It's not carbohydrates that make you fat, learn to eat carbohydrates, gain muscle and lose fat better
Welcome to today's fitness food class, I'm Xiaobian A Bing. [Article 255 of "Fitness Food Class"]
Guide:
When it comes to staple food, many people first imagine rice, pasta, rice noodles and so on. These are usually carbohydrates. Many people think that carbohydrates are the culprit of obesity, but it is not entirely true.
Because most people don't get fat just by carbs. The main reason for obesity is excess calories and not enough muscles to consume calories, or metabolism! Remember to pay attention to [fitness food class]: learn with you, fitness knowledge!
Learn with you: "Eating carbohydrates like this can help you build bigger muscles and lose more fat?!"
In simple terms, carbs are like gasoline for a car. And the metabolism of our entire body is like a car, the displacement is equivalent to the amount of our muscles.
Although fat can also provide a certain amount of energy for us to consume. But if you want to supply energy, it will be more provided by carbohydrates.
Because carbohydrates are directly differentiated into sugars after entering the human body, which can be used by the human body and the excess sugars will be converted into fats. The use of fat is only converted into energy for us to use when our energy is insufficient.
So directly equating carbohydrates with obesity is inaccurate.
First, the effect of carbohydrates on the human body is still very rich.
- Carbohydrates allow our brains and bodies to function normally, which is the main function of energy supply.
When we run out of carbs, we haven't gotten our bodies to adapt in the first place. Especially when fat has not been converted for energy, it often makes us more irritable, overeating, and even more irritable in temper.
Carbohydrate also has a rich role in the liver. First of all, it can help our heparin to have a certain coagulation effect, and it can also enhance our immune activity, and even regulate the important role of cells.
In addition, if you have tried not to eat carbohydrates, as long as it is a day or two, it is very likely that constipation will occur. This is because carbohydrates are actually one of the functions that can make our gut function better.
What are carbohydrates?
So after a simple understanding of the function of carbohydrates, let's talk about what types of carbohydrates it has. Generally speaking, we divide sugars into two categories. Humans can generally absorb monosaccharides, disaccharides and polysaccharides, and then some cellulose. We are not able to absorb the human body, it only plays a role in a peristalsis of the intestines.
And we should generally divide monosaccharides, disaccharides and polysaccharides into complex carbohydrates and simple carbohydrates. The coarse grains we usually eat are complex carbohydrates, and the refined grains that have been generally increased are simple carbohydrates.
First of all, to clarify, these two kinds of carbohydrates are actually converted into simple carbohydrates, if processed. Because in fact, economic carbohydrates are also extracted and separated from complex carbohydrates. For example, refined starches are processed into bread, which are simple carbohydrates.
In terms of structure, simple carbohydrates are mainly composed of two types of disaccharides directly composed of monosaccharides, and these two types of sugars are easily decomposed into fructose and maltose, etc.
Because simple carbohydrates are easily absorbed by the body, our blood sugar is prone to fluctuate, and then during this activity, due to the rapid secretion of insulin, and then after energy intake, it will decompose this part of the energy supply. We use it, and the rest is stored as fat.
Therefore, in general, people who exercise are less likely to consume monosaccharide tissues. However, it also depends on different purposes. If you are losing fat, you are generally eating complex carbohydrates. If you are building muscle, you may ingest some simple sugars, especially after training.
Therefore, two effects can be derived. Carbohydrates are not necessarily inedible, especially for people who lose weight, making good use of carbohydrates can help you gain muscle and reduce fat faster.
(1) In the process of losing weight, compound carbohydrates may be more suitable for us. Since we cannot take in too many calories when losing weight, compound carbohydrates generally contain more cellulose and have a feeling of satiety. At the same time, then we Eat as little energy as possible.
So is it absolutely impossible to eat a little refined carbohydrates? So no one should eat rice, right? In fact, it is not accurate to say this, but if it is to lose weight, it may be more effective.
But it still depends on your overall calorie intake. If your calorie intake is low enough, it doesn't matter if you eat a little rice or pasta.
(2) For those who want to gain muscle, making good use of refined carbohydrates can allow us to gain muscle better. Especially when fitness requires a heavy impact, there is enough carbohydrates, which means that we have enough energy to impact, and it is easier to recover after training, and it is not easy for us to lose muscle.
- Which complex carbohydrates are suitable for people who lose weight?
Finally, I will recommend to you which complex carbohydrates are suitable for people who lose weight.
(1) Oatmeal.
Oatmeal is definitely the first recommendation, and it's the kind of oats that are tasteless and not as coarse as sugar. The calories of this kind of carbohydrates are not too high, and the rich nutrients can ensure the peristalsis of our intestines as a whole, and it is less prone to constipation.
Generally speaking, people who lose weight can eat oatmeal as a staple food.
(2) Corn. Corn is also very rich in vitamins, and some beiges are also very good for the human body.
In addition, studies have shown that corn also has a certain resistance to cancer, but it is not a 10-point agreement. There is no harm in eating corn anyway.
(3) Purple potato or sweet potato. Sweet potatoes and purple potatoes are the staple foods, which were often eaten by poor families a long time ago, because of the lack of refined grains, they needed to be eaten to satiate one's stomach.
Today, many people who lose weight can be very suitable for eating sweet potatoes. This is because sweet potato is a low-Gi food. While we can replenish carbohydrates, it will not affect the fluctuation of our blood sugar, nor will it cause excessive secretion of our insulin, thus not increasing the accumulation of fat.
There are many other good complex carbohydrates such as yam, buckwheat, etc. are very good complex carbohydrates. Simply put, it is better to eat as much unrefined food as possible.
Summarize
The last point is that no matter how good carbohydrates are, our three major nutrients such as protein, fat and carbohydrates must be ingested in a balanced manner. Generally speaking, they are ingested in a ratio of 4:4:2, and then other As long as the vegetables are fried without oil, you can eat as much as you want.