Carbohydrate is a compound composed of carbon, hydrogen and oxygen. It can also be understood that plants absorb water in the soil, as well as carbon dioxide in the air, and synthesize organic matter in the chloroplast through photosynthesis.
in nutrition, carbohydrates, also known as sugars, are one of the “three major” nutrients necessary for the human body, and are the basic energy substances to maintain the normal activities of the human body. According to their different structures, they can be divided into four types. They are monosaccharide, disaccharide, digestible polysaccharide and non digestible polysaccharide.
digestible polysaccharides and disaccharides, after entering the human body, are decomposed into glucose. After entering the blood, they are called blood glucose, providing energy for human tissue cells. Eating too much sugars, on the one hand, may cause blood sugar to fluctuate violently, which is not conducive to human health. At the same time, the excess sugar substances will be converted into fat, the body is easy to get fat, and is not conducive to human health.
in recent years, due to excessive material satisfaction, nutritional imbalance, obesity and the “three high” problem of the elderly are increasing, which seriously threatens human health. So the call for a “low carbon” diet is growing.
if the energy required by the human body is regarded as a whole, if the energy provided by carbohydrates accounts for less than 40% of the total energy, it is a “low carbon” diet, and the rest of the energy required is provided by protein and fat.
people with a medium carbon water diet, that is, those who consume 50% – 55% of the total energy consumed throughout the day, have the lowest risk of death.
low carbohydrate diet, i.e. less than 40% of the daily carbohydrate capacity; and high carbohydrate diet, which provides more than 70% of the total energy per day, has an increased risk of death.
the research report also pointed out that: from the age of 50, the average expected survival time of people on a medium carbon diet is 33 years, that is, 83 years old. However, the low-carbon diet decreased by 4 years, while the high-carbon diet decreased by about 1 year.
it can be seen that blind pursuit of low-carbon diet is not good for human health, and it may also reduce life expectancy, especially for some long-term dieters.
the “three major” nutrients can provide energy to the human body and are the basic substances to maintain human life activities. In the energy matching of human body, nutrition protein accounts for 30%, fat accounts for 20%, carbohydrate accounts for 50%, such as rice and wheat; in refined rice, starch content accounts for 55-65%; in refined flour, starch content accounts for about 55%. This also established its staple food status in the food, so in our country “south rice north” view.
in addition, the content of cereals is also very rich. For example, corn, millet, sorghum, buckwheat and other food materials also contain rich starch, which can be used as a substitute for staple food.
for example, soybeans, black beans, red beans, mung beans, adzuki beans and lentils are also rich in starch, but they are lower than refined grains and flour. Contains more abundant cellulose, so it can be used for porridge, soup, etc., as a supplementary food.
green leafy vegetables, such as leek, cabbage, radish, etc., are also directly stored in the leaves. So don’t think there is no digestible polysaccharide in vegetables.
in the process of diet, if all of them are refined grain and flour, and they also like to eat sweet food; while eating less vegetables and meat, it is easy to lead to a “high carbon” diet.
but prefer to eat meat, including eggs, milk and so on, it is easy to lead to excessive energy from fat and protein, and too little energy from carbohydrate, resulting in low-carbon diet.
therefore, in daily diet, in addition to three meals a day, we should also pay attention to a balanced diet and the matching of meat, vegetables and grains.
in addition, Dr. Sharon moalim, a neurogeneticist and evolutionary biologist in the United States, also said that the function of each person in digesting carbohydrates is different, which is related to the salivary starch digestive enzyme in the body’s endocrine. The richer the secretion of this enzyme, the stronger the decomposition ability.
therefore, everyone should know their own physical state in order to better arrange their diet. OK, let’s share it today. See you next time. CUISINE&HEALTH