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"You haven't eaten rice and noodles for half a year, and you only eat meat and vegetables, how do you feel?" Doctor Li Min looks at her patient Zhang Hui.
Zhang Hui, a 49-year-old librarian, works in a relatively quiet environment and does not have too many daily activities. Six months ago, she began to adopt a new diet – skipping any staple foods and eating only vegetables and meat. She hopes this will lead to weight loss and a better quality of life. Today, half a year later, she came to the hospital for a comprehensive physical examination.
Doctor Li Min carefully reviewed Zhang Hui's physical examination report and then began to explain the results of the report. "Look here, you've really lost weight, but your cholesterol levels have also gone up. Moreover, your blood sugar, although in the normal range, is already at a high normal level. ”
Zhang Hui was a little surprised when she heard this, she thought that eating only vegetables and meat without staple foods would make her body healthier. Seeing this, Li Min decided to explain the reasons for these changes and the potential health risks in more detail.
"Many people think that reducing carbohydrate intake is a good way to lose weight," Li Min began her explanation, "but carbohydrates are our body's main source of energy. By eliminating staple foods altogether, your body has to break down more protein and fat for energy. That's why your cholesterol will be elevated because your liver needs to process more fat. ”
Zhang Hui listened carefully, and Li Min continued: "In the long run, this may lead to gallstones and other digestive problems. Additionally, skipping staple foods can make blood sugar control difficult because your diet lacks enough fiber to stabilize blood sugar. ”
In the medical community, there is a view that is not often well known: the right amount of carbohydrates can help improve mood and sleep quality. "Proper carbohydrate intake increases the production of serotonin, a chemical that improves mood and sleep, in the brain. ”
She elaborates on this idea: "While people rarely associate emotion management directly with diet, proper carbohydrate intake does improve mood and sleep through physiological mechanisms. Too few carbohydrates can lead to a drop in serotonin levels, which in turn can affect mood and sleep. ”
Li Min went on to point out that this is not only a simple matter of weight loss, but also a matter of quality of life. She suggested that Zhang Hui could adjust her diet to include some healthy carbohydrates, such as whole grains and legumes, which are also rich in fiber and can help improve cholesterol levels and blood sugar control.
Zhang Hui also has a concern: "After increasing complex carbohydrates, how should I balance my meat and vegetable intake?" Li Min patiently replied, "First of all, we need to understand the role of meat and vegetables in your diet. Meat mainly provides protein and essential fatty acids, while vegetables provide a lot of vitamins, minerals and dietary fiber. ”
"Ideally, every meal you should have colorful vegetables that take up most of the circle on your plate, and protein sources, such as meat, can make up a quarter to a third. This ratio not only ensures a balanced diet, but also helps you control the total calories in your diet. ”
She went on to add: "As for the choice of meat, it can be balanced. Fish and chicken are good sources of protein with lower fats and contain high amounts of unsaturated fatty acids, which are very beneficial for cardiovascular health. Regularly switch to red meat, such as beef and lamb, to replenish your iron and vitamin B12 needs. ”
Li Min finally reminded her: "Remember, it takes time to adapt to the change of diet, don't be impatient, and adjust gradually so that the body has time to adapt to the new eating habits." At the same time, monitor the body's reaction, and if there is any discomfort, you can always come to me, and we can make appropriate adjustments according to the situation. ”
What do you think about not eating staple foods? Welcome to discuss in the comment area!