Good Lifestyle

If you tried to stick to ado-it-yourself plan to eat like thecetogenic regime You know how difficult it can limit you to limiting you to 20 grams of carbohydrates a day, especially if you are a guy who grew up on the wonder bread. Twenty grams; It is small potatoes, technically a small potato or a half-bagel or a couple of meager swirls of spaghetti on your fork. These are the classic carbohydrates that many people still think about the weighing of the advantages and disadvantages of going low glucidity. However,Much food we eat have carbohydrates in themselves - like these best carbohydrates for men. That's why we have gathered a list of healthy carbohydrates to consider in your diet.

"There is still a false idea about the role of carbohydrates in a healthy eating," Frank Hu, MD, PhD, an epidemiology and nutrition professor at Harvard Medicine School, saidAtlantic. "Some people still believe that all carbohydrates are bad and some people always promote a very low carbohydrate scheme without strong scientific support."

Take it from Dr. Hu, an epidemiologist and a world-renowned nutrition expert:Do not fear the carbohydrates. Eat them. DirectionNalez them, the healthiest carbohydrates of men, listed here alphabetically. And for healthier food tips, make sure you check out our list of21 best healthy cooking hacks of all time.

This naturally gentlely gentle vegan carbohydrates in an army of a cup, as well as 2 grams of dietaryfiber. In addition, glant squash gives you 25% of yourvitamin C needs for the day and also has a good amount ofvitamin a This includes carotenoid antioxidants that protect against the conditions of the eyes, heart and metabolic conditions.

Incorporate even more dishes rich in beta-carotene into your diet with our list ofThe 12 best vitamin A skin, hair and eye health.

An apple a day is a good way to get brain carbohydrates and a ton of nutritional extras-25 grams of carbohydrates for a medium-sized apple. For one, eating the skin and the dough of an average apple provides 4.4 grams of fiber. A study inBmj linked to eating apples, at a lower risk of type 2. diabetes and scientists have recently calculated that the antioxidant power of apples is equal to more than 1,500 milligrams of vitamin C. You can even start cooking with these apples With our list of25 Apple recipes delicious.

Eat an average size artichoke for only 60 calories and you get 13 grams of carbohydrates in your meal! In addition, with 7 grams of dietary fiber by serving (28% of your daily consumption), artichokes are certainly one of the best carbohydrates for men. This vegetable makes a light but tasty and filling salads and pasta chickpeas or lentils. Or you can even try them on ourSpanish style pizza recipe with ROMESCO sauce, spinach and artichoke hearts.

Fiber-richBlack beans Promote healthy bacteria in the intestine and help prevent constipation. A servant of 1/2 cup comprises 20 grams of carbohydrates and 8.3 grams of fiber. It has been shown that a good source of vitamin B6 and folate, it has been shown that beans prevent the accumulation of the inflammatory compound homocysteine ​​that can damage the blood vessels and cause cardiovascular problems. Black beans also contain quercetin, a natural anti-inflammatory that research suggests can reduce damage caused by LDL cholesterol (bad), according to a report ofToday's diiditate. In addition, they are consideredThe best carbon to eat if you try to lose weight.

While carbohydrates in white rice are similar to those ofBrown rice (45 grams per 1 cup cup), choosing Brown, you also choose to add an entire high fiber grain. This includes 3.5 grams of fiber instead of 0.5 grams in white rice.

Too Fianget for your taste? Here's how to spice up: cube 4 to 6 ouncesahi tunaand mix with 3 tablespoons of soy sauce, a tablespoon of sesame seeds and a diced green onion in a medium bowl. Crockery The mixture on brown rice.

If you do exercise vigorously, we are talking about really exercising for a period as long as you have to drink a recovery drink or a sporty drink later, this high tube drink can be for you. A report inApplied Physiology, Nutrition and MetabolismA detailed study in which elite cyclists have received a standard sports drink designed for exercise recovery or chocolate milk after participating in a vigorous cycling session. The researchers found that these cyclists who drank chocolate milk were able to travel 51% longer in a later workout than cyclists who drank the fantasy recovery drink. An 11 oz. The portion of chocolate milk should give you about 36 grams of carbohydrates!

You eat trail style energy bars for a mid-morning snack instead of a donut. Good for you. But check these nutrition labels; Some energy bars are loaded with sugars, more than 29 grams of sugars, making it a mini-carbohydrate meal that can raise your blood glucose. You can do better - at home by making a bodybage bag of hunger, mixing energizing trails that is not in charge of sugar. The carbohydrates of your trail field will come from dried fruits and some crunchy added. Catch a bag and fill it with:

• NUTS: 3 ounces of almonds, peanuts, cashews, nuts or pecans (or a combo of all)
• Ungrown dried fruit: 1/2 oz of dry grapes, apples, apricots, blueberries, cranberries or bananas (or mixture)
• Seeds: 1 oz of sunflower seeds or pumpkin seeds
• Crunchies (optional): 1/2 oz pea Wasabi, Pita chips, mini-bretzels or red fish crackers

Or try our recipe forPop-Corn Track Recipe!

Like most legumes, kidneys are rich insoluble fiber and protein, which reduces the impact of blood glucose on your blood glucose, according to theHarvard Health Blog. A 1/2 cup cooked kidney beans contains 20 grams of carbohydrates and about 6 grams of cholesterol reduction fibers.

