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饮食中应该有的最好的碳水化合物

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2020年05月23日

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Best Carbs To Include In Your Diet

饮食中应该有的最好的碳水化合物

Carbohydrates, in general, have a bad reputation in health and nutrition circles for their role in weight gain. It may seem like a good idea to limit your carb intake and/or follow low-carb diets such as the keto and Atkins diets. However, an extremely low-carb diet is just as bad as a high-carb one.

总的来说,碳水化合物在健康和营养领域的名声都不好,因为它们会导致体重增加。限制碳水化合物的摄入或遵循低碳水化合物饮食,如keto和Atkins饮食法,似乎是个好主意。然而,极低的碳水化合物饮食和高碳水化合物饮食一样糟糕。

That is because not all carbs are made equal. Sugar does expand your waistline, but the same cannot be said of other carb sources such as starches and fiber. The latter is not easily absorbed by our bodies so it helps us digest food better, keeping our bellies full while protecting our bodies from diseases. In addition, vitamins and minerals that our brains and bodies need such as magnesium, potassium and calcium are hard to find outside a carb-rich diet.

这是因为并不是所有的碳水化合物都是一样的。糖确实会让你的腰围变粗,但其他碳水化合物来源(如淀粉和纤维)却不是这样。后者不容易被我们的身体吸收,所以它帮助我们更好地消化食物,让我们吃饱,同时保护我们的身体免受疾病。此外,我们的大脑和身体需要的维生素和矿物质,如镁、钾和钙,在富含碳水化合物的饮食之外是很难找到的。

饮食中应该有的最好的碳水化合物

If you are wondering which carbs you should include in your diet, here are the best dietitian-recommended choices:

如果你想知道你的饮食中应该包括哪些碳水化合物,以下是营养师推荐的最佳选择:

Whole Grain

全谷物

Whole grains are different from processed grains because they have outer shells of bran and germ that provide protein and fiber, which help keep you full and lessen your snacking.

全谷类与加工谷类不同,因为它们有麸皮和胚芽的外壳,提供蛋白质和纤维,有助于保持饱腹感,减少零食。

According to the Cleveland Clinic, consuming whole grains lessens your risk of stroke while helping regulate blood pressure and reduce your diabetes risk.

根据克利夫兰诊所的说法,食用全麦食品可以降低中风的风险,同时有助于调节血压,降低患糖尿病的风险。

If you want to include whole grains in your diet, find breads or pastas that are either "100 percent whole grain" or "100 percent whole wheat." Do remember that wheat flour contains only 25 percent whole wheat.

如果你想把全麦食品包括在你的饮食中,找一些面包或糕点,它们要么是“100%全谷物食品”,要么是“100%全麦食品”,记住小麦粉只含有25%的全麦。

Oats, wheat and brown rice are known whole grains, but they are not the only ones. Try adding more barley, quinoa or brown rice into your meals.

燕麦、小麦和糙米是众所周知的全谷物,但它们并不是唯一的谷物。试着在你的食物中加入更多的大麦,藜麦或糙米。

Pulses

豆类

"Pulses are excellent sources of healthy, slow-digesting carbs packed with fiber, vitamins, minerals, protein, and phytochemicals," registered dietitian Sharon Palmer told Business Insider Australia via email.

注册营养师Sharon Palmer通过电子邮件告诉澳大利亚商业内幕:“豆类是富含纤维、维生素、矿物质、蛋白质和植物化学物质的健康、缓慢消化碳水化合物的极好来源。”。

The plant-based phytochemicals, which are responsible for their color and flavor, help prevent cancer since they can decrease inflammation in your body.

基于植物的植物化学物质,负责它们的颜色和味道,有助于预防癌症,因为它们可以减少你体内的炎症。

Green peas, in particular, are filled with potassium and protein. While the latter fills your tummy, the former helps strengthen your bones. They also contain folate, which is critical for cell growth and development. Chickpeas, which are a staple of Middle Eastern and South Asian cuisine, exhibit similar effects.

特别是青豆,富含钾和蛋白质。后者可以填饱你的肚子,而前者可以增强你的骨骼。它们还含有对细胞生长发育至关重要的叶酸。鹰嘴豆是中东和南亚地区的主食,也有类似的效果。

Sweet Potato

红薯

Sweet potatoes are loaded with vitamins A, B6 and C. However, because these sweet orange-colored root vegetables have a high glycemic index, which can result in a temporary blood sugar spike, it is best to eat them in moderation.

红薯富含维生素A、B6和c。然而,由于这些橙色的甜根类蔬菜血糖指数很高,会导致短暂的血糖升高,所以最好适量食用。

Instead of baking or frying, Harvard Health suggested boiling them with the skins on for about 20 minutes to retain their nutrient content.

哈佛健康学院建议,与其烘烤或油炸,不如将它们的皮放在锅里煮20分钟,以保持其营养成分。

Squash

南瓜

Whether added to soups, roasted or blended into casseroles, squash is a good "superfood" that you can add to your diet. Although many squash types contain some natural sugars, they are also high in lutein, which aids in eye health.

无论是添加到汤里,烤还是混合到砂锅里,南瓜都是一种很好的“超级食品”,你可以把它添加到你的饮食中。虽然许多南瓜含有一些天然糖,但它们也富含叶黄素,有助于眼睛健康。

Squash is also loaded with filling protein and fiber, and provides bone-protecting magnesium and potassium.

南瓜还含有填充蛋白质和纤维,并提供保护骨骼的镁和钾。

Some Fruits

一些水果

Fruits are often banned in low-carb diets since they are heavy in carbs and contain natural sugars. When consumed whole (rather than blended into smoothies or juices), however, even a bit of fruit is good for your health.

水果经常被禁止在低碳水化合物的饮食中,因为它们含有大量的碳水化合物和天然糖。然而,当你吃完整的水果时(而不是混合在果汁中),即使是一点点水果也对你的健康有好处。

According to the Washington Post, eating an unpeeled apple with the skin on delivers about two times the fiber, 25 percent more potassium and 40 percent more vitamin A.

据《华盛顿邮报》报道,吃一个带皮的未剥皮苹果可以提供两倍的纤维,25%的钾和40%的维生素A。


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