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Benefits of Good Carbohydrates

Benefits of Good Carbohydrates
By Evelyn Rubenstein

TP 201811 nutrition 02濂界⒊姘村寲鍚堢墿鐨勭泭澶
鎴戜滑鐨勮韩浣撻渶瑕佽兘閲忔潵淇濇寔鏈浣崇姸鎬侊紝鑰岀⒊姘村寲鍚堢墿鍒欐槸涓鸿韩浣撴彁渚涚噧鏂欑殑涓昏钀ュ吇婧愪箣涓銆傚纰虫按鍖栧悎鐗╃殑鏅亶璇В鏄畠浠笉鍋ュ悍锛屼細浣夸綘浣撻噸澧炲姞銆備絾鏄叾瀹為傞噺鎽勫彇纰虫按鍖栧悎鐗╂湁鍔╀簬鎻愪緵鎴戜滑韬綋鎵闇瑕佺殑鑳介噺銆


浜嗚В纰虫按鍖栧悎鐗
浣犲浣曞尯鍒嗗ソ纰虫按鍖栧悎鐗╁拰鍧忕⒊姘村寲鍚堢墿锛熺⒊姘村寲鍚堢墿琚垎涓轰袱绫伙細绠鍗曠殑鍜屽鏉傜殑銆傜畝鍗曠殑纰虫按鍖栧悎鐗╁寘鎷竴绉嶆垨涓ょ绯栨垚鍒嗭紝浣犲彲浠ュ湪姘存灉锛堟灉绯栵級銆佺墰濂讹紙鍗婁钩绯栵級銆佽敆绯栵紙钄楃硸锛夋垨涔冲埗鍝侊紙涔崇硸锛変腑鎵惧埌銆傝繖浜涢鐗╀腑鐨勭硸鏄ぉ鐒跺瓨鍦ㄧ殑锛岃繖鎰忓懗鐫瀹冧滑娌℃湁缁忚繃浠讳綍椋熺墿鍔犲伐銆傜劧鑰岋紝鍦ㄥ惈鏈夌簿鍒剁硸鐨勫姞宸ラ鍝佷腑涔熷彲浠ユ壘鍒扮畝鍗曠殑纰虫按鍖栧悎鐗╋紝濡傜硸鏋溿佽泲绯曘侀ゼ骞层佽嫃鎵撴按鍜岀硸娴嗐傝繖浜涚簿鍒剁硸寰堝鏄撳綊绫讳负鍧忕⒊姘村寲鍚堢墿锛屼篃琚О涓虹┖鐑噺銆


澶嶅悎纰虫按鍖栧悎鐗╁惈鏈変笁涓垨鏇村鐨勭硸鍒嗗瓙銆傚畠浠氬父瀛樺湪浜庢穩绮夌被椋熺墿涓紝濡傝睂璞嗐佽眴绫汇侀┈閾冭柉銆佽眴绫诲拰鍏ㄨ胺鐗┿傝繖浜涘鍚堢⒊姘村寲鍚堢墿钀ュ吇涓板瘜锛屾槸鎴戜滑鎵璁や负鐨勫ソ纰虫按鍖栧悎鐗┿傚鍚堢⒊姘村寲鍚堢墿鍦ㄤ汉浣撳唴鍒嗚В闇瑕佹洿闀挎椂闂达紝鍥犳浼氫互杈冩參閫熷害灏嗙硸閲婃斁杩涜娑茬郴缁熷苟浜х敓鎸佺画绋冲畾鐨勮兘閲忋


纰虫按鍖栧悎鐗╁垎瑙f垚钁¤悇绯栵紝钁¤悇绯栨槸鑳介噺鐨勪富瑕佹潵婧愩傝憽钀勭硸杩涘叆鎴戜滑鐨勮娑插苟璋冭妭鎴戜滑浣撳唴鐨勮兘閲忔祦鍔ㄣ傛垜浠笉鑳藉畬鍏ㄤ笉鎽勫彇楗涓殑纰虫按鍖栧悎鐗┿傛瘡鏃ョ⒊姘村寲鍚堢墿鎽勫叆涓嶈冻鏈夊彲鑳藉鑷村鑷寸簿绁炶悗闈′笉鎸傝繖灏辨槸涓轰粈涔堜簡瑙g⒊姘村寲鍚堢墿鐨勫ソ澶勯潪甯搁噸瑕併


