减肥饮食中必须包含的健康碳水化合物有哪些？

　　Weight Loss: Healthy Carbs That You Must Include In Your Diet
　　01/7 ​Weight loss: Healthy carbs that you must include in your diet0减肥：饮食中必须包含的健康碳水化合物
　　Carbs are the first thing we eliminate from our diet when we start our weight loss journey. And then there are also diets like keto, which propagate having low carb food, in order to lose weight. 当我们开始减肥之旅时，碳水化合物是我们从饮食中消除的第一件事。 然后还有像酮这样的饮食，它传播低碳水化合物食物，以减肥。
　　But having carbs in moderation is good for the body, in fact, our body needs carbs to perform any physical activity. A well-balanced diet with a moderate amount of healthy carbs is important to maintain body weight and meet nutritional needs. Thus, here are some options of healthy carbs that one must have in their daily diet when trying to shed extra kilos. 但适量摄入碳水化合物对身体有益，事实上，我们的身体需要碳水化合物来进行任何体育活动。 均衡的饮食和适量的健康碳水化合物对于保持体重和满足营养需求很重要。 因此，这里有一些健康碳水化合物的选择，当人们试图减掉多余的体重时，它们必须在日常饮食中加入。
　　02/7 ​Why you must have carbs为什么你必须有碳水化合物
　　Carbohydrates are the primary source of energy for the body. They help in the healthy functioning of the brain, kidneys, muscles and maintaining overall health. When you deprive your body of carbs, you might suffer from headaches, fatigue and weakness.  碳水化合物是身体的主要能量来源。 它们有助于大脑、肾脏、肌肉的健康运作并保持整体健康。 当你剥夺身体的碳水化合物时，你可能会头痛、疲劳和虚弱。
　　03/7 ​Sweet potato红薯
　　Sweet potato, also known as sharkarkandi in Hindi is a great source of carbohydrates, fibre, minerals and vitamins. It has a high antioxidant content, which protects your body from chronic diseases. Apart from providing energy to your body, it also promotes good health, boosts brain functioning and the immune system.  甘薯，在印地语中也称为鲨鱼肉，是碳水化合物、纤维、矿物质和维生素的重要来源。 它具有高抗氧化剂含量，可保护您的身体免受慢性疾病的侵害。 除了为您的身体提供能量外，它还可以促进身体健康，增强大脑功能和免疫系统。
　　04/7 ​Legumes豆类
　　Legumes are abundantly rich in complex carbohydrates, protein and fibre. Having legumes in your daily diet helps regulate blood sugar levels, control blood pressure and boost heart health. The antioxidant in legumes prevents the cells in the body from getting damaged and fight ageing and diseases.  豆类富含复杂的碳水化合物、蛋白质和纤维。 在日常饮食中加入豆类有助于调节血糖水平、控制血压和促进心脏健康。 豆类中的抗氧化剂可防止体内细胞受损并对抗衰老和疾病。
　　05/7 ​Dairy products乳制品
　　Dairy products derived from milk are rich in healthy carbs. These also contain lactose, which is the natural sugar present in dairy products. Dairy products are great for building muscles and providing energy. 源自牛奶的乳制品富含健康的碳水化合物。 这些还含有乳糖，这是乳制品中存在的天然糖分。 乳制品非常适合锻炼肌肉和提供能量。
　　06/7 ​Fruits水果
　　cantaloupe are rich in healthy carbs. These also have natural sugar along with being rich in essential minerals and vitamins required by your body. Fruits are the healthiest carbs option that one must include in their daily diet, irrespective of the fact if they are trying to lose weight. . They also cut down the cravings for having sugary items.  哈密​​瓜富含健康的碳水化合物。 这些还含有天然糖分，同时富含人体所需的必需矿物质和维生素。 水果是最健康的碳水化合物选择，人们必须在他们的日常饮食中加入，无论他们是否想减肥。 . 他们还减少了对含糖物品的渴望。
　　07/7 ​Whole grains全谷物
　　Whole grains like barley, brown rice, millet and buckwheat are a source of complex carbohydrates. A well-balanced diet must include whole grains, as they keep you fuller for longer and help you achieve healthy body weight.  大麦、糙米、小米和荞麦等全谷物是复合碳水化合物的来源。 均衡的饮食必须包括全谷物，因为它们可以让您长时间保持饱腹感，并帮助您达到健康的体重。