Training for three points and eating for seven points, whether it is to gain muscle or lose fat, the importance of diet is unquestionable. In the entire diet, carbohydrates play an absolute protagonist. I think many of my friends have heard such advice during fat loss, eat more grains and less refined carbohydrates, so as to effectively lose fat. At the same time, the intake of more whole grains in staple foods is also strongly recommended in the dietary guidelines for Chinese residents. So why is everyone so obsessed with whole grains? Are whole grains the same thing as whole grains? Today’s content will talk about why you are more recommended to consume whole grains during fat loss, and some daily dietary recommendations for whole grains.
After reading this article, you will get the following four information:
What are whole grains?
Benefits of eating whole grains in your daily diet
Recommendations for eating whole grains in your daily diet
Some thoughts on whole wheat bread
< p>What are whole grains
The U.S. Food and Drug Administration (FDA) for short, defines whole grains as follows: simple Whole grains are seeds or grains that contain starchy endosperm, germ and bran. The coarse grains we usually refer to are a concept that includes cereals, miscellaneous beans, potatoes, etc. relative to polished rice and white noodles. To put it less rigorously, whole grains are one of the coarse grains.
Whole grains we often see include barley, buckwheat, bulgur, corn, millet, quinoa, rye and oatmeal. Take wheat kernels, it is one of the whole grains, because it contains 80% endosperm, 15% bran and 5% germ, even if it is ground into the flour we usually eat, it is the same, as long as it is at the same time All parts that keep the seeds are whole grains. In ingredients like rice, which is milled to remove the germ and bran, it tastes better and is easier to store, but at the same time loses more nutrients, such as vitamins, than whole grains Group B and dietary fiber, etc. Many breads, cookies, desserts or pastries are made with whole grains that have been removed from the bran and germ.
The benefits of eating whole grains in your daily diet
We have heard more than once, eat more whole grains and less refined carbohydrates , and the “Dietary Guidelines for Chinese Residents” also strongly recommends whole grains: food is diverse, mainly cereals; daily intake of cereals and potatoes is 250-400g, including 50-150g of whole grains and mixed beans. This also shows the advantages of whole grains on the other hand. Let’s take a look at the benefits of whole grains.
First, nutritional value
Whole grains are so popular, It is because of its particularly high nutritional value, especially the germ and bran. Bran provides most of the dietary fiber in whole grains, and dietary fiber can help you feel fuller and aid digestion during fat loss. Whole grains are also particularly rich in B vitamins, which aid in metabolism, maintain healthy skin, hair, and muscles, form red blood cells, and promote healthy immune and nervous system function, among other things. Other nutritional benefits include high protein content, high amounts of minerals such as zinc, iron, magnesium and manganese, as well as antioxidants and plant compounds.
Second, fat loss related
The glycemic index reflects the blood sugar after the body absorbs 50g of carbohydrates An indicator of the rate at which blood sugar levels rise in the diet depends on the rate at which carbohydrates in the ingested food can be hydrolyzed by enzymes in the small intestine and subsequently absorbed. When we lose fat, we always choose foods with low glycemic index for intake, and whole grain foods basically meet this point, not only low glycemic index but also strong satiety.
When we ingest whole grains, because of their high dietary fiber content and longer stay in the intestine, the whole grains After the grain enters the body, the concentration of glucose produced will be maintained in a relatively moderate state, and the blood sugar level will rise more slowly, so the level of insulin release will be relatively stable. Stable insulin levels mean that the rate of fat synthesis will slow down and at the same time have a positive effect on fat breakdown. However, it should be noted here that although the ingredients are good, the overall intake should also be controlled. Otherwise, when the body ingests more than it consumes, fat will also increase.
Third, other benefits for the body
Other health benefits of whole grains include reducing the risk of heart disease and other diseases . There are numerous studies showing that consuming around 100g of whole grains per day can reduce your risk of heart disease by around 20%, reduce your risk of stroke by 14%, as well as reduce fasting blood sugar levels and improve insulin sensitivity, thereby reducing risk of diabetes. At the same time, regular consumption of whole grains can help reduce inflammation in the body and prevent chronic diseases.
