What are slow carbohydrates? Slow carbohydrates - substances necessary for daily consumption

Carbohydrates are the main source of energy for the body. The deficiency of so-called coals has a negative impact on human well-being - deterioration of brain and physical activity, weakness, fatigue.

These substances provide the energy necessary for the breakdown of lipids (fats). Eating the “right” carbohydrates promotes weight loss by triggering active work the body over their absorption. But coals are different from coals. Not all of them are equally useful.

Important: A number of nutritional techniques that call for reducing carbohydrate consumption can negatively affect metabolic processes and the body as a whole.

What are slow carbohydrates?

Carbohydrates are divided into:

• quickly digestible (fast, simple or sugars) - lactose, fructose, sucrose, glucose, maltose; 5-10 min;
• slowly digestible (slow or complex) – starch, glycogen; 20-30 min
• indigestible – soluble (dietary fiber) and insoluble (cellulose).

Complex carbohydrates are digested by the body long time. Their processing is very energy-intensive. The feeling of fullness does not come immediately, but remains for a long time, because energy resources The energy produced by these types of coals is enough to last for a long period of time.

Important: It is advisable to consume any carbohydrates before 12 noon, until metabolic processes in the body begin to be inhibited.

Slow carbohydrates for weight loss - table

Complex coals, provided that the calorie content is calculated correctly, will not cause the formation of an extra percentage of subcutaneous fat. The list of foods containing these slow-digesting substances includes cereals, cereals, durum pasta, legumes, seeds, and nuts.

Table of slow carbohydrates for weight loss

Product	Carbohydrates, g	Proteins, g	Fats, g	Calorie content, kcal
Oatmeal	11,9	3,2	1,8	358
Pearl barley	22,7	3,2	0,5	102
Pshenka	17,2	3	0,8	92
Rice	17,3	1,5	0,2	79
Buckwheat	27,4	4,5	1,6	137
Semolina	72,2	9,5	1,9	326
Rye bread	49,8	4,7	0,7	214
Durum pasta	71,5	10,4	1,1	334
Potato	19,7	2,0	0,1	83
Beans	54,5	22,3	1,7	309
Peas	53,3	23,0	1,2	303
Zucchini	5,7	0,6	0,3	27
cucumbers	1,8	0,7	-	10
Tomatoes	4,2	0,6	-	19
Mushrooms (white)	2,4	3,3	1,5	32
Apples	11,3	0,4	-	46
Oranges	8,4	0,9	-	38
Grapefruit	7,5	0,8	0	37
Cherry	11,1	0,8	0	46

Will be a good helper in losing weight this remedy. The components of the candies have a gentle effect on the body and are 100% natural composition, this determines the absence of side effects.

Of course, it is especially important to combine taking pills with proper nutrition and physical activity. In this case, the effectiveness will be maximum, and the result will be noticeable on your face.

The benefits of slow carbohydrates

Slow carbohydrates contain many useful compounds necessary for adequate digestion and metabolic processes. Distinguish proper coals from the wrong ones you can use the glycemic index.

Glycemic index (GI) is an indicator that reflects the rate of breakdown and transformation of saccharides into glucose.

The low GI of complex foods indicates their slow digestion rate. This avoids insulin surges that provoke the conversion of excess carbon into adipose tissue, which consequently leads to obesity.

Thanks to slow coals, the body's endurance levels increase and the fat burning process accelerates. They keep you feeling full for a long time, which significantly reduces the number of calories in your daily diet.

Important: The benefits of slow carbohydrates are most pronounced in winter. They stimulate the production of serotonin in the body, which is responsible for good location spirit, and also help to keep warm.

How to consume carbohydrates during training?

The most beneficial effect of consuming complex coals before training is:

• Slowly absorbed in the body, they uniformly fill the blood with glucose. Just 40 grams are needed to ensure constant blood sugar levels.
• Besides, slow carbohydrates, taken before training, help increase endurance, which in turn contributes to better burning of subcutaneous fat.

