What foods should be diet for weight loss: what applies to carbohydrates, recipes
Every product that we buy in the store contains information about proteins, fats and carbohydrates. But usually this attention, few people pays. This applies especially to carbohydrates, and in vain. Many people know that carbohydrates are the right person for the provision of energy. Thanks to them our body receives approximately 50-60% of all energy.
In recent years, many begin to wonder which foods contain carbohydrates. This interest manifests primarily people who are faced with the problem of excess weight and also those who seek to preserve good health. Carbohydrates come in several types, so this point is very important: if the body will come in a large number of not the carbohydrates, it can create certain problems for humans, the most common of which is obesity.
The use of carbohydrates
Carbohydrates are necessary for normal human physiological processes. When the flow of food the body receives carbohydrates, converts them into energy, which allows the person to move and function normally all systems and organs. Carbohydrates useful in that it allows to run properly and the liver and also support healthy metabolism of fats and proteins help to synthesize hormones and enzymes. Considering all these beneficial properties, do not think that the only reason to migrate to the carbohydrate diet. Just need to watch how many carbohydrates enter the body, because excessive consumption can disrupt the metabolism.
Before you can understand what foods contain carbohydrates, will not prevent to learn more about the types of carbohydrates. They are of two types: simple and complex. List of simple carbohydrates are monosaccharides, which include glucose, galactose and fructose. Also in this group are present and the disaccharides — sucrose, maltose and lactose.
Complex carbohydrates are polysaccharides. This group usually referred glycogen, starch, fiber and pectin. Each of these substances necessary to our organism as they help to maintain the correct flow of metabolic processes.
The influence of carbohydrates on the body
Again, recall that simple carbohydrates are the monosaccharides, which are among the quick-dissolving substances and if ingested, immediately absorbed into the blood stream. Rich sources of these substances — honey, fruits and vegetables. The most famous among the monosaccharides is glucose.
Once in the gastrointestinal tract, pretty soon it is absorbed into the blood, and by means of it is delivered to the internal organs. Glucose is beneficial to the body because it allows you to easily absorb the energy, but this process is only possible in the presence of insulin. This substance in large quantities is required the human brain: its daily requirement of glucose is 10 times higher than all other organs. Therefore, no wonder experts advise people engaged in heavy mental work, increase the consumption of dark chocolate. This product contains a lot of glucose.
All this clearly shows why it is so important to know what foods contain a lot of carbohydrates. This allows to maintain the required amount of energy. Most glucose is found in bananas, raspberries, grapes, carrots, cabbage and other vegetables and fruits.
It is also worth to say a few words about fructose. Unlike glucose, fructose brings minimum harm to the body, so it is allowed to consume even for people with diabetes. This is due to its ability to be absorbed into the cells of the body without insulin.
Fructose is more sweet in taste and does not cause tooth decay. The absorption of fructose takes longer than glucose, so even diabetic patients do not observe unpleasant feelings. Contains a lot of fructose in foods such as apples, honey, grapes, black currant.
The galactose is known to few of us. In a free form, the monosaccharide is missing from the food. It is the result of breaking down lactose in the gastrointestinal tract. Latest the body receives, if a person regularly consumes milk or dairy products. Therefore, the issue of carbohydrate content in foods is inextricably linked with milk. Once in the body, most of the galactose, subjected to certain processes, transformirovalsya in the liver into glucose, and then beginning to be used for metabolic processes.
In the group of simple carbohydrates are disaccharides — sucrose, lactose and maltose. These substances are digested much longer as opposed to carbohydrates that make up the group of monosaccharides. Most often excess weight due to excess consumption of sucrose. This carbohydrate enters the human body in its pure form, this means that it increases excess weight. The most rich in sucrose foods like ice cream, sugar, bakery and confectionery products. In General, these include all those things that we like for its pleasant taste.
Considering the subject content in food carbohydrates, not to say a few words about the beer, which, as many lovers of this drink, guilty in the appearance of belly fat. This effect causes maltose — malt sugar, which is the result of starch breakdown, which affect the digestive enzymes of the malt. The highest content of maltose in foods such as malt extract, beer, some types of bakery products.
In the list of disaccharides and lactose is present, the main sources of which are dairy products. Once in the gastrointestinal tract, lactose affect specific enzymes, resulting in its cleavage to glucose and galactose. The most important lactose for the child’s body, so each of us since childhood, parents are taught to drink milk. Useful lactose and adults with the ability to restore the activity of the intestinal microflora and improve intestinal function.
