Many modern people do not eat powdered carbohydrates to reduce weight, but they still often drink sugary drinks or desserts. Although they have taken carbohydrates, they are hot but have no nutrition. Carbohydrates still have the necessity to maintain health and also help burn fat in the body. However, they do not know that low carbohydrate intake may also shorten your life.
Why do we need carbohydrates?Carbohydrates include vegetables, fruits and sugar, and are mainly derived from powdered foods such as potatoes, breads, rice, noodles and grains. Its main function is to provide energy. Research has found that brain cells can only obtain energy through carbohydrates. Adult brains require an average of 110 to 140 grams of glucose per day. Therefore, it is necessary to take enough carbohydrates every day. According to the eighth edition of the National Health Administration's "Reference for Dietary Nutrition for Nationals" , the daily intake of carbohydrates over the age of 1 to 70 is 130 grams, accounting for 50%-65% of the total heat; it is recommended for pregnant women to 175 grams and for breastfeeding women to 210 grams.
{ 12 healthy carbohydrate foods recommended by experts at home and abroad, we will take control of beverages and desserts to keep the heat healthy. Quanji, oatmeal, and guanxiall contain more than 70% carbohydrates and are rich in protein, fiber, and various vitamins, minerals and antioxidants.
Quinoa, Swallow and Swallow are all very sensational, which is a good choice for reducing the weight. Quinoa and ginger can improve blood sugar and heart health, while ginger can also lower blood sugar and pyrosterol.
A large banana (136g) contains about 31g of carbohydrates and is present in the form of powder or sugar.
Banana is high in content, which helps lower blood pressure and improves heart health. Bananas are not only water-soluble, but also contain rich fruit gels, making them a good "natural laxative". Not very mature green banana powder contains higher content and less sugar. Green bananas are rich in resistant powder, which can provide a foot feeling and are also a good source of belly for reducing weight groups.
Sweet potatoesEvery 100 grams, the heat amount is 121 calories/27.8 grams of carbohydrates/2.5 grams of dietary fiber
Sweet potatoes are composed of powder, sugar and fiber, and are rich in vitamins A, C, drill and antioxidants, which helps fight against harmful free radicals in cells.
Sweet potatoes are cooked and cooled, which will produce resistant powder, which can reduce the GI value and contain more dietary fibers when eaten with skin.
per 100 grams, a hot amount of 77 calories/15.8 grams of carbohydrates/1.3 grams of dietary fiber
Macadamia
Macadamia {502 mg of water per 100 grams, which is a high-calorie food, which is beneficial to control blood pressure. It also provides a unique carbohydrate-resistant powder that has been proven to improve body fat burning. Cooked and cold potatoes will form more resistant powder, so it is recommended to cook and cool before eating to obtain more resistant powder. Studies have also shown that macadamia is more likely to have a stomachache than other powdered carbohydrates such as Italian noodles and rice, which is beneficial to weight control.
PumpkinPumpkin
Popularity per 100 grams, hot 49 calories/11.1 grams of carbohydrates/1.4 grams of dietary fiber
Pumpkin is an excellent source of vitamin A and can improve vision. It also contains phytosterol, which can reduce cervical sterol, β-Hussil can fight against free radicals that are harmful to humans. Pumpkins belonging to all grains have high content. If patients with hypertension eat brown rice and eat powder, it is better to eat pumpkin instead of nutritious rice.
Every 100 grams, the heat amount is 107 calories/17.8 grams of carbohydrates/4.7 grams of dietary fiber
Corrican is a full-grained penis in the nutritional category, and contains a large amount of carbohydrates, rich in protein, fat, vitamin A, vitamin B1, vitamin B2, and so on. The heat of 1 boiled corn is about 210 calories, which is equivalent to 1 bowl of 8 cents of white rice. One corn meal can replace the staple white rice.
Beet rootEvery 34 grams, a heat amount of 49 calories/7.8 grams of carbohydrates/2.3 grams of dietary fiber
Beet root locks, contains nutrients called "beet root", and has antioxidant and anti-inflammatory properties. Beets are also a good source of leaf acid, phthalia and debris, which helps calcinia absorption and blood clotting.
Blueberry is mainly composed of water, and about 14.5 grams of carbohydrates per 100 grams. It also contains a variety of vitamins and minerals, including vitamins C, K and glutinous rice.
According to a recent project from the School of Life Sciences and Medicine of the King of London, UK, UK, that eating a handful of wild blueberries every day can help reduce blood pressure, improve memory and brain awareness.
AppleEvery 100 grams, the heat is 49 calories/13 grams of carbohydrates/1.5 grams of dietary fiber
Apple has low heat and high nutritional value. It is rich in phytochemicals, fruit gels, polyphenols, vitamins, debris, iron and other minerals. It has antioxidant and anti-cancer effects. It is also one of the best fruits to reduce weight, reduce three highs, and help defecate. Apple has high nutritional value for peels, so it is recommended to eat them together. Apple is a low-GI fruit, suitable for people with diabetes, fat loss, and people with three high problems, but if it is a person with gastritis, it can be peeled and then eaten..
Periodine
Ruodine{44 calories per 100 grams/11 grams of carbohydrates/2.1 grams of dietary fiber
Ruodine is a good source of fiber, and it also contains a large amount of vitamin C and other healthy plant compounds. Eating Liuding is beneficial to heart health and increases iron absorption, which helps prevent iron deficiency blood.
In addition to the above list, there are actually many good high-carbohydrate foods. You should know that carbohydrates are not devils. Not eating at all or eating certain foods is not good for health. Only by understanding can you enjoy eating this thing healthily and happily.