The pace of modern life, in which, unfortunately, there is not enough time either for proper rest or for a balanced diet, makes itself felt by disruptions in the work of the body.

But there comes a time when in the "arms race" we still pay attention to constant fatigue, apathy, and a bad mood. And this is just the tip of the iceberg.

A little more time passes and we begin to be bothered by unpleasant sensations in the intestines and stomach. But that's not all: in the mirror, instead of a fit and slender beauty, we see a tired woman who slowly but surely begins to gain excess weight.

And the reason for such "amazing transformations" often lies in the wrong diet, namely in the deficiency of carbohydrates. How to fill this deficit, and what kind of carbohydrates, and we'll talk further.

Carbohydrates

Carbohydrates are the main suppliers of energy to the body: they provide the body with 50-60 percent of energy. Our brain especially needs carbohydrates.

It is also important that carbohydrates are an integral part of the molecules of some amino acids involved in the formation of enzymes and nucleic acids.

Carbohydrates are divided into two groups:

• complex (or complex) - polysaccharides contained in natural products;
• simple (they are also called easily digestible) - monosaccharides and disaccharides, as well as isolated carbohydrates present in milk, some fruits and products that have undergone chemical processing (in addition, carbohydrates of this group are found in refined sugar, as well as sweets).

It must be said that the human body in general and the brain in particular is mostly useful for complex carbohydrates that come with protein foods. Such carbohydrates have long molecular chains, so they take a long time to be absorbed. As a result, carbohydrates do not enter the bloodstream in large quantities, thereby excluding the strong release of insulin, which leads to a decrease in the concentration of sugar in the blood.

There are three types of carbohydrates:

• monosaccharides;
• disaccharides;
• polysaccharides.

Monosaccharides

The main monosaccharides are glucose and fructose, consisting of one molecule, due to which these carbohydrates are quickly broken down, instantly entering the bloodstream.

The cells of the brain are "fed" with energy thanks to glucose: for example, the daily rate of glucose required for the brain is 150 g, which is one fourth of the total volume of this carbohydrate received per day from food.

The peculiarity of simple carbohydrates is that they, being quickly processed, are not transformed into fats, while complex carbohydrates (if consumed excessively) can be deposited in the body as fat.

Monosaccharides are abundant in many fruits and vegetables, as well as honey.

Disaccharides

These carbohydrates, which include sucrose, lactose and maltose, cannot be called complex, since they contain the remains of two monosaccharides. Disaccharides take longer to digest than monosaccharides.

Interesting fact! It has been shown that children and adolescents respond to increased intake of carbohydrates from refined (or refined) foods, the so-called overactive (or hyperactive) behavior. In the case of a consistent exclusion from the diet of such foods, which include sugar, white flour, pasta and White rice, behavioral disorders will be significantly reduced. At the same time, it is important to increase the consumption of fresh vegetables and fruits, legumes, nuts, and cheese.

Disaccharides are found in dairy products, pasta and products containing refined sugar.

Polysaccharides

Polysaccharide molecules include tens, hundreds, and sometimes thousands of monosaccharides.

Polysaccharides (namely starch, fiber, cellulose, pectin, inulin, chitin and glycogen) are most important for the human body for two reasons:

• they take a long time to be digested and absorbed (in contrast to simple carbohydrates);
• contain many useful substances, including vitamins, minerals and proteins.

Many polysaccharides are present in plant fibers, as a result of which one meal, which is based on raw or boiled vegetables, can almost completely satisfy the body's daily requirement in substances that are sources of energy. Thanks to polysaccharides, firstly, the necessary sugar level is maintained, and secondly, the brain is provided with the nutrition it needs, which is manifested by increased concentration, improved memory and increased mental activity.

Polysaccharides are found in vegetables, fruits, grains, meat, and animal liver.

The benefits of carbohydrates

• Stimulating the peristalsis of the gastrointestinal tract.
• Absorption and elimination of toxic substances and cholesterol.
• Providing optimal conditions for the functioning of normal intestinal microflora.

• Strengthening the immune system.
• Normalization of metabolism.
• Ensuring the proper functioning of the liver.
• Ensuring a constant flow of sugar into the blood.
• Prevention of the development of tumors in the stomach and intestines.
• Replenishment of vitamins and minerals.
• Providing energy to the brain, as well as the central nervous system.
• Promote the production of endorphins, which are called "hormones of joy".
• Easing the manifestation of premenstrual syndrome.

Daily carbohydrate requirement

The need for carbohydrates directly depends on the intensity of mental and physical exertion, averaging 300 - 500 g per day, of which at least 20 percent should be easily digestible carbohydrates.

Elderly people should include no more than 300 g of carbohydrates in their daily diet, while the amount of easily digestible carbohydrates should vary between 15 and 20 percent.

With obesity and other diseases, it is necessary to limit the amount of carbohydrates, and this should be done gradually, which will allow the body to adapt to the altered metabolism without any problems. It is recommended to start the restriction from 200 - 250 g per day for a week, after which the amount of carbohydrates supplied with food is brought to 100 g per day.

Important! A sharp decrease in the consumption of carbohydrates for a long time (as well as their lack in nutrition) leads to the development of the following disorders:

• lowering blood sugar;
• a significant decrease in mental and physical activity;
• weakness;
• weight loss;
• violation of metabolic processes;
• constant sleepiness;
• dizziness;
• headaches;
• constipation;
• the development of colon cancer;
• tremor of the hands;
• feeling hungry.

The listed phenomena disappear after consuming sugar or other sweet foods, but the intake of such foods should be dosed, which will protect the body from gaining extra pounds.

Important! An excess of carbohydrates (especially easily digestible ones) in the diet, which contributes to an increase in sugar, is harmful to the body, as a result of which part of the carbohydrates is not used, going to the formation of fat, which provokes the development of atherosclerosis, cardiovascular diseases, flatulence, diabetes mellitus, obesity, and caries.

What foods contain carbohydrates?

From the list of carbohydrates below, everyone can make up a completely varied diet (given that this is far from full list products containing carbohydrates).

Carbohydrates are found in the following foods:

• cereals;
• apples;
• legumes;
• bananas;
• cabbage of different varieties;
• whole grain cereals;
• zucchini;
• carrots;
• celery;
• corn;
• cucumbers;
• dried fruits;
• eggplant;
• wholemeal bread;
• lettuce leaves;
• low fat yogurt;
• corn;
• durum wheat pasta;
• onions;
• oranges;
• potatoes;
• plum;
• spinach;
• strawberries;
• tomatoes.

Only a balanced diet will provide the body with energy and health. But for this you need to properly organize your diet. And the first step towards healthy eating will be a breakfast consisting of complex carbohydrates. So, a portion of whole grain porridge (without dressings, meat and fish) will provide the body with energy for at least three hours.

In turn, when eating simple carbohydrates (we are talking about sweet pastries, various refined products, sweet coffee and tea), we experience an instant feeling of satiety, but at the same time, a sharp rise in blood sugar occurs in the body, followed by a rapid decline, followed by hunger. Why is this happening? The fact is that the pancreas is very overloaded, since it has to excrete large amounts of insulin in order to process refined sugars. The result of this overload is a drop in blood sugar levels (sometimes below normal) and a feeling of hunger.

In order to avoid these disorders, we will consider each carbohydrate separately, determining its benefits and role in providing the body with energy.

Glucose

Glucose is rightfully considered the most important simple carbohydrate, which is the "building block" that is involved in the construction of most dietary disaccharides and polysaccharides. This carbohydrate contributes to the fact that fats in the body "burn" in full.

Important! For glucose to enter the cells, insulin is needed, in the absence of which, firstly, the blood sugar level rises, and secondly, the cells begin to experience a severe energy deficit.

Glucose is the fuel that supports all processes in the body without exception. Thanks to this carbohydrate, the body's full work is ensured with strong physical, emotional, and mental stress. Therefore, it is extremely important to maintain its constant level in the norm.