濂界⒊姘村寲鍚堢墿鑳芥敼鍠勬秷鍖
鍚冨瘜鍚氦缁寸殑纰虫按鍖栧悎鐗╁钘滈害銆佽胺鐗┿佺嚂楹﹀拰鍏朵粬鍏ㄨ胺鐗╁彲浠ョ紦瑙f秷鍖栭棶棰樸傝繖浜涘瘜鍚氦缁寸殑纰虫按鍖栧悎鐗╁姞閫熶簡娑堝寲杩囩▼锛屽苟鎶婇鐗╀粠娑堝寲閬撴帹涓嬶紝浠庤屼娇鑲犻亾杩愬姩鏇撮『鐣呫傚鍚冭繖浜涚⒊姘村寲鍚堢墿浼氬噺灏戜究绉樺拰娑堝寲涓嶈壇锛屾湁鍔╀簬璋冭妭鏃ュ父鎺掍究銆傞伩鍏嶉鐢ㄥ惈绮剧硸鐨勭畝鍗曠⒊姘村寲鍚堢墿锛屽洜涓哄畠浠細瀵艰嚧鑳姘斻


濂界⒊姘村寲鍚堢墿鏈夊姪浜庡噺鑲
閫夋嫨纰虫按鍖栧悎鐗╃殑璇绐嶆槸鐭ラ亾瑕侀鐢ㄥ摢浜涢鐗┿傚悆姝g‘鐨勭⒊姘村寲鍚堢墿鍙互甯姪浣犲噺鑲ャ傜簿鍒剁⒊姘村寲鍚堢墿锛屽绯曠偣銆佹柟渚块潰鍜屽姞宸ラ鍝佹槸浣撻噸澧炲姞鐨勪富瑕佸師鍥狅紝鐢氳嚦鍙互瀵艰嚧绯栧翱鐥呭拰鑲ヨ儢銆傚彟涓鏂归潰锛屽鏉傜殑纰虫按鍖栧悎鐗╋紝濡傜孩钖佸北鑽拰澶氱伯锛屽瘜鍚氦缁达紝浣嗗崱璺噷鍚噺浣庛傚瘜鍚氦缁寸殑椋熺墿鑳芥弧瓒抽娆诧紝澧炲姞楗辫吂鎰熴


濂界⒊姘村寲鍚堢墿鑳芥敼鍠勫績鐞嗗仴搴
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濂界⒊姘村寲鍚堢墿鏈夌泭蹇冭剰鍋ュ悍
鐢变簬濂界殑纰虫按鍖栧悎鐗╁惈鏈夊ぇ閲忕殑绾ょ淮锛屽畠浠湁鍔╀簬闄嶄綆鎴戜滑浣撳唴鐨勮儐鍥洪唶姘村钩銆傞殢鐫娑堝寲鐨勮繘琛岋紝鑲濊剰灏嗚儐鍥洪唶杞彉鎴愯儐姹侀吀銆傚鏋滀綘鏄撴偅蹇冭剰鐥咃紝璇烽伩鍏嶉鐢ㄩ珮琛绯栨寚鏁扮殑涓嶈壇纰虫按鍖栧悎鐗┿傜爺绌惰〃鏄庯紝閭d簺椋熺敤鏇村鍏ㄨ胺鐗╃殑浜哄叿鏈夎緝浣庣殑鍧忚儐鍥洪唶姘村钩鍜岃緝楂樼殑濂借儐鍥洪唶姘村钩銆


椋熺敤纰虫按鍖栧悎鐗╁彧鏄竴绉嶆纭憚鍙栭鐗╄惀鍏荤礌鐨勬柟寮忋傜畝鍗曞拰澶嶆潅鐨勭⒊姘村寲鍚堢墿瀵逛簬鎴戜滑鐨勮韩浣撶郴缁熸潵璇存槸蹇呬笉鍙皯鐨勩傚湪骞虫椂楗杩囩▼涓紝涓瀹氳鍧囪 鑶抽锛屼繚璇佺⒊姘村寲鍚堢墿鐨勬憚鍏ラ噺銆傝浣忚閬垮厤楂樺害鍔犲伐鐨勯鍝侊紝骞舵敞鎰忓惈鏈夌簿鍒剁硸鐨勯鍝併

 

Our body needs energy to function optimally, and carbohydrates are one of the main sources of nutrients in providing fuel to our body. The common misconception about carbohydrates is that they are unhealthy, and they make you gain weight. Consuming carbs moderately and eating the right kind of carbohydrates assists in providing a well-rounded diet that meets our body鈥檚 nutritional intake.

