits, grains, nuts and milk, with balanced nutrition)
Every 1g of oats contains 42. kilocalories, 6.9g of cellulose, 8.9g of protein, 11.1g of fat and 73.5g of carbohydrates.