Carbohydrates are involved in the breakdown of fats and proteins, in the formation of important biological compounds, in the release of a large amount of energy.
Carbohydrate food is absorbed by the body at different rates. About those carbohydrates that split up to glucose molecules slowly, they say that they have a low GI-glycemic index. Products with low GI are called lungs. Their use excludes sharp changes in the level of sugar in the body. This is the basis of the psychological stability of a healthy person. A constant level of sugar in the blood causes a calm and balanced mood.
Carbohydrate food with low GI for complete digestion should be thoroughly chewed. The process of splitting of such carbohydrates begins in the oral cavity under the action of certain enzymes that are contained in the saliva.
Cereals in the list of products with low GI are unrefined rice, whole-grain pasta, oatmeal, pearl barley.
From vegetables should choose cabbage of all varieties, spinach, zucchini, pepper, onions, tomatoes, carrots. All legumes have a low GI.
Fruits: kiwi, grapefruits, apples, dried apricots, cherries, peaches, plums, pears, oranges.
Carbohydrate foods with high GI are not recommended by nutritionists for daily use. The splitting of foods with a high glycemic index occurs with an additional load on the pancreas. A large dose of sweets, for example, causes jumps in blood sugar levels, a sharp change in mood. By and large, the festive table is an expressive example of food with fast-digestible carbohydrates. The heaviest product from this group of carbohydrates is alcohol. The list of products includes watermelon, sugar, wheat bread, pineapples, wheat flakes, corn flakes, pumpkin, French fries, baked potatoes, overripe bananas, honey, caramel, air rice, pancakes, melons, glucose, maltose, marmalade.
Carbohydrate food with high GI is appropriate in the period of inter-seasonal depression as an additional source of substances that stimulate the production of serotonin.
Fiber is of two kinds. The first, soluble fiber, promotes normal digestion, maintains the optimal level of cholesterol. The second is insoluble fiber, the body does not digest. But cellulose improves intestinal motility, delivers pectin substances into the body , removing radionuclides and toxins from the body. The presence of fiber in the intestine promotes the proliferation of useful microflora. With the help of fiber, many vitamins are formed in the body.
What foods contain carbohydrates in the form of fiber? The highest concentration of this substance in wheat bran, raspberries, beans, nuts, dates, strawberries, apricots, oatmeal, chocolate, black currant, fresh mushrooms, figs, blueberries, white currants, red currants, cranberries, gooseberries , Prunes.
The following products contain enough fiber for the normal functioning of the digestive tract: pearl barley, oatmeal, peas, potatoes, eggplant, white cabbage, carrots, sweet pepper, sorrel, pumpkin, cowberry.
Products with carbohydrates make up half the calories of a daily diet of a healthy person. Diets with the exclusion of carbohydrates from the menu are dangerous to health. Especially under the impact falls the liver, which is threatened by fatty degeneration in conditions of a long lack of carbohydrates. The body begins to process fats in order to obtain the necessary energy. As a result of the cleavage reactions, side ketones are formed, shifting the acid-base balance.
Excess carbohydrates is a serious cause of metabolic disorders leading to obesity. Nutritionists recommend limiting the consumption of carbohydrate with high GI to prevent diabetes mellitus, pancreatitis, atherosclerosis.