Fast ones, on the contrary, are best taken after physical activity. Insulin released during their absorption has a positive effect.

Note! It promotes rapid delivery to the muscles nutrients, contributing to them speedy recovery, slowing down catabolic processes that destroy muscle tissue. To take after training, no more than 100 g is enough.

Porridge diets for weight loss

Maintaining a feeling of fullness for a long time, the absence of glucose spikes in the blood is a guarantee effective weight loss. Complex coals have these qualities. They form the basis of a variety of nutritional methods, including the method of losing weight using porridge.

Do you want to lose excess weight?

A slim figure is the dream of many women and men. I want to be at a comfortable weight without exhausting myself with strict diets and heavy exercises.

In addition, excess weight can lead to health problems! Heart disease, shortness of breath, diabetes, arthritis and significantly reduced life expectancy!

It has the following properties:

• Speeds up metabolism
• Burns fat deposits
• Reduces weight
• Lose weight even with minimal physical activity
• Helps reduce weight in cardiovascular diseases

Diet Six cereals

The nutritional method is designed for 7 days:

• on Monday - wheat porridge;
• Tuesday – oatmeal;
• Wednesday – millet;
• Thursday – barley;
• Friday – pearl barley;
• Saturday – rice;
• Sunday – any of the above.

Let's celebrate! Portion size doesn't matter. The technique will be effective only if you first (a couple of days) stop drinking alcoholic beverages, fried and junk food.

Stories from our readers!
“I don’t have a lot of excess weight, only about 5 kilograms. But these kilograms are located in a very unpleasant places, which cannot be corrected with exercises. Conventional diets also did not produce results - completely different parts of the body lost weight!

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Ten-day diet

• Designed for 10 days.
• Unlike the above diet, the choice of porridge does not depend on the day of the week.
• You are also allowed to diversify the dish by adding some dried fruits and nuts.
• During this period there is complete failure from sugar, bread, milk, meat, potatoes.
• 10-15 minutes before meals, be sure to drink 250 ml of water.

Important: You can stick to a porridge diet no more than once every six months. Exit from diets should be gradual!

Depending on human activity, to maintain normal course energy processes in the body, normal well-being, vital activity or weight loss, different amounts of coal are required.

Based on the desired goal, the indicator is calculated:

• for athletes, 5 g are required for each kg of weight;
• to maintain weight – 4 g per 1 kg of own weight;
• for weight loss you need 2.5 - 3 g per kg;
• lactating and pregnant women are recommended 5.5 g per kg.

What are fast carbohydrates?

As noted above, there is such a type of carbohydrates as fast (quickly digestible, simple or sugar). Simple substances are quickly broken down in the body and quickly absorbed into the blood. Within 5-10 minutes saturation and energy come, but their effect is short-term.

The feeling of hunger returns after short period time. Sugars pose a danger to your figure, so your daily intake must be kept within 20% of the total.

Important: Fast carbohydrates have a high glycemic index.

Fast carbohydrate table

In the struggle for relief, slender body will not be assistants:

• sugar and sweets;
• various baked goods;
• alcoholic drinks;
• dairy products (with sweet fillings), mayonnaise;
• chips, snacks.

Product	Carbohydrates, g	Proteins, g	Fats, g	Calorie content, kcal
sugar	99,5	0,3	0	374
honey	80,3	0,8	0	308
chocolate	52,4	6,9	35,7	547
marshmallows	78,3	0,8	0	299
baking	60,0	7,6	4,5	297
prunes	65,6	2,3	0	267
banana	22,4	1,5	0	92
White bread	50,7	9,4	2,7	327
grape	17,8	0,5	0	75
mayonnaise	2,4	3,3	67	624
cashew	13,3	25,8	54,3	647
waffles	53,1	8,2	19,8	425
caramel	77,3	0	0,2	291
cake	46,8	8,7	38,3	545
candies	54,6	3,9	38,6	576
gingerbread	77,1	4,4	2,9	333
ice cream	20,5	3,6	12,5	278

How do fast carbohydrates prevent you from losing weight?