The norm of glucose in the blood varies in the range of 3.3 - 5.5 mmol / l (depending on age).

Benefits of glucose:

• neutralization of toxic substances;
• elimination of symptoms of intoxication;
• contributing to the healing of diseases of the liver, gastrointestinal tract, cardiovascular and nervous systems.

Lack or excess of glucose can lead to the development of such disorders and diseases:

• changes in acid-base balance;
• violation of carbohydrate-fat and protein metabolism;
• decrease or increase in blood pressure;
• diabetes mellitus;
• weakness;
• deterioration of mood.

What foods contain glucose?

Of all the variety of carbohydrate-containing foods, the greatest amount of glucose is found in grapes (for this reason, glucose is often called "grape sugar").

In addition, glucose is found in foods such as:

• cherry;
• watermelon;
• sweet cherry;
• melon;
• raspberries;
• strawberries;
• plum;
• carrot;
• banana;
• pumpkin;
• figs;
• White cabbage;
• potatoes;
• dried apricots;
• cereals and cereals;
• raisins;
• pears;
• apples.

Also, glucose is found in honey, but only together with fructose.

Fructose

Fructose is not only the most abundant, but also the most delicious carbohydrate found in all sweet fruits and vegetables, as well as honey.

The main advantage of fructose, which has a caloric content of 400 kcal per 100 g, is that this carbohydrate is almost twice as sweet as sugar.

Important! Unlike glucose, fructose does not need insulin to enter the bloodstream and then into the tissue cells: for example, fructose is removed from the blood in a fairly short time period, so sugar rises much less than after consuming glucose. Thus, fructose can be consumed without harm to health by diabetics as a source of carbohydrates.

Benefits of fructose:

• normalization of blood sugar levels;
• strengthening the immune system;
• reducing the risk of caries, as well as diathesis;
• preventing the accumulation of carbohydrates;
• dulling the feeling of hunger;
• acceleration of recovery after intense physical and mental stress;
• reducing the calorie content of food.

Harm to fructose

Excessive consumption of fructose can provoke the development of diabetes, obesity and fatty liver. Why? This simple carbohydrate is the least (compared to other carbohydrates) stimulates the production of insulin, which over time can provoke an immunity to this hormone, which is a kind of indicator that signals satiety. In the event that insulin is not released, the body will not be able to assess the sufficient amount of energy, and, therefore, will continue to gain it, but already in the form of fatty deposits.

What foods contain fructose?

It is important to adhere to the average daily intake of fructose, which for an adult is no more than 50 g.

Fructose is found in the following foods:

• corn syrup and its offal;
• apples;
• grapes;
• dates;
• watermelon;
• pears;
• raisins;
• dried figs;
• blueberries;
• melon;
• persimmon;
• tomatoes;
• sweet red pepper;
• sweet onions;
• cucumbers;
• zucchini;
• white cabbage;
• honey;
• juices.

Sucrose (sugar)

Sucrose is a well-known white sugar which is called "empty carbohydrate" because it does not contain nutrients such as vitamins and minerals.

Discussions about the benefits and harms of this disaccharide do not subside today. Let's try to understand this issue.

The benefits of sugar

• Ensuring normal brain function.
• Improving performance.
• Lifting your mood, which is important in a modern life full of stress.
• Providing the body with energy (sugar is quickly broken down in the digestive tract into glucose and fructose, which are absorbed into the bloodstream).

In turn, a lack of sugar in the body can cause irritation, dizziness and severe headaches.

Sugar harm

• Metabolic disorders, which leads to the development of obesity and diabetes mellitus.
• Destruction of tooth enamel.
• Displacement of B vitamins from the blood, which can provoke sclerosis, heart attack and vascular diseases.
• Violation of the musculoskeletal system.
• Brittle hair and nails.
• The appearance of acne and allergic rashes.

In addition, an excessive love of sweets in children often develops into neuroses and becomes the cause of hyperactivity.

What to do? Give up sugar completely? But the benefits of this carbohydrate are undeniable. There is a way out - and this is moderation in the use of this product.

During the research, the optimal daily sugar intake was determined, which for an adult was 50-60 g, which corresponds to 10 teaspoons.

BUT! The "norm" means both sugar in its pure form and sugar contained in vegetables, fruits, juices, confectionery and other products that contain this carbohydrate. Thus, sugar consumption should be approached responsibly and carefully.

Important! There is an alternative to white sugar - and this is brown sugar that does not pass any additional purification after separation from the raw material (such sugar is also called unrefined). The calorie content of brown sugar is lower, while the biological value is higher. However, do not forget that the difference between refined and unrefined sugar is not very large, so the use of both types should be moderate.

What foods contain sucrose?

Natural sources of pure sucrose are sugar beets and sugar cane.

In addition, sucrose is present in sweet fruits, fruits, as well as berries and vegetables.

Lactose

Lactose, called "milk sugar", is a disaccharide that is broken down by the enzyme lactase in the intestine to glucose, as well as galactose, which are absorbed by the body. This carbohydrate is found in milk and dairy products.

The benefits of lactose:

• providing the body with energy;
• facilitating the absorption of calcium;
• normalization of intestinal microflora due to the development of beneficial lactobacilli;
• stimulation of the processes of nervous regulation;
• prevention of the development of cardiovascular diseases.

The harm of lactose

This carbohydrate can cause harm when the human body lacks (or is present in insufficient quantities) the lactase enzyme, which promotes the absorption of lactose. Lactase deficiency provokes milk intolerance and contributes to intestinal disorders.

Important! With lactose intolerance, it is recommended to use fermented milk products, in which most of this carbohydrate is fermented to lactic acid, which is well absorbed by the body.

Interesting fact! Pure lactose is used in the production of various food products, dietary supplements and medicines aimed at preventing and treating dysbiosis.

What foods contain lactose?

As mentioned above, milk and dairy products are the most fortified with lactose, which contain up to 8 percent of this carbohydrate per 100 ml of product.

In addition, lactose is present in such beloved foods:

• bread;
• products for diabetics;
• confectionery;
• powdered milk;
• whey and related offal;
• condensed milk;
• margarine;
• ice cream;
• coffee cream (both dry and liquid);
• sauces and salad dressings (ketchup, mustard, mayonnaise);
• cocoa powder;
• flavor enhancers.

Lactose is not found in the following foods:

• coffee;
• a fish;
• soy and its by-products;
• fruits;
• vegetables;
• eggs;
• nuts;
• vegetable oils;
• legumes and cereals;
• meat.

Maltose

"Malt sugar" - this is what is often called the natural disaccharide maltose.

Malt sugar is a product of the natural fermentation of malt found in sprouted, dried and milled cereals (we are talking about rye, rice, oats, wheat and maize).

Such sugar has a less sugary and sweet taste (as opposed to cane and beet sugar), due to which it is used in the food industry in the manufacture of:

• baby food;
• muesli;
• beer;
• confectionery;
• dietary products (such as biscuits and breads);
• ice cream.

In addition, it is maltose that is used in the production of molasses, which is an integral part of beer.

Maltose is not only an excellent source of energy, but also a substance that helps the body to obtain B vitamins, fiber, amino acids, macro- and microelements.

This disaccharide can be harmful if consumed excessively.

What foods contain maltose?

Maltose is present in large quantities in sprouted grains.

In addition, small amounts of this carbohydrate are found in tomatoes, oranges, yeast, honey, molds, as well as in pollen, seeds and nectar of some plants.

Starch

Starch belongs to the class of complex carbohydrates with high energy value and easy digestibility. This polysaccharide, passing through the gastrointestinal tract, is transformed into glucose, which is absorbed in a maximum of 4 hours. It is the share of starch that accounts for about 80 percent of carbohydrates consumed with food.

But! For maximum assimilation of this carbohydrate, it is not recommended to consume it simultaneously with protein products, for the digestion of which alkaline acid is required (it is also necessary for the assimilation of starch, which provokes the deposition of fat in the cells). In order for the assimilation of starchy vegetables to take place in an optimal mode, and the body receives the required amount of vitamins and microelements, the consumption of starch should be combined with the intake of fats contained in vegetable oil, cream and sour cream.

