How to control carbohydrate intake

Everyone digests carbohydrates.

The ability is different, which is related to the salivary starch-digesting enzyme AMY1 gene in the body. The more you carry this gene, the greater your ability to break down carbohydrates.

There is an easy way to test how much AMY1 there is in the human body. All you need is some unsalted crackers, a timer.

And a pen will do. First, try to save as much saliva as you can in your mouth, then put the biscuit in your mouth and time it as you chew it, counting the time you feel the sweetness. Test three times in a row, and take the average.

According to the daily calorie intake of 2000 calories, if you can taste sweetness within 14 seconds, it means that you carry more AMY1 and can eat 250 grams of carbohydrates every day; If you taste sweetness in 15 to 30 seconds, then you can eat 175 grams per day; If you can taste the sweetness for more than 30 seconds, you should be careful, you can only eat 125 grams a day, and if you eat too much, it will become fat.

The so-called carbohydrates. It is a glycolipid that is one of the three major nutrients needed by the human body: fat, glycolipid, and protein. What role do carbohydrates play in our bodies?

Role of carbohydrates (sugars): Carbohydrates are quite abundant in rice, bread, wheat, pumpkin, potatoes. The carbohydrates ingested are digested and absorbed and broken down into glucose, which is stored as glycogen in the liver and muscles.

In addition, some of it enters the bloodstream as blood sugar. On an empty stomach and during exercise, glycogen plays a role in regulating blood sugar levels. Pros and Cons of Carbohydrates:

So, what happens if we reduce the amount of sugar that has a major effect on our body? If you reduce the amount of carbohydrates, it is both beneficial and harmful to the body. If it is appropriately reduced, it is advantageous.

1. The rise of blood sugar levels in the body is inhibited. 2. Make the fat accumulated in the body easy to be consumed as energy. If you reduce it too much, it's not good.

1. Because this will cause insufficient nutrition in the brain, so that attention can not be concentrated. 2. The sugar stored in the liver will be broken down, making the liver function low. 3. The proteins in the body are broken down, and the body becomes easily fatigued.

4. Destroy the pH value of the acid-base balance in the body, so that the blood is acidic. As a result, the lethargy state is too aggressive to reduce the intake of carbohydrates, and its negative effects are great. Low-carb** is to try to limit your daily intake to 1 3 to 1 2.

Low-carb** essentials: The basic point of low-carb** is to control the sugar intake in sugar-rich rice and wheat bread, and choose some high-protein ingredients for nutrition. Now, we will introduce you to the practical points of this low-carbohydrate** method, which only needs to reduce the amount of carbohydrates from the usual diet to lose weight.

1. Chew wellFor sugary foods such as rice and bread, if they are chewed well and then absorbed, blood sugar can always rise, making it difficult to accumulate into fat. Second, especially at night, it is easier to control sugar intake, because the amount of physical activity and activity at night is smaller, and the consumption of sugar will become more difficult, so it is especially necessary to control sugar intake at night. 3. If you take carbohydrates together with vitamin B1 B2 and vitamin B1 B2 at the same time, the sugar will be efficiently converted into energy, and leeks, garlic, and green onions, which are the most abundant in vitamin B1, are all very effective ingredients for this.

300g or more per day – Danger Zone! A large glass of McDonald's strawberry milkshake has almost 100 grams of carbs, and if you don't pay attention to your diet, 300g a day can easily be exceeded. Take it one step at a time, don't worry too much.

Carbohydrates should be consumed in a certain proportion every day to meet the needs of the body, generally speaking, the functional proportion of carbohydrates in CRD is 40 50% is better, in fact, it is the rice, pasta and so on that we eat in our daily life, we must control the amount, a bun for breakfast, a bowl and a half of rice for lunch, and half a bowl of rice at night. In addition, if you want to stay in shape, you should pay attention to the fat intake in the energy diet, which is generally enough to consume 20% per day. If you eat something greasy, you can eat a mechen.

The study found that Chinese women should control their carbohydrate intake

After reading the report of Xinhuanet, let's talk about why we need to control carbs? Why should women control carbs more?