The vast majority of fast coals do not provide any benefit to the body. They stop the main process for weight loss - the process of breakdown of lipid cells to produce energy when other resources are scarce. Quickly digestible coals provide the body with a lot of glucose, a third of which, when broken down, is converted into fat deposits.

If you ask the question which nutrient is the main source of energy, the answer is carbohydrates. Fats and proteins also act as “fuel” for the body, but with some features. The energy required to process proteins and fats will have to be spent significantly more than for carbohydrates. Let's look at the role carbohydrates for the human body in more detail.

Types of carbohydrates.

Exist fast and slow carbohydrates, their difference is in the speed of assimilation. Slow ones should be taken before the start of training, so they will give off energy throughout the entire period of sports. And quick ones - after completing the training (within 30 minutes).

This pattern is due to our body’s need to restore resources that were spent during training. For example, glycogen is restored only fast carbohydrates, and slow ones will take a long time to be absorbed, and the muscles will not receive the required component in a timely manner.

After the training process small dose fast carbohydrates (100-150 g) will help you restore spent energy and awaken “hunger”. This portion is enough so that the process of converting sugar into fats does not activate, and if we then, when eating, saturate our diet with proteins, then the body will begin to use its own reserves - fats of the subcutaneous layer. This is what it looks like perfect nutrition during training days.

Products with fast carbohydrates.

There is a list of products with big amount fast carbohydrates, however, there is no need to completely exclude them from the diet, because even among the protein components (in the form sports supplement) eat a small amount of carbohydrates. So here is a list of products with high content fast carbohydrates:

• vegetables with a large starch component;
• sugar;
• flour products (this does not include brown bread);
• drinks with a lot of sugar.

In details:

1. potato dishes (frying, boiling, frying, stewing);
2. soups that do not require long cooking;
3. fruit juices, soda and still drinks with a lot of sugar;
4. fruits with a sweet taste (bananas, watermelons, grapes);
5. various vegetables (corn kernels, turnips, celery (root), carrots);
6. cookies and other baked goods (sweet rolls, bread made from white or gray flour, bagels, rice biscuits, biscuits, donuts);
7. syrups.

By the way, the glycemic index of these food options is at least 69 units. This is a significant level that affects the amount of sugar (glucose) in the blood.

Slow carbohydrates have a lower glycemic index, which does not have as much effect on the amount of glucose in the blood. However, we must not forget that foods that contain fast carbohydrates have different characteristics. For example, fried potatoes have an index of 95 units, but bread made from white flour has only 70 units.

Alcoholic drinks They are also a fast carbohydrate. In particular, beer has a glycemic index of 110 units.

For those who want to lose weight, there is a table:

Product	Glycemic index
Potato	80-95
Fruits	63-100
Honey	89
Drinks, juices	65-75
Flour products	65-95
Sweets (waffles, cookies)	75-80
Vegetables	65-100
Food that doesn't require long cooking	66-93

This information allows you to navigate when choosing suitable nutrition. You just need to keep in mind that when choosing a product available in this table, you should take into account its glycemic index, it will be in the presented range of numbers.

It is recommended to consume less fast carbohydrates, and use them only when necessary (at the end of the training process). Otherwise, products with a large number fast carbohydrates will contribute to the appearance overweight bodies.

List of foods with slow carbohydrates.

There are special lists and tables of options for foods with slow carbohydrates that help reduce body weight (they have a low glycemic index).

