碳水化合物的真相

Asanation,weloveeatingcarbs,andtheyarerightattheheartofourdiet.Theproblemisthatwith63percentofUKadultsnowconsideredoverweightorobese,manyexpertsthinkthatweareeatingfartoomanywrongsortsofcarbohydrate.XandvanTullekenisamedicaldoctorandself-professedloverofcarbs,tothepointwhereheusedtoweigh19stone.Heiskeentodiscoverwhethertheyreallyareakillerasclaimedbymany,responsibleforrecordlevelsofobesityandtype2diabetes.Thefilminvestigatescutting-edgeresearchintothepossiblelinkbetweencarbconsumptionandinfertilityinbothwomenandmen,andlooksintowhethergeneticchangesaretakingplaceaswepassoureatinghabitsontoourchildren.Xandandateamofvolunteersplaybloodsugarbingoastheyattempttoguesshowmuchsugaraselectionofcommonfoodseachreleasesintothebloodstream.Xanddiscoversthatlookscanbedeceiving-abakedpotatoistheequivalentofastaggering19sugarlumps,whereasalargebowlofstrawberriesisonlyfour.Thereisalsoasimpletestthatanyonecandoathometodeterminehowwelltheytoleratestarchycarbslikerice,pastaandbread.Simplychewasmall,unsaltedcrackerandtimehowlongittakestochangetasteinthemouth.Thefilmthensetsouttoexaminewhetheritisstillpossibletoeatcarbs,butinawaythatismuchhealthierforus.Thereisalittle-knowntypeofcarbohydratecalledresistantstarch;likefibre,ithelpskeepbowelcanceratbay.Butamedicalexamrevealsthat,likemostpeopleintheUK,Xanddoesnteatenoughofthiscarb.Sohowshouldhegoabouteatingmorecarbslikefibreandresistantstarch?Theprogrammeturnsthemythaboutbreadonitshead,discoveringbakesthataregoodforus.Thereisevenawayofmakingwhitebreadhealthierbystickingitinthefreezerbeforetoastingit-thisprocessturnssomeofthesugarystarchintoresistantstarch.Scientistshavediscoveredthatotherstarchycarbslikepasta,riceandpotatoescanbechangedinaverysimplewaytomakethembetterforus,bycookingandcooling-theybecomelesscalorificandvitalfoodforourgutbacteria.ThereisasurpriseinstoreforXandwhenheheadstothegymwithhisfavouritecarb-filledsportsdrink.Hediscoversthatforexerciselastinglessthananhour,thereisaveryneattrickthatfoolsthebrainintothinkingthatitisgoingtogetcarbs,whichimprovesperformance.Allhehastodoisswillthedrinkandspititout.Butperhapsmostimportantly,theprogrammeteamsupwithaMerseysideGPtotrialahealthy-eatingplan.Originallydevisedtohelpdiabeticandobesepatients,thisplandoesntcountcaloriesbutasksparticipantstobesmartwiththeircarbs-swappingsugarycarbsformorefibre.TheresultsafterjusttwoweekscomeasasurprisetoXandandthetrialdoctors.

白色碳水是糖 米黄色碳水化物是淀粉类食物 绿色的碳水是纤维 应选择全谷类取代部分精细碳水 用绿色食物代替土豆薯条 南瓜碳水是土豆的一半 含着运动饮料而非喝下有利于提高健身效率 冷藏与抗性淀粉 面包冷藏后再烘烤 能量会降低 土豆 意大利面煮熟后冷却可以将精制淀粉转化成抗性淀粉 吃的时候重新加热 可进一步增加抗性淀粉的含量 戒糖并增加蔬果纤维摄入对预防疾病改善病情有益 草莓虽然甜 碳水化合物含量少 相当于四颗方糖 米饭相当于20碗方糖 烹饪中用上巧思用更佳的食物替代使戒糖不再痛苦 虽然苹果的热量和两块蛋糕一样 苹果中的纤维形成天然糖会被缓慢吸收 增加了饱腹感 也获得了糖且这些糖分不会被转化成脂肪 选择聪明的碳水和优质的脂肪 影响到下一代 不是他们以后吃什么而生我们现在吃什么 改变摄入碳水质量 提高生育能力 下一辈也能受益 通过改变饮食结构可以有效控制二型糖尿病进程