飲食中應(yīng)該有的最好的碳水化合物

Best Carbs To Include In Your Diet

飲食中應(yīng)該有的最好的碳水化合物

Carbohydrates, in general, have a bad reputation in health and nutrition circles for their role in weight gain. It may seem like a good idea to limit your carb intake and/or follow low-carb diets such as the keto and Atkins diets. However, an extremely low-carb diet is just as bad as a high-carb one.

總的來說，碳水化合物在健康和營養(yǎng)領(lǐng)域的名聲都不好，因為它們會導(dǎo)致體重增加。限制碳水化合物的攝入或遵循低碳水化合物飲食，如keto和Atkins飲食法，似乎是個好主意。然而，極低的碳水化合物飲食和高碳水化合物飲食一樣糟糕。

That is because not all carbs are made equal. Sugar does expand your waistline, but the same cannot be said of other carb sources such as starches and fiber. The latter is not easily absorbed by our bodies so it helps us digest food better, keeping our bellies full while protecting our bodies from diseases. In addition, vitamins and minerals that our brains and bodies need such as magnesium, potassium and calcium are hard to find outside a carb-rich diet.

這是因為并不是所有的碳水化合物都是一樣的。糖確實會讓你的腰圍變粗，但其他碳水化合物來源(如淀粉和纖維)卻不是這樣。后者不容易被我們的身體吸收，所以它幫助我們更好地消化食物，讓我們吃飽，同時保護我們的身體免受疾病。此外，我們的大腦和身體需要的維生素和礦物質(zhì)，如鎂、鉀和鈣，在富含碳水化合物的飲食之外是很難找到的。

If you are wondering which carbs you should include in your diet, here are the best dietitian-recommended choices:

如果你想知道你的飲食中應(yīng)該包括哪些碳水化合物，以下是營養(yǎng)師推薦的最佳選擇：

Whole Grain

全谷物

Whole grains are different from processed grains because they have outer shells of bran and germ that provide protein and fiber, which help keep you full and lessen your snacking.

全谷類與加工谷類不同，因為它們有麩皮和胚芽的外殼，提供蛋白質(zhì)和纖維，有助于保持飽腹感，減少零食。

According to the Cleveland Clinic, consuming whole grains lessens your risk of stroke while helping regulate blood pressure and reduce your diabetes risk.

根據(jù)克利夫蘭診所的說法，食用全麥?zhǔn)称房梢越档椭酗L(fēng)的風(fēng)險，同時有助于調(diào)節(jié)血壓，降低患糖尿病的風(fēng)險。

If you want to include whole grains in your diet, find breads or pastas that are either "100 percent whole grain" or "100 percent whole wheat." Do remember that wheat flour contains only 25 percent whole wheat.

如果你想把全麥?zhǔn)称钒ㄔ谀愕娘嬍持?，找一些面包或糕點，它們要么是“100%全谷物食品”，要么是“100%全麥?zhǔn)称?rdquo;，記住小麥粉只含有25%的全麥。

Oats, wheat and brown rice are known whole grains, but they are not the only ones. Try adding more barley, quinoa or brown rice into your meals.

燕麥、小麥和糙米是眾所周知的全谷物，但它們并不是唯一的谷物。試著在你的食物中加入更多的大麥，藜麥或糙米。

Pulses

豆類

"Pulses are excellent sources of healthy, slow-digesting carbs packed with fiber, vitamins, minerals, protein, and phytochemicals," registered dietitian Sharon Palmer told Business Insider Australia via email.

注冊營養(yǎng)師Sharon Palmer通過電子郵件告訴澳大利亞商業(yè)內(nèi)幕：“豆類是富含纖維、維生素、礦物質(zhì)、蛋白質(zhì)和植物化學(xué)物質(zhì)的健康、緩慢消化碳水化合物的極好來源。”。

The plant-based phytochemicals, which are responsible for their color and flavor, help prevent cancer since they can decrease inflammation in your body.

基于植物的植物化學(xué)物質(zhì)，負(fù)責(zé)它們的顏色和味道，有助于預(yù)防癌癥，因為它們可以減少你體內(nèi)的炎癥。

Green peas, in particular, are filled with potassium and protein. While the latter fills your tummy, the former helps strengthen your bones. They also contain folate, which is critical for cell growth and development. Chickpeas, which are a staple of Middle Eastern and South Asian cuisine, exhibit similar effects.

特別是青豆，富含鉀和蛋白質(zhì)。后者可以填飽你的肚子，而前者可以增強你的骨骼。它們還含有對細胞生長發(fā)育至關(guān)重要的葉酸。鷹嘴豆是中東和南亞地區(qū)的主食，也有類似的效果。

Sweet Potato

紅薯

Sweet potatoes are loaded with vitamins A, B6 and C. However, because these sweet orange-colored root vegetables have a high glycemic index, which can result in a temporary blood sugar spike, it is best to eat them in moderation.

紅薯富含維生素A、B6和c。然而，由于這些橙色的甜根類蔬菜血糖指數(shù)很高，會導(dǎo)致短暫的血糖升高，所以最好適量食用。

Instead of baking or frying, Harvard Health suggested boiling them with the skins on for about 20 minutes to retain their nutrient content.

哈佛健康學(xué)院建議，與其烘烤或油炸，不如將它們的皮放在鍋里煮20分鐘，以保持其營養(yǎng)成分。

Squash

南瓜

Whether added to soups, roasted or blended into casseroles, squash is a good "superfood" that you can add to your diet. Although many squash types contain some natural sugars, they are also high in lutein, which aids in eye health.

無論是添加到湯里，烤還是混合到砂鍋里，南瓜都是一種很好的“超級食品”，你可以把它添加到你的飲食中。雖然許多南瓜含有一些天然糖，但它們也富含葉黃素，有助于眼睛健康。

Squash is also loaded with filling protein and fiber, and provides bone-protecting magnesium and potassium.

南瓜還含有填充蛋白質(zhì)和纖維，并提供保護骨骼的鎂和鉀。

Some Fruits

一些水果

Fruits are often banned in low-carb diets since they are heavy in carbs and contain natural sugars. When consumed whole (rather than blended into smoothies or juices), however, even a bit of fruit is good for your health.

水果經(jīng)常被禁止在低碳水化合物的飲食中，因為它們含有大量的碳水化合物和天然糖。然而，當(dāng)你吃完整的水果時(而不是混合在果汁中)，即使是一點點水果也對你的健康有好處。

According to the Washington Post, eating an unpeeled apple with the skin on delivers about two times the fiber, 25 percent more potassium and 40 percent more vitamin A.

據(jù)《華盛頓郵報》報道，吃一個帶皮的未剝皮蘋果可以提供兩倍的纖維，25%的鉀和40%的維生素A。