Good Lifestyle

Crab have always been the public enemy No. 1, especially for those who try to lose weight. But at the same time, there is also a lot of confusion around what they really are. (that is the classicWicked girls Quote "Is the butter a carbohydrate?"). To answer the question of Regina George: no. Dairy products, including butter, are considered grease. But Regina's question reveals a common problem: there are many false ideas and myths on carbohydrates. For example, unlike popular belief, carbohydrates are a much larger food group that exceeds white bread and pizza.

In addition, carbohydrates are not as insidious as most of us think. Studies, including the search for theJournal of the Academy of Nutrition and Dieteticshave shown that food fiber (a type of carbohydrate) found in foods such as whole grains, fruits and vegetables is needed to maintain a normal weight and a healthy heart and keep yourdigestive system ordinary.

Here we reduce some of the false ideas on carbohydrates and how to integrate the right to your diet. And if you are not already convinced, here's9 signs that you should eat more carbohydrates.

Carbohydrates The macronutrients are your body violates glucose, a type of sugar - but do not panic. There are two types ofcarbohydrates: Simple and complex. Simple carbohydrates are mainly in fruits and vegetables, but also in refined grains (transformed), cakes and other bakery products.Complex carbohydrates There are in whole grain bread and pasta as well as legumes, potatoes and other starchy vegetables. Carbohydrates the main source of energy in your body.

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The carbohydrates you want to double are unrefined and whole grains, because they are what gives you the necessary nutrients, such as fiber, digest and maintain energy. "All carbohydrates contain a certain amount of fiber; however, when the grains are refined, much of the fiber is lost, so we can really say that unrefined foods are a source of fiber," says Antonia Califano, PhD, co-founder ofStystoga and author ofAnti-diet. So, eating nourishing, filling whole grains will not strip your diet; It's themost insinical refined carbohydrates that you want to avoid.

On the contrary, carbohydrates are fundamentally the main sources of fiber. In fact, the fiber is technically technically a carbohydrate, but it does not fall into sugar. Instead, it helps keep the blood glucose levels of your stabilized body. According toHARVARD SCHOOL OF PUBLIC HEALTHThe body needs fiber in whole grain breads, beans, oats and many fruits and vegetables, including apples, cucumbers and carrots, to correctly digest food and absorb nutrients. TheAcademy of Nutrition and DietaryRecommends women to target 25 grams of fiber per day and men, 38 grams. Fiber-rich foods can also help reduce your risk of heart disease, diabetes and cancers.

In fact, this may be the opposite of true. Nutritionists say carbohydrates can actually help people lose weight or maintain a healthy weight. One of the secrets? The fiber content in carbohydrates. Fiber keeps you complete and energizes - Otherwise, you will not have enough gas in the tank to exercise, a key factor to maintain a healthy weight. Of course, too much eating white bread and pizza dough will not help anyone lose weight, but it's not what we're talking about here, in terms of high fiber fibers. In addition, limiting carbohydrates means charge on proteins and fats, which are much higher in calories, Dietitian Jim White, Rd, CAHA and the owner of Jim White Fitness and Nutrition Studios adds, so that Add weight gain instead of carbohydrates themselves. .

If you are worried about your sugar intake, it's a legitimate concern, but your best bet is to stick to thenatural sugars In fruits rather than processed white stuff that hide in many cereals, cookies, cakes and other snacks. Even whole grains, for example, whole wheat bread, always fall on the sugar in the body. The difference is that it will not make your tip of sugar in the blood and your crash like refined grains. Cutadded sugars has also been demonstrated to help belly fat and stimulateenergy levels and mood (yes, even more than a cookie will do it).

Despite their mutual association with bread, pasta and other grains, gluten and carbohydrates are not necessarily synonymous. According toFoundation of celiac diseaseGluten is a protein found in many wheat products and flours, but it is also in sauces, dressings and charcuteries. This can cause discomfort in many gluten-sensitive people, especially those of celiac disease, but that does not mean that all carbohydrates have gluten. If you can not tolerate gluten, it is preferable to stick to grains rich in fiber and gluten-free such as quinoa and brown rice, as well as vegetables, fruits and legumes. But if you are not intolerant of gluten, it is not necessary to eliminate it from your diet. Ato study published in theBmj I found that people who follow a gluten-free diet but are not integrated with gluten or have no celiac disease have a higher risk of heart disease because they do not consume enough whole grains.

