There are three kinds of nutrients that can supply energy to the human body. One is protein that is rich in meat and eggs; the other is fat that is rich in oils and fats; and third, there is a large amount of carbohydrates in cereals that Chinese people eat more. Compound. Proteins, fats, and carbohydrates can all be converted into heat in the human body to provide energy for our various physical and mental activities. The main function of proteins in the human body is not to provide energy, but to supplement the growth and consumption of various organs of the human body. The use of protein as the main nutrient for energy supply is a little uneconomical; fat can provide a lot of energy for the body, but the large intake of oils and fats can have other adverse effects on the human body; the best option is that we eat the most. The carbohydrates in cereals serve as the main energy component of breakfast.
After digestion in the human gastrointestinal tract, cereals are fed into the blood in the form of starch and other sugars to provide energy for the human body. If people are hungry, there is less sugar in the blood, which causes fatigue, dizziness and other "hypoglycemia." phenomenon. Different kinds of cereals contain similar amounts of carbohydrates, but the rate of digestion and absorption in the body is not the same. Slow-digesting foods can be more resistant to hunger. These foods can make energy slowly into the bloodstream. Provides energy for a longer period of time.
Nutritionists distinguish this difference in the digestion process of cereals with the "glycemic index," and use the glucose production index of glucose as 100 to measure the response of other foods during the digestion process. The "glycemic index" is lower than 55 food is more hungry. This type of food has noodles, black rice porridge, barley porridge, cornmeal porridge, corn porridge, vermicelli, tofu, in addition to known watermelon, pineapple, most of the fruit. The staple foods such as steamed buns and breads made from refined flour are all high in glycemic index, but taro and celery or beef containing more cellulose can greatly reduce the glycemic index of this mixed diet. Foods with high glycemic index go down to fasting levels about 1 hour after people finish eating, and even drop to lower than normal fasting blood glucose levels. This is due to the high glycemic index food not only digests and absorbs fast, but also raises the level of blood sugar higher, prompting the pancreas to secrete a large amount of insulin to reduce excessively high blood sugar. Low glycemic index foods, in addition to not allowing the pancreas to secrete a large amount of insulin, can also make blood glucose slowly decline, after 2 to 3 hours before falling to an empty stomach, so they are more hungry.
Which foods are low-glycemic foods and how do they combine into low-glycemic diets?
1. Low Glycemic Index Foods:
Noodles, macaroni, black rice porridge, barley porridge, cornmeal porridge, corn porridge, vermicelli, lotus root starch, konjac, tofu and bean foods, milk and dairy products, in addition to known watermelon, pineapple, most of the fruit. Danone's fun cookies, milk crisp cookies and sunny breakfast biscuits.
2. Mixed diet with low glycemic index:
Shantou + celery scrambled eggs, taro + sauce beef, cake + egg fried fungus, Sanxian stuffed dumplings, celery pork buns, hard wheat flour, pork, rice + fish, pork stew vermicelli.
In addition to the foods and meals listed above, you can also master the following principles to select foods and meals that have a lower glycemic index: 1. Foods that contain fiber and lipids, such as corn and peanuts; 2. Use larger plants. Foods made from granules, crude bread, and bread; 3. The finer the processing, the higher the processing temperature, the higher the glycemic index of the food.
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