many people wantlose weightby abstainingflour and sugar But why doesn’t the weight drop? Some people increase But if you do not consume this food at all The body will not receive energy. will be used to extract other energy Both the fat, glycogen and muscle. If the muscles start to weaken, the body system will go haywire and lead toyo-yo effect
becausecarbohydrateIt is the main nutrient that must be consumed. because it provides energy to the body If eating flour, sugar in moderation. it doesn’t make you fat
flour and sugar
Starch is a long chain of carbohydrates. It takes time to break down into glucose. for the body to use For example, rice, grains, tubers, etc.
Sugars are carbohydrates with short molecular bonds. Therefore, it does not take time to decompose. When consumed, it can be used as energy at all. Most of them are present in various sweet foods such as glucose, fructose and galactose, such as sugar, nectar, sugar, fruit, etc.
The sweeter it is, the more dangerous it is for health.
Glucose, for example, provides instant energy. So I feel refreshed, but there is nonutritional value Consuming large quantities is harmful to the body. lead to disease
Besides flour and sugar, there are alsofiber foodor fiber, even if the body is unable to digest But it is important for the gut bacteria and good for the digestive system. better than sweet food with a lot of sugar
Food such as confectionery, bakery, cookies, cakes and various processed foods. In addition to being absorbed into the body quickly It still doesn’t make you feel full. which these foods do not contain nutrients or vitamins that are good for the body
Should consume less starch.
Bureau of Nutrition, Department of Health, Ministry of Public Health states that men of working age Need 2000 kcal of energy per day, while women need 1,600-1,800 kcal per day. One scoop of white rice contains about 18 g of carbohydrates, 2 g of protein provides 80 kcal of energy.
Dr. Alisa Nana, nutrition specialist, College of Sports Science and Technology, Mahidol University, provided information in the Rama Channel that if neededreduce carbohydrates Should eat 100 grams of carbohydrates / day, which is 5 and a half ladle of rice / day.
For people who exercise can eat more carbohydrates. because the body requires more energy Should eat 150-200 grams of carbohydrates / day or rice 8-11 ladle / day.
First of all, you must know that There are many types of carbohydrates. People who lose weight should eat unrefined carbohydrates. will have less sugar brown rice Riceberry Although these rice will provide the same energy. But brown rice and riceberry rice will help you feel full longer. It also contains more fiber, vitamins and minerals. One scoop of brown rice provides 80 kcal of energy, 18 grams of carbohydrates.
“For those who like to eat bread Instead of white bread, choose whole wheat. or multigrain instead helps you feel full longer It also has dietary fiber, vitamins and minerals as well. One slice of whole wheat/whole grain bread provides 80 kcal of energy and 18 grams of carbohydrates.
partNoodlesUsually, no matter what kind of noodles, 1 cube or 1 ladle gives the same amount of energy at 80 kcal, but the hidden thing that comes with each type of noodle is oil.
Therefore, vermicelli or konjac noodles Therefore, it is an alternative for people to lose weight. One glass of vermicelli provides 80 kcal of energy and 18 grams of carbohydrates, while konjac noodles have no energy and carbohydrates.
Carbohydrates are also found in fruit sugar called fructose, so choose low-sugar fruits such as guavas, dragon fruit, oranges.
by half a guava half dragon fruit And one tangerine will provide equal energy at 60 kcal, 15 grams of carbohydrates.
Fruits that are high in sugar that should be avoided include grapes, bananas, longans, longans, durians, ripe mangoes. Half a banana provides 60 kcal of energy and 15 grams of carbohydrates.
Types of carbohydrates you should know
When you know how to refrain from starch and sugar, you should know that Carbohydrates are divided into two types: simple carbohydrates. and complex carbohydrates
simple carbohydrates or simple sugar It is often found in refined sugars such as white sugar. They are also found in other nutritious foods, such as fruit or milk, which are good sources of simple carbohydrates. No added sugar and rich in nutrients that are beneficial to the body. But avoid sugary foods such as cookies, cereals, pies, juices, candy, etc.
complex carbohydrates Starchy foods and fiber, such as grain products such as bread, crackers, pasta, rice, green leafy vegetables, beans.
Avoid eating refined complex carbohydrates such as white rice or white bread. which is a process that causes loss of nutritional value
should chooseeat grainsunpolished Rich in various vitamins and minerals, as well as high in fiber, helps the digestive system to work more efficiently. It is also a good choice for those who want to control weight. because it results in a feeling of fullness for a long time as well as helping to control sugar levels after eating for diabetics
Choose food according to the glycemic index.
high glycemic index foods with a glycemic index of 70 or higher, including white bread, rice cakes, crackers, donuts, or croissants
Medium Glycemic Index Foods Have a glycemic index of 56-69, including sweet potatoes, corn, white rice or breakfast cereals.
low glycemic index food It has a glycemic index of 55 or less and is often found in vegetables, fruits, nuts, and grains that have been slightly processed. and low-fat dairy products
However, another thing to consider when choosing a carbohydrate diet is their nutritional value. some high glycemic index foods They may be more nutritious than low glycemic index foods. For example, oats have a higher glycemic index and nutrients than chocolate.
Patients should choose to consume carbohydrates with a moderate glycemic index and complete nutrients. in the right amount for the needs of the body
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Reference: Rama Channel and https://www.pobpad.com/