TP 201811 nutrition 03

Understanding Carbohydrates

How do you differentiate a good carb from a bad carb? Carbohydrates are classified into two categories 鈥 simple and complex. Simple carbs comprise of one or two sugar components which you can find in fruits (fructose), milk (galactose), table sugar (sucrose), or dairy (lactose). Sugars from these foods are naturally occurring, meaning they have not undergone any food processing. However simple carbs can also be found in processed foods that contain refined sugar, such as candies, cakes, cookies, soda, and syrups. These refined sugars are easily distinguishable as bad carbohydrates and are also known as empty calories.

 

Complex carbohydrates on the other hand contains three or more sugar components. They are usually found in starchy foods like peas, legumes, potatoes, beans, and whole grains. These complex carbs are packed with nutrients and are what we consider good carbohydrates. Complex carbohydrates are more consistent in providing energy since they take longer to break down and fill you up for a longer duration.

 

Carbohydrates are broken down into glucose, which is the primary source of energy. Glucose travels into our blood stream and regulates the flow of energy in our body. We cannot fully eliminate carbs from our diet. Not getting the daily carb supply can lead to carbohydrate deficiency and can cause mental and physical lethargy. That is why it is important to understand the benefits of carbohydrates.

TP 201811 nutrition 04

Good Carbs Improve Digestion

Eating fiber-rich carbohydrates like quinoa, grains, oatmeal, and other whole grains can alleviate digestive problems. These fiber-rich carbs speed up the digestive process and push down the food from the digestive tract, thus rendering bowel movements easier. Eating more of these carbohydrates will lessen constipation and indigestion and can help regulate your daily bowel movement. Avoid simple carbs that are high in refined sugar as they cause bloating.

TP 201811 nutrition 05Good Carbs Helps with Weight Loss

The trick with carbohydrates is to know which foods to consume. Contrary to the popular belief that carbs make you gain weight, eating the right sources of good carbs can help you lose weight. Refined carbohydrates such as pastries, instant noodles, and processed foods are the main culprits for weight gain and can even contribute to diabetes and obesity. Complex carbohydrates on the other hand, like sweet potatoes, yams, and multigrain are rich in fiber but low in calories. Fiber-rich foods satisfy the appetite and lessen any cravings because they make you full for longer duration.

TP 201811 nutrition 06Good Carbs Improve Mental Health

According to research, a low-fat high carb diet can improve memory and mental health. Eating healthy carbs aids in the production of serotonin (also known as the feel-good hormone). When our body releases serotonin it reduces depression and feelings of anxiety because of its natural mood stabilizer. Most complex carbohydrates are rich in B-vitamin, which is an important nutrient that balances neurochemicals in our brain. Decreasing the intake of carbs can affect our brain鈥檚 basic mental functions. Scientists have discovered that those who consume less carbs are more likely to perform, and function poorly as compared to those who have a high carb diet.

TP 201811 nutrition 07Good Carbs Are Great for the Heart

Since good carbs contain a high amount of fiber, they help in lowering bad cholesterol levels in our body. With an improved digestion, the liver which creates bile acid gets its content from cholesterol. If you are prone to heart problems, avoid consuming bad carbohydrates with a high glycemic index. Studies have shown that those who consume more whole grains have lower bad cholesterol levels and have higher good cholesterol levels.

 

Consuming carbohydrates is just a manner of eating the correct source of food nutrients. Both simple and complex carbs are essential for our system. Finding the right balance of eating simple and complex carbs can give our body the maximum nutrition that it needs. Just remember to avoid highly processed foods and to be mindful of food labels that contain refined sugars.

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