Products with a high content of complex carbohydrates table. What is complex carbohydrates

Carbohydrates are an indispensable components of each person's nutrition. These organic substances are the main source of energy for the body. They maintain a stable glycogen level, feed the brain and nervous system, and also take part in the development of enzymes, amino and nucleic acids.

If a person will experience a shortage of carbohydrates, it can negatively affect its condition and well-being. Carbohydrates are divided into monosaccharides (ordinary) and polysaccharides (complex). It is about what complex carbohydrates will be speaking in this article.

Monosaccharides and polysaccharides. What are they needed for?

In order for the human body to work steadily, it needs a balanced amount of simple and complex carbohydrates. The first is perfectly suitable in cases where a person needs to spend a large amount of energy (for example, during training).

In other cases, the body needs to be saturated with complex carbohydrates, since they are better absorbed and provide a long sense of satiety.

Complex carbohydrates do not accumulate in fat deposits, poorly dissolved when contact with liquid and do not provoke insulin jumps. Polisaccharides are breaking for a long time, because of which their assimilation takes a lot of time.

Types of carbohydrate compound

What does it relate to complex carbohydrates? Consider all kinds in more detail:

1. Starch. This substance is the main polysaccharide in human nutrition. Its molecules consist of glucose molecules connected to long chains. Due to the long process of separating molecules, this substance does not provoke an unexpected jump in blood sugar levels and does not overload the pancreas as simple carbohydrates. It quickly fills the stomach, so after its use, a person has a feeling of satiety for a very long time.

Starch is a tasteless white powder that cannot be dissolved in cold water.

When contacting hot water, it swells, forming a hubber - colloidal solution.

What products contain complex carbohydrates starch? Products with a large concentration of this substance include potatoes, brown rice, oatmeal and buckwheat Kashi., peas, lentils, soybeans, rye bread and pasta.

1. Glycogen. This carbohydrate complex type consists of glucose molecules connected together. When a person takes food, a large amount of glucose comes into his blood, after which the body processes it into glycogen. When its level begins to fall sharply (for example, with severe physical Loads), the process of glycogen decay occurs. Due to this, a stable amount of glucose is maintained in the body.

If we talk about where the complex carbohydrates of glycogen is contained, then the list of products will not be very large. The glycogens are rich in fruit juices, watermelons, raisins, bananas, persimmon, figs and Irga.

1. Cellulose. It is so called the dense weaglement of plant fibers, which has a positive effect on the stability of the stomach and intestines. The cabbage leaves, the shell of legumes and any other seeds - all this is called fiber. If we speak in other words, the fiber is carbohydrates of a complex compound that do not strongly quench the feeling of hunger, but still necessary for the human body.

The fiber is two species: soluble and insoluble. The first is fruit and vegetable flesh, and the second is a husk and a peel. Both of these species are equally useful and need our body.

1. Pectins. Are polysaccharides that perform the role of absorbents. Upon contact with water, they form a colloid substance of a viscous consistency. Their advantages include the fact that they absorb various carcinogens, heavy metals, toxins, and also stabilize the operation of the gastrointestinal tract and remove slags from the intestine.

If we talk about products containing these complex carbohydrates, then a list consisting of root, seaweed, as well as various berries (black currant, cranberries, gooseberry, cherry) and vegetables (cucumbers, potatoes, eggplants) immediately comes to mind.

Products with the highest amount of slow carbohydrates

If you have decided to establish your nutrition, then you should remember one important rule: products containing many polysaccharides, you need to eat for breakfast and lunch, as they are better absorbed in the first half of the day.

People who seriously decided to get rid of the fat stupor, it is worth using more fiber, since it does not accumulate in fat deposits and quickly saturates.

Those whose goal is directly opposite (that is, a weight gain), it is worth focusing on products that relate to glycogenic and starch-producing. Let us consider in more detail the main sources of all complex carbohydrates:

1. Fruits and vegetables. The most important components useful diet. In almost all fruits and vegetables contain a complex compound, but in order to get the maximum benefit from them, they should be used in raw form. Due to thermal processing in these products, many useful vitamins and elements disappears. People who are interested in complex carbohydrates, a list of mandatory products should include cabbage, bell pepper, Green beans, tomatoes, zucchini, raspberry, cherry and grenades.
2. Porridge. When it comes to complex carbohydrates and products in which they are contained, one cannot mention whole grain. Buckwheat, boulial and oatmeal are considered the best porridge. Some add to this list manna Kishu. And the white rice, but it is better to completely refuse them, because they are very calories and there are few fiber in them. To these two worth adding purchased muesli, as they lose a lot of useful components when processing.
3. Greens. Many professionals in the field of dietconds strongly recommend consuming more than fresh greenery (spinach, leaf salad, bow latch, etc.), since it saturates the body with a large number of vitamins, minerals, acids, essential oilsAnd also improves the work of the gastrointestinal tract.
4. Beverages. Polisaccharides is rich not only by solid food. Many people who are interested in the table of complex carbohydrates do not pay attention to the fact that there are also many useful elements in drinks. Special attention should be paid to tomato, pineapple, orange, apple and carrot juice, as they contain a large number of slow carbohydrates, and they greatly strengthen the immune system.
5. Bean cultures are indispensable component in the diet. To maintain a carbohydrate balance in the body, it is necessary to eat more beans, lentils, chickpeas and peas.

Minuses

It is always worth remembering that excessive use of something can harm the body. The overabundance of slow carbohydrates causes gas formation, leads to indispensable, can be the main cause of obesity and provoke the development of diabetes. You should immediately resolve the number of consumed complex carbohydrates if you find the following symptoms:

• jump glucose level in blood;
• increase in body weight;
• bad concentration;
• tremor limbs.

Now you know that there are complex carbohydrates, and in which products they contain. Always remember that these substances are an important part of the daily diet, but at the same time try to regulate their quantity in order to avoid unpleasant consequences that are described above. Only a person carefully relate to his body and follow what products it uses, it has chances to improve their health and strengthen the immune system.

Not all carbohydrates are the same! Learn how simple and complex carbohydrates affect weight, health, well-being and efficiency.

Because by profession I am a nutritionist, I am often asked, whether they differ strongly from complex. If short: not much. Both those and others ultimately turn into glucose, which is the main fuel for the body. But if you dig deeper, the answer will change: from the point of view of assimilation, nutritional value and the effect on health, the whole abyss shares them.

Because of mad popularity, many believed that between 25 grams of carbohydrates from oatmeal and some cheap chocolate bar there is no difference. Allegedly, while you fit into the day limit of calories, everything is OK!

In fact, the structure and nutritional value have a huge impact on the pace of their assimilation by the body, blood sugar indicators, your performance and saturation sense. If you are a supporter of a quantitative, not a high-quality approach to the choice of carbohydrates, your performance will take off and fall several times during the day. In the long run, this affects the exchange of substances and upsets your attempts to lose weight. In the overwhelming majority of cases, it is necessary to choose complex, and not simple carbohydrates.

1. Building

Simple carbohydrates consist of one sugar molecule or a short chain of interconnected molecules (no more than 20). Presented with chains of molecules that contain at least 20 residues or other monosaccharide, but more often than these residues are much more than 100. The specifics of the structure underlies the differences in splitting and the assimilation of different types of carbohydrates.

2. Glycemic index and the rate of assimilation

(GI) - an indicator of how fast glucose, the final product of the decay of carbohydrates, falls into the bloodstream. It is measured by gi on a scale from 0 to 100. The higher the food index, the faster the glucose from this product is absorbed into the blood.

• Simple carbohydrates: Potatoes, white bread, white rice, cookies, candy, fruit juices, energy.
• Complex carbohydrates: brown rice, oat groats, apples, oranges, broccoli, cauliflower, carrot.

The absorption rate of glucose into the blood has a big impact on well-being, efficiency, appetite and health in general.

3. Insulin and blood glucose oscillations

When glucose is absorbed into the blood, the pancreas highlights insulin, which transports sugar from the blood into muscles or fat cells. It is necessary to maintain the normal level of glycemia. If glucose enters the blood quickly - as in the case of candy or cakes - a lot of insulin stands out, because you need to quickly spread glucose on destination points.

Over time, the strengthened secretion of insulin, or hyperinsulinemia, depletes the pancreas and reduces insulin efficiency, which is accompanied by a deterioration in glucose tolerance and, as a rule, a weight set. Because of the too frequent contact with insulin, the cells become less susceptible to its action and a state is developing, which is called insulin resistance. As a result, blood sugar increases. Ultimately, all these changes lead to health problems: type 2 diabetes and other exchange disorders develop.

If you eat food with complex carbohydrates, glucose enters the blood slowly, insulin is a bit generated in response, and blood sugar is maintained at a stable level. In the long run, all this is very useful for health.

