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What carbs should be included in the diet to be healthy?
- Carbohydrates in the diet: their effect on the human body
- What is the danger of a low-carb diet?
- Eating right: recipes with complex carbohydrates
- Baked cod with a salad of green peas
- The seaweed salad with squid and boiled potatoes
Carbohydrates in the diet can be as healthy, nutritious food, and “ballast,” which leads to extra weight and harm the body. This separation depends on how foods containing these macronutrients, subjected to heat and other processing. How to learn to distinguish useful products from carbohydrate-containing hazardous, and to properly include them in daily diet?
Carbohydrates in the diet: their effect on the human body
Carbohydrates, fats and proteins are the main components of human nutrition. Carbohydrates in the diet are responsible for replenishing energy losses of the body. They are divided into a few major classes:
- sugar (glucose, fructose, lactose and sucrose);
The energy potential of carbohydrates is 4 kcal per 1 gram of the substance. The exception is fiber, which has a lower nutritional value.
However, the inclusion of carbohydrates in food has its own characteristics — not all of them are equally useful for the body, and understand what their number is quite difficult. These macronutrients can be divided into simple (sugars) and complex (starch and fiber). And although the second is considered more useful, an excessive amount may adversely affect the internal organs and systems. At the same time, natural sugar (unlike their refined counterpart) are a necessary component of the diet.
In General, however, nutritionists believe that complex carbohydrates are much healthier simple. Their more precise classification is considered to be the following:
- complex carbohydrates (obtained from whole grains, legumes, and fresh fruits and vegetables);
- simple carbohydrates (contained in refined food rich in sugar and starch).
Complex carbohydrates include proper nutrition due to high content of nutrients. Because in addition to calories, they are a source of vitamins, minerals, antioxidants and fiber. At the same time, processed food loses much of the nutrients and is a source of “empty” calories.
Use complex carbohydrates for the human body due to the following their properties.
- Do not cause a rapid rise in blood sugar levels
The inclusion in the diet of simple carbohydrates leads to a rapid increase in the level of glucose in the blood, which causes the body to produce large amounts of insulin to lower it. This is a trap, because when the blood sugar is low, people once again felt the craving for sweet and high-calorie food. At the same time, complex carbs are digested much slower, which provides the body with the necessary energy without harm to health.
- Are the prevention of chronic diseases
It is proved that the people choosing the proper diet, and regularly include in the diet complex carbohydrates, are less susceptible to cardiovascular disease and diabetes. In addition, the use of products containing these substances, helps normalize cholesterol levels in the blood.
- Promote normal digestion
The fiber contained in complex carbohydrates, is a breeding ground for beneficial intestinal microflora. Therefore dieting rich in fiber, positively affect not only the digestive tract but also for the overall health of the person.
Dieticians and nutritionists have classified the influence of simple carbohydrates on the human body. Below is the list of their harmful properties.
- Contribute to overeating
The rapid absorption of simple carbohydrates leads to spikes of blood sugar levels and contributes to a constant feeling of hunger, which increases strain on various internal organs and systems.
- Provoke sugar addiction
Sugar helps produce the hormone dopamine. Therefore, people prone to frequent depression, and other troubling conditions, easily becomes addicted to sweet and high-calorie food.
- Contribute to weight gain
The abuse of simple carbohydrates contribute not only to the set overweight, but also increases the risk of obesity. Therefore, all weight loss diet require the exclusion of foods rich in these macronutrients.
What is the danger of a low-carb diet?
Recently become especially popular low carbohydrate diets. However, scientists warn that the complete exclusion of carbohydrates from the diet negatively affects health.
Diet, poor in carbohydrates, particularly common among people seeking to lose weight. However, during long-term studies have shown that prolonged restriction of carbohydrate-containing foods reduces life expectancy. Thus at risk are not only those who abuse the carbs, but and those who refuse them.
Researchers recommend to make a daily diet so that half of it had fresh fruit, vegetables, legumes and cereals. A low-carb diet is recommended to leave in an extreme measure of weight loss.
Eating right: recipes with complex carbohydrates
To provide a sufficient amount of complex carbohydrates in the diet, it is necessary to choose a set of dishes, the most balanced composition. Below are a few recipes corresponding to principles of proper nutrition.
Baked cod with a salad of green peas
Cod fillet (250 g) RUB a mixture of salt and black pepper. Put in refractory form. Crumble the fish, 30 g of rye bread, and pour over the juice of one orange. Fry separately in a little olive oil, orange zest and a few chopped cloves of garlic. Add to the fish. Bake in a preheated 200°C oven for 25 minutes. Serve with a salad of sliced fresh cucumbers, green peas and chopped greens (onion, parsley, dill). Season with salt to taste and season the salad with sour cream.
The seaweed salad with squid and boiled potatoes
Boil 100 grams of squid within a few minutes. Separately, boil 1 egg. Grind squid, 1 small cucumber, 50 g of fresh pumpkin (grated) and egg. Mixed with 100 g of seaweed and 1 tbsp of olive oil. Serve with boiled potatoes.
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Uses photographs Shutterstock