Obesity can cause many modern diseases, and various methods of weight control and weight loss have appeared
A. Scientific weight loss: Carbon water intake cannot be ignored
"Don't eat after lunch", "don't eat staple food for dinner", "eat less carbohydrate and more protein"... In order to lose weight, some distinctive diet plans have become popular methods, but are they scientific?
Too much carbohydrate intake is prone to obesity, which does not mean that you can skip carbohydrates and use fat and protein instead. The three major nutrients of carbohydrates, fats and protein are the energy sources of the human body. No matter which one eats too much, it will be converted into fat accumulation in the body, leading to obesity.
Why can't carbohydrates be eaten less or not? Carbohydrates are a cleaner, more economical and safer source of energy. All three nutrients produce energy, but in the process of human metabolism, they produce different "garbage": the metabolites of carbohydrates are water and carbon dioxide. Water can be excreted with urine and sweat, and carbon dioxide can be excreted with breathing. Therefore, it is relatively “clean”; fat metabolism will produce ketone bodies, and people’s ability to decompose ketone bodies is limited. Excessive accumulation of ketone bodies may lead to ketoacidosis. This is also a complication often caused by excessive control of carbohydrates in diabetic patients. One of the symptoms; protein provides energy. In addition to water and carbon dioxide, the metabolites also include urea, creatinine, creatine, ammonia, etc., which need to be excreted in the urine through the kidneys, which increases the burden on the kidneys. Therefore, people with poor kidney function should not take it. High-protein diet plan.
In addition, carbohydrates are essential nutrients for the maintenance of normal brain function. If you do not eat carbohydrates, your blood sugar concentration will drop, which may impair brain cell function.
Therefore, regardless of the dietary guidelines of China, Japan or the United States, it is recommended that for healthy people, carbohydrates should account for 50%-65% of the total daily energy intake, fat 20%-30%, and protein 10%-15 %. The so-called "net celebrity" ketogenic-diet, low-carbon water diet, increase fat to exceed the ratio of carbohydrates, ketone bodies will greatly increase, which will adversely affect human health.
B. Eat well: how to eat carbohydrates reasonably?
Coarse grains:
Mix 1/3 ratio to eat
The nutritional value of polished rice and white flour is not high and the glycemic index is high, but it can't go to the other extreme, completely replace polished rice with coarse grains. You can use a 1/3 coarse grains and 2/3 refined grains in a meal, so that the taste is moderate and the nutrition is comprehensive. Otherwise, eating large amounts of coarse grains will put pressure on gastrointestinal digestion, especially for people with gastric ulcers and gastritis, which can easily aggravate the condition.
Food diversification is very important. It is recommended that healthy people consume more than 12 kinds of food every day and 25 kinds of food every week. There are many carbohydrate choices, not just rice. Grains and potatoes such as sweet potatoes and potatoes, and root vegetables such as pumpkin and taro are also sources of carbohydrates and can be used as staple foods.
Children and the elderly:
Carbon water scheme can be fine-tuned
Different groups of people, the intake of the three major production nutrients can be slightly adjusted on the basis of the large supply ratio framework. Just as the carbohydrate intake of diabetic patients should account for 45%-60% of the total energy, which is 5% lower than that of healthy people, carbohydrate still accounts for the bulk of the three major nutrient intakes.
Relative to the intake ratio of healthy people, the younger the age, the lower the proportion of carbon water. Simply put, for children, it is not emphasized to eat more fruits and vegetables, just appropriate. Because children have smaller stomach volumes than adults, they need to choose foods with higher nutrient density such as milk and eggs to meet their growth and development needs.
The elderly can slightly increase the proportion of protein intake. The ability of the elderly to synthesize protein decreases and faces muscle atrophy, so they should pay attention to proper exercise and protein supplementation. High-quality protein can be supplemented from white poultry meat and seafood, especially some elderly people with high blood fat and high blood pressure. Marine fish not only have low fat content, but also rich in omega-3 fatty acids, which have a certain protective effect on blood vessels.
Getting nutrients from natural foods is a priority. If the elderly have bad teeth, the vegetables are overcooked, vitamin C is destroyed, and fruits are not eaten enough, you can add vitamin C; if you drink less milk due to lactose intolerance, soy products are not too often, you can Add some calcium; if you are afraid of high fat and high cholesterol and eat less meat, you can add some protein powder to make up for the lack of dietary nutrition.
Fitness crowd:
Can increase protein appropriately
People who want to increase muscle fitness should increase protein appropriately to promote muscle synthesis. For example, the average person's protein intake accounts for 10-15% of the total energy in a day, and athletes can increase it to 20%. But it should be noted that protein cannot be too high or even replace carbon water for energy. In addition, if there is not enough exercise, the diet plan of the fitness crowd cannot be copied, so as not to cause metabolic burden.
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