Give your body good fuel to cope with consumption

You've heard the saying "eat for threes, eat for sevens", and it's not just fitness enthusiasts who often say it. If you want to boost your energy, you should also pay attention to what you eat. So what exactly should you eat? When should I eat it? How to eat?

From this lesson on, we will formally enter the diet dimension, through the daily dietary adjustments, to help you maintain adequate energy.

About diet, our standard is often to eat full, in fact, this is a big misunderstanding. Between the saturated eating pairs, there's the Mariana Trench.

If you eat too much, it will make you drowsy. If you eat the wrong food, you will feel sleepy all day.

In the eyes of the energy management coach, diet is the "fuel" of the human body. We should choose food that makes the body free of burden, so that people can feel relaxed, comfortable and energetic after eating.

What good "fuel" does your body need?

If WE REGARD HUMAN BODY AS A CAR, IT MUST BE A "HYBRID POWER" MODEL CAR, human body SHARES 3 "fuel TANK", NAMELY 3 KINDS of power SOURCE, IT IS CARBOHYDRATE, PROTEIN AND ADIPOSE RESPECTIVELY, NAMELY THE THREE MACROTROPHIN THAT SAYS IN DIETETICS.

In addition, there are vitamins, minerals and other essential micronutrients for the human body, which can be imagined as the "lubricating oil" and "oil" needed by the car. It is also very important for the car, but the amount required is not much, so it is trace.

Of the three fuels, the body consumes carbohydrates, fats, and proteins in that order.

Let's start with the first and main of the three fuels consumed today: carbohydrates. Carbohydrates have a very interesting characteristic, is that you eat less unhappy, eat more not spirit, but also fat...

What is the mechanism behind this? Let me tell you more:

Carbohydrates are all kinds of sugars, and in our nation's staple diet, they provide about 60 percent of our daily energy needs. And the feeling of fullness that food brings when you're hungry, the happiness that sweets bring, and the sweetness that fruits make are all related to carbohydrates. Carbohydrates are behind the stress relief and happiness of gourmet foods.

However, because it is so easy to get, many people consume too much carbohydrate, which causes a lot of stress on their bodies and seriously affects energy and productivity. Why is that? Because carbohydrates directly affect the body's insulin levels, the more carbohydrates you eat, the more insulin your body releases, which triggers the brain to activate the body's hormones serotonin and tryptophan, which, once released, make you want to nod off. Do you know why it's easy to feel sleepy after eating a carb meal such as chips and fried chicken?

What's worse, eating too many carbs will make you fat.

For every 1g of carbohydrates consumed, the body gets 4,000 calories. If you eat more carbohydrate than your body needs, it will be converted into fat and stored in your body. Excess carbohydrate is easy to cause fat hoarding.

I can't eat without it. I can't eat too much. How should I eat carbs?

First we need to identify two types of carbohydrates, refined and unrefined. The difference is that they have not been processed. Unrefined carbohydrates, such as beans and whole grains, are nutrient-rich, and they are cooked directly before reaching our tables. Refined carbohydrates, on the other hand, lose dietary fiber and some nutrients during intensive processing. Steamed bread, rice, and noodles are typical refined carbohydrates.

We used to have a view that the main esophagus was full. If you tell your parents that you are hungry, nine times out of ten, they will take out a big bowl of rice, a big steamed bread for you to eat. But a study from Harvard Medical School suggests otherwise. Researchers found that eating more refined carbs actually makes you hungrier. Why? As mentioned earlier, the more carbohydrates you eat, the more insulin your body produces, which interferes with the production of leptin. Leptin is used in the body to tell the brain to stop eating, and now that insulin is interfering with it, we eat more and more.

Knowing what's necessary about carbs, we should fill our tanks with healthier, unrefined carbs. In addition, we should try to limit our carbohydrate intake to avoid negative effects on energy. I'm going to give you a very simple set of tips to help you control your carbohydrate intake and get more energy.

The first step is to figure out your daily carbohydrate requirements. There's a particularly simple formula:

For people over 24 years of age and under 60 years of age who are reducing fat, the carbohydrate requirement can be calculated according to the following formula:

Carbohydrate intake (female) = body weight kg×1.8g

Carbohydrate intake (male) = body weight kg×2g

For example, Xiao Wang is a male office worker with a total body weight of 75kg, so the demand for carbohydrates a day is 75*2=150g. According to this amount, you can eat, which is not hungry and not easy to gain weight, but also can avoid us to eat carbohydrates and sleep.

Be aware, though, that this is a calculation for the less active office crowd. If you exercise regularly, in addition to eating carbs at this rate, just eat a slice of bread half an hour after you exercise, because the goal is to burn fat, not carbs. So, after half an hour of exercise, you need to replenish your carbohydrates so that you don't eat more food due to hunger.

So we got the numbers, and then what?

It's not enough to just figure out the numbers, we still have two problems to solve: First, when we eat, we need to know how many carbohydrates we are eating. For example, how many carbohydrates are in a bowl of rice? The second is how to eat to remind yourself, don't accidentally eat too much carbohydrates.

What to do?

In fact, we just need to remember the amount of carbohydrates in rice, use rice as the unit, replace the amount of carbohydrates in everything else with the amount of rice, and we solve both problems.

100 grams of rice is 22 grams of rice, which is a bowl of rice in most restaurants, 25 grams of carbohydrates, easy to remember, right? Read it with me. 100 grams, 22 grams of rice, 25 grams of carbohydrates.

Take 22 units of rice, look up the amount of carbohydrates from the nutrition list of other foods, and divide by 25 to find out how many units of rice.

For example, the nutritional content table of a well-known brand biscuit shows that there are 65g carbohydrates in every 100g, 65/25=2.6. Eating 100g biscuit is equivalent to eating 2.6 bowls of rice in a restaurant, which is simply too much. The catch is that the ingredients list says 100g, but there are 130g in a packet of biscuits, so you can easily eat an entire packet of biscuits, which is actually equivalent to 3.38 bowls of rice.

Calculate with rice, do you think you eat a little too much carbohydrate really.

Here are some common drinks and fruit conversion figures: for example, a can of carbonated beverages is equivalent to about 2.6 bowls of rice, and a can of iced tea is equivalent to 2.1 bowls of rice. An apple is about one bowl of rice, and a pitaya is about 2.5 bowls of rice. And if you look at the table that we have in the course, you'll get an idea of how much carbohydrate you're consuming.

At the end of the class, we'll wrap up today's lecture by looking at the difference between "full" and "right". Then we'll look at the three best fuels for the human body, with a focus on carbohydrates. Now you can figure out how many carbs you need each day, and use rice to measure the carbohydrate content of common foods.

While this can be tricky to do back and forth, it gives you a sense of the amount of carbs you're consuming, and it helps you to give your body enough fuel to cope with what you're burning, without eating so much that your energy and body are negatively affected. Next time, I'll talk to you about the other two fuels, building a complete diet.