It is a common misconception that consuming too many carbohydrates will make you feel tired and unproductive. But an animalto study Discovered that it was not just the size of the meal which is a factor, but also the protein and salt content that slid the subjects into a "food coma".

Carbohydrates - The right guy does not weigh you before a workout. This is the synchronization and type of grain you choose to load you. "In the diet of an athlete, carbohydrates can not be disappeared," said Dr. Califano. "They are needed to give immediate energy and improve performance, but they must obviously be controlled and consumed at a timed distance from the training. If you work at the end of the afternoon, it suggests a plate of 70 to 80 grams Grain pasta for lunch, with a simple sauce or cheese, so it's not too heavy, at least two hours before training. After training, the protein is required to restore muscles, ", She adds.

Yes, the protein is essential, especially if you drive an active lifestyle and constantly drives your muscles, but carbohydrates can not be ignored with respect to the protein. Ato study ofCell ratio Stipulates that a higher diet in carbohydrates and the decline in protein can jump from even more body metabolism. OtherresearchDiscovered that proteins and carbohydrates work harmoniously to help you treat sugar. In addition, eating a combination of protein and vegetables before complex carbohydrates can prevent glucose from making sting after the meal.

The high grease trendKeto diet Calls for many because instead of burning carbohydrates, the body trains to burn fat, but if you use that to lose weight, you have the wrong idea.Research From the American Nutrition Society reported that low carbohydrate schemes did not provide a detectable difference in weight loss compared to a high diet in carbohydrates. Although a low carbohydrate diet can help reduce insulin levels, which can be useful for people with diabetes, there is not enough research to prove calorie burning effects. And, many Keto's dianangers have reported symptoms of "keto influenza" of evil evils, hydrozases and low energy, so it's not worth cutting carbohydrates.

There is a good healthy way to incorporate carbohydrates into each meal, believe it or not. Dr Califano advises to start with a breakfast filled with low fat yogurt carbohydrates, fruits, whole grain cereals and coffee or juice. For lunch, enjoy whole grain pasta or brown rice with legumes and a motor side of vegetables. Dinner, especially in theMediterranean diet, should be the lightest meal and include lean protein, such as chicken, eggs or fish, and another large part of the vegetables. It also recommends snacking at least twice a day on nuts, dried fruits andwhole grain protein bars To keep your energy levels and your metabolism.

Maybe a large bowl of white pasta will make you feel overloaded with food, but eat unrefined and unrefined carbohydrates filled with fibers will be the appropriate amount of fullness you need to work.Research Published inJama I found that the sequence of low carbohydrate or low fat diets did not necessarily make a difference in maintaining healthy weight, as well as a concentration on whole foods, especially fruits, vegetables and Legumes, feel satiated without feeling uncomfortably stuffed.

How many times have you seen someone drop the bun to a hamburger at a cooking in an attempt to be healthy? At this point, trimming carbohydrates does not matter, if you already eat red meat. "It's absolutely wrong to say that all carbohydrates fatten in the same way that it is wrong to think that we can always eat red meat," says Dr. Califano. "The balance is needed and studies of the World Health Organization show that a varied diet is required, where red meat is not consumed more than twice a week." Besides,research Led at the University of Copenhagen found that sources of protein-based carbohydrate plants such as any type of beans and peas filled more long-term and more satisfy than a portion of pork or veal, without talk about fat and calories.

The common sense would make it seem that you need most morning carbohydrates to annoy for the day, so we tend to cross the day with a lawyer toast, cereals or even an American breakfast Complete: eggs, bacon and bread. The truth? Not necessarily.Dr. Adam Collins From the University of Surrey noted that it does not matter that the carbohydrates of the day are consumed, but the time needed for your body to treat them. So eating whole grain carbohydrates first thing in the morning after the body recovers the night could be a good choice, but later in the day, after a lighter day, carb-wise, a perfect excuse for indulging the night .

Although it is true that some Higher fiber foods Can give more problems with your digestive system, this is not the case for all carbohydrates and should not deter you from having them regularly. Foods higher in insoluble fiber (For example, curly cabbage, broccoli and other cruciferous vegetables) are more difficult to dissolve in the digestive tract and can be the culprit of a stomach. The soluble fibers found in whole grains, bananas and some vegetables, such as peppers and cucumbers, are good carbohydrates to recover your digestive system on the right track. If you are concerned about your digestive system, consider repairing your diet by reducing your consumption of 13 foods that cause digestive problems .