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To eat properly is very simple
If you have lost in the countless advice of nutritionists, we note the following key points.
All truth is simple. But in order to comprehend them, goes a long process. In terms of food nature has ever invented. We just need not rush to extremes and eat in harmony. But in this lies the difficulty.
If you have lost in the countless advice of nutritionists, we note the following key points.
The glycemic index
The glycemic index shows how foods containing carbohydrates affect the blood sugar level.
The glycemic index (GI) shows how foods containing carbohydrates affect the blood sugar level.
There are simple and complex carbohydrates. Simple carbohydrates are easily digested and metabolits in the body. They affect the increase of sugar level in the blood, release of insulin and accumulation of fat reserves.
Complex carbohydrates include substances that are harder to digest and process. For example, insoluble fiber and cellulose have no direct effect on sugar levels. Most classifications are divided into low GI (0-55), medium (56-69) and high (more than 70). Foods with a low GI more useful. They also prevent obesity.
Don't avoid carbohydrates completely
Many of the internal organs, including the heart, kidneys and brain need carbohydrates in order to function properly.
Recently, the carbs are frequently attacked in light of the fact that the major contributors to the increase in body weight. So. However carbohydrates still remain one of the three key macronutrients.
Complex carbohydrates are important for muscle work and growth. If you work in the gym to sweat, without carbs you will not see progress. Muscles rely on energy from carbohydrates by using glycogen.
The lack of glycogen in the muscles, reduces power, and slows down recovery. Consume the necessary amount of complex carbohydrates from cereals and vegetables, and avoid two extremes: obesity and metabolic disorders.
Accelerate metabolism
Probably, it is not necessary to be seven spans in a forehead to understand that the metabolism slows down with age. Despite the fact that we eat and move just as 30, 50 years, it easily leads to the accumulation of extra pounds.
Metabolism slows down with age. Despite the fact that we eat and move just as 30, 50 years old way of life leads to the accumulation of extra pounds. One way to restore the speed of metabolism is a reverse-diet.
When you reduce the amount of calories, the body tries to reduce the speed of the metabolism to create stocks, as it believes that you are starving. Again to speed up metabolism, applied a gradual increase in calories-reverse-diet. Here are the products better to use in this case: olive oil, garlic, avocado, broccoli, almonds and ginger.
Calories calories strife
What is a calorie? They can be compared with the fuel for the car. The only difference is that we have an unlimited tank. And if you run more than necessary, the calories are converted into fat. The main thing to remember is that not all calories are the same.
The "right" calories enter the body and at the same time prevent starvation. While "wrong" are merely ballast. After them still hungry. Most of us are used to eating what you like. However foods such as chocolate and sodas, contain empty calories that do not satiate the body and do not satisfy hunger.
Instead, set yourself up on protein foods or foods with a low glycemic index, such as eggs, cheese and beans. Bulky, poorly digestible foods like cabbage and broccoli, are one of the best options.
Saturated fats ― are not the root of all evil
Limit saturated fat no benefit to health, but TRANS fats is another story. According to analysis of over 100 studies aimed at determining the link between dietary fats and cardiovascular disease, saturated fats are not a problem, but TRANS fats are definitely harmful.
The cell walls consist of 50% saturated fat, which is gradually replaced by TRANS fats. This reduces the permeability of cell membranes, impeding the flow of nutrients and removal of toxins. Cell comes into chaos.
Meal time is no less important
Many nutritionists have linked the increase of body weight with continuous consumption of food throughout the day. Not noticing this, we chew up to 15 hours a day, taking a break only to sleep! Participants in one study consumed more than 35% of calories after six o'clock in the evening, and it is extra calories.
In previous studies, when animals have limited time supply, they have lost weight. To test this on humans, the researchers asked 8 participants with overweight to limit the interval of food intake between 10-12 hours per day. As a result, the participants managed to reduce the number of calories by 20%. published
Author: Cyril Belan
P. S. And remember, just changing your mind - together we change the world! ©
Join us in Facebook , Vkontakte, Odnoklassniki
Source: www.epochtimes.ru/pitatsya-pravilno-ochen-prosto-99004796/
All truth is simple. But in order to comprehend them, goes a long process. In terms of food nature has ever invented. We just need not rush to extremes and eat in harmony. But in this lies the difficulty.