4. Wellness and efficiency

Remember what happens when in the framework of the fight against overweight or because of the dense schedule you skip meals. If the body remains for a long time without food, blood sugar falls below the norm and the state is developing, which is called hypoglycemia. Typical symptoms: weakness, dizziness, hunger and insurmountable thrust for sweets.

The portion of fast carbohydrates in such a situation will lead to a sharp rise in the level of glucose in the blood, but then glucose will also disappear along the tissues, and this will end with another drop in blood sugar. In short, if you prefer simple carbohydrates difficult, get ready for takeoff and felling of working capacity throughout the day.

5. Feeling saturation

The physical sense of saturation is associated with digesting food and its number in the stomach. The faster the carbohydrates are digested and fall from the stomach into the intestine, the faster you will feel hunger again. Therefore, by their nature, simple carbohydrates is not the best choice to maintain a sense of saturation.

On the other hand, complex carbohydrates are digested for a long time, and some of them are presented, which is not absorbed at all. Although formally dietary fibers belong to carbohydrates, in fact, there are few similarities between them. The fiber slows down the digestion and increases the period of time during which the hormones appetite will be highlighted. As a result, saturation centers in the brain will receive more positive signals.

In addition, the fiber increases food volume, and she takes more space in the stomach. Natural in such a situation stretching the stomach acts as another indicator of satiety. If you are in the epicenter of a harsh diet, dietary fibers should be your best friends!

Of course, the size of the portion and other nutrients in the products also strongly affect the sense of saturation, but after simple carbohydrates in its pure form you, in any case, very soon feel hungry.

6. Nutrient value

It is clear that there are few candies, cubs and cookies, but even cereals and products that often advertise as "balanced" may also be poor in terms of nutritional value. Bright examples - white rice, pasta or bread.

One-piece grains are often cleaned of endosperm and bran, in which there are many trace elements, vitamins, fiber and useful fats. As a result, only simple carbohydrates remain. After removing these layers, the grain is no longer solid; More than 15 removed from it, and at the same time fibers, enhance saturation and extending digestion. Of course, in the process of "enrichment" in products to re-add some nutrients, but not everything, and definitely not to the fiber.

Without processing whole grain Ornate nutrients and food fibers, and it remains a complex carbohydrate. By making the basis of its diet, full-fledged products, such as brown rice, oat grooves and whole-grain bread, you get all the advantages of a balanced diet, rich in nutrients, which gives strength, charges energy, strengthens immunity and improves health.

Conclusion

Do you need to avoid simple carbohydrates? Of course not; For them, too, there will also be time and place, for example, during and after training, or in moderate quantities by special Cases. But if you want to strengthen health, feel the tide of strength, improve performance and curb appetite - and all this is extremely important during a diet - you need to know what the products differ on your desk.

Choose rich in food fibers of complex carbohydrates, cut the share of empty simple sugars, and you will be much easier to control the weight, health and well-being.

Fast carbohydrates are simple and easy-friendly carbohydrates having a high glycemic index. In fact, they consist of a minimum number of structural elements (only one or two molecules, and not hundreds, like y). In most cases, such carbohydrates have a pronounced sweet taste (sugar, glucose) and well soluble in water.

Harm of simple carbohydrates is that the regular use of products with a large amount of similar carbohydrates leads to a gradual impairment of metabolism. It is an excess of fast carbohydrates in nutrition leads to a set excess weight (especially in the area of \u200b\u200bthe abdomen and hips), the development of insulin resistance (the first step towards diabetes) and obesity.

In contrast to complex carbohydrates (starch or), it is necessary to quickly with blood carbohydrates to be recycled in blood sugar, give a surge of energy and provoke an increase in insulin level - this means that they have a high glycemic index. If this energy is not quickly used, its surplus will go into fat stocks.

Examples of rapid carbohydrates

Typical examples of simple carbohydrates are sugar in all its manifestations (ranging from the table raffinade and coconut sugar, ending with jam, chocolate, honey and sweet fruit), as well as most of the products of white flour (first of all, bread, pasta and sweet pastries). In fact, any sweets are 70-80% rapid carbohydrates.

It is important to understand that sugar in pure form appeared quite recently - and that is why it is harmful to metabolism. In order for the organism of our ancient ancestor to receive the amount of sugar, equivalent to one bank of Kola, he would have to eat a few meters of the plant called "Sugar Reed". Honey, another source of fast carbohydrates, has always been considered delicacy, available only in exceptional cases.

