What is the slow carbohydrates? The list of products, the table for weight loss, sources. Advantage and harm of slow carbohydrates. Postulates of healthy nutrition. Diet "Week".
Many for certain heard that for weight loss it is necessary to clean carbohydrates from the diet. But not all know that completely it is impossible to refuse their use. What carbohydrates useful and as to distinguish them, are advised by experts.
The list of products, the table for weight loss, specialized menus — important components not only diets, but also healthy nutrition. However before making the diet, it is worth studying more deeply a question why from some food, seemingly noncaloric, people recover, and vice versa. All the matter is that the food consists of the easily acquired components, and what "are slowly acquired". Here we will also talk about the last. Slow or difficult carbohydrates are extremely useful to the growing thin people. They are capable to satisfy for a long time hunger as start the difficult processes taking a lot of time in a human body. Thus the level of sugar remains stable, energy is spent evenly.
Such concept as the glycemic index (GI) will help to distinguish difficult carbohydrates. This indicator allows to define how this or that product influences change of level of sugar in blood. For people with an excess weight it is desirable to include in a diet products with GI less than 40 units. The table will help to define GI of products:
- 1 In what advantage of slow carbohydrates?
- 2 Types and sources of slow carbohydrates
- 3 How to use carbohydrates when trainings?
- 4 Slow carbohydrates for weight loss
- 5 The correct breakfast for those who wants to lose excess weight
- 6 Diet on Week porridges to get rid of fatty deposits
- 7 How to make a geyner with slow carbohydrates?
- 8 The table for weight loss
In what advantage of slow carbohydrates?
For a start it is worth dealing with a question why the person grows stout. The truth is that the organism processes surplus of sugar in fats which are postponed on problem places. Features of a metabolism of a human body consist in it. If the person hungers, he has often a bite sweets. As a result the mass of calories which the body processes comes to an organism and turns into energy. And because of surplus of sugar a lot of insulin is issued. He participates in assimilation of food, but on the other hand, its surplus through short time again provokes hunger.
But the sugar turned into fats can't be used any more, it was postponed in fat and will leave it only in "emergency operation" who is difficult and dangerous to achieve. Therefore it is worth controlling quality of food, making a diet is more balanced. Appeal of slow carbohydrates consists that their splitting and assimilation require not less than 2,5 hours. As a result they don't cause a sugar gallop, and energy is spent at once for daily activity.
Types and sources of slow carbohydrates
We won't give the list of products in the table for weight loss. But we will consider what difficult carbohydrates contain in that food which often happens on our table. There are many their versions. It:
Experts advise to make a diet so that a half of a daily diet made carbohydrates.
Sources of slow carbohydrates are:
- Starch contains in large numbers in grain (buckwheat, pearl barley, oats), bean, macaroni. It actively supports monosaccharide level in blood, slowly turning to glucose.
- The glycogen can receive an organism from pork or beef liver. Its quantity is great in seafood, yeast.
- Insulin belongs to polysaccharides, it contains in an artichoke and chicory. It is necessary for diabetics.
- Cellulose – an important component of food in spite of the fact that it isn't digested. Contains in bean and nuts. It promotes clarification of a gastrointestinal tract, removal of slags, toxins, poisons and products of disintegration from an organism. Cellulose raises a zhelcheotdeleniye that increases feeling of saturation.
How to use carbohydrates when trainings?
Trainers advise to accept slow carbohydrates before power physical occupations. Slow carbohydrates allow to supply evenly an organism with energy during all loading, why increases endurance fatty deposits are quicker burned.
Council! It is recommended to accept difficult carbohydrates in 1 hour prior to occupations. A single dosage – 40 grams. And after occupations it is possible to use fast carbohydrates.
It is necessary to consider also the sizes of portions which are used. It is natural that the use of carbohydrates has to correspond to the spent energy. If to exceed quantity the postupayemykh of calories, will work the old scenario, and are excessive sugar again will go to fatty deposits. It is considered that intense cerebration can be equated to good physical activities.
Slow carbohydrates for weight loss
It is possible to lose weight in the different ways. For example, to make the list of products and it to adhere, or to find the specialized table, and to follow its advice. There are purely proteinaceous diets which strictly limit the use of carbohydrates. But they aren't too useful, it is impossible to refuse completely them. Absence in a diet of carbohydrates is fraught with deterioration of mood, emergence of discomfort.
It is important not to refuse carbohydrate food, and to replace "bad" with "good" fast carbohydrates. For weight loss it is necessary to reduce only a few quantity of food and carefully to consider products which make a diet. Some of them can simply be replaced on useful to weight loss.
Having a snack also should be planned competently. Most often for them sweets and sandwiches are used, but it is necessary to refuse them if the diet is planned. As having a snack it is necessary to use fresh vegetables and fruit, nutlets.
If the person likes to be indulged with macaroni, they can be replaced with porridge, buckwheat and the raw rice. Potatoes puree can replace with ragout from vegetables, and instead of rolls it is necessary to eat whole-grain bread.
The correct breakfast for those who wants to lose excess weight
At catering services for the growing thin it is necessary to pay the main attention to the correct breakfast. The first meal has to be the most dense. It is better to include porridges with milk in the morning menu. Good option – buckwheat or pearl barley.
Council! For preparation of porridges it is worth choosing grain with a cover, but not recycled grains. They have a smaller glycemic index.
Kashi can flavor with an oil slice as the complete elimination of fats from the menu will lead to violation of assimilation of fat-soluble fats. And with fats the organism receives polynonsaturated acids which in an organism aren't synthesized and arrive only from the outside. Not to break exchange processes, it is necessary to add oil to food. One spoon of olive oil will allow to avoid dryness of skin.
It is possible to prepare loved by many an omelet. But as a filler it is worth using not sausage or bacon, but vegetables. And drinks in the morning and to currents of day to drink only the unsweetened.
Diet on Week porridges to get rid of fatty deposits
Big distribution was gained by slow carbohydrates in dietary food. Diets on porridges in which it is possible to use practically any grain, except for a semolina are widely known. It is possible to add to porridges low-fat cheese, dried fruits, fresh berry and fruit, medical.
The diet essence consists "Week" in that every day there is one type of porridge. For example:
- Monday – millet;
- Tuesday – porridge;
- Wednesday – millet;
- Thursday – a yachka;
- Friday – pearl barley;
- Saturday – rice.
On Sunday any porridge on a choice, or mix from grain can be used. Porridges prepare by the following rules:
- Porridge cooks only on water.
- Salt isn't added.
- Porridge can be eaten in unlimited number.
- From a diet some days before the beginning of a diet all harmful products (sharp and fried products, fast food, alcoholic beverages) are removed.
In detail here:
How to make a geyner with slow carbohydrates?
What is it? It is cocktail from products on the basis of difficult carbohydrates. Not to make the wrong choice of products, use at first already ready recipes. What? For example, the cheerful guy in video will in detail tell here):
The table for weight loss
In this plate majority of values of GI of food. Note! (Clickable)
Slow carbohydrates – the real find for growing thin. They give to an organism energy, at this aren't postponed in the form of fats. Make the list of favourite products, draw the table for weight loss, and you will never have problems with a weight! It gives the chance to make the tasty and various menu for every day, thus not to be afraid for the figure!