If you have lost in the countless advice of nutritionists, we note the following key points.
The glycemic index
The glycemic index shows how foods containing carbohydrates affect the blood sugar level.
The glycemic index (GI) shows how foods containing carbohydrates affect the blood sugar level.
There are simple and complex carbohydrates. Simple carbohydrates are easily digested and metabolits in the body. They affect the increase of sugar level in the blood, release of insulin and accumulation of fat reserves.
Complex carbohydrates include substances that are harder to digest and process. For example, insoluble fiber and cellulose have no direct effect on sugar levels. Most classifications are divided into low GI (0-55), medium (56-69) and high (more than 70). Foods with a low GI more useful. They also prevent obesity.
Don't avoid carbohydrates completely
Many of the internal organs, including the heart, kidneys and brain need carbohydrates in order to function properly.
Recently, the carbs are frequently attacked in light of the fact that the major contributors to the increase in body weight. So. However carbohydrates still remain one of the three key macronutrients.
Complex carbohydrates are important for muscle work and growth. If you work in the gym to sweat, without carbs you will not see progress. Muscles rely on energy from carbohydrates by using glycogen.
The lack of glycogen in the muscles, reduces power, and slows down recovery. Consume the necessary amount of complex carbohydrates from cereals and vegetables, and avoid two extremes: obesity and metabolic disorders.
Accelerate metabolism
Probably, it is not necessary to be seven spans in a forehead to understand that the metabolism slows down with age. Despite the fact that we eat and move just as 30, 50 years, it easily leads to the accumulation of extra pounds.
Metabolism slows down with age. Despite the fact that we eat and move just as 30, 50 years old way of life leads to the accumulation of extra pounds. One way to restore the speed of metabolism is a reverse-diet.
When you reduce the amount of calories, the body tries to reduce the speed of the metabolism to create stocks, as it believes that you are starving. Again to speed up metabolism, applied a gradual increase in calories-reverse-diet. Here are the products better to use in this case: olive oil, garlic, avocado, broccoli, almonds and ginger.
Calories calories strife
What is a calorie? They can be compared with the fuel for the car. The only difference is that we have an unlimited tank. And if you run more than necessary, the calories are converted into fat. The main thing to remember is that not all calories are the same.
The "right" calories enter the body and at the same time prevent starvation. While "wrong" are merely ballast. After them still hungry. Most of us are used to eating what you like. However foods such as chocolate and sodas, contain empty calories that do not satiate the body and do not satisfy hunger.
Instead, set yourself up on protein foods or foods with a low glycemic index, such as eggs, cheese and beans. Bulky, poorly digestible foods like cabbage and broccoli, are one of the best options.
Saturated fats ― are not the root of all evil
Limit saturated fat no benefit to health, but TRANS fats is another story. According to analysis of over 100 studies aimed at determining the link between dietary fats and cardiovascular disease, saturated fats are not a problem, but TRANS fats are definitely harmful.
The cell walls consist of 50% saturated fat, which is gradually replaced by TRANS fats. This reduces the permeability of cell membranes, impeding the flow of nutrients and removal of toxins. Cell comes into chaos.
Meal time is no less important
Many nutritionists have linked the increase of body weight with continuous consumption of food throughout the day. Not noticing this, we chew up to 15 hours a day, taking a break only to sleep! Participants in one study consumed more than 35% of calories after six o'clock in the evening, and it is extra calories.
In previous studies, when animals have limited time supply, they have lost weight. To test this on humans, the researchers asked 8 participants with overweight to limit the interval of food intake between 10-12 hours per day. As a result, the participants managed to reduce the number of calories by 20%. published
Author: Cyril Belan
P. S. And remember, just changing your mind - together we change the world! ©
Join us in Facebook , Vkontakte, Odnoklassniki
Source: www.epochtimes.ru/pitatsya-pravilno-ochen-prosto-99004796/
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