Here detailed list:

1. Dill, basil, lettuce.
2. All legumes, including soy.
3. Cereal porridge Oatmeal, pearl barley, and millet are preferred. And semolina has a high glycemic index, so it is better not to use it.
4. Pasta made from durum wheat.
5. Low grade bread.
6. Fruits containing little fructose (kiwi, apple, cherry, tangerine). You need to know that dried fruits have a higher (usually 10-15 units) glycemic index compared to their fresh counterparts. And this level also becomes higher during heat treatment. Therefore, it is better to eat fruits in in the usual form. Fruit juices, and freshly squeezed ones too (even if you don’t add sugar), due to the lack of fiber, have an index close to upper limit.
7. Berries (plum, cherry, cranberry).
8. Natural yogurt no fillers.
9. Mushrooms.
10. Nuts, chocolate (the amount of cocoa beans in it should exceed 75%), sunflower seeds. These foods are considered high-calorie, but are broken down by the body rather slowly.
11. Vegetables (onions, cabbage, leeks, zucchini, tomatoes, spinach, Bay leaf, pepper).
12. Papaya, sweet potato (yam), mango, corn, persimmon. These products have the highest glycemic indices among all slow carbohydrates. Therefore, they must be used very carefully.

Many people who read the information described above will most likely have a question:

Will the list have to be changed significantly? food products, bought in stores?

Here we can answer that everything will depend on the specific case. It is necessary to resort to fast carbohydrates after heavy physical activity. Otherwise there will be a loss of strength. Therefore, in this situation, you should eat foods that have a high glycemic index. They will be absorbed quickly enough and will replenish lost strength. However, people leading an inactive lifestyle, or people trying to get rid of excess weight, should completely eliminate or significantly reduce these products and own diet based on slow carbohydrates. It should be kept in mind that the final decision must be made by the attending doctor and/or nutritionist. All the best, stay healthy!

Slow carbohydrates included in the daily diet contribute to normal operation all systems of the body. Eating foods rich in carbohydrate elements replenishes energy reserves, promotes the absorption of fats and proteins, maintains the correct balance of blood sugar levels, and provides effective work brain According to nutritionists, specific gravity carbohydrates classified as slow, in daily diet must be at least 50%. This will provide the person with balanced, proper nutrition.

What are slow carbohydrates?

Slow-type carbohydrate products are usually called complex. This is due to their structure. Complex compounds (polysaccharides) contain many simple molecules of glucose and fructose, in contrast to simple carbohydrate elements (monosaccharides), which consist of one or two molecules. Difference between monosaccharides and polysaccharides:

• Slow carbohydrates. Absorption begins at the moment of chewing, when the production of salivary enzyme is activated. Polysaccharide molecules take much longer to break down than monosaccharides. Because of this, a person has a long-term feeling of satiety, energy is produced for a long time.
• Fast carbohydrates. The simple structure of these compounds ensures their rapid processing. Glucose and fructose molecules quickly enter the blood, insulin production occurs due to sharp increase sugar level. With a lack of physical activity, unprocessed monosaccharides participate in the construction of fat cells.

An indicator of the rate of absorption of products with different types carbohydrate compounds is the glycemic index. Polysaccharides, as a rule, have a low value - up to 40, and monosaccharides have a high value - above 70. In some cases, complex elements can be converted into simple ones - this depends on the type of heat treatment. Both types of carbohydrate compounds are important for health, but there should be more foods with a low glycemic index in the diet.

Types of slow carbohydrates

To build a healthy diet with healthy foods, you need to know what constitutes slow carbohydrates. Polysaccharides differ in the combination of molecules in their structure. Main types of complex carbohydrate elements:

1. Starch. A common polysaccharide found in many foods: rice, wheat, corn, potatoes. Starch is gradually broken down in the body, providing glucose into the blood.
2. Glycogen. This is a “reserve” polysaccharide element of the body. Eating foods with complex compounds forms glycogen reserves in the liver. When the body requires energy, the organ breaks down the substance.
3. Cellulose. The element is found in whole grain bread, legumes, raw fruits, vegetables, nuts, mushrooms, and buckwheat. The substance does not provide the body with energy, since it is almost not broken down in the gastrointestinal tract, but it helps digestion and speeds up the process of digested food passing through the intestines.
4. Cellulose. Another name for fiber. It belongs to coarse dietary fiber, does not break down, improves the functioning of the gastrointestinal tract, removes toxins and harmful substances.
5. Insulin. The hormone that plays important role V metabolic processes when simple or complex carbohydrates enter the blood. Reduces the amount of sugar, enhances fat and protein synthesis.
6. Pectin. Type of fiber, soft dietary fiber. The substance lowers cholesterol levels and is useful for diabetes. Sources of pectin: apples, carrots, cabbage, dogwood, dates.