Benefits of starch:

• lowering the content of cholesterol in the blood serum, as well as in the liver, which prevents the development of sclerosis;
• removing excess water from the body;
• removal of inflammatory processes, which is especially important for people with ulcers;
• normalization of digestion;
• normalization of metabolism;
• slowing down the absorption of sugar, which helps to reduce its level after eating;
• reduction of skin irritation.

Starch harm

Starches are natural (found in natural products) and refined (obtained under industrial conditions). It is precisely refined starch that is harmful, which increases inulin in the process of digestion and contributes to the development of atherosclerosis, pathology eyeball, metabolic and hormonal imbalance.

Therefore, if possible, products containing powdered starch should be excluded from the diet (one of these products is premium flour bread).

Important! Consuming excessive amounts of natural starch can lead to flatulence, bloating, and stomach cramps.

What foods contain starch?

A large amount of starch is found in cereals and legumes, cereals, pasta, mango, bananas, root vegetables, and tubers.

Starch is also present in the following products:

• zucchini;
• carrots;
• rye, rice, corn and wheat flour;
• beets;
• potatoes;
• oat and corn flakes;
• soybeans and its by-products;
• bread;
• horseradish;
• ginger;
• garlic;
• pumpkin;
• artichokes;
• kohlrabi;
• chicory;
• mushrooms;
• sweet pepper;
• parsley and celery root;
• radish.

Important! To preserve nutritional and useful properties starch, it is recommended to steam starchy foods or eat them fresh.

Important! Thermally processed foods containing starch are harder to digest than raw foods.

Interesting fact! To check if a vegetable or fruit contains starch, you can do a simple test in which a drop of iodine is dripped onto the cut of the vegetable or fruit. If the drop turns blue after a few minutes, the product being tested contains starch.

Cellulose

Fiber, which belongs to the class of polysaccharides, is the fiber that forms the basis of plants (this includes fruits and vegetables, berries and roots).

Important! Fiber is practically not absorbed into the intestines, but at the same time it takes Active participation in the normalization of the digestive tract.

The benefits of fiber:

• the formation of feces;
• improving the motor function of the intestines;
• prevention of constipation;
• promoting the elimination of cholesterol;
• improved bile secretion;
• dulling the feeling of hunger;
• absorption and removal of toxins and toxins;
• promoting the digestion of carbohydrates;
• prevention of cardiovascular diseases and colon cancer;
• preventing the formation of gallstones;
• maintaining normal intestinal microflora;
• contributing to the reduction of body fat.

Important! Fiber interferes with the rapid absorption of monosaccharide glucose in the small intestine, thereby protecting the body from a sharp drop in blood sugar.

What foods contain fiber?

The required daily intake of pure fiber (that is, excluding the mass of the product from which this carbohydrate is obtained) is at least 25 g.

High amounts of fiber are found in the outer covers of grains, seeds and beans, as well as in the skins of vegetables and fruits (especially citrus fruits).

In addition, this polysaccharide is found in the following foods:

• bran;
• cereals;
• nuts;
• sunflower seeds;
• berries;
• bakery products made from wholemeal flour;
• dried fruits;
• greenery;
• carrots;
• cabbage of different varieties;
• green apples;
• potatoes;
• seaweed.

Important! Fats, sugars, dairy products, cheeses, meats and fish are fiber-free.

Cellulose

Cellulose is the main building material used in the plant kingdom: for example, soft top part plants mainly contains cellulose, which includes such elements like carbon, oxygen, hydrogen.

Cellulose is a type of fiber.

Important! Cellulose is not digested by the human body, but it is extremely useful for him as a "roughage".

The benefits of cellulose

Cellulose perfectly absorbs water, thereby facilitating the work of the colon, which helps to effectively fight such disorders and diseases:

• constipation;
• diverticulosis (formation of saccular bowel wall protrusions);
• spasmodic colitis;
• hemorrhoids;
• colon cancer;
• phlebeurysm.

What foods contain cellulose?

The following foods are fortified with cellulose:

• apples;
• beet;
• brazil nuts;
• cabbage;
• carrot;
• celery;
• green beans;
• pear;
• peas;
• non-crushed cereals;
• bran;
• pepper;
• lettuce leaves.

Pectin

From the Greek language, the name of this carbohydrate, which is one of the types of fiber, is translated as "curdled" or "frozen". Pectin is a purely vegetable based adhesive.

Entering the body, pectin performs a double function: firstly, it removes harmful cholesterol, toxins and carcinogens; secondly, it provides tissues with glucose, which reduces the risk of developing cardiovascular diseases, diabetes mellitus and cancer.

Benefits of pectin:

• stabilization of metabolism;
• improvement of peripheral circulation;
• normalization of intestinal motility;
• elimination of manifestations of chronic intoxication;
• enrichment of the body with organic acids, vitamins and minerals;
• slowing down the absorption of sugar after eating a meal, which is extremely beneficial for people with diabetes.

In addition, this carbohydrate has enveloping, astringent, anti-inflammatory and analgesic properties, which is why it is indicated for people with gastrointestinal tract disorders and peptic ulcer diseases.

The harm of pectin

With excessive use of pectin, the following reactions may occur:

• decreased absorption of useful minerals such as iron, calcium, magnesium and zinc;
• fermentation in the colon, accompanied by flatulence and a decrease in the digestibility of proteins and fats.

Important! FROM natural products pectin enters the body in small doses that cannot lead to an overdose, while this polysaccharide can be harmful to health with excessive consumption of dietary supplements.

What foods contain pectin?

The daily intake of pure pectin is about 20-30 g. If the diet is enriched with fruits, vegetables and herbs, then there is no need to get pectin from synthetic additives.

List of products containing pectin:

• apples;
• citrus;
• carrot;
• cauliflower and white cabbage;
• dried peas;
• green beans;
• potatoes;
• greens;
• strawberries;
• Strawberry;
• roots.

Inulin

Inulin belongs to the class of natural polysaccharides. Its action is similar to that of a prebiotic, that is, a substance that, almost not being adsorbed in the intestine, activates metabolism and the growth of beneficial microflora.

Important! Insulin is 95 percent fructose, one of the functions of which is to bind glucose and remove it from the body, thereby lowering the concentration of sugar in the blood.

The benefits of inulin:

• elimination of toxins;
• normalization of the digestive tract;
• improving the absorption of both vitamins and minerals;
• strengthening the immune system;
• reducing the risk of developing cancer;
• elimination of constipation;
• improved absorption of insulin;
• preventing the formation of blood clots;
• normalization of blood pressure;
• promoting the excretion of bile.

Important! Inulin is easily absorbed by the human body, as a result of which it is used in diabetes mellitus in medicine as a substitute for starch and sugar.

What foods contain inulin?

Jerusalem artichoke is rightfully recognized as the leader in inulin content, the edible tubers of which, by their own taste resemble the familiar taste of potatoes. So, the Jerusalem artichoke tuber contains about 15 - 20 percent inulin.

In addition, inulin is found in foods such as:

• garlic;
• chicory;
• banana;
• dandelion;
• echinacea;
• barley;
• rye;
• burdock;
• elecampane;
• agave.

Interesting fact! Today, inulin is actively used in the production of many food products, as well as beverages: ice cream, cheeses, meat products, muesli, sauces, juices, baby food, bakery, pasta and confectionery products.

Chitin

Chitin (translated from Greek "chitin" means "clothing") is a substance that is part of the external skeleton of both arthropods and insects.

Interesting fact! Chitin is one of the most widespread polysaccharides in nature: for example, about 10 gigatons of this substance is formed and decomposed in living organisms on planet Earth every year.

Important! In all organisms that produce and use chitin, it is not present in its pure form, but only in combination with other polysaccharides.