Simple carbohydrates: Product Table

Recall once again that the food contained in food is fundamentally different from each other. In some products there are fast and easily-friendly carbohydrates, in others - slow, thirdly - a combination of various types. Some of them are fast enough to digest and give their energy to the body (simple carbohydrates), others - much slower (complex carbohydrates).

We also note that orange juice (Even freshly squeezed) is a source of fast carbohydrates, exactly as a whole orange. In the glass of any fruit juice, almost as much sugar as in the usual coola. The presence of vitamin C and a small amount of dietary fiber (fiber) is not able to reduce the harm of natural sugar contained in sweet fruits.

In addition, ordinary potatoes formally considered a product with slow carbohydrates (it includes starch, and not glucose) should also be under special attention Those who seek to lose weight - boiled potatoes are very high. Its replacement can be a battle (sweet potatoes), closer to pumpkin and carrots. The plus of these vegetables is the high content of vitamin A.

Why are fast carbohydrates dangerous?

Updating literally in a few minutes, fast carbohydrates sharply increase blood sugar levels. To use this sugar properly, the body synthesizes the hormone insulin, forcing the use of these calories or for current needs (both for physical activity and for general metabolic processes), or sending them into fat depot.

A sharp splash of blood sugar levels and its subsequent decline provokes a sense of weakness and fatigue, perceived by many as hunger. It is this particular feeling that provokes to eat something sweet to increase blood sugar, leading to overeating and obesity. That is why rapid carbohydrates, in fact, cause dependence.

Fast carbohydrates and glucose

The most important harm caused by regular use of large doses of rapid carbohydrates without a proper level of physical activity is a gradual violation of the mechanisms of absorption of glucose. The body seems to cease to "notice" blood sugar and cannot dispose it correctly. The blood glucose level is growing, putting under the brain, and the metabolism.

This disease is called "" and develops in most cases precisely because of a low-propelled lifestyle and irregular nutrition, rich in various sweets, flour products and poor fiber. Symptoms are obesity, general and muscular weakness, chronic depression and constant dryness in the mouth.

Fast carbohydrates before training

Despite the fact that in most cases fast carbohydrates harm the normal work of the body, they can be useful to athletes. When using 20-30 g of fast carbohydrates before training (approximately 20-25 minutes before its start), overall performance increases, helping to conduct training more efficiently. In fact, rapid carbohydrates become a feeding for muscles. This principle works work.

On the other hand, the use of simple carbohydrates before training for weight loss is almost completely stopping the bending processes. Unfortunately, sports drinks like Powerade and Gatorade (manufactured by Coca-Cola and PepsiCo) contain a significant amount of sugar and are strictly not recommended for those who want to lose weight with the help of Cardio.

***

Products containing fast (or simple) carbohydrates are primarily sugar and honey, as well as ice cream, baking, sweet fruits and vegetables and various drinks (ranging from sweet sodes, ending with "sports" isotonic). Examples of complex carbohydrates are cereals, beans and legumes, green vegetables and various pasta.

Scientific sources:

1. Physiology Carbohydrates,
2. Diabetes OMS,
3. Carbohydrates,
4. Carbohydrates in Human Nutrition,

What are complex carbohydrates?

Complex carbohydrates are organic compounds, main sources of vegetable products. This is the main food component, carrier. Complex carbohydrates are contained in potatoes and grains, as a stock material for plants. In the diet, complex carbohydrates must supply about 50% of energy.

Complex carbohydrates consist of at least two molecules of monosaccharides (simple sugar). They are divided into digestible and undoubted (fiber).

They are synthesized mainly by plants from carbon dioxide and water during photosynthesis. Complex carbohydrates may contain in a molecule from several to several thousand molecules of simple sugars interconnected by a glycoside bond.

Surely you think "What is the attitude of fiber to paeerlifting?" Reply immediately: the fiber has a great advantage for the Powerlifter.

The fiber is considered not a starchy polysaccharide. Most people know fiber like dietary fiber. Unlike other useful carbohydratesIt is not digested, as it is resistant to the digestive enzymes of the human body.

The use of fiber helps prevent the occurrence of colon cancer, diabetes and cardiovascular diseases. It also reduces the level of "bad" or LDL cholesterol. Soluble fibers are removed from the body bile acids that are necessary for the production of cholesterol, so its level is reduced.

2 types of fibers are isolated: insoluble and soluble. Each group has its own types. Insoluble fibers increase the operation of the digestive tract, slow down the process of starch hydrolysis, improve the output of decomposition products and delay glucose absorption.