The role of slow carbohydrates for weight loss

Complex carbohydrate compounds are not stored in fat if consumed in moderation and in right time days. Daily norm products containing polysaccharides - no more than 60% of general diet. To provide the body with calories, you need to take food with complex compounds in the first half of the day, for breakfast. Dishes with polysaccharides at night, when is it better to eat protein food, load the body, become a help for gaining weight.

If a person is on a diet and does not exercise, dishes with monosaccharides (honey, pancakes, soft pasta, confectionery, bread made from white flour, sweet fruits - bananas, oranges) it is advisable to completely exclude. If you combine proper nutrition with intense physical activity, you can consume fast carbohydrates after training, and polysaccharides a few hours before training. Bread, oatmeal, and cottage cheese are suitable as snacks during the day for weight loss.

Sources of slow carbohydrates

List of products for daily consumption:

• porridge: oatmeal, buckwheat and others;
• muesli, bran;
• legumes (beans, peas);
• vegetables (cabbage, tomatoes, zucchini, cucumbers, potatoes);
• unsweetened fruits (avocados, grapefruits, apples, lemons);
• bread products: whole grain bread, lavash;
• durum pasta;
• mushrooms.

Table: list of foods containing slow carbohydrates

Knowing the glycemic index of different foods will help you create the right diet. The lower this indicator, the healthier product for the body. Table of polysaccharides:

Polysaccharide elements for normal functioning body, maintaining wellness and health. Complex structure carbohydrate compounds provide a person with energy, cause a feeling of satiety for a long time and prevent the accumulation of fats. Knowing which foods contain slow carbohydrates will help you make the right balanced menu for your daily diet.

With a lack of carbohydrates in the body, the intensity of training decreases, strength indicators and body tone decrease.

For weight training, slow (or, as they are otherwise called, complex) carbohydrates are especially important, as they can supply the body with energy for a long time.

Slow carbohydrates

By chemical structure slow carbohydrates belong to the group of polysaccharides, and their molecule contains big number fructose, glucose and many other different monosaccharides.

Monosaccharides are involved in many processes occurring in human body, in particular, they help process proteins and fats and improve liver function.

Experts recommend consuming foods rich in slow carbohydrates in the first half of the day, until carbohydrate metabolism in the body has not slowed down.

The body absorbs sugars in the form of glucose. The division of carbohydrates into fast and slow depends on the rate of conversion of saccharides into glucose. The rate of degradation measures special indicator- glycemic index. Slow carbohydrates have a low index. Foods containing slow carbohydrates increase blood glucose gradually, not abruptly.

The very process of digestion of foods with a low glycemic index, which begin to be absorbed even during the chewing process under the influence of the salivary enzyme, is also very important.

IN winter period the importance of slow carbohydrates increases. When it's cold outside, saccharides help produce a special hormone - serotonin, which helps the body warm up and affects mood.

So, main feature slow carbohydrates – low glycemic index, and, accordingly, long absorption. Slow Digestion complex carbohydrates do not cause a surge in insulin, which is responsible for processing excess carbohydrates into fat cells.

Taking slow-release polysaccharides after training is not recommended. At this time, the body needs a sharp influx of glucose to quickly restore energy balance. Slow carbs will do this over a long period of time.

The ideal time to eat foods rich in slow carbohydrates is immediately after waking up, when glycogen is actively produced in the body.

Types of slow carbohydrates

As already mentioned, complex carbohydrates consist of several molecular chains with a huge amount monosaccharides in them.

