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This way to eat carbohydrates, up muscle, fat loss, worth a look

When it comes to staple foods, many people will feel that this is the culprit that leads to obesity. But the role of staple food is not just to make people obese.

To be clearer, carbs are not the stumbling block that disrupts your program; uncontrolled eating and not exercising are the culprits.

Carbohydrates, as the first of the three main sources of energy in the human body, provide us with nutrients, but also have physiological activity.

Heparin in the liver has a coagulant effect, sugars in the blood group are associated with immune activity, and nucleic acids are composed of ribose and deoxyribose. Carbohydrates are the main components of the structure of living cells and the main energy supply, with an important role in regulating cells .

In addition, the presence of carbohydrates allows the brain to function properly , sugar is the main source of energy supply, the lack of this nutrient will be distracted, irritable, dizziness, overeating and other symptoms, it also saves protein, so that the protein is fully used in the repair and renewal of cells.

In addition to this, the role of carbohydrates is maintenance of intestinal function and so on.

Here's how it's categorized. Carbohydrates in food can be broadly divided into two categories, monosaccharides, disaccharides and polysaccharides that can be absorbed and utilized by the body and fiber that cannot be absorbed. The effective carbohydrates can be divided into complex carbohydrates and simple carbohydrates, which is what we usually call coarse grains and fine grains.

Simple carbohydrates can be quickly absorbed by the body, causing large fluctuations in blood glucose, while complex carbohydrates are absorbed and digested more slowly, not easy to cause blood glucose fluctuations, suitable for fat loss and muscle building crowd consumption.

So today we will introduce some of the common complex carbohydrates in our daily life, so that you can eat a full stomach to meet the nutrition at the same time does not affect the fitness program.

The following staple carbohydrates

Suitable for weight loss crowd standing

1. Oatmeal

per 100 grams of oatmeal calories in fact, not low, but which contains a wealth of other nutrients, conducive to the promotion of intestinal peristalsis, to prevent constipation, low glycemic index.

Oats also have the effect of lowering cholesterol, which is rich in beta-glucan into glucose much slower than refined rice and white flour.

There are many types of oats, so if you want to choose, go in the following order:

Traditional oatmeal> Quick cooking oatmeal> Pure ready-to-eat oatmeal> Seasoned ready-to-eat oatmeal> Sugar-sweetened snack oatmeal

2. Brown rice

Brown rice is whole rice that is hulled and not milled, with a complete protective layer.


Brown rice is the whole rice with the husk removed and the inner layer of the milled grain intact, the protective layer intact, compared to refined rice, brown rice retains the nutrient-rich germ, the flour layer and part of the grain skin. It also contains high levels of vitamins. Brown rice is more filling than refined rice when the same amount of rice is eaten.

3. Millet

Millet is one of the traditional grains of northern and northwestern China, rich in protein, fat, and fiber, and the general grain does not contain carotene , millet per 100 grams of up to 0.12 milligrams, ranking first in the grain. Millet contains large amounts of enzymes , with the role of stomach and digestion.

4. Buckwheat

Buckwheat protein is mainly clear protein and globulin, which is rich in lysine, and rice noodles and other grains combined with food can be done to complement the protein . For the improvement of cardiovascular and reduce blood lipids have certain benefits. General buckwheat made into buckwheat noodles to eat.

5. Corn

Corn also contains luteinizing hormone and zeaxanthin and other active substances beneficial to health, often eat corn can replenish fiber .

Recent studies have also shown that corn also contains glutathione, a cancer-fighting factor that can reduce the incidence of cancer.

6. Sweet potatoes / purple potatoes

Potatoes are rich in protein, starch, pectin and fiber, minerals and amino acids and other nutrients. Because of the high dietary fiber in them, they are satiating, but because they are delicious they are easy to eat more.

7. Yam

Yam is one of the earliest plants consumed by humans, which contains crude protein and crude fiber and starch and other minerals . Yams can be used as a health food and are often eaten to strengthen the spleen and stomach.

8. Peas

Peas are usually used as a side dish, but they can be used as a staple food. People who are losing fat have a high need for B vitamins, and these little green grains are very rich in B vitamins and full of dietary fiber.

Pair it with carrot corn and you've got a nutritious, well-rounded staple. Fried dry peas are easily bloated when eaten in excess.

9. Red beans / beans / red kidney beans / chickpeas, etc.

Beans are rich in protein and complex carbohydrates , a strong sense of satiety, and the red beans are warm, eaten without uncomfortable feeling. Beans also have more dietary fiber to help keep the intestines healthy and smooth.

10, pumpkin

During the weight loss period can eat pumpkin, pumpkin can be very good to help obese people lose weight, pumpkin is rich in soft fiber and vitamin A , can play a corresponding role with the low-calorie, which is conducive to the consumption of body fat, to achieve the effect of weight loss. The most important thing to remember is that it's a good way to get rid of the weight of the body.

In addition to the effect of weight loss, pumpkin is rich in carotenoids and vitamin E, can play a good antioxidant effect, with anti-aging, conducive to fitness recovery, beauty effect.

So many delicious and healthy slow carbon waiting for you slowly to taste. Don't think of carbohydrates as the enemy. Finally remind, can not only eat grains, to coarse and fine with a reasonable diet , and not because it is coarse food is consumed in excess, which will also cause caloric excess.

In addition to the above staple food or carbohydrate food, and then with a wealth of vegetables (light and less oil), moderate amount of fruit and nuts (as a meal), and a sufficient amount of protein (eggs, milk, chicken, fish, beef, etc.), even if you exercise less, but also in terms of fat loss can also still achieve results. If you then adhere to the exercise, thin down, beautiful, not a thing at all!

Of course, what dessert ah, fried ... Eat once a week to relieve the craving on the line.

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