Losing weight and even improving treatment effects... how about this carbohydrate?

Eating plenty of dietary fiber reduces the risk of heart disease and stroke

 

 

 

 

To maintain the effects of dieting for a long time, it is good to protect your health with plenty of carbohydrates (dietary fiber) from vegetables, reduce overall calories, and combine exercise.

 

 

When starting a diet, people first talk about carbohydrates. There are many opinions and debates about cutting or reducing them, making carbohydrates a topic full of controversy.

 

 

Since when, carbohydrates have become the enemy of weight loss, but there are carbohydrates that actually help with dieting.

 

 

It is mainly dietary fiber found in vegetables and fruits.

 

 

◆ Reduced risk of death after consuming dietary fiber

 

 

A recent article was published in the international journal 'Frontiers in Nutrition' indicating that chronic kidney disease patients who consumed sufficient dietary fiber experienced a reduced risk of death.

 

 

Chronic kidney disease can significantly impair kidney function, increasing the risk of dialysis and kidney transplantation.

 

 

Dietary fiber helps with bowel movements, promotes urea excretion, and reduces chronic inflammation.

 

Analysis of the dietary habits over 10 years of 3,892 patients with chronic kidney disease aged 40 to 68 showed that those who consumed the most dietary fiber had a 37% lower risk of death compared to those who consumed the least.

 

 

The risk of death from cardiovascular disease has decreased by 44%.

 

 

 

However, patients with kidney disease should be cautious with vegetables and fruits high in potassium.

 

 

You must consult a doctor or a nutritionist before eating, due to the risk of hyperkalemia that can cause shock.

 

Therefore, it is effective to consume dietary fiber through apples, grapes, pineapples, and plums that are low in potassium. Tomatoes, melons, and vegetables are high in potassium.

 

Vegetables are best prepared by cutting them into small pieces, soaking them in water for about an hour, then blanching in boiling water and rinsing before eating, excluding the skins and stems that are high in potassium.

 

◆ Carbohydrates should make up at least 50% of your meals... the source of energy and immunity

 

Carbohydrates are essential nutrients that supply energy to the body and support immune function and brain activity.

 

Feeling depressed and having decreased concentration may also be caused by a lack of carbohydrates.

 

 

It is appropriate to consume about 55-65% of the total daily energy intake (Korea Disease Control and Prevention Agency). Foods that include plant fruits (grains, fruits), roots (sweet potatoes, radishes), and stems (potatoes) are mostly carbohydrate foods.

 

When dieting, reduce bread, rice, and noodles, but eat enough vegetables to maintain health.

 

◆ To maintain long-term diet effects... Cutting out carbohydrates alone is not enough

 

 

Reducing carbohydrates can be somewhat helpful for short-term weight loss.

 

 

However, the long-term effects of weight loss are not significant because it is necessary to reduce the total caloric intake, including fat.

 

The caloric value of carbohydrates is 4 kcal per gram, but fats provide 9 kcal, more than twice as much.

 

Exercising simultaneously can prevent the remaining energy from accumulating in the body.

 

 

Ultimately, the key to dieting is "eating less and moving more."

 

◆ The dietary fiber effects of carbohydrates... also prevent cardiovascular diseases such as heart disease and stroke

 

 

It is good to choose water-rich carbohydrates (such as vegetables and fruits) when managing weight.

 

Carbohydrates are more advantageous than fats for long-term weight management because they contain fewer calories relative to their volume.

 

Eating a lot of fruit can also lead to weight gain. If you eat green and yellow vegetables or fruits with less sweetness, you can get enough dietary fiber and maintain the effects of dieting for a longer period.

 

Eating vegetables first instead of rice or bread helps you feel full and prevents overeating.

 

The dietary fiber found in oats and apples reduces cholesterol, lowering the risk of cardiovascular diseases such as heart disease and stroke.