Benefits of carbohydrates: what is, what is the products table
People who care what they have shape, and also those who maintain an active lifestyle, much attention is paid to their nutrition. In particular it concerns foods rich in carbohydrates. The fact that the human body receives from these elements most of the energy. If to speak more precisely, they give us 50-70% of the energy contained in food.
Energy is a basic human need, but in moderation. If it is too much, the benefits it will bring, on the contrary, it may be varying degrees of obesity.
Foods that contain carbohydrates
The level of carbohydrate foods can be divided into two groups: suitable for training and regular supply.
Best suppliers of energy are the following products:
- Banana. This fruit should be included in the diet to all the people who are actively engaged in the training. They contain fast carbs, which quickly satisfy hunger and not lead to an increase in calories. According to experts, it is best to eat bananas in combination with protein. Then the effect on the muscles becomes more noticeable, causing them to recover faster.
- Berries. Many of the nutrients contained in blueberries, strawberries and other Berries are also rich in various vitamins, phytonutrients and minerals. But to help a person with carbohydrates berries can little, since in them only 12 grams. So, if you need carbs, you should add to your menu additional source of healthy carbs. If you, instead, look for products that contain low carbohydrates, berries will be an excellent option for you.
- Brown rice. All grains contain lots of carbohydrates, and brown rice is no exception. One Cup of rice is enough to keep your body has 45 grams of carbohydrates. Should listen to the recommendations of scientists: the greatest benefit to our body bring unrefined, whole grains. In their composition contains more nutrients that are absorbed longer, so that the body remains the reserve of energy for a long time.
- Energy bars. People who are actively involved in sports, have long been aware that for them the healthy foods, rich in complex carbohydrates. Therefore, they include in your diet a special energy bars, which you can use in less time to achieve the desired results. This positive effect is ensured by the bars of a large amount of carbohydrates. It also contains enough protein, which help to rebuild muscle fiber and a small amount of fat.
- Oatmeal. In ancient times it was known that very useful for Breakfast is cereal. With them, the human body receives a charge of vivacity, and the product is quickly digested. Do not give up oatmeal and athletes before workouts. If you eat half a Cup of this dish, you can provide your body with carbohydrates in the amount of 54 grams. Regularly eating these foods can provide your body the maximum amount of energy and to demonstrate the best results during training.
- Tomato sauce. Known as additive, which is widely used in cooking, but in addition, it contains a lot of carbohydrates. It is proven that tomatoes help in the treatment of many diseases, so not only can we help with maintaining energy, but also enhance the immune system. Therefore, the diet of each person must be present products containing fats and carbohydrates.
- Whole wheat bread. In ancient times it was proved that each person should eat foods that contain carbohydrates. The level of carbohydrate whole wheat bread is no different from ordinary wheat, but it is useful because of the presence of minerals, fiber and vitamins, which in it much more. If in addition to the whole wheat bread on the table person there is sugar, if possible, it is recommended to abandon it.
- Pasta. This product is more preferable than a dish made from whole grain wheat. Pasta is rich in carbohydrates, helps to maintain the feeling of satiety, provides the body with energy. According to experts, preparing for lunch pasta of the whole wheat flour with seafood or Turkey, can provide enough energy for the whole day.
- Sports drinks. People who have an active lifestyle, attend training or regularly at home, you should think about how to start drinking these drinks. They contain a certain amount of sugar, so taking them at any time, both before and during or after a workout.
- Low-fat yogurt. This product has a pleasant taste, and at the same time brings great benefit to the body, so all fans of healthy eating is to pay attention to fat-free yogurt. It includes a lot of carbohydrates, you can even come across pieces of fruit and berries. But when you buy it is recommended to choose a yogurt that is more useful. It can be defined by the absence in its composition of sugar.
Simple and complex carbohydrates: foods list
Food consists of various products that must contain proteins, fats and carbohydrates. We have to get them every day, because without it is impossible the normal functioning of the body. If you examine this question in detail, we can see that all of these elements play a role, however, to enter our body they need in a certain amount. If one of the elements is too much, it will be deposited in the form of stocks.
Protein-rich foods is necessary for people in a larger quantity when they have a body a lot of protein necessary for building muscles and strengthening of tissues and organs. Especially it is necessary to reflect the people who put your body intensive physical activity.
Good for the body and foods that contain fats. Thanks to them the skin looks supple outside and inside. Fat acts as a protective layer for the body and at the same time contributes to the process of assimilation of food. But when excess amount of fat is deposited in the form of stocks. While it is customary to select a group of healthy fats that help to burn old fat. Experts have proven that to give up fat completely impossible, even if you are preparing yourself to lose weight.
The benefits of carbohydrates known to many. They help to support the energy supply of the body. If your activity level is such that you need foods that contain carbohydrates, it helps to always have on hand a special table that will help you make a balanced diet. But food without carbs for weight loss you will be unhealthy.
The group of simple carbohydrates to form monosaccharides and disaccharides, which include:
The easiest to digest starch and simple carbohydrates. The best suppliers of simple carbohydrates are:
- red beans;
The list is complex or slow carbs include polysaccharides, which include cellulose, pectin and starch. To increase the amount of complex carbohydrates in the diet does not always correctly position a healthy diet. In the absence of measures they can lead to obesity. Therefore, they should have in limited quantities. If the foods that contain slow carbs will flow unchecked, they will soon begin to turn into sugar. If this extra amount of energy you have nowhere to spend, the resulting stock will go up in body fat.
To the group of foods containing complex carbohydrates, they include:
- cleaned rice;
- white bread;
Also, the list includes all types of cakes, pastries, sugar and sweets.
Knowing what foods are rich in complex carbohydrates, easy to understand what causes excess weight. Not everyone is prepared to weight loss, have sufficient strength of will to permanently eliminate from your diet sweets, cakes and pasta. Many are accustomed from childhood to eat them, as well as white bread. They like their extremely pleasant taste. Therefore, in order to renounce forever these products, one must mentally prepare yourself.
Nutrition is essential to everyone, thanks to him we get the necessary vitamins and elements that help the body function properly. Necessarily in the diet of each of us should be carbohydrate foods. This substance provides us with energy, so we must pay attention to how many products and how much we eat. But to completely switch to foods without carbohydrates is not recommended.
This is especially important for people who practice sports lifestyle. But everyone should be aware that excessive consumption of carbohydrate foods, both slow and quick, could bring him no benefit, and harm. These products are the main cause of overweight. And if you don’t want to deal with this problem, as well as other diseases, you should carefully consider such products.