There are many types of slow carbohydrates: starch, chitin, glycogen, glucomannan, dextrin, cellulose. The molecules of these compounds contain many thousands of monosaccharides, which is why their breakdown and absorption takes a long time, with a slow release of energy to the body.

Carbohydrates should be at least 50% daily norm person by total kilocalories consumed. It is recommended to take slow carbohydrates before starting strength training. The dose to be taken is at least forty grams. Being absorbed slowly, carbohydrates evenly supply the blood with glucose, ensuring the required level in the athlete’s blood. Medical research have shown that under the influence of slow carbohydrates, fat is burned much faster, and endurance increases.

A stable and constant level of energy is the main function of slow carbohydrates. Human for a long time does not feel hungry, which, accordingly, allows you to reduce the number of calories consumed.

One of the main types of slow carbohydrates is, of course, starch. Starch is broken down slowly in the gastrointestinal tract, gradually turning into glucose, and maintains the concentration of monosaccharide in the blood. Sources of starch are grains and legumes.

Another type of slow carbohydrates, glycogen, is broken down into glucose in the liver, without the participation of additional enzymes.

When there is a deficiency of carbohydrates in food, glycogen is synthesized in the liver from fats and proteins. In the very large quantities glycogen is found in beef or pork liver.

There is a lot of glycogen in seafood, crayfish and yeast cells.

Fiber is practically not digested in the body, however, it is necessary. The point is that, passing through digestive tract, fiber cleanses the body, removes metal salts, toxins and cholesterol from the intestines. In addition, it increases the feeling of fullness due to increased bile secretion. The breakdown of fiber in the intestines does not allow putrefactive processes to develop.

Another polysaccharide, inulin, is by-product breakdown of fructose. Inulin is found in plants such as chicory and artichoke. Inulin is used for diabetes as a sugar substitute.

Complex carbohydrates are very rich in fiber, which is why they have a positive effect on digestive processes. By gradually supplying the blood with glucose, slow carbohydrates maintain a constant energy balance in the body and maintain a feeling of fullness for a long time.

Slow carbohydrates for weight loss (porridge diet)

The slow digestibility of complex carbohydrates is actively used in the development different diets for weight loss.

Porridge diets involve the use of a variety of cereals, with the exception of semolina. It is permissible to add to porridge: fruits, nuts, cheese, berries, honey.

The benefits of cereals lie not only in their content of slow carbohydrates; in addition, cereals contain fiber, which cleanses the intestines. Today, two types of cereal diets are actively used in the fitness industry. The first diet is designed for ten days, the second – for seven. Both diets are quite effective if you follow some rules.

The weekly diet, despite the fact that it lasts seven days, is called “Six Porridges”. Porridge made from a certain grain is eaten every day. So, on Monday it’s wheat porridge; on Tuesday – oatmeal; on Wednesday – millet; on Thursday – barley; on Friday - pearl barley; on Saturday - rice.

On Sunday, they eat any of the above porridges, or you can prepare a dish from all the cereals combined. You need to cook porridge in water without salt. A few days before the diet you should avoid fried, spicy dishes, from fast food and alcohol. The amount of porridge eaten is not limited.

A ten-day slow carbohydrate diet involves eliminating meat, sugar, fish, butter, poultry, baked goods, dairy products, bread, potatoes. These days you can eat any porridge (with the exception of semolina), prepared in water without adding salt, sugar or butter. Before eating you need to drink a glass of water.

It is acceptable to add a little honey, fruit or nuts to the porridge. The choice of cereals and the amount of porridge eaten depends entirely on your desire.

During a ten-day diet, you need to take additional vitamins so that the body does not feel a lack of them. It is permissible to carry out a diet on slow carbohydrates no more than once every six months. Exiting the diet is done gently, with the gradual introduction of other foods into the diet.