The benefits of chitin:

• protection against radioactive radiation;
• suppression of the growth of cancer cells by neutralizing the action of carcinogens and radionuclides;
• prevention of heart attacks and strokes by enhancing the effect of drugs that promote blood thinning;
• strengthening the immune system;
• lowering blood cholesterol levels, which prevents the development of atherosclerosis and obesity;
• improving digestion;
• stimulating the growth of beneficial bifidobacteria, which contributes to the normalization of the digestive tract;
• elimination of inflammatory processes;
• acceleration of tissue regeneration processes;
• lowering blood pressure;
• lowering blood sugar.

What foods contain chitin?

Chitin is found in its pure form in the outer skeleton of crabs, shrimps and lobsters.

In addition, this substance is present in certain types of algae, in mushrooms (honey mushrooms and oyster mushrooms are the most popular among our compatriots), and yeast. By the way, the wings of butterflies and ladybirds also contain chitin.

But that's not all: for example, in Asian countries, the lack of chitin is replenished by eating locusts, crickets, beetles and their larvae, worms, grasshoppers, caterpillars and cockroaches.

Glycogen

Glycogen (this carbohydrate is also called "animal starch") is the main form of glucose storage, and this kind of "conserved energy" in a short time period can compensate for glucose deficiency.

What is it about? Carbohydrates that enter the body with food, during the passage of the digestive tract, are broken down to glucose and fructose, which provide human systems and organs with energy. But some of these monosaccharides enter the liver, being deposited in it in the form of glycogen.

Important! It is glycogen, "conserved" in the liver, that plays an important role in maintaining the concentration of glucose in the blood at the same level.

Important! Glycogen concentrated in the liver is almost completely depleted 10 to 17 hours after eating, while the content of muscle glycogen decreases significantly only after prolonged and intense physical exertion.

A decrease in glycogen concentration is indicated by the appearance of a feeling of fatigue. As a result, the body begins to receive energy from fat or from muscles, which is extremely undesirable for those who purposefully build muscle mass.

The consumed glycogen must be replenished within one to two hours, which will help to avoid an imbalance between fats, carbohydrates, proteins.

What foods contain glycogen?

Glycogen is absent in foods in its pure form, however, to replenish it, it is enough to eat carbohydrate-containing foods.

Carbohydrates have a rather complex classification. What types of carbohydrates are there? what effect do they have on the body? knowing this is very important, because your success depends on what carbohydrates you consume.

What are carbohydrates:

Hello, dear friends, perhaps I will start this article by refuting the myth that carbohydrates are to blame for the problem of excess weight. Let's figure out what's what.

In the human body, carbohydrate metabolism converts saccharides and their derivatives into energy, which is why carbohydrates must be present in the human diet. The formation of energy in our body occurs due to the oxidation of glucose, which, in turn, is essential for the normal functioning of all organs. It is especially important for the activity of the brain; it cannot do without it. The consumption of carbohydrates in food allows you to cover up to 55% of all the necessary energy consumption of the body.

Derivatives of carbohydrates are found in all cells of the body, they also perform a building function. In plants, carbohydrate derivatives are fiber, in our body, complex carbohydrates are found in bones, cartilage, and cell membranes. Carbohydrates are involved in enzymatic formation.

Fiber, which vegetables contain, improves intestinal motility, having a coarse structure, allows you to digest food more thoroughly and remove toxins from toxins. Pectins are responsible for stimulating digestion, these are molecules of polymeric carbohydrates. Certain carbohydrates take part in the work of nerve impulses, which is very interesting. I hope you have enough arguments to understand the importance of carbohydrates and not eliminate them from your diet.

Carbohydrates have their own classification, which will be discussed below.

Complex carbohydrates:

Starchy carbohydrates:

• Brown rice
• Oat groats
  
• Millet groats
• Corn grits
• Pearl barley
• Barley grits
• Buckwheat grain

We have already discussed the importance of starchy carbohydrates above, so I advise you to consume them in reasonable amounts, naturally, and along with proteins. In order for the protein to be delivered to the muscle cell, insulin is needed, which is actively secreted when carbohydrates are consumed. It is this property that makes professional athletes consume protein - carbohydrate cocktails after training.

Fiber carbohydrates:

Mostly fiber carbohydrates are represented by vegetables and herbs. Their energy value is low, but they have a very high Thermal effect. Vegetables that contain a lot of fiber can always be eaten in any quantity. But, for example, if you take cabbage, which is almost entirely composed of fiber, then it is better to use it 1 - 2 times a day, or in very small portions throughout the day, because excessive use of fiber threatens with increased gas formation.

Simple carbohydrates:

Monosaccharides:

Monosaccharides (fructose, glucose and galactose) are produced by our body during the breakdown of complex carbohydrates (glucose). Fructose is simply fruit sugar. Fruits are necessary to eat, simply because they contain many useful vitamins. It is advisable to consume them after training, in reasonable amounts (1 medium apple will be enough, or grapefruit), or for breakfast in the morning.

Disaccharides:

Your worst enemy is disaccharide foods. These include foods that are mainly made up of sugar:

• All kinds of fruit jams
• Jams
• Cakes
• Syrups
• Chocolate, candy
  
• Jam
• Marmalade

Professional athletes focus on the use of complex carbohydrates, completely excluding simple ones. This rule provides them with stable energy for training, without significant risk of gaining excess fat.

Excessive intake of carbohydrates is expressed in the following conditions:

• Obesity (due to the inability to use the received energy)
  
• Increased hyperactivity
• Shiver
• Absent-mindedness
• Cardiovascular pathology
• Negative effect on the pancreas

Deficiency of carbohydrates is expressed in the following states of the body:

• Laziness, apathy
• Depression
• Loss of strength, lethargy
• Liver disorders
• Metabolic disease
• Depletion of glycogen stores
• Violation of protein and fat metabolism

Three rules by which you will consume carbohydrates correctly:

• Eliminate foods that are almost entirely sugar, or are high enough in sugar
  
• Monitor your fructose intake
  
• Opt for complex carbohydrates (starch and fiber carbohydrates)

The role of carbohydrates is to be responsible for regulating the body's energy balance, storing glycogen, which serves as a kind of recharge, or, more simply, as energy for training. Review your diet, have you often consumed drinks or cakes, flour products, chips, and other bad foods? You have finished reading this article and found out which carbohydrates are good and which are bad. Remember these properties, stick to the rules and do not allow yourself too much.

Complex or complex carbohydrates (polysaccharides) should make up the largest part of your diet. They take much longer to digest than simple ones, provide normal blood sugar levels, without allowing sharp surges. They also contain fiber, which inhibits their absorption and helps stabilize the amount of sugar and insulin in the blood.

Complex carbohydrates are essential for weight loss because they fill the stomach much faster, allowing you to stay full longer with less food. Coming from natural sources, they also include only extra vitamins while sugar is nutritionally useless, have a higher thermal effect and stimulate the production of less insulin. For all these reasons, meals should consist of 2/3 complex carbohydrates and 1/3 simple carbohydrates.

Note also that polysaccharides are complex carbohydrates represented by starch and fiber. Let's consider these 2 types in more detail.

Starchy complex carbohydrates (starches)

Starch is a form of energy conservation in plants, just like glycogen is a form of energy conservation in humans. The starchy carbohydrates, polysaccharides, can be found in potatoes, grains, seeds, breads, pasta, rice, oats, wheat, and beans. Your body is able to fully absorb all the caloric energy of starches, so the caloric density of starches is higher than that of fibrous carbohydrates.

Starch carbohydrates can be found in oats, beans, whole grains, and vegetables. However, here we turn to vegetables such as broccoli, asparagus, lettuce, and green beans as sources of "fiber carbs." Let's talk about them in more detail below.

Starchy carbohydrates:

• potatoes;
• sweet potato;
• beans;
• oatmeal;
• barley;
• brown rice;
• whole wheat bread;
• whole grain pasta;
• other whole grain foods.

