We are used to the fact that carbohydrates are equated with the most terrible poisons for the human body. It seems that they, carbohydrates , are the culprits of the obesity of mankind, and they should be strictly forbidden to use. In fact, carbohydrate food can be "good" and "bad", and it does not at all depend on the fact that (more precisely, how much carbohydrate) enters carbohydrate food.
Simple and complex carbohydrates
Food can be divided into those that contain a very large, large, moderate, and low carbohydrate content. At the same time, food from the category "very large" can be even more useful than a low-carb product.
The main thing that you need to be guided by the choice of carbohydrates is the glycemic index, that is, how much the blood sugar level increases after the carbohydrate intake. If the GI (glycemic index) is high, then such a product contributes to the development of diabetes and obesity, because it turns into sugar too quickly, which causes the pancreas to produce a large amount of insulin.
There are also carbohydrate food for weight loss - these are products that increase blood sugar levels very slowly, thus, on the contrary, normalizing the production of insulin, and being, the prevention of diabetes. Such products contribute to weight loss, because they give satiety for 4-6 hours.
What are the benefits of carbohydrates?
The fact that carbohydrates are necessary for us is clearly stated in the principles of balanced nutrition. After all, in our diet the share of carbohydrates is the largest - 50%. It is carbohydrates - this is the main source of energy. They accelerate the metabolism, and also contribute to the production of seratonin - a hormone of joy. Without carbohydrates, mental functions will be weakened, because the brain is accustomed to being "charged" with sugar.
The most carbohydrate food
In order to prove that even the most carbohydrate food can be useful, we suggest you look at the list of products with a content of carbohydrates from 65 g per 100 g of weight:
- raisins;
- dates;
- rice;
- pasta;
- buckwheat;
- honey;
- jam;
- sweets;
- marmalade;
- marshmallow;
- sugar.
Of course, we will not talk about the benefits of sweets and sugar, but to deny that raisins, dates, honey are more than necessary for a person in some quantities, just silly. As for marmalade and marshmallow - it's well-known dietary sweets, which you can pamper yourself even on losing weight.
BEECH
On carbohydrates, too, you can lose weight. To do this, you just need to pick up products on the principle of low GI. However, sitting on a carbohydrate diet, you can soon find a sharp loss of muscle mass - with a lack of protein in the diet is inevitable.
Then, you decide to switch to a protein diet (so as not to lose precious muscles). In this case, you will have sharp mood changes, depression, lack of energy for mental work - all these are signs of a shortage of carbohydrates.
Tested inconveniences of both methods, they prefer carbohydrate-protein food for weight loss. Such a system even has its own name - BUCH (protein-carbohydrate alternation).
The principle of diet is very simple:
- Day 1, 2 - maximum protein, minimum carbohydrate;
- day 3 - maximum carbohydrate, minimum protein;
- Day 4 is a balanced day.
The first two days you limit carbohydrates - a favorite source of energy of our body. Therefore, he is looking for another profit - fat. However, if the carbohydrate deficiency lasts too long, we will begin to "devour" the protein tissue from the muscle, since all the body's fat does not dare to lose, for it is the best supply of energy for a "rainy day." Therefore, you need to add carbohydrates on the third day. Then the day is a balanced diet . All this can be repeated within a week, or two, in order to achieve the desired weight.