Main sources of slow carbohydrates

Slow carbohydrates are found in large quantities in cereals, cereals, bread products, and pasta. All these products mainly contain a type of complex carbohydrates such as starch, which, upon entering the body, undergoes hydrolysis, which leads to its breakdown into glucose and other monosaccharides.

Long-term absorption of starch becomes possible due to the special structure of its molecules.

When eating bread products, you need to be especially careful. For example, white bread contains compounds with a high glycemic index. Pasta and bakery products must be made from grain coarse, that is, undergo as few processing procedures as possible.

Natural sources of starch - corn and potatoes - have a high GI, so they cannot be considered sources of slow carbohydrates. It is better to give preference to cereals and all kinds of grains. Oatmeal, buckwheat and barley have the greatest value in terms of the presence of slow carbohydrates. These cereals have the lowest glycemic index, so the energy boost from one serving of pearl barley, oatmeal or buckwheat porridge will last for the longest time.

Legumes and nuts contain a large amount of fiber, and they contain much less starch. But fiber is essential for digestion.

Grocery list

Many foods contain slow carbohydrates. In most cases, the polysaccharide contained in foods is starch. The taste of products is usually neutral, unsweetened, unlike those containing fast carbohydrates.

At healthy way life is given close attention proper diet. For a balanced and healthy eating a person needs to consume sufficient quantity fats, proteins and carbohydrates, otherwise they will not be absorbed by the body. Slow carbohydrates are the main source of energy and ensure the full functioning of the brain. Their share of the daily calorie intake should be at least 40%.

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The essence of complex carbohydrates

Carbohydrates, depending on the speed of digestion and processing into glucose, are divided into fast and slow (complex). The rate at which the body obtains glucose is expressed in the so-called. glycemic index: for fast carbohydrates it is above 70, for complex carbohydrates it is below 40. The latter belong to the polysaccharides, ensure the breakdown of fats and proteins, and fill the body with energy.

Classification of carbohydrates

Slow carbohydrates include foods containing fiber in large quantities. It normalizes glucose levels and improves the digestion process. Eating foods that contain carbohydrates improves your mood, helps with weight loss, and improves general state. Their molecules contain several thousand monosaccharides, so their breakdown process is long. Slow carbohydrates include the following foods:

1. 1. Starch. The process of breaking down this polysaccharide in the intestines is long; it is slowly processed into glucose.
2. 2. Cellulose. Important source carbohydrates: cleanses the body of toxins and cholesterol. Good prevention intestinal diseases. Capable of preventing the process of decay.
3. 3. Glycogen. Indispensable for human body a substance that gives energy to the heart, liver, and muscular system.
4. 4. Cellulose. A plant polysaccharide that is broken down gastrointestinal tract slowly, releasing a lot of energy. Maintains blood normal level Sahara.
5. 5. Insulin. Formed by the decomposition of fructose. His maximum amount present in chicory and artichokes. Good substitute sugar for diabetes, therefore it is considered indispensable for diabetics.

Eat certain products who are rich complex carbohydrates. If you include them in your diet, the feeling of fullness will last much longer. Glucose will gradually enter the blood, providing energy for the whole day. Due to this, you can significantly reduce the number of calories consumed from food - this will lead to a decrease in body weight.

List of low glycemic index foods:

• starch;
• cereals and porridges (with the exception of semolina);
• cereals;
• legumes;
• durum wheat pasta;
• mushrooms;
• wild rice;
• fruits and berries (pears, apples, oranges, kiwis, plums, cherries);
• vegetables (onions, zucchini, cabbage, tomatoes, bell peppers);
• meat (veal, chicken);
• fish;
• greens (spinach, sorrel, parsley, lettuce).

Doctors advise both men and women to eat oatmeal, buckwheat or pearl barley porridge. They contain the most complex carbohydrates, but it is recommended to have dinner with foods containing increased content proteins - lean fish, chicken.

For weight loss

If you consume foods enriched with slow carbohydrates on a regular basis, then you can not only cleanse the body of toxins, but also reset excess weight without exhausting diets and physical training.

