4个方法帮你减少碳水化合物的摄入

4个方法帮你减少碳水化合物的摄入

4 Tips to Help You Lower Your Carb Intake

Almost all of us want to try to slim down every once in awhile, but often finding the right balance to shed a few pounds can be difficult.

几乎每隔一段时间我们就想要试着减肥，但是经常都发现减掉几磅却是很难平衡的。

1. Understand how carbohydrates work.

理解碳水化合物是如何在体内起作用的Carbohydrates are one of the three main macronutrients in the human diet, with fat and protein being the other two. Carbohydrates are essential to a number of functions in the body, including growth and your body’s metabolism. Carbohydrates are most often found in starchy foods such as breads, pastas and rice, but they can also be found in fruits and vegetables as well.

碳水化合物是人类饮食的三大营养素之一,其他两个是脂肪和蛋白质。碳水化合物对人体的许多功能都有至关重要的作用,包括身体的增长和身体的新陈代谢。碳水化合物通常在面包等淀粉类食物,面食和米饭里面,但在水果和蔬菜里面也有。

2. Know the difference between complex and simple carbohydrates.

了解复杂和简单碳水化合物之间的区别

You may have noticed these labels on some of the food you buy, but what do they really mean? Simple carbohydrates are made from refined grains. You can often find these in your white breads or any heavily processed foods. Studies

have shown that eating too much of these types of carbohydrates can lead to weight gain and other health problems such as diabetes and even cardiovascular conditions.

您可能已经在你买一些食品中看到这些标签,但他们真正的意思是什么呢？简单的碳水化合物是由精制谷物制成。你可以经常这些白面包或任何大量的加工食品找到。研究表明,吃太多这些类型的碳水化合物会导致像体重增加及其他健康问题,如糖尿病和心血管疾病。

3. Avoid these foods.

避免这些食物

When planning your low carb diet, most diets recommend limiting your carb intake to 50 to 150 grams per day. There are many foods that are loaded with simple carbohydrates that you should avoid if you are trying to eat a low carb diet.

当你在计划低碳水化合物饮食的时候,大多数饮食家都建议每天碳水化合物的摄入量为50至150克。如果你想低碳水化合物饮食，你应该避免有很多的含有简单的碳水化合物食物都。

4. Eat these foods.

吃这些食物

Even if you are choosing a low carb diet, there are many foods that are perfectly okay for you to eat that are rich in complex carbohydrates. These include:

即使你选择低碳水化合物的食物，这里也有许多不错的富含碳水化合物的食物。包括：• Beans 豆类

• Whole Wheat Bread 全麦面包

• Brown rice 糙米

• Oats and other whole grains

• 燕麦和其他谷物

Eating a diet that is low in carbs has been shown to improve your health and will help you lose weight over and over again. However, that doesn’t mean you have to eliminate carbs altogether.

吃低碳水化合物食物可以改善你的健康并且能帮助你减肥。然而,这并不意味着你必须完全笼统的排斥碳水化合物。