sugar and starch are all carbohydrate , which is an indispensable nutrient for the body. Carbohydrates enter the intestine and convert them into glucose and are digested and absorbed, providing the body with enough energy. However, in order to reduce weight, some people strictly control carbohydrate intake. Although it can reduce weight, it is prone to bad emotions and reduce learning and work efficiency.
What happens if you eat less carbohydrates?
1. Slow gastrointestinal peristalsis
Coarse grains and potatoes contain carbohydrates, and mixed beans are rich in dietary fiber, providing sufficient dietary fiber, which can increase the content of bacteria in the intestines, accelerate gastrointestinal peristalsis, and improve constipation problems.
2. Hands and feet are prone to cold
. Maintaining a low-carbohydrate diet pattern for a long time can easily lead to insufficient energy, and the blood circulation of slows down, resulting in cold hands and feet.
3. Cannot concentrate
. Do not eat or eat too few carbohydrates, which can reduce your thinking and activity ability, prone to obvious fatigue and drowsiness . Can’t concentrate when doing things. Not eating carbohydrates for a long time can also reduce memory, leading to menstrual cycle disorders or amenorrhea, causing muscle weakness and trembling in limbs, as well as anemia , etc.
4. Sleep is prone to abnormality
Carbohydrates can increase the glucose content in the blood after entering the body, increase the level of insulin , so that too much tryptophan enters the brain, thereby helping to stabilize emotions. However, not eating carbohydrates for a long time can easily cause neurotransmitter disorders, leading to emotional abnormalities and insomnia.
5, blood sugar fluctuates easily
For diabetic patients, be careful when it comes to carbohydrates. Insufficient intake will produce too many metabolites, increase the burden on the liver and kidneys, and may even cause hypoglycemia.
How to scientifically intake carbohydrates?
1. There are cereals in three meals a day
. Ensure that there must be enough cereals for breakfast, lunch and dinner, and different types of cereals are used as the staple food. For example, you can choose bread for breakfast, steamed buns or buns for lunch, and rice porridge or millet porridge for lunch.
2. Coarse grains and fine grains are combined with
. When making staple food, you cannot simply add rice. You can also add corn, buckwheat , millet or oats and various mixed beans according to your taste; you can also eat whole wheat steamed bun , corn cakes or eight-treasure porridge, etc., which can also achieve the coarse and fine combination.
Warm reminder
carbohydrate intake every day should reach about 50 to 65% of the total calories a day. Even during weight loss, you should eat carbohydrates to avoid too much protein being consumed and causing muscle loss. In addition, the types of staple foods are diversified. In addition to rice and pasta, you can also add yam , taro, sweet potatoes, potatoes and various mixed beans. In addition, food is cooked by steaming and cannot be fried or fried.
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