In Chinese culture, we are surrounded by refined carbs: white rice, udon, ramen, rice noodles, rice cakes, steamed buns, dumplings, pastries, bread, boba, chips, cookies, cakes, soda, and instant noodles. Many of these foods have been stripped of their natural fiber.
Without fiber to slow digestion, your body breaks these carbs down much faster.
Low-fiber refined carb may contribute to:
• Rapid blood sugar spikes
• Energy crashes soon after eating
• Stronger cravings, especially for quick comfort foods
• Feeling hungry shortly after a full meal
• More difficulty with appetite regulation
This is why nutrition is rarely just about “eating less.”
The type of carbs and the fiber they come with can make a big difference.
Choosing fiber-rich carbs like brown rice, soba noodles, oats, quinoa, whole wheat pasta, sweet potatoes, organic corn, kabocha squash, taro, fruits, beans, lentils, and other minimally processed foods can help support steadier blood sugar, longer-lasting fullness, and more stable energy throughout the day.
If carbs leave you hungry, tired, or craving more, fiber may be the missing piece. Fill out the application below to schedule your FREE Strategy Session with Sophie. → www.sophiehung.com/work-with-us
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在中國文化中, 我們身邊充斥著各種精製碳水: 白米飯, 烏龍麵, 拉麵, 米粉, 年糕, 饅頭, 餃子, 糕點, 麵包, 珍珠奶茶, 薯片, 曲奇, 蛋糕, 汽水以及泡麵。這些食物中的許多天然膳食纖維早已在加工過程中被剝離殆盡。
由於缺乏纖維來減緩消化速度, 您的身體會以極快的速度將這些碳水分解吸收。
攝取低纖維的精緻碳水可能會導致以下問題：
• 血糖值迅速飆升
• 進食後不久即出現精力驟降 (「能量崩塌」）
• 食慾變得更強烈, 尤其渴望攝取那些能帶來即時滿足感的食物
• 剛吃完一頓飽飯沒多久, 又感到飢餓
• 難以有效調節食慾
正因如此, 營養學絕對不只是單純地提倡「少吃」而已。
您所攝取的碳水的種類, 以及其中所含的膳食纖維量, 往往能帶來天壤之別的健康影響。
選擇富含纖維的碳水, 例如糙米, 蕎麥麵, 燕麥, 藜麥, 全麥意大利粉, 紅薯, 有機玉米, 南瓜, 芋頭, 各類水果, 豆類, 扁豆以及其他經過極少加工的天然食物, 有助於維持血糖水平的平穩, 延長飽腹感, 並確保您全天都能保持充沛且穩定的精力。
如果您在攝取碳水後感到飢餓, 疲憊, 或產生了更強烈的進食慾望, 那麼膳食纖維很可能正是您飲食中缺少的那一環。 請填寫以下的申請表以方便安排免費諮詢。https://sophiehung.com/work-with-us-