Soluble fibers slow down the operation of the digestive tract, reduce cholesterol levels in the blood (LDL), and, also delay the absorption of glucose. As you can see, the fiber has a number of advantages that can take advantage of the Powerlifters. So make sure that the fiber is present in your diet.

Glycogen

It consists of glucose molecules connected into the chain. After meals in the blood, a large amount of glucose and the human body spares the excess of this glucose in the form of glycogen. When the blood glucose level begins to fall (for example, when performing exercise), The body with the help of enzymes splits glycogen, as a result of which it remains normal and organs (including muscles during the training) receive a sufficient amount for energy production.

Mainly glycogen is postponed in the liver and muscles. The total glycogen stock is 100-120 g. In bodybuilding, only that glycogen is important, which is contained in muscle tissue.

While doing power exercises (Bodybuilding, Powerlifting) The total fatigue comes in connection with the exhaustion of glycogen reserves, so 2 hours before the training it is recommended to eat food rich in carbohydrates to fill the glycogen reserves.

Types of fibers and their sources

Fibers of complex carbohydrates are divided into the following types and forms. Cellulose is contained in vegetables, fruits and legumes, as it is the main components of plant cells. Hemicellulose is mainly found in oatmeal and bran.

Attention!

Due to the fact that they consist of several different monosaccharide molecules, they can be insoluble and soluble. That is why they are located in both columns in the table. Pectines are present in citrus and vegetables. They are also used to thicken jelly, because they are able to maintain stability and texture.

Resins and vegetable adhesives are used for various purposes. Resins are used as an additive in food products, and vegetable adhesives - as food stabilizers. Lignins are contained in small seeds, for example, in strawberries and carrots. Lignins are considered non-polysaccharide fibers.

The role of healthy carbohydrates

Despite the fact that the high content of carbohydrates in the diet is not the best choice, especially for the Powerlifer, this macroelegen plays an important role in the functioning of the body. Carbohydrates serve as the main source of energy or fuel. For optimal performance, pawerlifesters require a certain amount of carbohydrates. This figure will be different for different people.

In addition, carbohydrates have a huge effect on proteins. That is, when the plasma glycogen and glucose reserves are depleted, slow carbohydrates do not give the body to consume proteins as energy. This process is called glyconeogenesis and occurs when the level of glucose concentration in the blood decreases.

What, in turn, causes a glucagon hormone emission. It is released by alpha cells in the island of Langerhans. This is a liver area that controls insulin and glucagon. This hormone is called an "insulin antagonist", as they both work at the opposite ends of the same scale.

The main problem of glukegenesis is that the muscle tissue is burned during this process. This leads the body into a catabolic state or to muscle atrophy, thereby cuts muscle mass. This is exactly what everyone's seeking to avoid, of course, if your goal is not in loss of muscles, a set of fat, slowing the metabolism and loss of force.

Useful carbohydrates serve another important goal. They are extremely important for the normal functioning of the Central nervous system (CNS). The sovereign brain uses blood glucose as the main source of energy. The brain does not have glycogen reserves, as in muscles or liver. That is why the sharpness of the mind is reduced on a low-carbon diet.

A sufficient amount of carbohydrates in the diet helps to avoid hypoglycemia or the so-called low level Sugar in blood. The following symptoms are distinguished: feeling of hunger, dizziness, weakness and fatigue. Nothing does not reduce the performance as hypoglycemia during training, so make sure you feed the environment with useful carbohydrates.

Possessing basic knowledge of carbohydrates, you will make a plan thanks to which you can maximize all the advantages of slow carbohydrates. Try to include more useful and complex carbohydrates and less maltose in your diet.

Source: https://bodymaster.ru/food/meals/osnovy_pitaniya/slozhnye_Ulevody.html.

Characteristics of complex carbohydrates

Carbohydrates - organic substances - an important component of the diet. This is a combination of small and large molecules that provide the body with energy. In addition, some types of carbohydrates (for example, fiber and starch) support the health of the gastrointestinal tract and digestion, help to eliminate toxins from the body.

Carbohydrates divide into two groups:

• Simple (monosaccharides and disaccharides);
• Complex (polysaccharides and oligosaccharides).

Some of these organic compounds are considered useful or "good", while others are "bad." The difference between carbohydrates is simple and complex consists in the speed of their splitting and transformation into sugar. The body quickly processes simple sugar, as a result of which the blood glucose levels increases.