Yes, it is high in sugars (1 cup contains 23 grams), but it is also rich in vitamins and antioxidants quercetin, isogerinic, astragaline, faintine, galic acid and methyl molate. These strange-surrounding antioxidants protect the body against such cancers as chest, prostate, colon and leukemia. For a cup of mango, you also get 25 grams of carbohydrates and 2.6 grams of fiber. More 100% of your daily vitamin C intake! So stimulate your morning with antioxidants by doing thisGolden Mango Smoothie Bowl.

The USDA recommends the average male of adults to get 38 grams of fiber a day. With more than 50 years, he falls to 30 daily grams. In any case, it's a lot of fiber and most men get less than half of this amount, according to the registered dietitian, Katherine D. McManus writing in theHARVARD MEDICAL SCHOOL HEALTH BLOG. If you fall in these numbers, start eating pears. A single average pear with the skin is sufficient to fill a quarter of your daily dietary fiber needs. The pears are very effective hunger bus thanks to the soluble version of this fiber, called pectin that attracts water and turns to the gel, slow down digestion, which can help reduce blood sugar.

These green peas (yes, they are technically legumes) worth seeing, men. You have eaten them like a child because mom has made you. You did not know, until now, that they are high in protein. A cup contains 8 grams ofMuscular building protein and a sweetness of all Lotta. In addition, a cup also provides 21 grams of carbohydrates and 7 grams of fiber! Peas are also high in vitamin C, giving you 96% of your daily consumption, as well as 22% of your vitamin A.

Speaking of muscles and protein, hereHow many proteins you need a day to build muscles.

This is another perfect cooler for men because its high water content fills you with a small calorie impact. Red peppers, orange and green are anti-inflammatory superfail, but go red to harvest the most benefits. Of the three colors of the bells, the red has the highest amount of vitamin C inflammatory-biomarker, as well as beta-carotene, quercetin and biooflavonoid lutoline, which have been found to neutralize free radicals andreduce inflammation.

Although nutrition varies depending on the size and color, a medium-sized red pepper will provide you with 7 grams of carbohydrates, 2.5 grams of fiber and only 37 calories. Turn a whole pepper to have one side with your sandwich to your lunch and you get 253% of your vitamin C consumption and 74% of your vitamin A.

A cup of pieces contains 16 grams of sugar, but also has 22 grams of carbohydrates and 2 grams of fiber. This tropical fruit softens your protein smoothies made from simple herbal quickly, use a small amount. You will get a boost of vitamins A and C and the mineral manganese of trace essential to the production of energy. You can even use pineapple as a garnish for your hamburgers at home, like theseMaui Burgers with grilled pineapple.

A study inThe Journal of Nutrition found that compounds in purple grapes help slow down the darkening of the arteryCholesterol LDL. In addition, anthocyanas and resveratrol in grapes have been demonstrated to reduce inflammation. A cup of grapes includes 16 grams of carbohydrates and about 1 gram of fiber. Although they are not as high in vitamin C or vitamin A, they are a tasty pleasure to have aside for your meals that will satisfy this sweet tooth of yours.

If you are a guy of meat and potatoes, raise the potato on meat like the main event during dinner. And make your spud a baked potato.Sweet potatoes are loaded with fibers (4 grams by a medium-sized potato), so they digest slowly, keeping the blood glucose of your stable blood and your body feels complete longer. In addition, a soft potato has only 26 grams of carbohydrates and an average of about 112 calories per potato.

A tip: start eating the potato with the skin - first and you will find that you eat less meat. This orange tuber is also rich in antioxidants called carotenoids, which have a positive impact on blood glucose and reduce the risk of insulin resistance. It includes 368% of your daily intake of your vitamin A!

Start adding sweet potatoes to your diet with these25 healthy and delicious recipes of sweet potatoes.

Nutritionists are generally cautious to drink a lot of fruit juices, which are sources of highly concentrated sugars. But late cap juice is a carbohydrate beverage that men might consider sipping to help control inflammation and perhaps even reduce belly fat. In addition, an 8 oz. Portions comprises 28 grams of carbohydrates and 5 grams of fiber!

Tarter cherries are rich in antioxidant compounds called anthocyanins that reduce inflammation. In animal studies published in theJournal of Medicinal FoodThe rats were fed a large fat diet and a lyophilized cherry powder, an equal calorie control regime but without the addition of late cherry. Only those who fed the cherries experienced a 9% reduction in abdominal fat and other markers of metabolic disease. Tarter cherries also contain tryptophan, another compound such as anthocyania that help the body produce the hormonone melatonin inducing sleep.

Yes, this fruit is a soft tasting, but it is especially, well, water and quite low in carbohydrates compared to other fruits. A watermelon cup contains about 11 grams of carbohydrates and 0.5 grams of fiber, and is loaded with vitamins A, B6, C, lycopene, antioxidants, amino acids and blood pressure reductionpotassium. It also contains a citulline, a compound of amino acids that improves circulation.

Eat watermelon or drink its juice before a workout: a study in theJournal of Agriculture and Food Chemistry found that the athletes who did that reported having reduced muscle pain next day and slower heart rate. Here is another advantage of the citulline that the genes can appreciate: it converts to L-arginine, which is important for the production of nitric oxide, which increases the blood flow, the strengthening of erections.

We will assume you like sandwiches and rice cakes do not do much for you. That's good, because you can make your sandwiches much healthier using whole wheat bread instead of white tricks that are mainly devoid of nutrients. 100%whole wheat bread is made from whole grains; In other words, the bread is made with the outer bran rich in wheat fiber, the central germ rich in nutrients and the average endosperm.

I do not know what to buy? here are the18 best buns purchased in store, according to experts.