Whenever it comes to losing weight, everyone advises reducing the number of carbohydrates in your diet. Which reduces the calorie intake. While this approach is not correct, the WHO, the US FDA and the National Institute of Nutrition have released the guideline. Which explains how much protein, carbohydrate, and fat you should consume.
10 Carbohydrates Food
[ How much carbohydrate should be taken? ]
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Nowadays carbs are considered bad. While carbohydrate is the main source of energy in the whole world. Many companies are promoting low carbs to sell their products in the market and make a profit. Its main target is people suffering from obesity.
According to this guideline, you should get 45-65% of your daily calories from carbohydrates. For example, men need at least 2000 calories per day. So according to this, they should consume 225-325 grams of carbohydrate daily. However, the exact amount of carbohydrates depends on the individual.
The main source of this is vegetarian plant foods. Trees - plants produce carbs by light - synthesis. After this, the tree plants are stored in their trunk, root or fruit.
10 Carbohydrates Food
[ How much carbohydrate should be taken? ]
All types of grains such as rice, wheat, millet, maize, ragi, barley, potato, sweet potato, Arabic, beet, etc. are found in high amounts of carbohydrates. Here we have given a list of some foods that you should include in your meal.
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➤The best source of carbohydrates Brown Rice
Rice has the highest amount of carbs. By consuming this, you can easily meet the daily demand. If we consume 100 grams of rice, we get 80% carbs. It is also good for our bodies. Brown rice has more properties than white rice. They are also rich in magnesium and selenium. It is also beneficial in heart diseases.
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➤Wheat is rich in carbs
Wheat is the main food grain of northern India. It contains about 70% carbohydrates which meet our energy demand. Every 100 grams of wheat flour contains about 348 calories. There are many other nutrients in wheat like -Fiber, phosphorus, protein, manganese, etc. are available in plenty.
➤Consumption of Green Grams for Carbohydrates
Eating green gram is also good for getting carbs. They contain 59.9% carbs. Every 100 grams of green gram has 355 calories. Their intake is also considered good from the point of view of health. They are rich in protein and many types of fiber. Therefore, green grams should be consumed during the gram season.
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➤Kidney Beans also has the best carbs diet
Kidney beans contain 61% carbs. It caters up to 40% of daily energy demand. Kidney beans Bed reduces cholesterol and increases good cholesterol.
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➤Potatoes
Potatoes contain about 20% carbs. In addition, potassium is also abundant in it. Your blood pressure is also controlled by consuming potatoes. Potatoes should be consumed by physically weak and thin people. Potatoes also contain Vitamin C which acts to increase your immunity.
➤Gymnastic
Gymnastic is also a vegetable like a potato. It contains about 28% carbs and about 110 calories. Protein, magnesium, selenium, copper, and phosphorus are also found in abundance in it. Its intake provides relief from diabetes, arthritis, and cholesterol.
➤Fig
Fig is a good health fruit. It contains up to 68% carbohydrates. And about 280 calories are consumed with every 100 grams consumed. It is also rich in vitamins, calcium, and iron. The bed works best in reducing cholesterol, breathing diseases and diabetes.
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➤The date also contains carbohydrates
This dry fruit is very tasty in taste and is the source of about 67% carbs. And supplies 280 calories from every 100 grams consumed. Dates are a good source of vitamins and minerals. Its intake also provides other health benefits.
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➤Banana
Bananas are called instant energy stores. As soon as the banana is consumed, the energy in the body starts getting replenished. It consumes 102 calories and about 25% carbs from 100 grams of intake.
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➤Mango
Mango is also called the king of fruits. It contains about 16.2% of carbs, so the body gets energy from the consumption of mangoes. Consuming about 100 grams of mangoes provides 80 calories. Apart from this, it is also a good source of minerals like magnesium, copper, calcium, and phosphorus.
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For example, if a person is suffering from diabetes then the amount of carbohydrate required for him will be different. Here we are telling you the general guidelines related to carbohydrate intake so that you will get an idea of how much quantity you have to consume daily.
1. If you are physically healthy and also do high-intensity exercises daily, then you should consume 3-6 grams of carbohydrates.
2. If you are a victim of diabetes, then only consume 50-100 grams of carbohydrate daily. For this, increase the intake of complex carbohydrates such as wheat, ragi, jowar, millet, beans, potatoes, etc. in your diet.
3. If you are suffering from obesity, then only consume 50 grams of carbohydrate per day. It is better to go to the nearest doctor and get your diet chart made which will make it easier to lose weight.
4.If your lifestyle is very busy and you want to reduce carbohydrate intake to keep yourself fit. So in this case, just 50-100 grams of carbohydrate daily is enough for you.
If you want to reduce your carbohydrate intake to lose weight, then follow the guideline first and consume the same amount of other things as well. During this time, always keep an eye on your weight and reduce the number of carbohydrates if you are not able to lose one kg or half a kilo every week. However, do consult a dietician once before doing this.
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