Recommendations for the intake of whole grains in the daily diet
Having said so many benefits of whole grains, in daily life, is it possible to change all the refined carbohydrates to whole grains? For this problem, it is obviously not possible to operate in this way, and it is not realistic. So what should I do?
First, whole grains and whole grains, supplemented by refined carbohydrates
In daily life It is recommended to use whole grains and whole grains, supplemented by refined carbohydrates. The ratio of 7:3 or 8:2 can be adjusted slowly according to your own living habits, and you don’t need to change it all at once at the beginning. But the general direction should be known that the proportion of carbohydrates in the future will be mainly coarse grains. At the same time, carbohydrates should account for about 45~55% of the proportion of calories throughout the day. A good proportion of carbohydrates is not recommended to be too low, and it is not necessary to be too high. Whether it is to gain muscle or lose fat, it can be adjusted within the range just mentioned. The important thing is the choice of ingredients and a balanced diet. Of course, the premise of fat loss is calorie deficit.
Second, after exercise, prefer refined carbohydrates
Can fine carbs work? Intake, can. When to ingest, two time periods are recommended, breakfast or after exercise. After a night of fasting, the blood sugar level of the body is relatively low, and the demand for energy is relatively large, so it is a better choice to consume whole grains and refined carbohydrates at this time. First, it can supplement the body’s nutrition and energy. The second is the intake of whole grain ingredients, which can slowly release energy and make the energy more abundant in the morning.
A refined carbohydrate and protein combination is recommended after exercise. After exercise, muscle tissue in the body is in a catabolic state, and muscle tissue also needs to be repaired. At this time, the intake of refined carbohydrates can increase blood sugar levels and secrete a large amount of insulin, thereby bringing more protein to muscle repair and recovery. At this time, the calorie intake goes to muscle cells rather than fat cells, so as long as the intensity of exercise is moderate to high, and the calorie level is well controlled throughout the day, there is no need to worry about fat storage when supplementing nutrition after exercise. The problem.
Third, eat dessert occasionally, try to avoid adding sugar
A healthy lifestyle, in addition to whole grains and whole grains, should also occasionally include the intake of desserts, which can not be underestimated for the improvement of mental state and psychological feeling. Occasional desserts or parties can consume a small amount. Although they are all carbohydrates in nature, they are not good for the body after all. Just pay attention to a certain amount. After you are happy, try to use whole grains as the absolute mainstay of your diet in your daily life. At the same time, what we really want to avoid is the intake of various added sugars, such as white sugar, brown sugar, and various sugars in beverages. Control the intake of added sugar, not more than 50g per day, preferably below about 25g.
Some thoughts on whole wheat bread
Probably the most mentioned whole grain processed food on the market It is whole-wheat bread, but most of the bread on the market is not real whole-wheat bread, which can be seen from the product ingredient list. According to my country’s “National Food Safety Standard Prepackaged Food Labeling General Rules”, the ingredient list should be arranged in the order from high to low. You will find the so-called whole-wheat bread, whole-wheat flour can squeeze into the top two There are not many, most of them are wheat flour, water or white sugar as the main raw materials. When those fine flours, free sugars, and various food additives enter our body, it will greatly affect our fat loss rate and the health of our body. It doesn’t matter if you don’t read the ingredient list, you can usually choose some natural ingredients as much as possible, such as corn, sweet potatoes, oats, brown rice, etc. These are good helpers in the fat reduction stage.
Conclusion
In the diet structure of modern people, fine carbohydratesThe proportion is still relatively high, so try to switch to a diet based on whole grains. Diet is only one aspect of healthy life. Only by combining diet, exercise, sleep and emotion can we greatly improve our health. Although whole grain ingredients are only a small point in a healthy life, I hope that this article will help people to understand the overall impact of small links on a healthy life. The more you know about nutrition, the better your quality of life will be. Come on, everyone. Let’s encourage each other.