在我们的日常饮食中米、面这些主食是必不可少的,“主食吃太多是变胖、导致糖尿病的元凶”这种说法最近越来越多。不吃主食真的不会影响身体健康吗?我们到底应该如何科学吃主食?
In our daily diet, staples like rice and noodles are essential. There's a growing concern about claims that excessive staple consumption leads to weight gain and diabetes. Does cutting out staples have a positive impact on health? How should we consume staples in a balanced way?
长期不吃主食有何危害?
The study revealed that the ketogenic diet can result in an increase in 'bad' cholesterol levels, subsequently doubling the risk of cardiovascular diseases, including cardiovascular events, heart attacks, and strokes.
ketogenic diet/ keto diet:生酮饮食
cholesterol levels:胆固醇水平
cardiovascular diseases:心血管疾病
Notes 生酮饮食 The ketogenic diet is a dietary approach that emphasizes high-fat and low-carbohydrate intake. Its primary goal is to induce a metabolic state known as ketosis in the body. During ketosis, the body shifts from burning its primary energy source from carbohydrates to fats.
If you consistently avoid consuming staple foods and have insufficient carbohydrate intake, your body will need to convert fats or proteins to maintain stable blood sugar levels. This can lead to certain adverse effects on the body, such as metabolic disruptions.
Utilizing fats for energy production generates ketones, and the prolonged accumulation of ketones can have detrimental impacts on the body. Compensating with amino acids can result in the breakdown of lean tissue in the body, potentially causing malnutrition over time.
staple foods:主食
carbohydrate [ˌkɑːrboʊˈhaɪdreɪt]:碳水化合物
metabolic disruptions:代谢紊乱
malnutrition [ˌmælnuˈtrɪʃn]:营养不良
而实际上,机体中有一部分脑组织还有红细胞,只能通过葡萄糖来供能,这个时候如果血糖不能保持稳定,会造成情绪低落、易怒、烦躁等情况。大脑每天需要130克淀粉来提供能量,如果长期不吃主食会造成大脑功能衰退,所以长期不吃主食这种做法是不对的。
In fact, certain brain tissues and red blood cells in the body rely solely on glucose for energy supply. When blood sugar levels are not maintained steadily, it can result in symptoms such as low mood, irritability, and restlessness. The brain requires a daily intake of 130 grams of starch to fuel its energy needs. Prolonged avoidance of staple foods can lead to a decline in brain function. Therefore, the long-term avoidance of staple foods is not a recommended practice. glucose [ˈɡluːkoʊs]:葡萄糖 low mood, irritability, and restlessness:情绪低落、易怒、烦躁
In China, our staple foods typically encompass cereals and root vegetables, with miscellaneous legumes often playing a supplementary role.
Cereals: This category can be further classified into staple grains and miscellaneous grains. Staple grains mainly include rice (in the southern regions) and wheat (in the northern regions), while miscellaneous grains comprise crops such as corn, millet, sorghum, buckwheat, and oats. Root Vegetables: These include potatoes, sweet potatoes (yams), cassava. Legumes: The primary varieties encompass green beans, red beans, soybeans, lima beans, fava beans, and cowpeas.
We recommend a balanced combination of staple foods, incorporating a variety of grains to ensure diversity. Therefore, when selecting staple foods, it's advisable to choose from a wide range of options.
An adult typically consumes between 250 and 400 grams of staple foods daily. We recommend allocating approximately 50 to 150 grams for whole grains and miscellaneous legumes, and 50 to 100 grams for root vegetables. Additionally, it's advisable to regularly monitor changes in body weight and make necessary adjustments to your dietary intake.
全谷物和杂粮由于膳食纤维含量较高,口感往往不佳,也可能影响消化吸收。中老年尤其是老年的朋友,咀嚼能力和消化功能会有所减退,这时候一定要注意主食加工的适口性,尽量选择粗粮细做,少食多餐,不要过多摄入粗纤维,防止刺激胃肠道。
Whole grains and miscellaneous grains, due to their high dietary fiber content, may sometimes have an undesirable taste and could potentially impact digestion and absorption. This is particularly important for middle-aged and elderly individuals, as well as seniors, who may experience reduced chewing ability and digestive function. During this stage, it's crucial to focus on the palatability of staple foods, choose finely processed whole grains, adopt a habit of smaller, more frequent meals, and avoid excessive intake of rough dietary fiber to prevent irritation to the gastrointestinal tract. dietary fiber:膳食纤维 digestion and absorption:消化吸收 gastrointestinal tract:消化道、胃肠道
可充分利用现代烹调炊具加以改善。如采用豆浆机、粉碎机进行粗粮细作,制作五谷豆浆或五谷米糊。采用高压锅、电饭煲、电蒸锅等烹调五谷杂粮主食,均可改善口感,提高消化吸收率。
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