The excess of such carbohydrates is deposited in the form of fat, therefore, the diet rich in these organic compounds leads to an undesirable increase in weight.

Good or complex carbohydrates consisting of monosaccharides are metabolized slower, as a result, the level of glucose in the bloodstream increases gradually and evenly. They are better saturated with the energy of the energy, participate in the work of the immune system.

What useful products with complex carbohydrates?

Polysaccharides have many health benefits. The main function is energy. With a lack of carbohydrates in the diet, a person may feel:

• weakness;
• dizziness;
• He drops the blood sugar level;
• Worsters well-being.

People need polysaccharides, because thanks to them they can live, and their body - function normally.

Starchmail carbohydrates

The body slowly breaks out this carbohydrate on separate sugar units, which provides a person with a stable source of energy. The use of starch does not lead to a rapid increase in blood glucose.

Digestion of starch also depends on its condition. When we use whole, not treated products, carbohydrates are processed slowly, providing the body with long-term energy. At the same time, we have a moderate increase in blood sugar.

If the source of food is the processed products, which included in their composition starch in its properties more reminiscent of disaccharide, and not polysaccharide. Therefore, people with blood glucose control problems in blood (hypoglycemia, insulin resistance or diabetes) should avoid similar food and choose more natural products.

Cellulose

Food fibers are considered complex carbohydrates. They possess extreme useful properties - The fiber easily passes through the delicious intestine and comes to the colon. Due to this, the body is more successfully and quickly cleaned, and the health of the GTS is improving.

Fiberglass, which contribute to healthy digestion and waste disposal, are contained in vegetables, grain and legume crops. However, manufacturers often clean the products from fiber, for example, they remove bran rich in tissue when processing grain.

Fruit skin also contains dietary fiber, however, when processing it is cut, due to which the beneficial properties of fruits deteriorate. Many studies confirm the relationship between the diet with high fiber content and a decrease in certain types of cancer (including malignant breast tumor and colon).

Scientists found out that dietary fibers support a healthy intestinal microflora. As is known, in the intestine of a person there is a huge number of bacteria necessary for the body. They are called "friendly flora" or useful symbiotic microorganisms.

They support human body health, improving the immune function, and ensure the cells of the intestinal tract with the necessary molecules, maintaining the integrity of the gastrointestinal tract. These bacteria use some types of fiber, which we use, for our own growth and produce short-chain fatty acids.

Acid production connected:

• with a decrease in the amount of cancer cells of the colon;
• Reducing cholesterol in blood serum;
• maintaining the normal level of sugar in the body.

Not all fibers are fermented by friendly flora in the intestinal tract. Some pass through all digestive system Without change, taking toxins and unnecessary products with them to derive them from the body.

Specific types of tissue can be fermented by microbes of all types, while other types of food fibers are mainly used by bifidobacteriums and lactobacteriums.

When these friendly microorganisms get fiber, they begin to work in full force, improving the health of the entire digestive tract. Excellent sources of such prebiotic fibers:

• Topinambur;
• chicory;
• rice;
• soy.

Resistant starch

Resistant starch (although it is starch) is resistant to digestion in the small intestine. It easily passes through the intestinal tract until the colon reaches the colon, where, like food fibers, is fermented by bacteria.

Studies have shown that steady starch contributes to the formation of short-chain fatty acids and, therefore, has the useful properties of fiber. It is contained in whole grains:

• crude rice;
• barley;
• whole wheat;
• buckwheat.

Scientists also believe that slow carbohydrates improve mood, increasing the number of useful chemicals in the brain. They help a person feel happy.

In one study, people who during the year "sat" on a low carbohydrate diet have more often experienced depression, anxiety and anger, compared with those participants who consumed the normal amount of these substances contained in low-fat dairy products, whole grains, fruits and legumes. This includes complex carbohydrates.

Carbohydrates support a healthy blood sugar level and help strengthen the cardiovascular system. Studies have shown that increasing the consumption of soluble fibers contained in oatmeal and legumes, by 5-10 grams per day can lead to 5% decrease in poor cholesterol.

In addition, people who use more whole grain products (for example, brown rice and boulhon), there is a decrease in low-density lipoprotein levels and an increase in the concentration of high density lipoproteins.

Complex carbohydrates can:

• Prevent the development of degenerative diseases.
• Improve brain.
• Reduce weight.
• Improve metabolism.
• Reduce nervousness, anxiety and remove stress.

Consumption of a large number of whole grain products, fruits and vegetables is a great way to get a sufficient amount of complex carbohydrates from food. Below are the main sources of these beneficial substances.

