carbohydrate, or carbs, is an energy providing macronutrient. In fact, carbohydrates, in

碳水化合物或碳水化合物是一種提供能量的宏量營養素。事實上，碳水化合物在

the form of glucose, is your body's first choice of energy production. Through a tricky

葡萄糖是人體制造能量的首選。通過棘手的

but quick process known as glycolysis, your body metabolizes glucose into pyruvate. During

在一個稱為糖酵解的快速過程中，人體將葡萄糖代謝成丙酮酸。在這一過程中

this process, 2 units of the body's energy providing molecules known as ATP is generated.

在此過程中，會產生 2 個組織、部門的人體能量提供分子，即 ATP。

During physical activity, your body repeatedly goes through this process up until 45 seconds

在運動過程中，您的身體會反覆經歷這一過程，直至 45 秒鐘

to 3 minutes where the glycolytic pathway begins to fatigue. From then on, you will

到 3 分鐘，糖酵解途徑開始疲勞。從那時起，您將

either need to rest or your body will tap into other fuel sources.

要麼需要休息，要麼身體會利用其他燃料來源。

All carbs are eventually metabolized into the simple sugar glucose, with the exception

所有碳水化合物最終都會代謝成單糖葡萄糖，但以下情況除外

of dietary fiber since the body isn't able to break it down. Excess glucose in the body

因為人體無法分解膳食纖維。體內葡萄糖過多

is stored in the form of glycogen, which is simply glucose molecules chained together

以糖原的形式儲存，而糖原只是由葡萄糖分子鏈在一起

into branches. Unfortunately, there's a limit to how much glycogen can be stored, which

成分支。不幸的是，糖原的儲存量是有限制的，這就是

caps at about 500 to 1200 grams. All other excess glucose is then metabolized into fat.

上限約為 500 至 1200 克。其他多餘的葡萄糖會被代謝成脂肪。

Maintaining blood glucose levels is really important to your body to ensure you have

保持血糖水準對身體非常重要，可確保您有

energy readily available. Whenever your body is low on carbs, it breaks down glycogen into

隨時提供能量。每當碳水化合物不足時，身體就會將糖原分解為

glucose in a process known as glycogenolysis or metabolize non-carb substances such as

在糖原分解過程中產生葡萄糖，或代謝非碳水化合物物質，如

lactate and pyruvate into glucose in a process known as gluconeogensis. At the point where

在這一過程中，乳酸和丙酮酸會轉化為葡萄糖，這一過程被稱為 "糖酵解"。在這個過程中

your body depletes both glucose in the bloodstream and all of its glycogen stores, the body begins

當你的身體耗盡血液中的葡萄糖和儲存的所有糖原時，身體開始

to transition into a state known as ketosis. In this state, compounds known as ketone bodies

過渡到一種被稱為酮病的狀態。在這種狀態下，被稱為酮體的化合物

becomes the main source of energy. Touted for its fat-burning attributes, getting into

成為能量的主要來源。由於其燃燒脂肪的特性，進入

the state of ketosis has become popular with low and no carb diet programs. Whether this

在低碳水化合物和無碳水化合物飲食計劃中，酮病狀態已變得很流行。無論這種

is safe, or even more effective than glucose, is still debated to this day.

是否安全，甚至比葡萄糖更有效，至今仍有爭議。

But are all carbs created equal? A rising concern in today's world is the overconsumption

但是否所有碳水化合物都是一樣的呢？當今世界一個日益嚴重的問題是人們過度攝入碳水化合物。

of the so-called "bad" carbs from processed foods such as fast food and children's cereal.

所謂的"壞"碳水化合物來自快餐和兒童麥片等加工食品。

But the problem is not so much that these carbs are "bad," in fact, they're not really

但問題並不在於這些碳水化合物有多 "壞"，事實上，它們並不 "壞"。

bad at all, they are just carbs in its simplest forms known as monosaccharide and disaccharides,

它們只是碳水化合物最簡單的形式，即單糖和雙糖、

which are the same sugars found in fruits and dairy. In fact, glucose is a monosaccharide

這些糖與水果和奶製品中的糖相同。事實上，葡萄糖是一種單糖

and we all know how important glucose is to our body. The problem with processed foods

我們都知道葡萄糖對人體有多麼重要。加工食品的問題

is that it contains too many of these monosaccharides in a single serving. Since these carbs are

因為它在一份食物中含有過多的單糖。因為這些碳水化合物

in its simplest form, it's relatively easy to digest and to digest a lot in one meal,

最簡單的形式，它相對容易消化，而且一餐可以消化很多、

which pushes your calorie intake up. And as we've discussed before, the more calories

這將增加你的卡路里攝入量。正如我們之前討論過的，熱量越多

you consume, the more weight you will gain. The so-called "good carbs" that come from

攝入的碳水化合物越多，體重就會增加得越多。所謂的"好碳水化合物"來自於

foods such as oatmeal and whole wheat bread, are simply considered "good" either because

燕麥片和全麥麵包等食物之所以被認為是 "好 "食物，是因為

they contain dietary fiber, which will make you feel fuller while consuming fewer calories,

它們含有膳食纖維，能讓你感覺更飽，同時攝入更少的卡路里、

or they contain complex carbohydrates such as polysaccharides which takes longer to digest.

或者它們含有複雜的碳水化合物，如多糖，需要較長的消化時間。

If moderation is taken into consideration, having some of these "bad" carbs isn't going

如果考慮到適度，吃一些這些"壞"碳水化合物並不會

to do much harm, in fact, they come very handy if you need a quick boost of energy.

事實上，如果你需要快速補充能量，它們非常有用。

As far as how many carbs you consume, you should shoot for roughly 45 to 65% of your

至於碳水化合物的攝入量，您應將其控制在體重的 45% 至 65% 之間。

daily calories. On a standard 2,000 calorie diet, that's roughly 225 to 325 grams per

每日卡路里。以標準的 2000 卡路里飲食計算，大約每餐 225 至 325 克。

day. If you're trying to get stronger, consuming carbs before your workout might help with

天。如果您想變得更強壯，在鍛鍊前攝入碳水化合物可能有助於

a few extra reps. If you're performing endurance activities, carbs right after will help replenish

多做幾個動作。如果您進行的是耐力運動，運動後立即補充碳水化合物將有助於補充能量。

glycogen levels. If you're trying to lose weight, eating fiber-containing carbs and

糖原水準。如果您想減肥，食用含纖維的碳水化合物和膳食纖維可以幫助您減輕體重。

more protein will help bring the calories down. And if you're trying to keep the doctor

更多的蛋白質有助於降低熱量。如果你想讓醫生

away, a delicious carb-loaded apple might come save your day!

這時，一個美味的富含碳水化合物的蘋果可能會拯救你！

Click here if you want to learn about the macronutrient protein and come back later

如果您想了解宏量營養素蛋白質，請單擊此處，稍後再回來。

when we cover the third and final macronutrient, fats.

當我們介紹第三種也是最後一種常量營養素--脂肪時。

Hope you enjoyed the video and if you would like to support Picture Fit, liking the video

希望您喜歡這段視頻，如果您想支持 Picture Fit，請點贊這段視頻

will come a long way and subscribing will help us stay motivated and make more videos

我們將取得長足進步，訂閱將幫助我們保持動力，製作更多視頻

for you to watch in the future.

供您今後觀看。