Proper nutrition has been in vogue lately, and every second inhabitant of the planet follows the diet. The appearance and internal state of the body depends on this. Some people constantly count calories and the energy value of foods and dishes. Everyone knows that there are fast and slow carbohydrates, that is, good and bad. Next, we will consider which of them can be used, which ones are better to refuse in order to maintain normal appearance and health.
The difference between simple and complex carbohydrates
Carbohydrates are the main source of energy, which is necessary for the life of the body. But, not everyone knows that carbohydrates and carbohydrates are different. In order not to violate the state of health, you need to use the so-called correct carbohydrates (slow) in the diet. They should make up approximately 50% of the diet. The remaining 50% are fats and proteins. They provide the body with energy for a long time, as they consist of several molecules.
Simple carbohydrates consist of one molecule or several, which are quickly broken down and, apart from extra calories, fat deposits, and cellulite, do not bring anything to the body. That is why it is recommended to know and understand which products will benefit and which will harm.
What is the glycemic index
The glycemic index is a measure of the rate at which carbohydrates are digested in the body and increase blood glucose levels. An index equal to or less than 35 is considered low, with a maximum value of 100. Due to the low glycemic index, carbohydrates are slowly broken down in the body, give up their energy and are deposited mainly in muscle mass. That is, such carbohydrates will not be stored in the form of subcutaneous fat and cellulite. If the index is high, it means that carbohydrates are fast, respectively, they are broken down in a short time and accumulate in a fatty layer under the skin, adding extra body weight.
It should be noted that with a one-time use of products with a high index, it will not harm health. If such foods or dishes are consumed constantly, as a result, metabolism is disturbed and the general condition of the body worsens. Fast carbohydrates negatively affect the production of the hormone insulin, on which the work of the digestive tract depends. Also, fast carbohydrates soon cause a feeling of hunger, because of which a person begins to eat more, and, accordingly, consume more calories per day. If you eat more foods with a low index, then you can provide yourself with energy without storing extra calories.
Daily requirement for carbohydrates
Carbohydrates are of great benefit to the body, as they perform several functions at the same time:
- provides tissue regeneration at the cellular level
- contributes to the production of heat and energy for the body
- improve intracellular metabolism and metabolism
- complex carbohydrates help you lose weight
- fiber and pectin reduce the risk of cardiovascular disease
- carbohydrates stimulate the production of insulin, a hormone necessary for the stomach to work
Given all of the above, it becomes clear that it is almost impossible to live without carbohydrates. On average, the daily norm of a healthy adult is 2000 calories, respectively, this is 200-300 gr. carbohydrates. If a person is on a diet and uses a special type of food, then his daily calorie content can vary and range from 1 to 3 thousand calories per day.
In addition to the amount of carbohydrates, it is important to pay attention to their quality, that is, mainly in the diet to use complex carbohydrates that will be broken down for a long time and provide the body with energy. It is produced from starch, fiber, and sugar, which is part of carbohydrates. Accordingly, they should make up 50-60% of the total diet.
List of foods containing complex carbohydrates
Complex, that is, correct, carbohydrates are found in the following products:
- Root crops – carrots, radish, radish, Jerusalem artichoke. Potatoes do not belong to this list, because they contain a lot of starch and fast carbohydrates.
- Greens and green vegetables – iceberg lettuce, spinach, rhubarb, broccoli, cucumbers, dill, parsley, basil, arugula, white cabbage.
- Legumes – beans, preferably black, chickpeas, lentils, soybeans.
- The group is a storehouse of carbohydrates, fiber, vitamin complex.
- Wheat, egg, corn, oatmeal are especially useful.
To keep normal weight, appearance, skin condition, proper functioning of internal organs, it is necessary to add foods that consist of complex carbohydrates to the diet. It is also important to consider that not only the product itself plays a big role, but also the technique of its preparation. For example, if sea fish contains a certain amount of carbohydrates and benefits the body, this does not mean that it can be fried in a huge amount of oil and it will remain just as useful. Everywhere you need to follow the rules of proper nutrition, to a minimum use fatty, fried, sweet, salty, overly spicy.
Black list (harm to health and figure)
To preserve your youth, good health, attractive appearance for many years, some products should be discarded or at least their use should be minimized. The black list includes those foods that contain a large amount of fast carbohydrates:
- Boiled vegetables (carrots, potatoes, etc.)
- Pastries, buns, confectionery, cakes, pastries
- Sausage sausages, smoked meats
- Pickles – mushrooms, cucumbers, tomatoes, peppers
Summing up, we note that carbohydrates are necessary for any living organism. The main thing is to distinguish between harmful and useful. Most of the slow, that is, good carbohydrates, which provide an increase in muscle mass and reduce excess weight, should be present in the diet. With excessive consumption of fast carbohydrates, the state of health worsens, the work of internal organs and systems is disrupted.
