Sister Qin has been a vegetarian for more than ten years in order to keep her body healthy, and she has always maintained a good figure. But recently, Sister Qin found that she had problems with her body. Not only did she often feel tired and weak, she also often felt thirsty and hungry. But as her diet increased, her weight dropped abnormally.
The abnormal behavior of Sister Qin’s body attracted the attention of her family members, who took Sister Qin to the hospital for examination. She didn't understand what was wrong with her body?
After listening to Sister Qin's explanation, the doctor felt that it was very consistent with the symptoms of diabetic and measured her blood sugar. As a result, the doctor found that Sister Qin's blood sugar had exceeded the normal level. And the doctor also told her that the reason why she has diabetes is probably related to unhealthy eating habits.
Although Sister Qin does not eat meat, she consumes a large amount of low-quality carbohydrates such as porridge and noodles every day. Compared with fat, low-quality carbohydrates are actually more harmful to the human body.
1. What are low-quality carbohydrates?
Carbohydrates are inevitable in the food that people consume every day. For example, rice, noodles, steamed buns, steamed buns and other foods are rich in carbohydrates. But few people know that carbohydrates are also divided into low quality and high quality. High-quality carbohydrates are good for your health, but low-quality carbohydrates are the opposite.
Before classifying carbohydrates, we need to know what carbohydrates are? Carbohydrates are the most abundant organic compounds in nature, and they can also be approximately equal to sugars . The monosaccharide and disaccharide are the smallest carbohydrates and are often called sugars. It is widely found in many natural and processed foods.
Chinese people have been eating carbohydrates as their staple food for thousands of years. The north likes to eat pasta, while the south likes to eat rice. With the advancement of modern dietary concepts, people have begun to discover that there is a difference between low-quality and high-quality carbohydrates. There is a concept that needs to be understood first, and that is the glycemic index.
Glycemic index , also known as Glycemic index , is mainly used to indicate how quickly food affects blood sugar. low-quality carbohydrates can actually be understood as foods with a high glycemic index that cause blood sugar fluctuations in the short term.
After foods with a high glycemic index are eaten, they will soon be converted into glucose, which will cause an accelerated rise in blood sugar and have an adverse effect on physical health. The higher the glycemic index of food, the greater the impact on blood sugar.
There is a misunderstanding here. Many people think that foods with high sugar content must raise blood sugar quickly. In fact, this statement is not accurate. The level of glycemic index is related to many factors, such as the gelatinization degree of starch and so on. This is why many doctors warn people with high blood sugar not to drink porridge.
2. Low-quality carbohydrates are more harmful than fat
In people’s eating habits, low-quality carbohydrates are actually everywhere. For example, most people are accustomed to eating fried dough sticks, porridge, steamed buns and other foods when they wake up early, which unknowingly damages their health and puts multiple burdens on the body.
Low-quality carbohydrates have a greater impact on blood sugar. When these foods with a high glycemic index are eaten, blood sugar will rise rapidly. This change usually prompts the body to secrete more insulin . After all, insulin is the only hormone in the body that can lower blood sugar.
The mechanism by which insulin lowers blood sugar is mainly to convert unused glucose into fat and store it, thereby increasing the body's utilization and absorption of glucose. Therefore, regularly eating foods with a high glycemic index will cause more fat to be stored in the body. If things go on like this, it will increase the risk of obesity .
Many friends believe that eating high-fat foods is easier for people to gain weight, such as fried foods, burgers, etc.In fact, relatively speaking, low-quality carbohydrates have a more serious impact on obesity than fat.
Although foods high in fat content appear to be more likely to cause obesity than foods rich in low-quality carbohydrates, only a small part of the fat eaten is absorbed by the body, and most of the fat is excreted from the body. However, most of the fat produced from low-quality carbohydrates is absorbed and stored by the body.
Eating low-quality carbohydrates for a long time also increases the risk of diabetes . Low-quality carbohydrates will cause the body's blood sugar to fluctuate within a short period of time. In order to balance blood sugar indicators, the body will spontaneously secrete more insulin . Eating low-quality carbohydrates occasionally is not a big problem, but doing so in the long term will increase the burden on pancreatic islet cells .
The pancreatic islet cells have been overloaded for a long time, and there will be a day when they cannot hold on. When the function of pancreatic islet cells declines to a certain level, the body cannot secrete enough insulin, which will cause blood sugar to rise.
Data shows that there are more than 1,500 types of bacteria in the human oral cavity, and the number of bacteria is also extremely large. These low-quality carbohydrates will more easily adhere to the tooth surface and form tartar and other substances. The bacteria in the mouth will slowly decompose these substances, and during the decomposition process some acidic substances will be produced.
