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DIET / FOOD

Lose Weight by Eating Carbohydrates!

Lose Weight by Eating Carbohydrates

Carbohydrate is not just bread!
Carbohydrates are found in many nutrients; fruit, milk, yogurt, vegetables,
dried legumes, baked foods, pasta, bulgur and rice are also found in carbohydrates.

What is the effect of reducing the carbohydrates on the body and what are the damages?
45-55% of the calorie need in healthy diet should be provided from carbohydrates.
Carbohydrates are the same as the body’s main source of energy, for example cereals
B vitamins in time, fruits are rich in vitamin C and dietary fiber
source is. If the carbohydrates are taken at an insufficient level, the body needs glucose
tissue begins to melt and muscles melt. Carbohydrates; if not fed into the nutrition program in a balanced manner
she might find herself eating a plate of pasta. It overcomes carbohydrates and is very tight
quickly and exceeds a few kilos by diet.

What are Carbohydrates?
Carbohydrates are one of the three basic macro nutrients together with fat and protein.
Organic compounds composed of carbon, oxygen and hydrogen. Be simple and complex
There are two kinds of carbohydrates. There are 4 calories in 1 gram of both. also
carbohydrates are fast digestible, meaning simple carbohydrates and
increase the blood sugar slowly and late, as more slowly digested complex carbohydrates
can also be defined.

Carbohydrates and glycemic index
Another concept besides identifying carbohydrates as simple or complex
It uses. Glycemic index (GI); how much blood sugar after eating carbohydrates
indicates a rapid rise. Foods containing carbohydrates low, medium and high glycemic
indexed into three groups: carbohydrates in the low glycemic index list
it is necessary to learn and give them more space in nutrition. Low glycemic index
examples of nutrients; cauliflower, celery, spinach, broccoli, cabbage, squash, mushrooms, lettuce
foods can be given. A few examples of high-yield foods; white bread, white rice, desserts, cakes and cakes.

Is the good of carbohydrate bad?
Classifying carbohydrates as good or bad is easy but not true. What is important
how carbohydrates affect blood sugar. For example, fruits are simple carbohydrates
but it is beneficial for health. Some of the calories are also very low.

Which carbohydrates should you choose?

Proper carbohydrate fiber rate for healthy eating is much lower than glycemic index
ones. All the fruits that contain the fiber that will not raise blood sugar suddenly
vegetables; broccoli, asparagus, spinach, chard, cabbage, blueberry, cherry, blackberry and
plum, peach, which we define as cores with dark red fruits like raspberries
fruits such as nectarine … Unprocessed cereals; oats, quinoa, buckwheat, bulgur and
brown rice; legumes and root vegetables such as lentils, chickpeas, beans for health
the choices are excellent. Vegetables with low glycemic index should form the basis of diet.

What are the carbohydrates that need to be consumed in limited amounts?
Melon, grape, still high in sugar content with vegetables such as peas, potatoes, corn and beets
When eating fruits such as figs, attention should be paid to portions.

What types of carbohydrates should you avoid?
Our reason for avoiding simple carbohydrates is relatively faster
are entering. So it quickly lowers blood sugar then raises. Therefore
The feeling of hunger and the desire to eat again. Many foods packed in the same way;
biscuits, cakes, crackers, such as refined carbohydrates, we do not recommend to consume.
Vitamins and minerals and fiber when refined carbohydrates are treated
contents are lost. Wholemeal, non-grained grains, these losses
because it is more useful for the body. For example; refined white flour
It is obtained by removing it from the bran and other parts.

Attention! Do not take more carbohydrates than you need.
Although carbohydrates are emphasizing the need for health,
it should not be ignored. Provides instant energy from body glucose,
also stores the excess in the liver and muscles. Finally, use oil
Converts. Perhaps the biggest loss of excessive carbohydrate consumption is the person’s weight back
It is returning. Excessive intake of carbohydrate also causes insulin resistance over time
It is. Balance in healthy nutrition is important; People with protein, carbohydrates and fats
consume

Remember: In a healthy diet, take your metabolism depending on your pace
12-15% of the required calorie protein, 25-30% of the fat and 45-55%
provide carbohydrate; Need to consume 1.5-2 grams carbohydrate per kilo. that
15% simple carbohydrate and 85% complex carbohydrate
considered healthy. A person should take about 100-130 grams of carbs per day
not more.

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