Fast carbohydrates are a key source of energy for human body. Products containing fast carbohydrates are: pastry, bakery, pasta, fruit and vegetables. The desire to lose weight makes completely abandon this junk food. However, non-carbohydrate diet lovers familiar with weakness, irritability, drowsiness, and other symptoms of starvation of the brain and muscles that are vital carbohydrates are needed. Should I give up carbohydrate products?
The benefits of eating simple carbohydrates
Why do the body need fast carbohydrates and what are their benefits? The main role of the substance is to saturate a person with energy. Carbohydrates give us about 60% of the energy entering the body, the rest accounts for fats and proteins. In addition, simple carbohydrates are needed for ensuring the functioning of the nervous system, heart, brain and metabolism. Directly with the participation of fast carbohydrates is synthesized such complex compound like glycogen that serves us important energy source.
However, carbohydrates are divided into 2 types, the degree of usefulness which are significantly different: fast (simple) and slow (complex). How to determine which ones are slow and which are fast? To calculate the rate of splitting of substances, you need to refer to glycemic index of foods. The high rate is characteristic for junk food, low for more wholesome food.
Fast carbohydrates include monosaccharides – galactose, fructose, glucose. How much is absorbed by such components? By entering the human body, the monosaccharides are immediately split, turning into energy. Insulin instantly normalizes jumping blood sugar levels and after a short time time, the brain again requires a new portion of carbohydrates. Insofar as carbohydrate foods, unlike protein-rich, are not capable neutralize gastric hydrochloric acid, the phantom sense hunger increases.
Read what complex carbohydrates are and in which foods they are there is.
Fast carbohydrates are contained in any sweets: sugar, candy, honey, dried fruits, some fresh vegetables and fruits. Than harmful carbohydrate foods? The main harm of such food is due to its overuse When the body is already saturated with energy the balance of fast carbohydrates he lays “in reserve” as subcutaneous fat. The result is extra pounds formed on the sides, thighs, abdomen, buttocks.
Eating carbohydrates is shown to everyone, regardless by weight, age and gender. Not having in the body enough of this substance becomes impossible normal metabolism, stable brain activity and physical activity. However, the daily rate of consumption of fast carbohydrates for each person must be individualized. If you lead a rather passive lifestyle “home-work-home”, not do sports and do not seek to lose weight, the daily volume carbohydrates should be 50-70% of the total diet, the remaining 30-50% remain under proteins and fats.
When can you eat fast carbohydrates if you need to lose weight? Consumption of carbohydrate foods is recommended to complete up to 16 hours and Do not eat it at night. Simple carbohydrates eaten before bedtime they are immediately deposited with subcutaneous fat, because have time to burn out before nightfall. In order not to gain too much weight, eat foods high in fast carbohydrates better in the first part of the day in small portions. However, if you have an evening active mode (undergoing training or jogging), It is allowed to eat carbohydrate food for dinner.
During a tight diet or for drying the body in athletes Absolute rejection of fast carbohydrates is assumed. An exception carbohydrate food from the diet is temporary and should not be the norm of life since sweet gives us energy for mental and physical activity. What to replace fast carbs during the diet? Nutritionists recommend at the time of losing weight supplement diet complex carbohydrates. At the end of the diet is related to Consumption of fast carbohydrates is rational, reducing their number to reasonable limits.
Insofar as считается, что углеводные продукты задерживают fluid in the body, consuming them, is to maintain water balance. Conversely, by refusing such food, you can reduce amount of fluid consumed.
Value before and after workout for weight loss < / h2>
For weight gain (muscle mass), athletes should eat complex carbohydrates before a workout, and fast – after. The function of simple carbohydrates is to help the body recover from physical activity and replenish muscle glycogen. Muscles must be fed with fast carbohydrates. The degree of intensity of the next workout depends on the speed of recovery of muscle mass.
Within 3-4 hours after exercise, you need to eat at least 100 grams of simple carbohydrates, and during the day – about 600 grams. Ideal post-workout diet are rice and bananas.
How are fast carbohydrates absorbed after a workout for weight loss? If the goal is to lose weight, then it is better to postpone food intake for 3-4 hours after exercise. If you do not eat anything after classes, a surge of catabolic hormones will occur in your body, which will cause burning of fat and a small amount of muscle tissue – this is a normal process.
What applies to fast carbohydrates – the list of foods < / h2>
Fast carbohydrates include food that is rapidly absorbed by the body. What are the substances? Here is a list of products, the absorption of which occurs instantly:
- Sweets (chocolate, sweets, buns, cookies, cakes, jams, cotton candy, honey, etc.). < / li>
- Sweet drinks, alcohol. < / li>
- Fruits, berries (grapes, bananas, apples, watermelon, dates, etc.). < / li>
- Nuts, seeds. < / li>
- Vegetables (potatoes, pumpkin, beets, turnips). < / li>
- Pasta, white bread, polished rice. < / li> < / ul>
Table of foods containing fast carbohydrates < / h2>
Below is a table of fast carbohydrates with a GI (glycemic index). It indicates the rate of absorption of pure glucose and the growth of blood sugar levels.
Name < / th> GI indicator < / th> Name < / th> GI indicator < / th> < / tr> < / thead> Apricots < / td> 20 Milk < / td> 32 < / td> < / tr> Oranges < / td> 35 < / td> Sea Kale < / td> 23 < / td> < / tr> Broccoli < / td> 10 < / td> Cucumbers < / td> 20 < / tr> Wine < / td> 30 < / td> Olives < / td> 15 < / td> < / tr> Green Peas < / td> 35 < / td> Nuts < / td> 15 < / td> < / tr> Buckwheat < / td> 40 < / td> Beer < / td> 45 < / td> < / tr> Grapefruit < / td> 22 < / td> Tomatoes < / td> 10 < / td> < / tr> Yeast < / td> 35 < / td> Figure wild < / td> 35 < / td> < / tr> Figs < / td> 35 < / td> Beet < / td> 30 < / td> < / tr> White cabbage < / td> 10 < / td> Celery Root < / td> 35 < / td> < / tr> Kvass < / td> 30 < / td> Sunflower Seeds < / td> 35 < / td> < / tr> Kefir < / td> 25 < / td> Ice cream (on fructose) < / td> 35 < / td> < / tr> Sausage < / td> 34 < / td> Blackcurrant < / td> 15 < / td> < / tr> Corn < / td> 35 < / td> Sausages < / td> 28 < / td> < / tr> Dried apricots < / td> 30 < / td> Tomato Juice < / td> 15 < / td> < / tr> Onions < / td> 10 < / td> Sugar Free Tomato Sauce < / td> 35 < / td> < / tr> Flaxseed < / td> 35 < / td> beans < / td> 35 < / td> < / tr> Mac < / td> 35 < / td> Prunes < / td> 25 < / td> < / tr> Pasta from durum wheat < / td> 38 < / td> Garlic < / td> 30 < / td> < / tr> Passion Fruit < / td> 30 < / td> Bitter Chocolate < / td> 20 < / tr> Olives < / td> 15 < / td> Apples < / td> 30 < / td> < / tr> < / tbody> < / table> |
Scientific discoveries about carbohydrates < / h2>
How does carbohydrate food affect the health and shape of a person? According to the new discoveries of scientists, the usual facts and knowledge about carbohydrates in our diet are questioned. After watching the video, you will learn a lot about the role of carbohydrate products for a person’s life.