Controlling carbohydrate intake for a healthier life

Indonesians are accustomed to consuming rice as carbohydrates. There is even a presumption in society that if not eat rice means not eat. In fact, behind the pleasure of high carbohydrate stored rice that when consumed excessively can cause excess blood sugar levels that lead to various diseases, one of which is diabetes.

When consumed, the body converts carbohydrates into sugars. This sugar will be used as additional energy for the brain and muscles in daily activities. There are three types of carbohydrates, namely sugar, starch, and fiber. In other words, not all carbohydrates are sugar, but all the sugar comes from carbohydrates.

carbohydrate food

Understand carbohydrates and calories

Calories are the amount of energy needed for an activity. As the body requires calories to survive, then without a proportional supply of calories, the body becomes deficient in energy. Also, all body organs can not work optimally or can even stop.

Each person's calorie needs vary depending on race, age, gender, physical size, and daily activities. So many factors determine that it is difficult to determine the average calorie needs of each person per day.

But for sure, in a day only, humans need carbohydrates of 45-65 percent of the total calories earned each day. Do not forget, carbohydrates are not only derived from rice, but also starch (potatoes, corn, pumpkin, bread, cereal, nuts), fiber (fruits, vegetables, wheat, grain), and sugar (honey, syrup, sweet food). You can control the carbohydrates consumed by reading labels on food packaging. You need to know that:

  • 1 gram of carbohydrates contains 4 calories;
  • 1 gram of protein contains 4 calories; Dan
  • 1 gram of fat contains 9 calories.

If applied on a chicken egg weighing 243 grams, then the calories obtained:

  • Fat 24 grams (meaning 216 calories);
  • Protein 31 grams (meaning 124 calories); Dan
  • Carbohydrates 2 grams (meaning 8 calories).

So the total of all calories from a grain of chicken is 348 calories. This means that if your daily needs are 2,000 calories, you can get them from foods that vary with protein and fiber content, not just by consuming a lot of carbohydrates.

Avoid consuming excessive carbohydrates

Carbohydrates are important for the body as a primary source of gaining energy. After carbohydrates get into the body and converted into glucose, this substance will be absorbed by the body's cells with the help of the hormone insulin.

When carbohydrates that go into the body are valued too much, then the risky insulin hormones are no longer able to help the glucose absorbed by the body's cells. As a consequence, glucose or sugar levels in the blood increase, making you at risk of diabetes.

Soybeans as high Protein and fiber foods

Because it is accustomed to eating high carbohydrate rice, we tend to still feel hungry if only eating a small amount of rice. On the other hand, to avoid obesity and diabetes disease, carbohydrate intake should be limited.

To control your appetite, try consuming soy or soy-containing foods 2 hours before mealtime. Soy is a complete source of protein with all kinds of essential amino acids in it. This one food also contains isoflavones, a natural estrogenic compound that can help prevent cancer, osteoporosis, and cardiovascular diseases, such as heart disease. Isoflavone is also helpful to cure menopause symptoms.

Another advantage of soy is its high protein content. The fiber from soy can provide health benefits including digestive health as well as the effect in lowering blood cholesterol. Eating foods that contain high fiber will make you feel full longer. Thanks to the intake of soybean in the daily menu, you can still consume carbohydrates without excessive because the process makes the body is not fast hungry.

Regardless, one of the most important things is how the body can get nutrients that fit the daily needs. You don't need to reduce or increase your food intake. So it is with carbohydrates that in this case is rice. Limiting carbohydrates is the primary way to make life healthier.

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