Controlling Carbohydrate Intake for a Healthier Life
Excessive consumption of carbohydrates can cause excess blood sugar levels that lead to various diseases, one of which is diabetes. When consumed, the body converts carbohydrates into sugar. This sugar will be used as additional energy for the brain and muscles in their daily activities. There are three types of carbohydrates, namely sugar, starch, and fiber. In other words, not all carbohydrates are sugar, but all sugar comes from carbohydrates.
Understand Carbohydrates and Calories
Calories are the amount of energy needed to move. Just as the body needs calories to survive, without a proportional supply of calories, the body lacks energy. Also, all organs of the body cannot work optimally or can even stop.
Each person's calorie needs differ depending on race, age, s*x, physical size, and daily activities. So many factors determine that it is difficult to determine the average calorie needs of each person per day.
In a single day, humans need carbohydrates as much as 45-65 percent of the total calories obtained each day. Don't forget, carbohydrates don't only come from rice, but also from starch-type foods (potatoes, corn, pumpkin, bread, cereals, beans), fiber (fruits, vegetables, wheat, grains), and sugar (honey, syrup, sweets). You can control carbohydrates consumed by reading labels on food packaging. You need to know that:
- 1 gram of carbohydrate contains 4 calories
- 1 gram of protein contains 4 calories and
- 1 gram of fat contains 9 calories
If applied to a chicken egg weighing 243 grams, then the calories obtained:
- 24-gram fat (means 216 calories)
- 31 grams of protein (meaning 124 calories) and
- 2-gram carbohydrates (meaning 8 calories)
Then the total calories of a chicken are 348 calories. This means that if your daily requirement is 2,000 calories, then you can get it from a variety of foods that contain protein and fiber, not just by consuming large amounts of carbohydrates.
Avoid Consuming Excess Carbohydrates
Carbohydrates are important for the body as the main source of energy. After carbohydrates enter the body and are converted into glucose, these substances will be absorbed by the body's cells with the help of the hormone insulin.
When carbohydrates enter the body are considered too much, then the risk of insulin is no longer able to help glucose absorbed by the body's cells. As a result, the level of glucose or sugar in the blood increases, putting you at risk of developing diabetes.
Soybeans as Foods High in Protein and Fiber
Because we are accustomed to eating rice that is high in carbohydrates, we tend to still feel hungry if only eating rice in small amounts. On the other hand, to avoid obesity and diabetes, carbohydrate intake must be limited.
To control your appetite, try eating soy or soy-containing foods 2 hours before mealtime. Soybean is a complete source of protein with all kinds of essential amino acids in it. This food also contains isoflavones, which are natural estrogenic compounds that can help prevent cancer, osteoporosis, and cardiovascular diseases, such as heart disease. Isoflavones also help to cure menopausal symptoms.
Another advantage of soy is its high fiber content. Soybean fiber can provide health benefits including digestive health as well as influence in lowering blood cholesterol. Eating foods that contain high fiber will make you feel full longer. Thanks to the intake of soy in the daily menu, you can still consume carbohydrates without excessive because the process makes the body not feel hungry fast.
One of the most important things is how the body can get nutrients that are by daily needs. You don't need to reduce or increase food intake. So even with carbohydrates, in this case, is rice. Limiting carbohydrates is the main way to make life healthier.
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