People who are dieting for medical reasons or in order to lose weight, it is important to make your diet.In the development of the menu must be able to distinguish between simple and complex carbohydrates.
Separation of carbohydrates in terms of the glycemic index (GI)
GI is a basic feature of the complexity of carbohydrates.Simple and complex carbohydrates are characterized by high or low glycemic index.This characteristic shows how the amount of sugar in the blood depending on ingested foods.
Food with a high GI (rich in simple carbohydrates) contribute:
- a sharp rise in blood sugar levels;
- develop a large amount of insulin;
- formation of fatty deposits;
- increased appetite 1-1.5 hr. After use.
to products with the most high content of simple carbohydrates include baked goods made with white flour, honey, sweets and some fruit (grapes, bananas, pears, plums), juices, including freshly squeezed.Visiting drills to reduce the weight of these products to use before the main meals.After strenuous exercise a person needs to make up for the energy supply, so may be adopted in the food simple carbohydrates at the end of exercise.
Products with a low GI (rich in complex carbohydrates) contribute:
- fight against overweight;
- prevention of diabetes and diseases of the pancreas;
- gradual increase in the amount of glucose in the blood;
- conservation of energy balance;
- feeling of satiety for a long time.
to products with a high content of complex carbohydrates include potatoes, buckwheat, rice, pasta, wholemeal bread.It is recommended to use the listed food at breakfast.During the exercise should eat complex carbohydrates for 1-1.5 hours before training.
Eating foods with a low GI positive effect on weight loss.A simple menu will create a special table, which shows the approximate GI for popular products.
Simple and complex carbohydrates in the diet
Normal blood glucose is important for every human being, as it needs the body's cells for energy.Simple and complex carbohydrates play an important role in the preparation of dietary food.Abandon those or other completely impossible, since they operate in a complex energy function.Furthermore, the use of simple carbohydrates contributes to the improvement of mood.
Yet in some cases, nutritionists advise in the preparation of the menu eliminate simple carbohydrates.For weight loss it brings a positive effect.Refuse foods rich in simple carbohydrates, it is necessary and those who are sick with diabetes.To exclude food, leading to an increase in blood sugar, you should carefully study the composition of the food purchased.Do not buy products that are:
- include in its composition more than 5 simple carbohydrates;
- exposed to strong refining or processing.
possible, it is desirable to replace:
- fruit juice for fruit;
- on whole wheat bread;
- corn or other cereal flakes in the natural mixture.
Subject separation diet menu simple and complex carbohydrates should be left to professionals as well as different cooked product may have a different index of GI.For example, baked potato is rich in complex carbohydrates, and mashed it - simple.
