[New Tang Dynasty Beijing time March 26, 2022]Some information aboutNutritiondietThe sayings are popular in the society, such as:carbohydrateHarmful to the body, eating too late will make you gain weight, etc. Are these claims correct?
Carbohydrates are the three majorNutritionIt provides energy and various essential nutrients for the body. However, excessive consumption of carbohydrates, especially refined carbohydrates, may lead to obesity and increase the risk of cardiovascular disease. People at high risk of diabetes need to be especially careful when consuming carbohydrate foods because carbohydrates have the most direct effect on blood sugar.
So should you just cut down on carbs?diet? No, eating the right “type” is key.
Carbohydrates are the main source of energy for the body, especially the brain and nervous system. The brain makes up about 2% of the body’s weight, but it consumes about 20% of its energy, mainly from glucose produced from carbohydrates. If the glucose (blood sugar) in the blood is low and the energy supply to the brain is insufficient, a person will experience dizziness, irritability, fatigue, headache, difficulty concentrating, and even coma.
The American Dietary Guidelines recommend that the carbohydrates we eat should supply 45% to 65% of our daily calories. If a person eats about 2200 calories per day, 990 to 1430 of those calories should come from carbohydrates, which means 247 to 357 grams of carbohydrates.
If carbohydrate intake is insufficient, the body will use fat for energy, the ketogenic dietlose weightThe law takes advantage of this feature. This diet strictly limits carbohydrate intake and advocates obtaining primary energy from fat. On a ketogenic diet, the liver uses fatty acids to produce ketones that provide most of the energy for the brain.
The ketogenic diet itself is notlose weightinvented. It was invented in 1924 by Dr. Russell Wilder of the Mayo Clinic to treat drug-resistant epilepsy in children.
While the ketogenic diet can lead to weight loss, it can also cause health problems, as an article posted on the University of Chicago Hospital’s website pointed out that there is not enough research on the ketogenic diet for weight loss, and the diet is over-saturated. The problem of fat will increase the risk of cardiovascular disease; the ketogenic diet is also prone to symptoms such as hypotension, kidney stones, constipation, and nutritional deficiencies; and the diet strictly controls the intake of carbohydrates, which will affect people’s diet Get dietary fiber and micronutrients.
Carbohydrates are a rich source of dietary fiber, minerals and vitamins. Minerals and vitamins support normal growth and development of the body; fiber supports gut health, reduces serum cholesterol, reduces cardiovascular morbidity, and helps with weight management.
A study published in The American Journal of Clinical Nutrition found that whole grains and high-fiber carbohydrate foods benefit heart health and blood sugar levels.
Thomas Hal Robson-Kanu, head of athlete and nutritional supplement manufacturer, told the Daily Express: “Nutritious carbohydrates such as root vegetables and legumes often contain fibre, vitamins and Minerals that can have a positive impact on a healthy diet.
“It’s really all about moderation — choosing the right carbohydrates in your diet.”
The Harvard T.H. Chan School of Public Health website recommends eating good carbohydrates and cutting down on bad ones.
Good carbohydrate foods include unprocessed or lightly processed whole grains, vegetables, fruits, and legumes, which provide us with the energy our bodies need and are rich in a variety of nutrients.
Bad carbohydrates include highly processed or refined processed foods such as white bread, pastries, soda, cakes, cookies, candy, etc. These foods are low in nutrients and high in sugar, which can lead to obesity and increase the risk of cardiovascular disease and diabetes.
2. Is it good to eat nutritional supplements?
“By eating a variety of healthy foods, you can get all the nutrients you need, so you don’t have to take any one[supplement],” said Carol Haggans, a registered dietitian and consultant at the National Institutes of Health ”
Many nutrients may not have the same effect as in food after they are extracted from food, and may even cause side effects. According to the National Center for Complementary and Integrative Health, eating foods rich in antioxidants is beneficial for preventing chronic diseases, but taking large doses of antioxidant supplements may increase the risk of diseases such as cancer. Also, dietary supplements may interact with certain medications.
More than half of Americans currently take one or more dietary supplements daily or occasionally.
The National Institutes of Health emphasizes that before taking a supplement, you should understand the chemical composition of the supplement, how it is prepared, how it works in the body, and the amount you can take daily.