Fiber complex carbohydrates (fiber)

Fiber is an indigestible part of plants and therefore goes directly through your digestive tract without adding calories to your diet. Fiber promotes good digestion, speeds up the transit time of food through digestion, and provides protection against gastrointestinal diseases and colon cancer. You could say that fiber is a natural cleanser for your guts. If you eat every three hours and your diet is high in protein, then the importance of fiber to you should be obvious.

Fiber carbs (green vegetables) help us lose belly and side fat because they are low in calories. Eating fiber carbs is very important to your health, but fiber also plays a role the main role in the process of burning fat.

Fat Burning Benefits of Fiber Vegetables

The reason for this is that fibrous carbohydrates such as green vegetables do not contain many calories — they are "low in calories." Low-calorie foods are very important for fat loss because they keep you full without going beyond your daily calorie limits.

Green vegetables are almost impossible to overeat. You will literally get tired of chewing before you can eat too much. For example, two cups of rice has 400 calories, while two cucumbers of cucumbers have just 48 calories. With the same volume, there is almost a tenfold difference.

Starches are much higher in calories than fibrous carbohydrates. Some fibrous vegetables contain so few calories that you can safely speak of a "negative" calorie content. This is the number one reason you must include so many vegetables in your program.

List of fibrous vegetables

Fibrous green vegetables come in a huge variety. We have selected the ten most popular in our country, which can be found in absolutely every store.

Cabbage

All types of cabbage are suitable, since it is this family that has a fibrous structure and has a low calorie content. There are absolutely no fats in the composition, instead of them there are the following useful trace elements:

• potassium;
• vitamins of group A, B and C;
• thiamine;
• vegetable fiber.

One hundred grams of the product contains 30 kcal, so if you want to lose weight, then this vegetable is just right. In order to maximize the benefits of the product, it is recommended to consume it raw, braising is also allowed, but then useful composition noticeably grinds.

It is important to know that cabbage causes gas in the intestines, so if you suffer from flatulence or bloating, then you will have to give it up.

Cucumbers

The list of fibrous vegetables could not do without this product, as it is popular in Russia and can be bought everywhere. In addition, it has the lowest calorie content, only 15 kcal per 100 grams. Its benefit lies in the content:

• keratin;
• vitamin A and PP;
• cellulose.

If you use it in a salad, use sour cream, natural yogurt or olive oil... Cucumber is a great ingredient in diet smoothies. Any type of vegetable is best consumed only during the seasonal period, this also applies to cucumbers. The fact is that at other times the fruits are actively processed with nitrates, which accumulate in the "butts" of the vegetable. Be sure to dispose of these parts, and rinse the main part in a baking soda solution.

Carrot

Due to the fact that carrots have a negative calorie content (the body spends more energy on its processing than it receives), carrots often become the main one in mono diets. However, we do not recommend this type of food at all, as it can negatively affect human health. You can eat only one type of product only in case of unloading, which does not last more than one or two days.

This root vegetable contains a lot of vitamin A, which supports human vision and nourishes the skin, which makes it firm and elastic. In addition, there are antioxidants that actively remove toxic substances from the body. In order to lose weight, we recommend eating raw, boiled or stewed carrots.

Radish

Radish, a low-calorie vegetable that is great for weight loss. It contains special substances that accelerate metabolic processes, the intestine begins to actively digest food, which is why it does not have time to be deposited in the form of adipose tissue.

This is the perfect fat-burning vegetable that is good for everyone.

Asparagus

A representative of green fibrous vegetables boasts 22 kcal per hundred grams of product. The product will be a great ingredient in your fat burning meal as it interacts well with many other foods. Its numerous line-up includes:

• magnesium;
• zinc;
• calcium

The vegetable strengthens the heart system and blood vessels, which reduces the risk of myocardial development, atherosclerosis, tachycardia, and the like. In addition, 200 grams of asparagus is enough to start an active process of burning fat in the body, which is complemented by the breakdown of the protein chain.

Sweet Peppers

Bell peppers also belong to the list of fibrous vegetables, and it doesn't matter what color it is: red, yellow or green. It is low in calories, but it can significantly improve human health.

When buying, you need to pay attention to the color of the vegetable. It doesn't matter which color you choose, the main thing is that it is uniform, without green spots.

It is a rare vegetable with a high content of vitamin C, which not only activates fat burning processes, but also enhances the resistance of the immune system.

A tomato

Although this vegetable with a fibrous structure is often excluded from diets due to its water-retaining properties, it can still help in the process of losing weight. The main thing to consider is its high carbohydrate content. Tomatoes should also be eaten separately from other vegetables, because they are difficult to digest. It is desirable only raw with olive oil.

Beet

Many losing weight girls love this root crop because it can be bought regardless of the period of the year. However, this is not only the big advantage of this fibrous vegetable. Beets have an amazing composition that can make a person healthier, which is why many doctors often prescribe it.

The most important advantage is the stimulation of intestinal motility, due to which the process of digestion and processing of products is improved. In addition, the root vegetable removes toxins from the body, and the abundance of iron increases the level of hemoglobin in the blood, which reduces the risk of developing anemia.

Garlic

Many will be surprised when they see garlic on the list of fibrous vegetables, but here it belongs. Despite the fact that it has the highest calorie content of all (104 kcal), only 20 grams is allowed per day.

It contains the element allicin, which can actively destroy subcutaneous fat. It is this type of adipose tissue that cannot be removed by physical activity. Garlic also helps fight viral infections and harmful bacteria. However, it must be consumed carefully, as it increases the acidity of the stomach.

Zucchini

Another green fibrous vegetable rounds out our small selection. Many losing weight should know that this product will help you not only get rid of extra pounds, but also speed up your metabolism and lower negative cholesterol levels.

Conclusion

This was a short list of fiber vegetables that can help you shed those extra pounds. Be sure to include them in your diet and try to monitor the quality of cooking, because most of the nutrients are lost during heat treatment.

However, do not forget that physical activity is also required for effective weight loss. They will make your body stronger and more toned, and help you achieve an attractive relief. Be sure to use a complex of sports and nutrition, then the desired result will be visible after a short period of time.

Video: "The benefits of fibrous vegetables."

Still thinking that you need to avoid carbohydrates to build a good body shape? Very in vain, because in reality the situation is completely different. Complex carbohydrates are able to provide the body with important micronutrients, and the energy obtained from them will be stored for the whole day. Let's figure it out!

Providing the body with energy, maintaining Have a good mood and well-being, filling muscles with glycogen - this is all about carbohydrates, without which a full-fledged human activity is simply impossible. We will pay special attention to complex carbohydrates, you will understand why they are also called slow, long, long and even heavy. In practice, this macronutrient in dietetics is subjected to a large amount of research, which gives rise to diets of different types: low or high carbohydrate content, as well as their complete exclusion, protein-carbohydrate alternation, etc.

In this article we will tell you all about complex carbohydrates, those slow, such as:

• their types, features and importance for the body:
• what is the most relevant source on the diet and what is the long-term carbohydrate from everyday foods;
• what is the risk of deficiency or excess of the nutrient;
• Let's look at a list of foods containing complex carbohydrates and give some examples of healthy recipes.

Simple and complex (fast and slow) carbohydrates

In accordance with the chemical structure, the types of carbohydrates are simple (mono- and disaccharides) and complex (polysaccharides). Energy value 1 gram equals 4 kilocalories.

IN Lately for momentary saturation, people use products containing simple carbohydrates - they are high in calories, but very tasty. Therefore, fast and refined carbohydrates are preferred. This is of great interest among scientists who are actively studying human performance in accordance with the food consumed.

First you need to figure out what simple and what complex carbohydrates are, in order to come to the right conclusion.

Simple (fast) carbohydrates

By chemical composition, simple carbohydrates are divided into two types.

