Many are convinced that all carbohydrates are harmful forfigures, today we will try to dispel this myth and, finally, to find out which carbohydrates are harmful, and which are simply necessary for the normal functioning of our bodies. These organic compounds are the main nutrient for humans, normally we should receive at least 50% of carbohydrates from the total amount of calories consumed.
It is carbohydrates responsible for the level contentsugar in the blood, the working capacity of brain cells depends on them, thanks to them our muscle mass grows, and proteins and fats are much easier to digest. At once we will specify - they are subdivided into complex and simple carbohydrates (saccharides), all depends on at what speed this class of organic compounds is split and converted into glucose - the main source of our energy.
Simple connections include:
- disaccharides - lactose, sucrose, maltose;
- monosaccharides - fructose, galactose, glucose and organic acids.
Complex polysaccharides include:glycogen, it is found in foods of animal origin, starch, lignins, cellulose, pectic substances are polysaccharides of plant genesis. What is the difference between these two species? Complex organic compounds are much more slowly absorbed by the intestine without causing a sharp jump in blood sugar.
Nutritional value of them is quite high, andthe content of sugars is minimal. While simple carbohydrates, getting into the body, immediately turn into sugar. Thus, eating simple glycids, you get empty calories and zero energy value. The only advantage of fast connections is energy, vitamins and sugar, but its surpluses are quickly converted into unwanted fat.
But excessive consumption of complex carbohydratestoo, is unsafe for our body, their excess causes fermentation in the intestine and accumulation of fat mass. How to be? First of all, do not overload yourself with useless and harmful carbohydrates, and, of course, exercise in order to burn excess calories and fats.
What are simple carbohydrates: list of products
- confectionery;
- fruit juices;
- white and brown rice;
- white and grain bread, rye bread;
- potato baked and mashed potatoes;
- non-alcoholic and alcoholic products;
- sweets (sweets, chocolate, marmalade, honey, jam, jam, ice cream, corn sticks, wheat crackers);
- fruits with a high content of sugars (overripe bananas, pineapples, watermelons, grapes, melons, dates);
- vegetables (pumpkin, parsnip, turnip, boiled carrots).
Due to the fact that all fast carbohydrates instantlyabsorbed into the blood, there is a sharp increase in the level of sugar, so refined compounds are considered bad (harmful) carbohydrates. But this does not mean that they should be abandoned completely, except for sugars, they contain a large number of useful microelements and vitamins. The main thing is to consume them before intensive physical exertion or before a walk, then all glucose will simply "burn".
Now you know where there are and what simple carbohydrates are. Products containing complex or long connections:
- legumes (soy, lentils, turkey peas);
- macaroni from solid varieties of millet;
- fruit (apples, cherries, peaches, dried apricots, plums, oranges, grapefruits);
- vegetables (zucchini, pepper, spinach, avocado, mushrooms, leeks, cabbage, tomatoes).
Due to the slow digestion of carbohydrates, there is no sudden increase in sugar, and a person does not feel hunger for a long time.
How to make simple carbohydrates more useful and less harmful?
For this, fast organicConnect with protein food or after it (fish, poultry, meat, eggs). Proteins stay in the stomach for a while for the final digestion, as a result, simple carbohydrates are also retained.
Conclusion: the absorption slows down, and simple carbohydrates turn into complex, and, therefore, become useful.
