碳水化合物通常会扎堆于两个前任treme categories: good and bad. Carbohydrates are the body's primary source of energy. Everyone needs them, but it's important to known which ones are good for you and which ones aren't.
通常被称为简单或复杂的碳水化合物，三种类型的碳水化合物 - 糖，淀粉和纤维 - 都在你的饮食场所。简单碳水化合物，包括糖，单糖和双糖。复杂的碳水化合物，其包括淀粉和纤维，是多糖。
Basic Carbohydrate Facts
碳水化合物的分类取决于它们的化学结构。单糖是碳水化合物的最简单形式。这些措施包括葡萄糖，果糖和半乳糖。葡萄糖通常被称为血糖和天然存在于水果和甜味剂。果糖是水果糖，也是在蜂蜜和蔬菜的糖。半乳糖有助于形成乳糖。
Disaccharides are sugars that contain two monosaccharides linked together. They will eventually be broken down into two separate carbohydrates. Sucrose, lactose and maltose are disaccharides. Sucrose, or plain table sugar, is made of glucose and fructose. Lactose, the sugar found in milk, contains glucose and galactose. Maltose is made of two glucose units and is found in germinating grains.
多糖是最复杂的碳水化合物。他们在饮食中的淀粉和纤维。它们是由连接在一起的许多单糖。
能源简单的碳水化合物
Carbohydrates are the main source of energy for the body. Specifically, the brain prefers glucose over anything else. Simple sugars are easily used for energy and are rapidly absorbed by the body, because they can be broken down quickly in to glucose.
Fructose and sucrose are natural sugars found in fruits and vegetables. Lactose is the natural sugar in milk. When you obtain natural sugar from whole foods such as these, you get a boost of energy while consuming vital nutrients.
添加的糖，或者是食品加工过程中添加糖，有助于对能源的热量，但没有其他可取之处。他们缺乏的营养物质，引起血糖不健康的尖峰和促进增重，注意到American Heart Association。
淀粉能源
淀粉可以被分解成葡萄糖为身体提供能量。不同类型的淀粉以不同的速率被消化。这些措施包括慢消化淀粉，快速消化淀粉和抗性淀粉。
慢消化淀粉为您提供长期的能源，并帮助您觉得饱。可快速消化的淀粉，如高加工的谷物，消化迅速且可以穗血糖。第三种类型，称为抗性淀粉，未被消化;它在发酵大肠和是伟大的肠道健康。
Starchy foods deliver essential vitamins, minerals and fiber. Examples of these foods include whole grains, peas, beans, corn, pasta, rice and potatoes. Many of these starchy foods, such as peas and beans, are also sources of protein. Avoid refined grains and go with whole grains to get the full nutritional benefit.
Fiber and Its Health Benefits
当你摄入的纤维，其中大部分是经过你的消化道不被消化。富含纤维的食物，如豆类，水果，蔬菜和粗粮，含有这两种纤维的不同比例：可溶性和不溶性。
Soluble fiber keeps your blood sugar steady by slowing down the absorption of carbs into your system. It also helps bind to fat and cholesterol and removes it from the body, which can help lower your blood cholesterol level. Soluble fiber can be found in citrus fruits, apples, legumes and oats.
不溶性纤维通过保持消化废物通过你的肠子移动预防便秘。这可以减少痔疮和憩室病的风险。糙米，燕麦，爆米花，坚果和种子是不溶性纤维的来源。
纤维穿过主体，因此它不是能量或热量的来源。女性每天应该食用25克纤维，而男性每天需要得到38克，根据Institute of Medicine。