Lose weight by replacing white rice with konjac noodles? Beware of 4 major crises

In order to lose weight successfully, you try every possible means, even replacing staple food with konjac noodles every meal, just to increase your sense of fullness and get slimmer quickly? Nutritionists remind that if you do this every day and do not consume a moderate amount of staple foods such as rice and root vegetables that are rich in the three major nutrients - sugars, it may lead to nutritional imbalance in the long run. Be careful of four health crises such as dizziness, weakness in the limbs, and inability to concentrate. Be careful!

Moderate consumption of konjac can increase satiety and help defecation

Nutritionist Sun Yuming said that commercially available konjac noodles, konjac cubes and other products are mainly made by grinding konjac potatoes (konjac) into powder, adding water to solidify and shape them. Taking 100 grams of konjac noodles or konjac cubes as an example, 97 grams are water and the remaining 3 grams are dietary fiber.

Because konjac has a high water content, it has very low calories, only 20 calories per 100 grams. Moreover, the dietary fiber it contains is mainly water-soluble dietary fiber, which has strong water absorption capacity and helps increase satiety. In addition, konjac is a polysaccharide composed of glucose and mannose, which is not easily absorbed by the human body and can delay the rise of blood sugar. Moderate intake can indeed help reduce food intake, thereby increasing satiety, stimulating intestinal peristalsis, and improving constipation.

Can konjac noodles replace white rice to help lose weight? Lack of sugar may lead to four health crises

However, nutritionist Sun Yuming emphasized that although moderate consumption of konjac noodles does help increase satiety! However, if you simply replace your staple food with konjac noodles, you may not get enough sugar, one of the three major nutrients. Sugar (carbohydrate) is one of the key nutrients that provides energy for the normal functioning of human physiological functions. Therefore, if you do not get enough sugar, your health may be in bad condition, leading to the following four major health problems:

Long-term lack of carbohydrates in the diet may cause the health of body tissues composed of protein, such as muscles, hair, skin, etc. to alert the public, causing rough skin, hair loss, and even muscle loss, leading to limb weakness, sarcopenia and other discomfort reactions. This should not be underestimated!

Crisis 1: Dizziness and mental fatigue:

Every 1 gram of sugar (carbohydrate) can provide the human body with about 4 calories. Therefore, if the sugar intake is insufficient, it may cause symptoms such as dizziness and lack of energy.

Crisis 2/ Weakness in limbs, rough skin, and hair loss:

In addition, carbohydrate deficiency will affect the body's use of protein. In the case of carbohydrate deficiency, the human body has to break down protein as energy supply first. Over a long period of time, the health of body tissues composed of protein, such as muscles, hair, skin, etc., may be in danger, causing rough skin, hair loss, and even muscle loss, leading to limb weakness, sarcopenia and other discomfort reactions, which should not be underestimated!

Crisis 3/Ketoacid Production:

Appropriate carbohydrates help maintain normal fat metabolism. However, once carbohydrate intake is insufficient and cannot supply enough energy, the body will oxidize a large amount of fat. However, during the oxidation process, incomplete oxidation of lipids can easily occur, leading to the generation of ketone bodies that are stored in the blood. This can easily lead to ketoacidosis in patients with diseases that lack insulin regulation, so it is worth noting!

Crisis 4／Difficulty concentrating:

In addition, sugars (carbohydrates) are an important source of glucose for the human body! When carbohydrate intake is insufficient and there is a lack of glucose in the blood, it may further affect the functioning of brain cells and optic nerves, causing problems such as inability to concentrate and blurred vision.

Nutritionist Sun Yuming reminds that if friends want to lose weight and want to achieve the purpose of assisting weight loss by eating konjac products, it is recommended to eat it as a side dish rather than a staple food.

How to eat konjac to help lose weight? Nutritionist: It is more suitable as a side dish

Nutritionist Sun Yuming reminds that if someone wants to lose weight and wants to achieve the purpose of assisting weight loss by eating konjac, it is recommended to eat it as a side dish rather than a staple food. For example, it can be mixed with mushrooms and shredded pork; or it can be mixed with seasonal vegetables such as celery, cucumber, carrot and so on and eaten as a side dish, which are all good choices.

In this way, it can not only achieve the purpose of increasing satiety, promoting intestinal peristalsis and helping defecation, but also avoid insufficient sugar (carbohydrate) intake.

★ Konjac three strands

Ingredients: 30 grams of konjac noodles, 1/2 cucumber, 1/4 carrot, a little salt.

practice:

1. Wash and cut the cucumber into shreds, mix with a little salt and marinate. After the water comes out, pour out the bitter water and set aside.

2. Wash, peel and cut the carrots into shreds for later use.

3. Mix the konjac noodles, processed cucumber shreds and radish shreds and serve.

How can those who want to lose weight eat sugar without making mistakes? Raw foods replace refined starches

As for how much sugar (carbohydrate) should be consumed daily to maintain the body's energy needs without causing obesity problems. Nutritionist Sun Yuming pointed out that, generally speaking, 50% to 60% of the human body's calorie supply should come from carbohydrate foods.

For adult women weighing about 50 to 60 kilograms who want to lose weight, it is recommended that their total daily calorie intake be maintained at around 1200 to 1600 calories. Therefore, in terms of the intake of staple foods (carbohydrates), it is recommended to control the portion to 1/2 bowl to 1 bowl per meal, and try to choose original foods, such as brown rice, purple rice, and sweet potatoes; reducing the intake of refined starches such as cakes and white bread is a good way to avoid excessive intake of calories and trans fats.