First of all, we need to understand, what is carb?

Carbohydrate is composed of three elements: carbon, hydrogen and oxygen, and is called carbohydrate because it contains a ratio of two to one in hydrogen and oxygen, the same as water. It is the cheapest of the three main nutrients that provide the body with energy. Carbohydrates in food fall into two categories:

Effective carbohydrates that humans can absorb and utilize, such as monosaccharides, disaccharides, polysaccharides, and ineffective carbohydrates that humans cannot digest, such as cellulose, are essential substances for the human body.

To put it simply, carbs are sugar! Cooked rice! Noodles! Fruit! Drink! All contain a lot of carbs!

How does the body of a poor friend use sugar?

First of all, sugar is a heat energy, which can maintain the characteristics of life and provide energy to the body! For the body to burn calories! If you consume too much sugar, or do not completely consume the intake of sugar, there will be excess sugar in the body, and the excess sugar will be converted into fat by insulin, and accumulate it, and people will become obese, coupled with inactivity, it will lead to cardiovascular disease, hypertension, diabetes and other diseases!

The report said that women should control carbohydrates more than men, and I think the main reason is that most women have limited exercise, resulting in excessive fat accumulation, which eventually leads to a higher possibility of disease than men!

So how should we control our carbohydrate intake?

First of all, it is necessary to make it clear that it is not impossible to ingest, but to control the intake of carbs according to your own activity! The live Wang buried locust has a lot of momentum and a lot of exercise! There must be enough carbs to provide energy!

If you have a small amount of activity, in order to avoid too much sugar or fat in the body, you need to reduce the intake of carbohydrates as much as possible!

Reduced to a minimum, such as flour, white rice and white bread, contain a lot of carbohydrates, but the nutrient value is not high. Therefore, it is recommended that you can give up refined food and pants and choose whole grains, which will be rich in fiber.

01 Try to avoid sweets, beverages, pastries, desserts, although they taste good but lack nutrients, these foods will cause blood sugar to rise. If you really want to have a snack, you can choose frozen dried fruit or fruit.

02 You also need to pay attention to the starch content, reduce vegetables such as corn and potatoes as much as possible, 150 grams of baked potatoes will contain 30 grams of carbohydrates, so you can use other vegetables instead of cracks.

03 Choose low-carbohydrate foods as much as possible, for example, red meat will contain a lot of protein, but very little carbohydrates, so you might as well choose to eat more.

04 The cooking method should be boiled as much as possible, not fried, no matter what kind of food, you should avoid putting too much oil, because the batter used in frying will also contain a lot of carbohydrates.

Carbohydrates are the main body calories, but they are also the cause of obesity. Since carbohydrates are broken down, simple sugars are used to provide the energy supply needed for human activity. However, if the body has enough motivation, it will be converted into fat and stored for future needs.

This naturally increases the probability of obesity, so it advocates that as long as the intake of carbohydrates is reduced, it can play a good role in the case of not avoiding food. As a result, the "low-carbon" based health food has gradually become known as the rookie in the market, and the sales performance of this kind of food this year has even surpassed the trend of "low-fat" health food.

It is true that too much carbohydrate intake can lead to obesity, but if it is completely eliminated as a result, it can lead to health problems. How to eat smart and eat smart? Experts pointed out that when ordinary Yanyu people hear carbohydrates, they often directly associate rice, flour and other foods, but if they are distinguished by carbohydrate form and absorption by the human body, they can be subdivided into two types: simple carbohydrate high Zaobi compound and complex carbohydrate.

Generally speaking, simple carbohydrates are easily absorbed by the body and are mainly found in sucrose, fructose, honey and dairy products. Complex carbohydrates that are less easily absorbed by the body are cereals, vegetables, whole wheat bread and wheat. Therefore, if you really want to lose weight and improve obesity, it is recommended to reduce the intake of simple carbohydrates, such as cakes and milk, and try to eat some high-fiber complex carbohydrates such as cereals, vegetables, and whole wheat bread, and do more exercise to improve metabolism and burn excessive calories, which is an effective long-term way.