56-year-old Uncle Wu was found in the previous two years, and has been taking the medicine to control the condition, but the condition has been controlled in two years.EssenceUncle Wu feels that he has a lot to do with his unknown diet. Searching online to learn that carbo water intake can lead to rising blood sugar, and it is also easy to cause body obesity.
So he cut the carbohydrates directly from the diet, only eat meat and other foods every day, and did not eat a staple food.At the beginning of the time, did decrease.But soon things were wrong. He began to feel thirsty, dizzy, and weak, and he fainted on the road a day.
After being sent to the hospitalIntersection
1. Carbohydrate, the quality is more than the number !
carbohydrate is the main source of physical energy, especially the brain and red blood cells almost rely on carbohydrates to supply energy.About 50 ~ 65%of the energy required for a day needs to be provided by carbohydrates, which shows its importance to health.
And carbohydrates can provide energy to the brain , the decomposition of glucose will quickly supply the brain energy to ensure that the brain is clear and agile.Once the carbohydrate intake is insufficient, the body needs to consume the protein to supply the energy. For a long time, the liver will be overweight and the immunity will decrease.
In addition, the intake of carbohydrates also affects blood sugar levels Slow -absorbing staple foods help stabilize postprandial blood sugar.
carbohydrates are mainly existing in staple food, rhizome vegetables, and consumption of sugar. The carbohydrates in grain foods are mostly starch, and the rhizome vegetables have starch and rich dietary fiber.Many people choose to reduce carbohydrates to lose weight, which is the so -called "low carbohydrate diet".
However, a new study published by the research team of Harvard University in the United States states that weight loss cannot be rely on reducing carbohydrate intake, and the quality of carbohydrates is equally important.
Researchers have incorporated data in 3 studies of 123,000 years of age, 45 years old, according to the subjects food source and source of food andQuality, divide its low carbohydrate diet index into 5 types:
① Total low carbon water diet, not specially distinguished from the source of carbohydrates;
② Animal low -carbon water diet, animal protein and fat intake;
③ plant -based low -carbon water diet, this diet mode usually contains more vegetables and beansFoods such as nuts and seeds;
④ Healthy low -carbon water diet, mainly the intake of plant protein, healthy fat, and less refined carbohydrates;
⑤ Unhealthy low -carbon water diet, this diet mode usually contains more processing foods, high sugar and high -fat foods.
During the 4 -year follow -up period, the researchers found that the diet mode of the ①② came class mode is more related to the weight growth.0.03/0.36kg.
In simple terms, By choosing foods rich in high -quality carbohydrates, people can control weight more effectively, and can also reduce the risk of diabetes, heart disease and cancer. .
2. Research: The increase in low-carbon water diet is 13%due to death risk?
Low -quality carbohydrates mainly refer to foods with high processing, lack of fiber and other nutrients, and high sugar content, such as white bread and candy.This kind of food is rapidly digesting and easily leads to rapid rise in blood glucose levels. Long -term excessive intake can cause health problems such as obesity and diabetes.
Some studies have found that low -quality carbohydrates "heart" is folded again.A study in the United States New England Medical Magazine involved a study involving the worlds 35 to 70 -year -olds in the world, and a 9.5 -year follow -up of the subjects were followed.The researchers investigated the diet of the subject through the questionnaire survey, and evaluated the blood glucose index and blood glucose load of the diet.
After analysis, it is found that Low -quality carbohydrate diet model and cardiovascular disease and death risk increase are even more healthy than most fat.
In addition, a study based on the 2003 ~ 2014 American Health and Nutrition Survey states that low-quality carbon intake within a day is compared to comparedFor many people, All risk of death will increase 13%.
What the total amount and treatment of carbohydrates intake daily.As long as dinner is more low -quality carbohydrate, the risk of death of diabetes will increase; if high -quality carbohydrate intake of dinner will reduce the risk of death and cardiovascular death, it will decrease by 30%and 18%, respectively.
However, low -quality carbohydrates that are mad on the Internet are more harmful than fat to the body. In fact, it is not reasonable and meaningless.
Because carbohydrates and fat are indispensable ingredients, carbohydrate intake accounts for about 50%of the total calories a day is the healthiest state Under this premise, it is appropriate to increase the intake of high -quality carbohydrates.The daily intake of fat amount should be 20 ~ 30%of the whole -day calories . Excessive fat intake and too little are not good for health.It cannot be said that fat and carbohydrates are not good for health, as long as the amount is controlled.
How to eat carbohydrates?Please collect this "carbon" strategy
High -quality carbohydrate refers to substances that can improve insulin sensitivity, improve lipid metabolism, and reduce systemic inflammation.It mainly includes 5 sources: whole grains, fruits, vegetables, potatoes, and miscellaneous beans .
The latest guidelines of WHO proposed that high -quality carbohydrates should gather three points, namely dietary fiber , whole grains and Fruit and vegetable .The daily intake of fruits and vegetables should be at least 1 catties. The more whole grains, the better, and the dietary fiber daily & gt; 25g.These three points are important, lacking.
However, data shows that most of the carbohydrates, fat and protein intake of the people in my country exceed the standard, but the median intake of carbohydrates is only 9 ~ 10g, compared to compared to There is still a large gap in the recommended 25G.
A survey on US dietary data published on Jama shows that low -quality carbohydra intake accounts for 45%of total calorie intake, high -quality carbon water only accounts for 10%, this shows that peoples dietary structure is generally not healthy enough.
How to ensure that you can consume enough high-quality carbon water in your daily life?It is important to do three points.
1, staple food thickness
Daily staple food should be maintained about 1/3Rough grain , at least one meal uses miscellaneous beans, grains, and potatoes as a staple food to increase the bodys dietary fiber intake.
2. Choose dark vegetables
There are a lot of vitamin C, polyphenol anti -anti -in -dark vegetables Oxidation substances and rich dietary fiber, my countrys dietary guidelines recommend adults 300 ~ 500g of vegetables per day, of which dark vegetables account for at least half.
3. Poofed, fried less
The staple food should eat less fried rice and fried food,There are a large amount of oil in this kind of food, and the nutritional value is not high.Frequent eating can increase the risk of body obesity, which is not good for blood sugar, weight, and blood lipid control.
carbohydrates are indispensable for health. Do not completely reject carbohydrates because of daily waste, otherwise it will bring one health to health.The negative effects of the series.
Reference Information:
[1] "How to distinguish high -quality VS inferior carbohydrates?After reading it, I finally understand ". Life Times .2024-03-09.
[2]" Which "carbon water" is fatter?The answer to over 130,000 people gives the answer ". Life Times .2023-10-11.
[3]" [Science Popular Nutrition] "WHO" carbohydrate: Quality> quantity!". Clinical Nutrition Network .2023-12-26.
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