Fine rice and white flour are delicious and fragrant. Once you get diabetes, it's like saying goodbye forever. Many chronic disease patients, at some point, have spread the saying 'the less you eat, the longer you live'. Many people avoid staple foods when they see them!
In fact, carbohydrates are a good thing. Eating them in moderation and in moderation will not worsen one's condition or harm the body, but can actually lead to longevity!
Main food accounts for 53.7% of total energy to achieve longevity
The saying 'Man is iron, rice is steel' is indeed true. Because carbohydrates such as white rice are the main energy source for the nervous system and heart, as well as the primary fuel for muscle activity.
If there is a long-term lack of carbohydrates in the body, it can lead to energy deficiency, poor endurance, ketoacidosis, and even shortened lifespan.
Although excessive intake of carbon and water will lead to obesity, diabetes and other problems, it is unreasonable for some sugar lovers to "turn pale" when they hear about carbon and water, or to "stop eating staple food" and "cut off carbon" when they get sick.
A research report published in The Lancet by researchers from Harvard Medical School in the United States states that a moderate or moderate carbohydrate diet is one of the key factors for people's longevity.
Research has found that a low carbohydrate diet, where carbohydrate intake is less than 40% of the total dietary calories, and a high carbohydrate diet, where carbohydrate intake exceeds 70% of the total dietary calories, both increase the risk of premature death in participants; Moderate intake of carbohydrates (50%~55% of overall dietary calories) can reduce the risk of premature death.
Coincidentally, a research team from the Xiangya School of Public Health at Central South University recently discovered the most "long-lived" carbohydrate intake - when the daily intake of carbohydrates accounts for 53.7% of the total energy, it can effectively combat aging and extend lifespan; Low carbohydrate intake, on the other hand, will "shorten life" in reverse.
Learn how to eat healthily!
So, if you want to live a long and healthy life, you cannot eat too much carbohydrates, nor can you avoid carbohydrates. The key is how to eat them!
01
Learn to choose high-quality carbohydrates as staple food
A study published in the New England Journal of Medicine in the United States found that regularly consuming low-quality carbohydrates significantly increases the risk of cardiovascular diseases and death, such as heart attacks and strokes.
Low quality carbohydrates refer to foods with high glycemic index, which are quickly digested and have a high absorption rate after consumption, leading to a rapid increase in blood sugar. Common foods include sweets, sweet drinks, fried foods, etc.
High quality carbohydrates refer to foods that are rich in dietary fiber, have a slow increase in sugar, have a long retention time in the gastrointestinal tract after consumption, have a low absorption rate, and help prevent postprandial blood sugar elevation, such as whole grains like oats. So a reasonable way is to reduce the consumption of low-quality carbohydrates and consume more high-quality carbohydrates as a staple food.
02
Learn to control a reasonable intake of staple foods
According to the standards studied earlier, the most appropriate intake of carbohydrates should be 50% to 55% of the daily dietary calories. If an adult needs 2000 calories of energy per day, they should consume around 250-300 grams of carbohydrates, which is equivalent to eating a small bowl of rice and a small amount of fruit with each meal.
But many people may ask, 'Will eating such a small amount of staple food not be enough?' If you are worried about feeling full, you can also choose some dietary fiber supplements to increase satiety and effectively control carbon and water intake.
03
Change the order of meals for more effective sugar control
Finally, there is room for improvement in the way we eat. By adjusting a few small habits, we can easily control our intake of carbohydrates--
People with good digestive system should drink soup before meals. This can make the food in the stomach fully close to the stomach wall, enhance satiety, and reduce appetite. However, if the digestive system is poor, it can lead to indigestion. Choose according to your own health condition.
The order of eating is to eat vegetables first, then eat, and finally eat meat. Vegetables have a high content of crude fiber. Eating vegetables first can increase satiety and help reduce the intake of staple foods later on. Finally, eating meat can reduce insulin secretion, increase intestinal hormone secretion, and help regulate blood sugar metabolism.
Choose half thick and half thin carbon water. For many middle-aged and elderly people, using whole grains as carbohydrates can easily damage the digestive system. Choosing half brown rice/oats and the other half polished rice can effectively increase the proportion of high-quality carbohydrates while avoiding excessive impact on taste.
To achieve good health and longevity, simply not eating is the laziest and most ineffective way. Learning how to eat and how to eat well is the key to ensuring both quality of life and physical health.