These acidic substances not only corrode tartar, but also corrode teeth. Under the continuous corrosion of these acidic substances, teeth will be prone to dental caries. Although many people brush their teeth every day, there are still some blind spots that cannot be brushed, not to mention that many people brush their teeth incorrectly. So unknowingly, the number of dental caries in the mouth increases.
Therefore, if you want to ensure good health, you should have a reasonable diet and reduce the intake of low-quality carbohydrates.
3. Reasonable diet to promote good health
In order to reduce the burden on the body caused by long-term consumption of low-quality carbohydrates, it is particularly important to learn to distinguish the types of carbohydrates and distribute them reasonably. The characteristics of low-quality carbohydrates are that they are easy to digest and raise blood sugar quickly.
Especially high-quality carbohydrates are those foods that have a slow digestion time and have a strong feeling of fullness . The common ones are sweet potatoes, brown rice, corn, sorghum, etc., which can be eaten as staple food.
But you can't just eat these high-quality carbohydrates, because they are usually rich in dietary fiber , which taste bad and will be difficult to swallow if you are not used to it. And eating too much will make it difficult to digest and increase the burden on the gastrointestinal tract . Especially for people with stomach problems, regular consumption of high-quality carbohydrates is also not advisable.
And if a person has been eating low-quality carbohydrates and rashly switches to high-quality carbohydrates, withdrawal reaction may occur, which will cause abnormal blood sugar levels and may induce other diseases.
Therefore, a reasonable diet should pay attention to the thickness of and , and the intake of high-quality carbohydrates and low-quality carbohydrates should be matched. In people's three meals a day, the proportion of carbohydrates reaches about
After experiments, when the proportion of low-quality carbohydrates reaches and one third of , it can not only satisfy people's pursuit of taste, but will not burden the body. Therefore, when people eat, they can divide one-third of the staple food into low-quality carbohydrates and the rest into high-quality carbohydrates.
In addition to staple food, you can also pair it with some seasonal vegetables when eating. The dietary fiber content of vegetables is relatively high. Ingesting some vegetables while eating staple food can help reduce the absorption of sugar in the staple food by the gastrointestinal tract, accelerate the digestion and excretion of food, and to a certain extent, reduce the rise in the intake of staple food. Sugar index.
Moreover, the way food is processed is also very important. Foods in different states have different glycemic indexes. For example, sweet potatoes, when freshly cooked, have a glycemic index of
Therefore, when cooking food, you can stir-fry quickly to ensure that the food is cooked while also avoiding over-processing and increasing the impact on blood sugar.
When eating, you should also pay attention to chewing carefully . If you eat too fast, there will be a delay in transmitting information to the brain.
The human body's feeling of fullness is controlled by the brain. When the transmission of information is delayed, the speed at which people feel full will also slow down. This can cause a person to eat more food, causing blood sugar to rise, especially if too many low-quality carbohydrates are consumed. Therefore, when eating, you should chew as slowly as possible to allow sufficient time for the brain to transmit information.
The end of the article:
Unknowingly, low-quality carbohydrates have already become a potential killer of human health. Excessive and long-term consumption of low-quality carbohydrate foods will make people more likely to gain weight, make it difficult to control blood sugar levels, increase dental caries, and increase the burden on the body. In order to reduce the negative impact of low-quality carbohydrates on the body, it is better to eat a reasonable diet.
To control the total carbohydrate intake to about 40% of the food consumed in a day, and control the low-quality carbohydrates to one-third, with a good mix of thickness and thickness. At the same time, pay attention to eating staple foods with vegetables, avoiding over-processing when cooking food, and chewing slowly when eating. These are all good ways to reduce the negative effects of low-quality carbohydrates.
References:
[1] Qin Nina, Yu Qingtao, Meng Yan, Liang Zhengyan, Hu Zhenzhen, Ma Zhihua, Chen Liyong. Research progress on the role of nutrition and diet in the management of inflammatory bowel disease [J/OL]. China Food and Nutrition: 1-9[2022-08-12].
[2] Guo Lei. Chinese Dietary Guide updated[J]. Jiangsu Health Care, 2022(07):54-55.
[ 3] Li Zhanzhao. Research on reasonable diet for athletes [J]. Chinese Food, 2022(14):124-126.
[4] Wang Jiankun. Solidly promote reasonable dietary actions to comprehensively improve the nutritional and health literacy of the masses [J]. Healthy China Observation, 2022(07):93-95.
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-