Types of complex carbohydrates

Polysaccharides or long carbohydrates are large chains of compounds that can provide much more energy when broken down than simple ones. Complex carbohydrates are digested slowly and for a long time, without sudden surges in insulin. After taking them, a person remains full for a long time, full of strength and vigor.

Fiber, starch and glycogen are all complex carbohydrates. Each of them is an important component for building a balanced diet, and ideally it should be a combination of all three types. Let's take a closer look at the features of each.

Starch- is considered unique and the most valuable, about 80% of healthy carbohydrates come from starchy foods. Compared to simple compounds, the product has longer chains of glucose molecules. Such polysaccharides are found in foods such as cereals, pasta and baked goods, rice and cereals, green beans and potatoes. There are also processed forms - these are short polymers of glucose and maltodextrin. They are perfectly soluble in water, which contributes to immediate absorption into the bloodstream after ingestion.

This product has another big plus - the absence of a side effect in the form of bloating. Complex compounds are recognized as the best sources of energy, so every athlete should add them to their diet.

Cellulose- This substance is usually very neglected by many people. It is abundant in fruits and vegetables, legumes and grains, and nuts. By its structure, it is not a starchy polysaccharide, but in the common people it is dietary fiber.

Has a number of features:

• there is no possibility of digesting fiber due to its resistance to digestive enzymes;
• reduces the risk of oncological pathologies of the colon, diabetes mellitus and diseases of the cardiovascular system;
• lowers indicators of "bad" cholesterol;
• promotes the excretion of bile acid.

Fibers are soluble and insoluble. Agree, not many people know which carbohydrates are insoluble in water and, in general, what is it for. In the meantime, there are a number of benefits for athletes:

1. The insoluble group helps to improve the digestion process, slowing down the hydrolysis of starch, and also helps to remove waste products and slow down the absorption of glucose.
2. The soluble fiber group slows down digestion and lowers cholesterol levels. Like insoluble fiber, it slows down the absorption of glucose.

Glycogen - the chain contains several glucose molecules. Immediately after eating, glucose enters the bloodstream, the excess of which is stored in the form of glycogen. For example, during exercise, the glucose level drops, the body begins to break down glycogen with the help of enzymes, returning the glucose level to normal. Even during the training process, all organs in sufficient quantities can produce energy.

The main sites of glycogen accumulation are muscles and liver. The total amount varies in the range of 300-400 g. In the process of building the body, glycogen from muscle fibers is extremely important.

Under the influence of physical activity, fatigue occurs due to the depletion of stored glycogen. In this regard, one and a half to two hours before starting a workout, you need to eat foods high in carbohydrates in order to replenish glycogen stores.

The table provides specific examples of each type of long connection.

How does carbohydrate metabolism take place?

Food, which contains complex carbohydrates, in the gastrointestinal tract is able to break down into simple compounds, namely: glucose, after which it is absorbed into the blood. A hormone (insulin) is synthesized, which converts the product into glycogen. The process continues until the blood glucose level stabilizes.

Glycogen stores are located in muscle fibers and liver cells. During exercise, muscle stores are depleted, and liver reserves are used to maintain proper blood glucose levels. The norm is considered to be from 80 to 120 mg / dL.

In the event of a lack of nutrients, glycogen from the liver is converted back into glucose and enters the bloodstream - all this is necessary to maintain the normal functioning of the body.

What happens with an excess of carbohydrates

If complex carbohydrates enter the body in excess, it helps to increase the production of insulin, whatever food is consumed. Overloading the pancreas leads to the depletion of its cells, which, if addicted, can lead to diabetes mellitus. An unpleasant bonus to everything will be the deposition of fat with an excessive concentration of glycogen.

In the case when complex carbohydrates are consumed in excessive volumes and are poorly chewed, fermentation processes are triggered in the intestine. This is not only bloating and discomfort during training, but also poisoning of the body with toxins from the intestines. In medicine, this is called fermentation dyspepsia.

What happens with a lack of carbohydrates

If, when composing your diet, you severely cut carbohydrates for a long time, then this can lead to irreversible metabolic disorders. The body will not receive important energy from food, therefore, it begins to waste glycogen from the liver, which provokes a disruption in its activity.

When food sources of carbohydrates are absent, the process of breaking down proteins to obtain the necessary energy is turned on. As a result, destruction begins muscle mass, which was built for so long and diligently in gym... It should be noted that the process applies to the heart muscle as well. All of these factors make a long and grueling low-carb diet extremely detrimental to humans.

A low blood glucose level provokes an exacerbation of hunger, and a long-term deficiency leads to weakness and lack of energy, nausea and sweating, headaches and systematic dizziness, tremors and tachycardia. This is called hypoglycemia and is made worse by insulin resistance (metabolic syndrome).

Clinical picture

Excessive intake or deficiency of carbohydrates can be harmful to health. To maintain a normal metabolism, you need to include 60% of the macronutrient in your diet every day.

What doctors say about weight loss

Nutritionists and trainers very often in practice are faced with a stereotype that in order to lose weight, it is necessary either to critically reduce the amount of carbohydrates, or to give them up altogether. The root of all evil is a lack of information and a large number of false facts that can be read in popular communities. Such actions will not only weaken the immune system, but also seriously undermine the state of health.

Experts also believe that in the process of losing excess weight, slow carbohydrates improve motility and intestinal microflora. The component is also irreplaceable during muscle gain. Recipes for each goal can be found at the end of the article.

Where Complex (Slow) Carbohydrates Contains - Food List

We have already figured out what long carbohydrates are, and now let's talk about which foods contain them the most.

The key rule of proper nutrition is that it is better to consume slow carbohydrates in the first half of the day, and this is due to the most successful time for their assimilation. However, if the workout is planned for the evening, then there is nothing critical in the use of foods that contain these macronutrients for dinner. In the case when the main goal is to lose weight, it is best to give preference to fiber, which quickly saturates and is not absorbed by the body. At the stage of gaining muscle mass, it is better to switch to ingredients rich in starch and glycogen, but you should not forget about protein foods either.

To make it easier for you to choose complex carbohydrates to achieve your goals, we have provided a table with the most popular ingredients in descending order of the amount of macronutrient.

Product groups	Name	Amount of carbohydrates per 100 g
Whole grains	corn grits
	Brown rice
Whole grain bread and pasta	durum pasta
	wheat bread
	Rye bread
	lentils
	green beans
	cedar
Milk products	yogurt 1.5%
	milk 2.5%
	cottage cheese 1,8%
Fruits and berries
	grapes
	orange
	Strawberry
	currant
	potatoes
	broccoli
	cauliflower

As you have already seen, complex carbohydrates are synthesized in various ingredients, and the following list of generalized foods reveals their main characteristics.

Vegetables and fruits- an indispensable and key component of a healthy diet for any person, regardless of the specifics of training. Fruits and vegetables contain complex compounds. To obtain the maximum amount of nutrients, it is recommended to use it raw, because any method of heat treatment suppresses their number.

Porridge- no wonder they say that this is the food of champions. If they are prepared on the basis of complex whole grain cereals, then this is the best option for a daily nutritious diet. It is recommended to refuse products that have undergone numerous processing, because they have a high glycemic index and negatively affect the process of losing weight. Displays the glycemic index, the level of blood glucose response to a product.

Milk products- contains lactose, which classifies these products as simple carbohydrates. But this does not mean that you need to give up this source, because fat-free products still contain slow chains and are rich in calcium and phosphorus.

Legumes and grains Is another great source of energy. You can significantly increase your intake of the required macronutrient by replacing processed cereals with legumes... Replacing wheat bread with a whole grain product can significantly increase your fiber intake.

Freshly squeezed juices- a liquid form of a complex type of carbohydrates from fruits and vegetables, consumed in the form of drinks.

