By: Mark Blessing
Not long ago it was said by various means that we should reduce consumption
fat for health reasons, and bet by the
carbohydrates as the primary source of food.
then started a new trend: Eat less fat and carbohydrate loading your diet.
carbohydrates contain less fat but this is like everything
in life, if you eat too many, easily converted to fat.
Since most people think of carbohydrates as starchy foods such as bread or pasta
, the trend quickly spread.
Luckily fruits and vegetables are also called
carbohydrate complex and digested by the way we can call
as good as they do in a slower way that
helps reduce appetite and keep blood sugar levels stabilized.
These we can find good carbohydrates in vegetables and fruits fresh
colorful, such as peppers, carrots, tomatoes and spinach
. Now let's talk a term known as "IG".
GI = Glycemic Index
The GI is a system that tells us how quickly a particular food
produce an increase in blood sugar levels. Then
high GI foods produce a rapid rise in blood sugar
while low GI foods produce a slower increase
.
The IG goes
with a maximum value of 100.
Example: a banana has a GI of 62, which means that
increases the blood sugar levels by 62 percent as pure glucose. We can classify
then food with a high, medium or low glycemic index. So we
:
* values \u200b\u200bbelow 55 indicate a low GI
* between 55-70 are medium GI foods with foods
* score above 70 have a high GI ================================
low GI foods
Apples (39), orange (40 ), pears (38), soybean (15), red beans (29)
lentils (29), porridge (49), rye bread (41),
ear of corn (35), peanuts (15).
high GI foods
White bread (70), French bread (95), white rice (70), boiled potatoes (85),
mashed potatoes (90), cooked carrots (85)
- Only given a GI value of foods containing carbohydrate, IG
given to meat, chicken, to eggs, fish or cheese.
- Processed meats such as sausages can be included because
contain flour, which is a carbohydrate.
- The low GI can help to control appetite
creating a feeling of fullness longer after eating,
ideal for weight control.
- fats and proteins cause
carbohydrates are absorbed more slowly, while the GI of foods can be
affected by cooking, processing, maturity and variety,
what makes it difficult to classify precisely the GI of a food
typical.
- The high-GI foods can you
be useful after exercise when sugar reserves
muscles need to be returned quickly.
To achieve a balanced meal should include a mix of
food - fats, proteins and carbohydrates.
to include low GI foods at each meal the body takes longer to absorb the
carbohydrates, which helps to make the overall absorption is slower
also encouraging levels of blood sugar between meals
maintained.
choosing low GI foods, will not only bring more stability
energy to the body but you're giving antioxidants,
anti-aging nutrients.
This is a list of guidelines that will help you choose
quality and not quantity ...
1 - Choose foods high in nutrients.
2 - Increase the range to get the full spectrum of vitamins and minerals
.
3 - Remember that complex carbohydrates give you a
slow release of energy, while carbohydrates cause fluctuations
simple. Try to include low GI foods at each meal
thus help stabilize the energy release and avoid
appetite between meals.
4 - NEVER skip breakfast - it's the most important meal of the day
need to fill your fuel tank
provide energy to brain and body.
5 - Reduce consumption of processed foods, refined white -
bread, pasta, muffins, and cookies. Opt for whole foods in their
place. You can even find whole wheat crackers in
some establishments.
6 - Remember to drink water throughout the day to keep
cells of your body well hydrated. Avoid fizzy drinks as
deplete minerals from the body!
7 - Make great binge creates fatigue, because the digestive system and liver
must do to process the load. Avoid
fullness and eating smaller amounts more frequently
throughout the day and feel less lethargic
/ a.
8 - Double your intake of vegetables you eat per day, half eaten as a salad
raw, lightly cooked the rest
(steamed or grilled) and is retained
fiber and nutrients.
9 - A can be consumed locally grown produce in season
organic (ie organic farming) to avoid
agents chemicals used in agriculture and harmful.
10 - Do not get obsessed with removing the fat of all, these are vital
health, but instead avoid saturated fats and
hydrogenated and replace them with omega 3, 6 and 9 (oil
fish, nuts and seed and of course olive oil.)
11 - repair proteins and generate body cells -
essential as we grow older. Choose quality over quantity
- lean protein, white meat, game, fish, soy and
reduce consumption of red meat.
12 - Include more soy in your diet - one of the most GI foods under
available.
13 - Replaces common table salt, organic sea salt, rich in minerals
.
low GI, you enjoy better control
on your overall health.
0 comments:
Post a Comment