不吃主食有什么危害 刘敏 中南大学湘雅三医院 скачать в хорошем качестве

不吃主食有什么危害 刘敏 中南大学湘雅三医院

不吃主食有什么危害 刘敏 中南大学湘雅三医院 主食是我们能量的主要来源，它主要是碳水化合物，特别是淀粉。现在的主食分为五大类，分为米、面、杂粮、豆类、薯类，谷类及米是中国人的主要能量来源，在农村，这些谷类食物占到居民的一日三餐，供能在80%以上，城市居民也超过50%，而糙米、全麦、玉米、小麦、大黄米、燕麦、大麦、高粱等粗杂粮也是我们常见的主食之一，另外绿豆、小豆、扁豆、芸豆、蚕豆等杂豆也在主食的范围之内，它们的蛋白质是普通粮食的两到三倍，还有薯类，包括马铃薯、甘薯、木薯、芋头、山药等也可以作为主食来食用，除了以上讲的米面杂粮、豆类、薯类之外，有一些含淀粉的坚果和种子，如莲子、薏米、栗子等也是主食的概念。世界卫生组织即WHO推荐适宜的膳食能量结构是碳水化合物55%-65%、脂肪20%-30%、蛋白质11%-15%，运动的时候，我们机体主要靠碳水化合物来供能，并且为肌肉和大脑提供能量，但是碳水化合物和蛋白质、脂肪不同，它在身体里的储备非常有限，如果运动的时候得不到充足的碳水化合物供应，将会出现肌肉疲劳、无动力，不仅如此，如果膳食中长期缺乏主食，还会导致血糖的含量过低，产生头晕、心悸、脑功能的障碍等问题，严重者可以出现低血糖的昏迷，所以长期不吃主食是不行的。 What's the harm of not eating staple food Staple food is our main source of energy, It's mainly carbohydrates, Especially starch. Today's staple foods are divided into five categories, It is divided into rice, flour, grains, beans and potatoes, Cereals and rice are the main sources of energy for Chinese people, In the countryside, These grains account for three meals a day, Energy supply is more than 80%, More than 50% of urban residents, Coarse grains such as brown rice, whole wheat, corn, wheat, yellow rice, oats, barley and sorghum are also common staple foods, In addition, mung beans, adzuki beans, lentils, kidney beans, broad beans and other miscellaneous beans are also in the range of staple foods, They have two to three times the protein of ordinary food, And potatoes, Including potatoes, sweet potatoes, cassava, taro, yam and so on can also be used as staple food, In addition to the rice, flour, grains, beans and potatoes mentioned above, There are some starchy nuts and seeds, Such as lotus seed, job's tears, chestnut and so on are also the concept of staple food. The suitable dietary energy structure recommended by who is 55% - 65% carbohydrate, 20% - 30% fat and 11% - 15% protein, In sports, Our body is powered mainly by carbohydrates, And it provides energy for the muscles and the brain, But carbohydrate is different from protein and fat, Its reserves in the body are very limited, If you don't get enough carbohydrates for exercise, There will be muscle fatigue and lack of motivation, More Than This, If the diet is short of staple food for a long time, It can also lead to low blood sugar, There are dizziness, palpitation, brain dysfunction and other problems, In severe cases, hypoglycemic coma may occur, So it's not good not to eat staple food for a long time.