The benefits of complex carbohydrates

Excessive content of macronutrients in the diet can negatively affect the health and fitness of the athlete, but its role is extremely important in the life of the body:

• the main source of energy - carbohydrate provides fuel for a full, productive workout. Daily requirement calculated on an individual basis;
• after the stores of glucose and glycogen are depleted, thanks to the slow chains of the macronutrient, the consumption of protein as a source of energy is not turned on. This phenomenon, called glycogenesis, occurs when blood glucose levels are low. Accompanied by the release of glucagon;
• prevents the process of catabolism and muscle atrophy, which leads to loss of muscle mass as a result of the process of glucogenesis;
• another huge plus from the use of healthy carbohydrates - they can improve brain function and maintain central nervous system in a normal state. The brain does not accumulate glycogen, therefore, on a low-carb diet, athletes often observe a decrease in mental activity, especially concentration of attention;
• Whole meals with enough carbohydrates prevent hypoglycemia, symptoms of which are hunger, fatigue, migraines, and dizziness. In order not to experience these sensations in training, it is important to make sure that your diet is in accordance with the norms.

1 - Slow carbs are less likely to cause blood sugar spikes

Bad carbohydrates can dramatically increase blood sugar levels, which forces the pancreas to release a large dose of insulin. This not only brings back the feeling of hunger, but also provokes to eat another portion of sweet food. Complex types of carbohydrates take much longer to digest when compared to simple compounds, which helps maintain stable blood sugar levels, providing a boost throughout the day and during training.

2 - Complex Carbohydrates May Reduce Your Risk of Certain Chronic Diseases

For a healthy and nutritious diet, it is important to eat foods containing complex carbohydrates, which will not only significantly reduce the risk of gaining excess weight, but will also help prevent the development of chronic diseases such as diabetes mellitus and cardiovascular disease. All sources of slow carbohydrates are rich in dietary fiber, vitamins and minerals, as well as antioxidants and plant compounds - this complex provides excellent prevention of various diseases.

It should be noted that many studies support a positive association between low levels of "bad" cholesterol and blood sugar with a diet that includes fiber from whole foods.

3 - Long Carbohydrates Promote a Healthy Digestive System

The human intestine contains a huge variety of "good" bacteria - these are microbiota. They promote healthy digestion, better absorption of minerals, neutralize inflammation in the intestines, and fight constipation. All complex carbohydrate foods are high in soluble fiber, which promotes the growth of beneficial bacteria by nourishing them. The bacteria, in turn, produce short-chain fatty acids, which are extremely beneficial for the digestive system. If you feed them with the right macronutrients, you can forget about overeating cravings, which is very important on a diet.

4 - Long Carbohydrates May Reduce Inflammation

Inflammation is the response of the human body to internal stimuli. Prolonged nature contributes to the development chronic forms diseases of the cardiovascular system, hypertension and diabetes mellitus, metabolic syndrome and even cancer.

Sweet foods and refined flours provoke inflammation, and complex carbohydrates can help fight inflammation. Fiber, which is found in whole grains, fruits and legumes, has anti-inflammatory effects.

How to start eating more complex carbs

In order for healthy carbohydrates to bring the most positive result as in training process and for health in general, you may need to adjust your eating habits and choose foods that contain slow carbohydrates. For example, buying pasta and bread made from whole wheat rather than the premium ones. Give preference to vegetable snacks over fatty chips. Replace milled white rice with other sources of complex carbohydrates - legumes or unprocessed cereals.

Slow Carb Recipes

You now have the basic information about long carbohydrates, what they are good for, and you can optimize your meal plan to suit your body's needs. Try to include as many complex and healthy carbs as possible and minimize maltose. We hope these recipes will help make your diet more varied.

Breakfast: millet porridge with pumpkin

Recipe number 1.

Ingredients:

• millet groats - 100 g;
• pumpkin - 100 g;
• honey - 5 g;
• salt - 1 pinch.

Cooking method:
1. Millet must be rinsed and poured with boiling water in a ratio of 1: 1, covered with a lid and left for 30 minutes, and then rinsed again.
2. Cut the pumpkin into cubes and add to the millet, season with salt.
3. Transfer the mixture to a baking dish or pot, fill with water up to the millet level.
4. Send to an oven preheated to 180 degrees for 30 minutes.
5. Drizzle with honey before serving. Optionally, place a small cube of butter on top.

Vitamin salad

Recipe number 2

Ingredients:

• cabbage - 150 g;
• carrots - 200 g;
• beets - 100 g;
• sesame seeds - 1 tsp;
• pomegranate or balsamic sauce - 1 tablespoon

Cooking method:
1. Grate all vegetables fresh on a coarse grater.
2. Season with sauce, stir and sprinkle with sesame seeds. It is recommended to use immediately after preparation, because after a while cabbage begins to secrete juice in large quantities.

Rice with seafood

Recipe number 3

Ingredients:

• brown rice - 150 g;
• frozen seafood cocktail - 150 g;
• onions - 50 g;
• salt, spices to taste.

Cooking method:
1. Rinse the rice, defrost the seafood cocktail.
2. Finely chop the onion into half rings.
3. Mix all ingredients and pour evenly into a baking dish, adding spices and salt to taste. Fill with water so that it covers all the ingredients, but they do not float.
4. Send to an oven preheated to 180 degrees for 40 minutes. Watch your cooking, you may need to add a little water. A great addition to rice would be soy sauce and fresh herbs.

Green beans baked with egg

Recipe number 4

Ingredients:

• green beans - 300 g;
• chicken egg - 3 pcs.;
• carrots - 150 g;
• onions - 70 g;
• olive oil - 1 tablespoon;
• hard cheese - 100 g;
• salt, spices - to taste.

Cooking method:
1. Chop the onion into cubes, cut the carrots into thin cubes.
2. Fry onions until transparent, add onions and beans to it. Simmer covered until vegetables are cooked, stirring occasionally. At the very end, add salt and spices to taste.
3. Cut the onion into small cubes.
4. Put in a baking dish vegetable stew, and evenly distribute the cheese on top and gently break the eggs on top without violating their integrity.
5. Send to oven for 10-15 minutes at 180 degrees. In this case, it is not required to warm it up in advance, because because of this, a whitish film forms on the egg yolks.

For dessert: pumpkin pie

Recipe number 5

Ingredients:

• pumpkin of sweet varieties - 500 g;
• whole grain corn flour - 60 g;
• milk 1.5% - 70 ml;
• thick yogurt without additives 1.5 - 100 g;
• chicken egg - 2 pcs.;
• zest of one orange.

Cooking method:
1. Cut the pumpkin into medium pieces, add water and cook for about 30-40 minutes until the product is soft. Readiness can be checked with a knife. Condense and puree with a hand blender or any other convenient method.
2. Add beaten eggs, milk and yogurt to the pumpkin. Mix / beat thoroughly with a blender.
3. Before making the zest, we recommend pouring boiling water over the orange peel to get rid of the chemicals. Grate on a coarse grater without touching the white skin.
4. Add the zest to the mixture and gradually stir in the flour, beat thoroughly until the lumps are removed. The consistency will be quite runny - this is normal. Pour everything into a silicone mold or a baking dish, which will need to be greased with a drop of oil.
5. Send to an oven preheated to 200 degrees for 30-40 minutes. Readiness is determined with a toothpick.
6. Serve the cake chilled. Top, if desired, can be poured with honey or thick yogurt without additives. If a sweet pumpkin variety was used in the cooking process, then the addition of sweeteners is not required. If not, then a few dissolved sweetener tablets or sugar are added to the dough.

I would like to convey to those who are losing weight why it is not necessary to give up carbohydrates during weight loss.

The article is not easy to read, as is the topic of carbohydrates itself, but the fact is that the most valuable information is contained in the difficult-to-read articles. There are not so many of these difficult articles to avoid reading, and after reading just one article, you will get a great understanding of carbohydrates.

What foods contain fiber?

