Among people who lose weight and fitness, "low-carb diet" is becoming increasingly popular.
More and more people are beginning to pursue thinness as beauty, starve to get a good figure, and refuse carbohydrates, but what you don’t know is that a study published in the international comprehensive academic journal “Natural Human Behavior” reminds us: the intake of carbohydrate in the diet will affect a person’s mood. Simply put, if you eat less carbohydrate, people are prone to depression and other problems.
Carbohydrates manipulate your body
When it comes to carbohydrates, many people think that they are the staple food, but in fact the two are not completely equal. Carbohydrates are a big family. According to their chemical structure and physiological effects, they can be divided into:
monosaccharide , such as glucose and fructose , which has a high sweetness and is an important raw material for the production of beverages and candy;
disaccharide , such as sucrose, maltose , lactose ;
oligosaccharide (3~9 monosaccharides), such as maltodextrin ;
polysaccharide (≥10 monosaccharides), common ones include starch (staple food), dietary fiber, etc., which are insoluble in water and have no sweetness.
Carbohydrates are the main energy source of the nervous system and the heart, and can be hydrolyzed in the intestines to glucose that can be absorbed and utilized by the human body.
When you don’t eat or eat less staple food, neurotransmitters are prone to disorders, and many nervous system functions have occurred, such as emotional depression, decreased thinking ability, insomnia, depression, etc.
Carbohydrates are also the main fuel for muscle activity. If the body lacks carbohydrates for a long time, symptoms such as poor endurance, reduced work efficiency, insufficient energy, ketoacidosis, and even shorten life span.
In addition, carbohydrates are also involved in the composition and various activities of the body's cells, and have important functions such as regulating blood sugar, saving protein and antiketogenics. Therefore, protein, fat, etc. cannot replace carbohydrates and play a role.
What do you feel if you eat less carbohydrate?
Carbohydrates play an important role in maintaining normal physiological functions. Insufficient carbohydrate intake may lead to muscle fatigue, hypoglycemia, malnutrition, etc.
1. Muscle fatigue: After carbohydrates enter the body, they are absorbed and digested and converted into glycogen , thereby providing energy for our physical activities. If carbohydrates are insufficient intake, muscle fatigue may occur during exercise.
2. Hypoglycemia: Carbohydrates can increase blood sugar concentration, but if there is insufficient carbohydrate intake for a long time, it may increase the risk of hypoglycemia.
3. Malnutrition: The long-term lack of carbohydrates in the human body will lead to malnutrition. For example, some people may not eat grains, potatoes and mixed beans for a long time, which may lead to insufficient intake of trace elements such as zinc and magnesium in the body.
4. People who are not focused, have a long-term low-carb diet, their thinking and activity ability also decreases, resulting in inattention, fatigue, lethargy, , etc.
is a little more serious, and may experience symptoms such as memory loss , menstrual disorders, muscle weakness, anemia, and trembling.
recommended amount and minimum amount of carbohydrate intake
Currently, the carbohydrate intake recommended by nutrition experts from various countries accounts for about half or more than half of the daily energy needs. The recommended range in my country is 50%~65%.
If an adult needs 2,000 kcal of energy per day, he should consume about 250 to 300 grams of carbohydrates.
This amount is equivalent to 70~100 grams of staple food ingredients (raw weight) per meal. It can be converted into 2~3 full bowls of cooked rice every day, or eat a small bowl of rice and add a small amount of fruit per meal.
recommendation also requires that these carbohydrates must come from a variety of natural foods, including coarse grains, beans, potatoes, fruits, etc., and cannot be a single food such as white rice or white steamed buns and every meal.
Among them, the intake of dietary fiber is 25~30 grams per day, and the added sugar does not exceed 50 grams per day, and it is best to limit it to less than 25 grams.
You should also eat a certain amount of carbohydrate when losing weight, so as not to consume more protein due to insufficient energy, resulting in muscle loss.
According to the minimum amount specified in the dietary nutrient reference intake standard, you should eat at least 120 grams of carbohydrates per day, which is equivalent to 160 grams of dry food. If you are a bedridden person, or just want to eat on a diet and lose weight without cooperating with exercise, you can still eat this amount.
But it should be noted that the weight loss method of not eating staple food will have certain effects in the short term. Once you resume eating staple food, it will rebound wildly, and may also increase the risk of gallbladder diseases, kidney stones, , gastroenterology and other diseases. It is not advisable to persist for a long time.
There are 4 keys to scientifically intake of carbohydrates
- Steam more, fry less, eat more grains
- Diversified
- Meals with grains
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