Many girls, trying to lose weight, remove foods that contain carbohydrates from their diet. And they make a big mistake. In fact, for the normal growth and functioning of the body, a certain amount of carbohydrates per day is simply necessary.
Bad and good carbs
Completely depriving yourself of carbohydrates is fraught with health.
The main thing to remember is that not all carbohydrates are equally harmful. Nutritionists divide carbohydrates into simple and complex.
The former are also called fast or bad, their name speaks for itself. These nutrients are quickly absorbed into the bloodstream, while having a minimum nutritional value. Such carbohydrates quickly saturate, but just as quickly, the body will feel hungry. Complex carbohydrates are absorbed much longer, but their positive properties for the body are invaluable.
There is a third type of carbohydrate — fiber. It is essential for cleansing the body.
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The required minimum of carbohydrates per day, according to nutritionists, is at least 50 g. And the maximum is obtained at the rate of 2–3 g of carbohydrates per kilogram of desired body weight. You can calculate the volume that was received during the day using labels. For example, on the package of cookies it is written that 100 g of the product contains 90 g of carbohydrates. If you eat only 50 g of cookies, respectively, you will get 45 g.
The golden rule of carbohydrates: we eat fruits until 17.00, and cereals until 14.00. Only in this case, the eaten will not be deposited in extra pounds.
Carbohydrates are our main source of strength and energy, like gasoline for cars. We get them from fruits, vegetables, berries, cereals, cereals, pastries, sugar and sweets.
Complex carbohydrates contain starch and fiber, which is not digestible, but saturates, taming the appetite for a long time, and at the same time improves digestion. Many health systems are skeptical about carbohydrates because they can turn into fat. But for this you need to immediately eat at least 300 g of carbohydrates, that is, a loaf of bread (600 g), or a pot of rice (2 kg), or 60 teaspoons of sugar, or 3 kg of apples, which, you see, is unlikely.
Experts remind: carbohydrate food should account for 55–60% of daily calories.
To understand whether you are abusing carbohydrates or not, it is worth answering the questions below.
1. Every day I eat marmalade, marshmallows, marshmallows.
2. Every day I eat cookies, cakes, pastries, buns.
3. 3–4 times a week (or even more often) I drink sugary drinks, soda, packaged juices.
4. Filled yogurt or sweet drinking yogurt is included in the daily menu.
5. Every time I add sugar to tea, coffee, cocoa, kefir.
The more positive answers, the more likely it is that there is too much sugar in the diet. Nutrition experts recommend eating sweets 1–2 times a week, not more often. Prefer natural yogurts with fillers with the addition of fresh or frozen berries and fruits. And gradually get used to less sweet coffee and tea. The following trick will help you do this. Drink half a cup of tea with half the usual amount of sugar, gradually adding water.
Author: Everything will be fine
Slow carbohydrates: there is energy, but no problems with weight
Diet according to the lunar calendar: June 16–30, 2016
The opinion of the editors may not coincide with the opinion of the author of the article.