• Cereals - wheat, white rice, rye, brown rice, buckwheat, wild rice, oats, Wheat flour wholemeal, whole grain bread, whole wheat pasta;
• Legumes - white and red beans, peas, chickpeas, lentils, black beans, green peas, asparagus;
• Vegetables - potatoes, cabbage, pumpkin, broccoli, carrots, mushrooms;
• Fruits and dried fruits - pears, prunes, apples, bananas, oranges, figs, dates, raisins;
• Berries - currants, blueberries, strawberries, raspberries, gooseberries;
• Greens - dill, parsley, spinach, beet tops, lettuce;
• Seeds and nuts - pistachios, walnuts, cashews, sunflower seeds, almonds, peanuts.

What other foods contain fiber? Up to 40% of fiber is found in oat, rye and wheat bran, up to 20% in rice.

How Much Fiber Can You Eat?

• Under the age of 50: 38 grams for men, 25 grams for women;
• After the age of 50: men 30 grams, women 21 grams.

White cabbage is mainly made up of fiber and causes gas production, so it is best to eat it no more than twice a day. Perhaps this is the only drawback from its excessive use.

Also, remember that animal products do not contain fiber at all... Foods with a high dietary fiber content should preferably be subjected to the most minimal processing or consumed raw.

11 facts you would like to know about fiber

Fiber is only one of the types of dietary fiber (dietary fiber also includes cellulose, pectins, gums, mucus and others), the human body is not able to digest it, but it plays an important role in our diet:

• Fiber works as a "janitor" in the body, helping to get rid of toxins, toxins, dead cells, heavy metals and digestive products;
• Slows down the assimilation of complex carbohydrates, the absorption of sugars in the intestine and thus increases the duration of the state of satiety;
• Regulates bowel function, normalizes stool and digestive organs, helps in the fight against constipation;
• Supports the intestinal microflora, which has a beneficial effect on the condition of the skin and hair;
• Stimulates the secretion of saliva, thanks to which food is better digested;
• Swelling in the intestines and due to its adsorbing properties, they contribute to the removal of water from the body;
• Lack of dietary fiber in the diet increases the risk of developing various diseases. Among them are constipation, gallstone disease, obesity, varicose veins, diabetes mellitus and others;
• Food containing fiber is rather coarse and we have to chew it for a long time and thoroughly, which improves stomach function and helps to clean our teeth naturally.
• Dietary fiber is food for the intestinal microflora;
• They improve the synthesis of B vitamins and folic acid in the body;
• Dietary fiber reduces the calorie content of food eaten.

Bran is a fiber rich product

Where dietary fiber is found in abundance is in the bran! And if you want to increase the amount of fiber in your diet, then you will not go wrong if you start with them.

Important: bran should not be eaten in large quantities at once! The dose is selected strictly individually! It is better to start taking bran with 1 teaspoon 1-3 times a day and focus on the state of health and work of the body. Gradually, you can bring up to 1 tablespoon 3 times a day. It is advisable that during the period of taking the bran, the stool was 2 times a day. When stool is normal, the amount of bran is reduced to 2 teaspoons a day or switched to whole grain bread.

Some time ago I tested the effect of bran on myself. The results in the work of the body were visible immediately. I ate the first portion before going to bed with kefir (10 grams), the second in the morning before breakfast. The gastrointestinal tract began to work like a watch and even felt lightness in the body and in the stomach! =)

Advice: the bran can be pre-soaked in water for 20 - 30 minutes and the excess liquid can be drained. Then add to meals just before meals. Once in the stomach, such bran is not digested, but enters the intestine, where, due to its ability to retain water, it promotes better movement of the contents and accelerates the elimination of toxins. It is imperative that you control the amount drinking water- not less than 1.5 - 2 liters per day. If you don't drink enough fluids, the bran will not be effective.

In the case of an excess of bran in the diet, you run the risk of flatulence, bloating, intestinal disturbances and other troubles. Do not pass them on, do not pounce on the bran =) This is not a panacea. This is an opportunity to improve digestion and rid the body of debris, and therefore lose weight. When the body works smoothly, then the extra pounds go away by themselves.

Bran have contraindications - it is better for people with gastrointestinal diseases to consult a doctor before taking them.

Part two =) Moving on to simple carbohydrates, monosaccharides and disaccharides

In the process of breaking down complex carbohydrates, the human body produces simple carbohydrates monosaccharides- these are galactose, fructose and glucose - and enter the bloodstream.

Monosaccharides and disaccharides (especially sucrose) cause a rapid rise in blood glucose levels. Glucose is the main form in which carbohydrates circulate in the blood. Its normal amount is 80-100 mg / 100 ml. If it rises 2-4 times, then the kidneys are no longer able to retain such a concentration of sugar and it appears in the urine. This is how diabetes mellitus, a serious illness, can develop.

When glucose enters, the pancreas produces the hormone insulin, which is not produced independently in patients with diabetes mellitus and they are forced to receive it from the outside. The hormone insulin is absolutely essential for normal human activity. It transports glucose to muscle cells, where it is stored as glycogen and can be used for energy.

The more carbohydrates in the diet, the higher the level of insulin in the blood rises. If complex carbohydrates raise its level smoothly and decrease it just as smoothly, then thanks to fast carbohydrates, there is a sharp jump, decline and again the need for food.

It is quite simple to understand the meaning of what has been said here: insulin is produced as a result of glucose entering the blood and lowers its level. The more insulin is produced, the lower the glucose level is. But glucose doesn't come out of nowhere - it gets into your bloodstream from your plate. It depends only on you what you put in your mouth. An excess of insulin carries with it two problems - hypoglycemic syndrome and hyperinsulinemia. These two problems result in the following - memory impairment, chronic fatigue, apathy, fatigue, impotence, the problem of concentrating on something, irritability - this is not the whole list of symptoms of hypoglycemia.

A high concentration of insulin inhibits the process of assimilation of fats (lipolysis), but activates the synthesis process fatty acids from glucose (lipogenesis). Hence the overweight with further obesity.

Obesity is not even a disease, but a natural reaction of the body to such physiological processes as a result of nutrition or the presence of another disease.

We conclude: a large number of simple carbohydrates = a powerful release of insulin = new stores of fat to the existing ones.

Blood glucose rises more slowly when fructose is consumed and the hormone insulin is not required for its processing, so people with diabetes are allowed to consume fructose.

The source of fructose is fruit sugar, which is found in fruits in a fairly large amount. Sugar, even if it is fruity, may not be a good option when shedding fat, but fruits are also high in minerals, vitamins, antioxidants, and nutrients. Fruit is best eaten in the morning, before or after your workout. After training, their number should be moderate.

Simple carbohydrate disaccharides Are simple sugars.

The classic of the genre is white sugar. These carbohydrates (disaccharides) are your worst enemy! The Enemy Tribe includes all foods that consist mainly of sugar or use a lot of sugar - jams, marmalades, syrups, jams, chocolates, sweets, sweet pastries and other sweets.

Comparative analysis of simple and complex carbohydrates shows us that it is necessary to get rid of simple carbohydrates in favor of complex... Complex carbohydrates will give you energy, long-lasting satiety by slowly raising your blood glucose levels and preventing you from gaining excess weight.

Based on the information above, you can form for yourself three golden rules for consuming carbohydrates:

1. Completely eliminate simple disaccharides (usually sugar and sweets) from the diet.
2. Control the use of simple carbohydrates of monosaccharides (do not get too carried away with fruits - they will give little saturation, but they are quite capable of interfering with the process of losing weight).
3. It is imperative to eat complex starchy and complex carbohydrates based on fiber. They give energy, nourish, relieve hunger. As a result of their regular use, they will not be hungry for sweets, thanks to this type of carbohydrate, glycogen is stored in the body, which is fuel during exercise. Complex carbohydrates are also responsible for regulating the body's energy balance.

At one time, I read a lot of useful information about proper nutrition, about the required amount proteins, fats and carbohydrates. I came to the conclusion only one thing - nutrition must be balanced, otherwise there will be no sense from the diet.

So, I hope that I convinced you not to give up carbohydrates, and thanks to my article, you will learn to see the differences between carbohydrates. Few . You also need to be able to make the right choice in favor of certain products.

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