Fruits and vegetables

Although fruits contain some simple carbohydrates, their composition also includes a large number of slow carbohydrates. Try to use about 4-5 servings of fruits and vegetables daily into food. It can be:

• pears;
• Strawberry;
• yam;
• cucumbers;
• zucchini;
• carrot;
• beans;
• grapefruit;
• apples;
• onion;
• tomatoes;
• asparagus.

Seeds, nuts and legumes

Using products like peas and beans, you will receive not only a sufficient amount of energy, but also the necessary organisms of proteins and omega-3 fatty acids, useful for the heart and health of the brain. Bean reduce the risk of development:

• Cardiovascular diseases;
• type 2 diabetes;
• prostate cancer.

Whole grain

Whole grades are considered good carbohydrates:

• brown rice;
• Bread from raw wheat;
• Oats;
• buckwheat;
• millet;
• rye;
• corn.

They are rich:

• fiber;
• vitamins;
• minerals;
• phytonutrients.

In addition, these products have a low glycemic index, as:

• cause a slow change in blood sugar levels;
• contribute to weight loss;
• Help control the symptoms of type 2 diabetes.

Food having a high glycemic index, on the contrary, causes a rapid increase in glucose concentration and increases the risk of diabetes and cardiovascular diseases.

Milk products

Making up a table of complex carbohydrates, we will benefit soy milk, low-fat yogurt and skim milk. These products contain not only the above-mentioned organic compounds, but also a large number of proteins, vitamins and minerals.

So, we present you one of the most popular list of complex carbohydrate products in the table.

The recommended daily rate of complex carbohydrates depends on the age, the level of physical activity, and whether you follow any diet. It changes during pregnancy and breastfeeding. According to recommendations, the norm for adult men and women (in consumption 2000 calories per day) - 130- 250 grams of slow carbohydrates per day.

Nutrition specialists use a different approach and argue that 60% of calories should flow into the human body from carbohydrates, with 45-50% of calories - from complex, and 10% from simple carbohydrate sources.

"Bad" complex carbohydrates are what products?

Try to use as much as possible:

1. refined grain products;
2. sweets;
3. cookies.

Bad carbohydrates it:

• White bread;
• Pizza dough;
• paveled pretzels;
• buns for hamburgers;
• cupcakes.

Grains from which they are cooked are devoid of vitamins of group B, fiber and many minerals. In addition, they have a high glycemic index and negatively affect blood sugar levels.

Bad carbohydrates:

• crisps;
• carbonated drinks;
• Rogani;
• Cakes;
• Baking; complex carbohydrates
• pancakes;
• Corn syrup with high fructose content.

These products with small or zero nutritional value, but at the same time contain a large amount of calories.

According to researchers from Yale University, the use of bad carbohydrates contained in sweets and cookies affects the work of the brain and leads to a loss of self-control and a pull to unhealthy and high-calorie food. Such products contribute to weight gain, increase the risk of development. sugar diabetes and other diseases.

- This is the enemy of a slim figure number one. But only carbohydrates are different: it is really not a place in the dietary diet, but it's better not worth a slow to refuse. Complex carbohydrates for weight loss is a vital component for the health of the body, when optimizing which can be successfully combined with excess weights. It is about them today and tell me on the portal "Lose weight without problems."

Slow or useful - fair synonyms for complex carbohydrates or polysaccharides from a biological point of view. The complex molecular formula of glucose becomes a real test for the body, which is forced to spend a lot of time and forces on its splitting. What does it give us? The instantaneous compression of sugar into blood is not observed, as it usually occurs after the use of fast carbohydrates, and the person does not feel hunger for a long time. Using the right approach to the use of slow carbohydrates, you can cope with any diet and lose weight to everyone!

The benefits of complex carbohydrates for the body

Consumer carbohydrates perform several important tasks in our body:

1. Are the source of energy. The low-carbon diet is the cause of the starvation of the brain cells, which leads to a decrease in mental abilities and concentrations. In addition to brain cells, muscles suffer from lack of energy. It is not surprising that people seeking to lose weight on a diet without carbohydrates, three, or even four days for recovery after training. Add them at least a portion of the porridge in their daily diet, to play sports would be much easier.
2. Contribute to the acceleration of metabolic processes. If it is sharply reduced by the use of carbohydrates, this will lead to an increase in the production of such hormones as cortisol and prolactin, and the thyroid gland, on the contrary, will reduce its activity. Such a hormonal shift threatens the appearance of fatigue, swelling and bad mood. And most importantly - the weight will rise. A couple of portions of complex carbohydrates, for example, or boiled potatoes, would facilitate the process of weight loss.
3. Normalize digestion. Products with high tissue content are simultaneously and sources of polysaccharides. With them, the body will not suffer from constipation, and vitamins will be absorbed easier and without loss.
4. Help the rapid thickening of hunger and long-term preservation of a feeling of satiety. If the diet is long, then the factor of satiety is an important component of a healthy weight loss. On some proteins and vitamins, the body is difficult to hold out for a long time. But if a piece of fish with vegetables for lunch is supplemented with a pair of spoons of boiled brown rice, then you can push the feeling of hunger for another couple of hours.

We found out that complex carbohydrates are useful for weight loss and with the correct dosage capable of optimizing the energy supply of the body, which is very important for people engaged in sports and those who want to lose weight.

Food - sources of complex carbohydrates

Products that are distinguished by a high content of polysaccharides do not have sweet flavors and it is characterized by a low glycemic index (GI). This concept is associated with the ability of different products to increase blood sugar levels. In addition, high-type carbohydrates (starch, glycogen, fiber and pectins) are poorly soluble in water and are not postponed in orgasme in the form of fat. Those present in different grocery groups, they differ by calories and the nature of the impact on the body.

To easily navigate among the entire diversity of polysaccharides, special tables have been developed by nutritionists, where complex carbohydrates are combined into a lifting list.

The site portal offers more detail with the list of products, where complex carbohydrates are synthesized:

1. Vegetables: tomatoes, cucumbers, potatoes, all kinds of cabbage (except marine), green beans, zucchini, sweet and bell pepper, beets, carrots, pumpkin, celery, onion And onion sometimes.
2. Fruits: citrus, grenades, apples, pears, quince, plum, peaches.
3. Berries: Cherry, black currant, gooseberry, blackberry, olives.
4. Porridges from whole-grain cereals with low calorie and maximum fiber content: oat, pearl, barley, buckwheat, wheat, as well as brown rice. But from white rice, mankey, all sorts of flakes and it is better to refuse - to lose weight with them will not work.
5. Fresh greens: leaf salad, bulk and spinach bow.
6. Dairy and fermented products: yogurt without sugar and supplements, kefir and zero fatness cottage cheese. Everything else is rich in fast carbohydrates.
7. Juices: tomato, carrot, orange, apple and pineapple. It turns out that not only solid food contains polysaccharides - in freshly squeezed juices, they are also present.
8. Bean and grain: Green peas, lentils, beans, nuts, pasta from solid wheat varieties, rye bread or coarse bread, loafs with bran.
9. Nuts, seeds and dried fruits: kuraga, figs, prunes, dried apples and pears, any nuts, pumpkin and sunflower seeds. Here care is needed: several dried fruits or a small handful of seeds will be enough.

Milk, any vegetable oils, animal fat, meat and fish content of complex carbohydrates can not boast.

To make it easier for you to decide on the daily dosage, we offer you a visual allowance.

Difficult carbohydrates: Food List and Slimming Table

To maintain normal performance throughout the work day, a person needs to use at least 4-5 g of carbohydrates by 1 kg of their weight. If you are trying to lose weight and engage in cardionarfurge, for example, go to aerobics every other day, then you can reduce your rate to 3 g. If you are a security fork, it is better to make a breakdown by day: in the days of power exercises of carbohydrates at least 4-5 g, in Weekends can be reduced by consumption until 3 g.

Consider the glycemic index

Complex carbohydrates for weight loss are useful only if when planning its power mode, you take into account the values \u200b\u200bof GI. The smaller this number useful product From the point of view of the content of complex compounds in it.

Immediately note that all products with an indicator of more than 65 can cause serious harm to your figure, so we present to your attention table values \u200b\u200bof only those that are below this figure.

Difficult carbohydrates: Low Guy Food List

In the end, let's talk about the compatibility of slow carbohydrates with other types of nutrients. They do not like the neighborhood with sources of fats, so it is better to use carbohydrate dishes separately from them. Proteins and polysaccharides are combined, unless the latners are not fruit or berries. BUT vegetable oil It is allowed to use as refueling to or porridge.

So that your nutrition is truly balanced and full, it is necessary to include slow carbohydrates from different groups of products in your daily menu. Their high nutritional value will reduce the number of daily, which will undoubtedly affect the status of your figure.