Understanding the foods that contain simple carbohydrates, you can begin to consider and complex, which are called polysaccharides.
Is the name of the complex, they received because of the presence of a large number of structural elements, the assimilation of which takes time. Carbohydrates this group have a complex structure, so the blood comes not at once and in small quantities. The highest content of complex carbohydrates in foods such as pasta from durum wheat, nuts, grains, legumes. In the list of polysaccharides also includes substances such as glycogen, starch, cellulose and pectin.
Glycogen is a reserve polysaccharide, which when exposed to certain enzymes transformered into glucose. This substance called carbohydrate of animal tissues. Very little of it is contained in meat products, the greatest deposits in the liver. Also receive a portion of the glycogen is possible with starch. This substance accounts for 80% of the total number of admissions in our body is carbohydrates.
The most rich in starch are potatoes, pumpkin, bananas, carrots, cereals. The digestion of starch takes a long time, the result is glucose. But this happens when the starch was obtained from grain, potatoes and bread. If the starch received in pure form in the body, the process of assimilation is very fast.
Healthy foods containing carbohydrates for the body
The body is not less important cellulose and pectin. To obtain in sufficient quantities, these substances can, regularly eating the following foods:
- all kinds of cereals.
After reviewing the list of foods that are rich in carbohydrates, especially those that benefit our body, it is logical to go straight to healthy food and to prepare some tasty dish from these ingredients. Below are the recipes of carbs that sure you will like it.
Muesli with honey, raspberries and hazelnuts
The composition of the products:
- Cereal — 220 g;
- Fresh orange juice — 125 g;
- White yogurt — 225 ml;
- Zest of one lemon;
- Apples — 2 PCs.;
- Raspberry — 200 g;
- Hazelnuts — 50 g.
Initially, the capacity necessary to shift the oatmeal, add orange juice and a glass of cold boiled water. This mass is well mixed, cover and put in the fridge until morning. The next day this mixture should be put honey, yogurt and lemon zest. Next you need to prepare the apples — peel, core and finely chop or grate on a coarse grater. This mass also shift to oatmeal. Then you need to cut large pieces of hazelnuts to almost ready the mass remains add the raspberries and nuts. After thorough mixing, you can start Breakfast.
Salad of string beans and carrots
The composition of the products:
- Carrots – 2-3 PCs.;
- Onions — 1 head;
- Boiled red beans — 300 g;
- Tomato puree — 4 tbsp. spoons;
- Vegetable oil;
- Ground red pepper;
First, you need to prepare and carrots — it cleaned from the skin, shredded on a grater for Korean carrot. Further, it is necessary to add sliced thin onion half rings. On a plate put the skillet, pour vegetable oil and fry the onion. When it’s browned, add the carrots and continue to cook for another 5 minutes. The sign of readiness is the emergence of carrot juice. After that a lot need to season with salt and pepper, add the tomato puree and a small amount of hot water.
As a result, instead of mashed potatoes is supposed to be tomato sauce. The pan cover with a lid and allow to stew the sauce for another two to three minutes. After that, the vegetable mass is added the beans, all mixed well and remove the pan from the stove. Now shift the salad in the dish, wrap in plastic wrap and put in the fridge to cool.
Bananas baked with nuts
The composition of the products:
- Bananas — 4 PCs.;
- Dried apricots — half Cup;
- Nuts – 1/3 Cup;
- Honey – 1-2 tbsp. spoon;
- Sour cream.
First, you need unpeeled bananas cut lengthwise into two parts. Then they shift to the foil, not wrapping, cover each half with honey and sprinkle with a mixture of chopped nuts and dried apricots. After that, bananas can be wrapped and send in the oven for 20 minutes at 190 degrees. The finished dish can be eaten with sour cream.
Making up the diet from foods containing carbohydrates, we should take care to present the foods rich in proteins and fats. The ratio of these substances must be balanced. For normal operation, the body must receive a certain amount of nutrients, while carbohydrates should provide 50-60% of daily caloric intake. Therefore, it is not recommended to eat some fruits, nuts and vegetables. The menu should be varied and balanced, then your body will be provided with the necessary vitamins, mineral substances and microelements that help to maintain good health.
About nutrition, many people are thinking in that moment, when they have any health problems. And most often it is overweight. It is a mistake to believe that the extra pounds are to blame carbohydrates. It is not, because the carbs are different, so people need to know which carbs and in what quantities you consume. To reduce the amount of fat in the body very just – enough lead to balance the amount of dietary protein, fat and carbohydrates. And if all this is to complement the exercise, the desired effect will come even faster.