Trainer and nutritionist openly talks about banned foods.
You avoid foods with a high glycemic index? Or is this the first time you hear about such a concept? What is it and how to behave with the glycemic index, says trainer and nutritionist Viktor Mandzyak, reports the Chronicle.info with reference to Shuba.
A person of the 21st century is tormented by the food issue. And that's surprising, given that, for example, the United States produces almost twice as much food as they need. That's the problem, too much food. She enlarged us. The food question is not where to get food, but on the contrary, where to put it, away from the mouth.
It’s easier for me, because I have dedicated my life to this issue. A person who repairs cars, serves in a church, carries coffee in a restaurant, or signs securities, gets pissed in ears. People sincerely want to understand the issue, but try to understand it here, when there are 100 experts per square meter with their unique technique. I don't envy you. Honestly. Here I am. Who am I? Another expert. A sportsman by education. The athlete will tell you today about carbohydrates. Are you not funny? Don trust me, think, analyze. Don trust nobody, people are too sure of their knowledge, especially when there understand nothing.
What do know about carbohydrates?
Everyone has probably heard of simple and complex carbohydrates. The complex ones are useful, while the simple ones are harmful. If you believe this then you must agree that a muffin is healthier than an apple. After all, a roll has complex starch, and an apple has simple monosaccharides. Surprised? I'm telling you, they're pissing in your ears. And we don't notice it, because it's easier to divide products into useful and harmful than to get to the essence. I want clarity, clarity, and simplicity!
Many recommend relying on the glycemic index (GI) when choosing carbohydrate foods. There is a whole army of followers.
GI shows how fast blood glucose levels increase after consuming a product containing 50 g of carbohydrates. For 100, we took the indicator of pure glucose.
We are told that high GI foods are bad. Indeed, in response to the use of such a product, a lot of insulin is released, the glucose level drops and you want to eat again. There are tables on the Internet where the GI of each product is indicated. The higher the number, the worse the product: up to 39 — you need to eat, 40-69 -you can eat, 70 and higher -feed to your neighbors. The one who shouted above “I want simplicity!” Will squeal with happiness. What could be easier than specific numbers? Therefore, I will also have numbers, but the difference from GI, they all of you must “eat” now if you decide to understand the question.
1. Not always GI correlates with insulin release. For example, grainy cheese has GI 30, and insulin response in there is more in blood than there is now snow in Lviv.
2. Insulin is an anorexigenic hormone, that is the hormone of satiety, and not hunger. Indeed, low blood glucose is a hunger factor. The fact that after eating foods with a high GI insulin jumps and the level of glucose in the blood drops, of course, is mind-boggling, but far-fetched. When the glucose level drops, the person also falls… into a hypoglycemic coma. But we are all alive and healthy, no matter how we stuff food stuffed ourselves. No matter how much insulin you secrete (if you are healthy), your blood glucose level will not drop below normal values. There are, after all, the pancreas and adrenals with their contra-insular hormones that monitor this.
3. GI value is tentative. Each organism is unique, and the response to a certain food is different for all of us.
4. We rarely use solo products, as a rule, first, second and compote. For example, fat greatly reduces the rate of absorption of glucose (remember this, it will come in handy later). If you don't drink condensed milk directly from the jar, but add it, for example, to leaflets, then the level of glucose in blood will change so rapidly.
5.
strong> Perhaps some will be surprised, but there are people who are afraid to eat boiled carrots. They just got pissed in the ears. GI boiled carrots 80, that's a lot. Remember, I told you above that GI is determined by consuming a product containing 50 grams of carbohydrates. In carrots 7g carbs per 100g. With a simple calculation, you can determine that you need to consume more than 700g of carrots to get such a GI. Do you eat that much carrots? Do you like pumpkin? It is forbidden. U pumpkin GI 75. But & nbsp; if you need to consume 700g of carrots, then & nbsp; pumpkins need to be trampled down more than a kilogram. For pumpkin has a little more than 4g carbohydrates. The trouble with the GI is that it doesn't take into account the amount of carbohydrates in the product. And I feel sorry for diabetics who deny themselves carrots, pumpkins, and other foods, focusing on this defective indicator.
6. It is well known that liquid calories are poorly stimulating satiety. That is why I have repeatedly recommended that you give preference to whole fruits over fresh ones. Orange is better than orange juice. The GI of orange juice is not at all high -50. A great product, a GI fanatic will decide.
7. For a person who wants to be in shape, it is important to be full. Boiled potatoes are the king of satiety. Let's take a look at the GI table. Boiled potatoes — 70. Oi, I'll have to give them to my neighbors.
8. In potatoes, GI 70, and for sugar, too, 70. Like for boiled corn! Sugar, potatoes and corn are on the same level. Equivalent products. What?!
Why is sugar such a low GI? This, at first glance, is surprising, because sugar is 100% carbohydrate, and also simple. Neither fiber nor fat, which reduce the rate of absorption of carbohydrates. The fact is that sugar is half fructose. A fructose does increase blood glucose levels. 70 is almost 69, and 69 -can be eaten. Therefore, to all fans of GI for a tablespoon of sugar before bed.
9. A what milk chocolate's GI? This is one of the most high-calorie foods. Also seventy! Chocolate for weight loss is akin to boiled potatoes? What?!! The GI of milk chocolate doesn surprise me, because the chocolate bar is fat and it contains sugar, which is 50% fructose.
Are tire of numbers yet? Let's have another one and I promise to start with numbers.
10. Sunflower seeds contain 600 kcal per 100g. It's not just a lot, it's a lot. Guess what GI is in seeds? Somewhere around 20! Twenty! There is also a very low GI in other high-calorie foods: dried fruits and nuts. Fly in, eat off the fat crap.