2023-06-12 03:19:00
carbohydrate It is one of the main nutrients needed by the body, found in rice, bread, beans, cereals, milk, vegetables and fruits.
benefits of carbohydrates The body uses it for energy. by turning carbohydrates into glucose and delivered to cells and organs throughout the body through the bloodstream to give the body strength and energy to perform various activities
But why do people tend to avoid and try no flour Some choose to eat like Low-Carb The truth is that good flour can be eaten. healthy carbohydrates Know how to choose to eat. Guaranteed not to be fat.
Know carbohydrates: divided into 3 types:
1 sugar, simple carbohydrates Found in fruits and vegetables called fructose (Fructose) found in milk called lactose (Lactose) and synthetic sugar sucrose (Sucrose) used to cook food such as cookies, candy, beverages, processed foods.
2 complex carbohydrates Found in vegetables, fruits, whole grains, corn, potatoes, beans, brown rice, whole wheat bread, white bread, white rice, and pasta.
3 fiber iscomplex carbohydrates But the body cannot create itself. It needs to be obtained from foods such as vegetables, fruits, nuts, grains, eating this type of starch helps to get full quickly. suitable for people who control weight Contains fiber to help reduce constipation. lowering cholesterol and blood sugar levels
Why does eating flour make you fat? Eating too many simple carbohydrates or refined starches The body will decompose it into glucose. which will be absorbed into the bloodstream The hormone insulin then transports glucose to the cells for energy in the body.
But if the glucose is not used up The body stores it in the liver and muscles in the form of glycogen. for backup power If the amount of glucose is more than necessary, it will be converted to fat instead. This is where obesity comes from.
Meanwhile, if glucose is not enough Muscles can break down themselves into amino acids. to convert into glucose for the body to use as energy But if you lose too much muscle, it will have a negative effect on your body movement. Carbohydrates play an important role in helping the body have enough energy. and maintain muscle mass
5 Reasons to Eat Healthy Carbohydrates
1 Eat flour and feel good. This statement is not exaggerated. There is research thatcarbohydrateaffects serotonin levels in the brain Make a good mood in the document of Archives of Internal Medicine A study reported that volunteers ate 20-40 grams of carbohydrates per day for 1 year, which was very low, comparable to a small cup of rice and a small piece of bread, measured to cause anxiety and irritability more than volunteers eating fatty foods. low and eatcomplex carbohydrates such as whole grains, fruits and nuts.
2 Eating starch helps control weight. Don’t panic… understand that you have to choose.healthy carbohydrates A study from Brigham Young University in Utah followed the diets of middle-aged female volunteers for nearly two years who ate high-fiber complex carbs (carbohydrates). As a result, their weight remained stable. Some people can lose weight too.
3 Carbs Prevent Heart Disease research found Eating 5-10 grams of high-fiber carbs, such as oats and beans, a day lowered bad LDL cholesterol by 5%. that LDL decreased and HDL increased
4 Eat starch to help memory A study has been reported that a group of women eatLow-Carb Consecutively for 1 week, I feel that my memory is getting worse. From answers like…why did I suddenly walk into this room? Or where do you put the keys? Although the test results are not clear. But it’s in a report by the American Dietetic Association at Tufts University.
5 Eat healthy carbohydrates to reduce waistline. According to the Journal of Nutrition study in adult volunteers. By eating 3 portions of whole grain cereals (about 1.5 cups) in 1 consecutive day for 1 month, it was found that in addition to stable weight. Can also reduce belly fat by 3.6%, overall fat by 2.4% compared to people who eat half a cup.
How Much Flour Should You Eat? Thai nutrition office recommends eatingcarbohydrate45-65 percent of your daily energy intake (depending on gender, age, weight, congenital disease and daily activities)
That is, in 1 meal, divided into 4 parts, there should be 2 parts of vegetables and fruits, 1 part of rice or grains, and 1 part is protein from meat, beans, eggs or milk.
Can low-carb be eaten? if choosehealthy carbohydratesdoes not make you fat or if eating low-carb must be in the middle way Not even causing the body to lack carbohydrates Because there may be negative effects such as constipation, headache, cramps, the body feels like there is no energy. and may cause other negative consequences
Healthy Carbohydrates : Easy to find, it is food in everyday life already.complex carbohydrates which has a complex chemical structure The body takes longer to digest and absorb than the simple form. Therefore does not cause the blood sugar level to rise quickly and should eat more often because it is high in fiber and nutrients
These include fresh fruits and vegetables, which contain vitamins, minerals, fiber and antioxidants, whole grain rice, whole wheat pasta, whole grains, and beans.
partsimple carbohydrates The body will digest and absorb quickly. Causes blood sugar levels to rise faster, found in vegetables, fruits, cow’s milk, sweets, sweet drinks, etc.
References: poppad.com, eatingwell.com
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