Carbohydrates - the main source of energy for the body.However, when the body converts excess carbohydrates into fat and deposits "in reserve" - hence the overweight, obesity.Carbohydrates are
simple - sugar (glucose, fructose, sucrose, lactose) and complex (starch, cellulose, food fibers).They are necessary in the diet to a protein required for the construction of tissue, do not waste as an energy source, to be used where it is necessary for recovery.
average need for them to people who are not involved in sports or heavy physical labor - 400-500g per day, of which 350-400g starch, sugars (glucose, fructose, sucrose) - 50-100g.Simple carbohydrates can contain a maximum of 20% of the daily diet, the most useful of them - fructose, as the name implies, contained in fruits and juices from them.
To cope with the huge amount of sugar in the blood, begins in emergency mode to work the pancreas, producing insulin, which converts glucose into glycogen.Slightly less, but also no small harm does a
In contrast, "bad" carbohydrates, there are so-called "good" - complex, for example, starch.When it enters the stomach, it is digested for some time, decomposing into simple sugars, which are introduced into the bloodstream gradually, without causing shocks and hyperactivity of the pancreas.
Some complex carbohydrates (fiber, cellulose, and others.) in the human body does not digest .Nevertheless, it is a necessary component of food: they stimulate the intestinal peristalsis, stool form, thereby contributing to the removal of toxins and purifying the body.In addition, although the fiber is not digested by human, but serves as a power source for beneficial intestinal microflora.Many contain fiber fruits and vegetables, rye bread, bran.Vegetables, fruits, berries, herbs should form the basis of dietary diet for weight loss.Vegetables - a source of vitamins, minerals, dietary fiber, essential for the normalization of metabolism and weight loss.Raw vegetables contain tartronic acid, prevents the conversion of carbohydrates into fats .
cabbage, carrots, beets, onions, garlic, radishes, radish, turnip, squash have a high nutritional value and low in calories.Salads are dressed with vegetable oil or sour cream, easily digested and well saturated.Eat them to lose weight, lose weight.The daily diet should contain at least 25 g of cellulose and other indigestible polysaccharides (dietary fiber).This is especially true for the elderly and people prone to constipation.It is useful to make cellulose preparations (tablets and similar MCC). best sources of carbohydrates (in%): Honey - 80, dried apricots - 45, apples, oranges, pears ,null, - 10, raisins - 65 nuts - 10, juice - 12-14, potatoes - 20, bran - 85, buckwheat- 68 Figure - 72 Bunting - 53.
Avoid simple carbohydrates.Eliminate from your menu, sugar, sweets, pastry, glazed curds, cakes and pastries.When.This definitely eat little vegetables, cereals, nuts.Enter in your daily menu bran, rest assured that no one gram of them is not digested and not be postponed in the weight on the hips.They can be added to cereals, soups, or even simply to brew drink dry, be sure to only drinking plenty of fluids.There are no official standards carbohydrate intake, but 50g per day - a necessary minimum.Otherwise, slow down the formation of stools, constipation starts.
Constipation dangerous fact that the state is unusually low supply of nutrients ( "you sit on a diet"), the body begins to intensive use of existing stocks, including -uvelichivaetsya absorption from the gut, and absorbed into the blood harmful decay products, toxins,food poisons.No daily stool leads to fatigue, insomnia, wasting, irritability (hysterical), mood swings, depression, dry skin, loss of hair, natural luster, wrinkles, bags under the eyes.Therefore, before any (especially radical mono-diet on the brink of starvation) diet prerequisite - cleaning the intestine via mug douches and herbal infusions, using senna drugs (senna).
also from a lack of carbohydrates may develop ketosis - the saturation of the blood ketone bodies (protein breakdown products).