3. Eating too late is not good for weight loss?
If you want to lose weight, you should focus on the total number of calories you eat and the quality of your meals, not the timing of your meals, Robson-Kanu said.
“If you stick to a healthy, balanced diet, then you have nothing to worry about — find a rhythm that works for you and don’t stress too much about the time of day.”
A study in the British Journal of Nutrition found that eating after 8pm in minors aged 4 to 18 was not associated with excess weight or increased energy intake.
However, another study showed that people who ate at night (11:00 p.m. to 5:00 a.m.) consumed 514 more calories than those who did not eat at night. People who ate at night gained an average of 4.5kg over time. The paper analyzed that late-night snackers tended to consume more calories and choose unhealthy foods, which led to weight gain rather than nighttime eating behavior.
However, eating too late, especially before going to bed, will affect gastrointestinal digestion and increase the burden on the body.
Regardless, if you want to lose weight, keep your total calorie intake under control.
Different groups of people need different calories. According to the recommendations of the USDA dietary guidelines: 19 to 30 years old women need 2000 to 2400 calories; 31 to 59 years old, 1800 to 2200 calories; 60 years and older, 1600 to 2000 calories.
Men aged 19 to 30 need 2400 to 3000 calories; 31 to 59 years old, 2200 to 3000 calories; 60 years old and above, 2000 to 2600 calories.
4. breakfastIs it the most important meal?
Some experts have different views on this.
breakfastOften called “the most important meal of the day,” and for good reason. A healthy breakfast provides the body with necessary energy and nutrients, helps with weight control, improves concentration and memory (the body replenishes glucose), and reduces the risk of disease (people who eat breakfast regularly tend to have a lower risk of obesity and type 2 diabetes ); and people who ate breakfast generally ate healthier and had better eating habits.
Alexandra Johnstone, professor of appetite studies at the University of Aberdeen, said in an article published by the BBC that if skipping breakfast is associated with obesity, it may be because people who eat breakfast are more nutrition-conscious and healthy. They “habitually choose healthy behaviours, such as not smoking and exercising regularly”.
Some experts believe that dinner is more important than breakfast. “Breakfast may seem like the most important meal, but it might actually be dinner,” said Courtney Peterson, assistant professor of nutritional sciences at the University of Alabama at Birmingham, who eat dinner later. , the risk of obesity, diabetes and cardiovascular disease soars.
Robson-Kanu said whether or not to eat breakfast depends on personal habits, and it doesn’t matter if you are not used to or don’t like breakfast, “for those who adhere to intermittent fasting (which usually involves fasting for 14 to 16 hours) , it’s common to skip the first meal of the day. Just make sure your diet is balanced and don’t overcompensate for calories at lunch or dinner.
5. Fruits contain sugar, which is not so good for health?
Modern people talk about the discoloration of “sugar”, and some experts warn that fruit also contains sugar, which makes people worry when eating fruit. In fact, unlike artificially purified sugar, fruit contains less sugar, and fruit also contains other beneficial components in addition to sugar.
The World Health Organization (WHO) recommends that daily calories from free sugars should be limited to less than 10% of total calories (about 50 grams), which is equivalent to no more than two cans of regular soft drinks.
Free sugars are monosaccharides (such as glucose, fructose) and disaccharides (such as sucrose or table sugar) that are added to foods and beverages, as well as sugars that are naturally present in honey, syrups, fruit juices, and fruit juice concentrates. Reducing free sugar intake reduces the risk of tooth decay and obesity. Dr Francesco Branca, Director of WHO’s Department of Nutrition for Health and Development, said: “We have solid evidence that limiting the intake of free sugars to Less than 10 percent reduces the risk of overweight, obesity and tooth decay.”
At the same time, the WHO pointed out that there is no evidence that sugar in fresh fruits, vegetables and milk will have adverse effects. But fruit juice can be high in sugar. A bottle of orange juice contains as much sugar as six oranges.
Fruits also contain numerous other nutrients, including vitamins, minerals, phytochemicals, and fiber, and can form an important part of a well-rounded diet.
Living in a chaotic world, with a healthy mind in mind, look at health 1+1!
(Transfer from The Epoch Times/Editor-in-charge: Zhang Li)
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