The process of losing weight will occur due to the full use of the energy received. Fast carbohydrates are able to release it immediately, before it has time to be deposited in problem areas in the form of fatty layers.

Many people believe that they need to eliminate foods rich in complex carbohydrates from their diet in order to effectively lose weight. But nutritionists claim that good nutrition it won't happen without them. In order to lose weight, fast carbohydrates are replaced with slow ones. The body absorbs them at a low rate, receiving energy. This diet is ideal for a hearty snack in the first half of the day, but you should avoid junk food such as dumplings, manti and an abundance of sweets.

Specially developed for weight loss different diets on porridge. A popular version of this diet consists of the main product - the porridge itself. This diet lasts a week and is prepared every day. different type of this dish:

• from wheat cereal;
• oatmeal;
• millet;
• barley;
• pearl barley;
• rice;
• oatmeal again.

Nuts, honey, berries and fruits are allowed as additives. The diet involves a complete abstinence from alcoholic drinks, fried and spicy foods.

Having become familiar with the rate of carbohydrate breakdown, you can exclude foods with fast carbohydrates from the menu. Scientists have been able to calculate the glycemic index of many common foods, and thanks to a simple table, it is easy to determine what is best to include in your diet:

Name	Glycemic index, per 100 g of product
Brown rice	60
Grape	40
Fresh green peas	40
Cereal porridge	40
Cereal and pumpkin bread	40
Unsweetened apple and orange juice	40
Spaghetti	38
Fish fingers	38
Oranges	35
Figs and dried apricots	35
Fresh carrots	35
Natural low-fat yogurt	35
Pears and strawberries	32
Peanut butter	32
Lima beans	32
Black beans	30
Green bananas	30
chickpeas	30
Apples and peaches	30
Red lentils	25
Grapefruits, plums and cherries	22
Pearl barley	22
Dark chocolate (more than 70% cocoa)	22
Canned Soybeans	22
Walnuts	15
Broccoli, cabbage, green pepper and eggplant	10
Mushrooms	10
Tomatoes, garlic, lettuce	10
Sunflower seeds	8

For diabetes

Maintaining stable blood glucose levels is very important for diabetics. Therefore, the most beneficial for them will be foods with a glycemic index of less than 40-60. They are absorbed by the body gradually and provide a long-lasting feeling of satiety without sharp jumps blood glucose.

These include:

• any vegetables (except potatoes);
• non-sugar fruits (pears, kiwi, grapefruits);
• legumes;
• cereals (except semolina);
• brown rice;
• whole grain flour products;
• bran.

The foods on this list can and should be eaten every day. Approximately 55% daily ration should represent slow carbohydrates with a low glycemic index.

Fast carbohydrates are also allowed to be consumed, but in a limited manner and in in rare cases.Most harmful for diabetics:

• bakery;
• sweets;
• alcohol;
• coffee;
• carbonated drinks.

In the diet of people with diabetes mellitus products with high content dietary fiber(vegetables, fruits, legumes, cereals): they slow down the absorption of carbohydrates.

Conclusion

Slow carbohydrates are good source obtaining energy, useful for cleansing and proper functioning of the body. They are necessary in the diet when proper nutrition, active and healthy lifestyle. This is a good way to satisfy your hunger without the risk of gaining overweight.

And a little about secrets...

The story of one of our readers, Irina Volodina:

I was especially saddened by my eyes, surrounded by large wrinkles plus dark circles and swelling. How to completely remove wrinkles and bags under the eyes? How to deal with swelling and redness?But nothing ages or rejuvenates a person more than his eyes.

But how to rejuvenate them? Plastic surgery? I found out - no less than 5 thousand dollars. Hardware procedures - photorejuvenation, gas-liquid peeling, radiolifting, laser facelifting? A little more affordable - the course costs 1.5-2 thousand dollars. And when will you find time for all this? And it's still expensive. Especially now. That's why I chose a different method for myself...