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Original: Zhong Kai
Do you know "low carbon life"? It originally meant to reduce carbon emissions, which is a positive environmental protection concept
.
But some people have made further extensions and turned into a "low carbohydrate diet", even rejecting all carbohydrates, such as the "ketogenic diet" that is fascinating on the Internet
.
.
But some people have made further extensions and turned into a "low carbohydrate diet", even rejecting all carbohydrates, such as the "ketogenic diet" that is fascinating on the Internet
.
In fact, it is not healthy to eat this way.
Scientific evidence shows that carbohydrates provide the best 50% of the energy the human body needs
.
And almost all the energy needed by the brain comes from sugar, so a low-carb diet often affects mood, such as irritability, irritability, and even depression
.
Scientific evidence shows that carbohydrates provide the best 50% of the energy the human body needs
.
And almost all the energy needed by the brain comes from sugar, so a low-carb diet often affects mood, such as irritability, irritability, and even depression
.
The largest base part of the Chinese residents' diet pagoda is carbohydrates based on grains, so carbohydrates must be eaten, but scientifically "picky eaters"
.
For example, it is necessary to control "refined carbohydrate", including various sugars, sugary beverages, refined rice noodles, etc.
, while whole grains, potatoes, miscellaneous beans and other coarse grains can be appropriately increased to at least half the thickness
.
.
For example, it is necessary to control "refined carbohydrate", including various sugars, sugary beverages, refined rice noodles, etc.
, while whole grains, potatoes, miscellaneous beans and other coarse grains can be appropriately increased to at least half the thickness
.
Whole grains represented by brown rice and whole wheat are simply processed by rolling and grinding, and almost all the nutrients of the grains are retained
.
In addition to the taste will be a little rougher, in terms of nutrition and health, it is a comprehensive rolling of rice noodles
.
.
In addition to the taste will be a little rougher, in terms of nutrition and health, it is a comprehensive rolling of rice noodles
.
Compared with polished rice noodles, whole grains are rich in B vitamins, as well as more mineral elements such as iron, potassium, and magnesium
.
.
The soluble dietary fiber in whole grains (such as glucan in oats) is good at adsorbing water and increasing volume, so it can provide a better feeling of fullness and help relieve constipation
.
(Note: Dietary fiber mainly comes from cereals, beans, fruits, vegetables and nuts, but the average daily intake of dietary fiber in China is only about half of the recommended amount)
.
(Note: Dietary fiber mainly comes from cereals, beans, fruits, vegetables and nuts, but the average daily intake of dietary fiber in China is only about half of the recommended amount)
The digestion speed of whole grains is relatively slow, so it is beneficial to control blood sugar, and is more "resistant to hunger" compared with refined rice noodles
.
.
According to reports released by the American Cancer Institute and the World Cancer Research Foundation, eating about 90 grams of whole grains a day can reduce the risk of colorectal cancer by 17%
.
(Note: The dietary guidelines for Chinese residents recommend that adults consume 50-150 grams per day)
.
(Note: The dietary guidelines for Chinese residents recommend that adults consume 50-150 grams per day)
Some studies have shown that whole grains are good for controlling blood lipids and body weight
.
.
(Partly taken from the "Whole Grain Nutrition and Health Joint Tips" recently issued by the Health Communication Branch of the Chinese Preventive Medicine Association.
) Although whole grains are good, they do not taste as good as polished rice noodles.
You can try adding millet to rice and porridge.
, Oats, corn, brown rice, corn flour, oat flour, etc.
are mixed into the flour to give consideration to nutrition and taste
.
) Although whole grains are good, they do not taste as good as polished rice noodles.
You can try adding millet to rice and porridge.
, Oats, corn, brown rice, corn flour, oat flour, etc.
are mixed into the flour to give consideration to nutrition and taste
.
What needs to be reminded is that there are many kinds of whole grain products on the market, and it is recommended to choose 100% whole grains, such as brown rice, whole grains, purple rice, etc.
under conditions
.
Many of the most common "whole-wheat breads" are exquisite carbohydrates sprinkled with wheat bran, which is a thousand miles away from real whole grains
.
Finally, share some of my own experiences
.
under conditions
.
Many of the most common "whole-wheat breads" are exquisite carbohydrates sprinkled with wheat bran, which is a thousand miles away from real whole grains
.
Finally, share some of my own experiences
.
First of all, I like instant oatmeal the most, because it is ripened, it is convenient and quick to eat, and the nutritional value of oats is among the top in whole grains
.
Secondly, I only buy the kind with the simplest ingredients and packaging.
Don't add sugar, nuts, or dried fruit.
You can accept other whole grains, so the price is cheap and the quantity is sufficient
.
Then, oatmeal is very storage-resistant, so you must be decisive when it comes to temporary discounts
.
(It’s not easy to make my money)
.
Secondly, I only buy the kind with the simplest ingredients and packaging.
Don't add sugar, nuts, or dried fruit.
You can accept other whole grains, so the price is cheap and the quantity is sufficient
.
Then, oatmeal is very storage-resistant, so you must be decisive when it comes to temporary discounts
.
(It’s not easy to make my money)
I also have a lazy way to eat cereal
.
Grab two small handfuls of oatmeal in the evening, add a box of whole milk (250mL), put it in the refrigerator, and add an egg and an apple/orange for breakfast the next morning
.
If you can’t accept eating cold early in the morning, you can microwave it for 1-1.
5 minutes, which is almost hot but not hot
.
.
Grab two small handfuls of oatmeal in the evening, add a box of whole milk (250mL), put it in the refrigerator, and add an egg and an apple/orange for breakfast the next morning
.
If you can’t accept eating cold early in the morning, you can microwave it for 1-1.
5 minutes, which is almost hot but not hot
.
At noon, there is no cafeteria in my work unit.
I will grab half a bowl of oatmeal in a small bowl, pour in boiling water and simmer, then go to the convenience store downstairs to buy 2-3 dishes, and I can eat the oatmeal with the aroma of wheat when I come back
.
You can do the same when you are too lazy to cook rice at home
.
Have you learned how to eat healthy, save money, save time?
I will grab half a bowl of oatmeal in a small bowl, pour in boiling water and simmer, then go to the convenience store downstairs to buy 2-3 dishes, and I can eat the oatmeal with the aroma of wheat when I come back
.
You can do the same when you are too lazy to cook rice at home
.
Have you learned how to eat healthy, save money, save time?
