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

Carbohydrates are the main source of energy for the body. The lack of so-called coals negatively affects the well-being of a person - deterioration of the brain and physical activity, weakness, fatigue.

These substances provide energy, which is necessary for the decomposition of lipids (fats). Consuming the “right” carbohydrates promotes weight loss by triggering active work organism over their assimilation. But coals coals - strife. Not all of them are equally useful.

Important: A number of nutritional practices that call for a reduction in carbohydrate intake can adversely affect metabolic processes and the body as a whole.

What are slow carbs?

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, given 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 the metabolic processes in the body begin to be inhibited.

Slow carbohydrates for weight loss - table

Complex coals, subject to the correct calculation of calories, 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, 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
Millet	17,2	3	0,8	92
Rice	17,3	1,5	0,2	79
Buckwheat	27,4	4,5	1,6	137
Manka	72,2	9,5	1,9	326
Rye bread	49,8	4,7	0,7	214
Durum macaroni	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

It will be a good help in losing weight this remedy. The components of sweets gently affect the body, have 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 efficiency will be maximum, and the result is noticeable on the face.

The benefits of slow carbohydrates

Slow carbohydrates contain many useful compounds necessary for adequate digestion and metabolic processes. Distinguish correct coals from the wrong ones using 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 carbs into adipose tissue, which leads to obesity.

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

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

How to consume carbohydrates during training?

The most beneficial effect is the use of complex coals before training:

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

And fast, on the contrary, it is better to take after physical activity. The insulin released during their assimilation has a positive effect.

Note! It promotes rapid delivery to the muscles nutrients by promoting them speedy recovery, slowing down catabolic processes that destroy muscle tissues. For reception after training, no more than 100 g is enough.

Diets on cereals for weight loss

Maintaining a sense of satiety for a long time, the absence of glucose surges in the blood is a guarantee effective weight loss. Complex coals have such qualities. They form the basis of a variety of nutritional methods, including the method of losing weight on cereals.

Do you want to lose 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, overweight can lead to health problems! Heart disease, shortness of breath, diabetes, arthritis and a markedly reduced life expectancy!

It has the following properties:

• Accelerates metabolism
• Burns body fat
• Reduces weight
• Lose weight even with minimal physical activity
• Helps to reduce weight in cardiovascular disease

Diet Six cereals

The nutrition methodology 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.

Note! Portion size doesn't matter. The technique will be effective only if you previously (a couple of days) refuse to drink alcohol, fried and junk food.

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

A friend advised me to “disperse” my metabolism and ordered these sweets. I was very pleased with the natural composition, pleasant taste and ease of use! Combined with light diet And plentiful drink. I recommend!"

Diet Ten Day

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

Important: you can follow a diet on cereals no more than 1 time in half a year. Exit from diets should be gradual!

Depending on the activity of the person, to maintain normal flow energy processes in the body, normal health, vital activity or weight loss, a different amount of coal is required.

Based on the desired goal, the indicator is calculated:

• for athletes, 5 g is required for each kg of weight;
• to maintain weight - 4 g per 1 kg of its 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 carbohydrate as fast (quickly digestible, simple or sugar). Simple substances quickly split in the body, quickly absorbed into the blood. Saturation and energy come within 5-10 minutes, but their action is of a short-term nature.

The feeling of hunger resumes after short span time. Sugars are dangerous for the figure, so the daily rate of their consumption must be kept within 20% of the total.

Important: fast carbohydrates have a high glycemic index.

Table of fast carbohydrates

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

• sugar and sweets;
• various pastries;
• alcoholic drinks;
• dairy products (with sweet fillers), 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
marshmallow	78,3	0,8	0	299
muffin	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 fast carbohydrates interfere with weight loss?

The vast majority of fast coals do not bring any benefit to the body. They stop the main process for weight loss - the process of breakdown of lipid cells to produce energy in the absence of other resources. Fast-digesting coals give the body a lot of glucose, a third of which, when broken down, is converted into body fat.

If you ask the question, what nutrient is the main source of energy, then the answer will be carbohydrates. Fats and proteins also act as "fuel" for the body, but with some peculiarities. The energy required for the processing of proteins and fats will have to be spent much 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 in the speed of assimilation. Slow ones should be taken before the start of the workout, so they will give energy for the entire time of playing sports. And fast - after the completion of the training (within 30 minutes).

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

After the training process small dose fast carbohydrates (100-150 gr.) will help you restore the expended energy and awaken "hunger". This portion is enough to not activate the process of transition of sugar into fats, and if we then, when eating, saturate our diet with proteins, then the body will begin to use its own reserves - subcutaneous fats. Approximately looks like this perfect nutrition during training days.

Foods with fast carbohydrates.

There is a list of products big amount fast carbohydrates, however, they should not be completely excluded from the diet, because even among the protein components (in the form sports supplement) have a small amount of carbohydrates. So here is the list of products great content fast carbohydrates:

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

In details:

1. potato dishes (frying, boiling, fries, 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 grains, turnips, celery (root), carrots);
6. cookies and other pastries (sweet rolls, white or gray flour bread, 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 in the blood (glucose).

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

Alcoholic drinks are also fast carbohydrates. 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 does not require long cooking	66-93

This information allows you to navigate, 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 body.

List of foods with slow carbohydrates.

There are special lists and tables of food options with slow carbohydrates that contribute to weight loss (have a small glycemic index).

Here detailed list:

1. dill greens, basil, lettuce.
2. All legumes, including soy.
3. Cereal porridge. Oatmeal, barley, millet are preferred. And semolina has a high glycemic index so it's best not to use it.
4. Pasta from durum wheat.
5. Bread of low grades.
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 fresh counterparts. And this level becomes higher during heat treatment. Therefore, it is better to eat fruit in usual form. Fruit juices, and freshly squeezed ones too (even if no sugar is added), due to the lack of fiber, have an index close to upper bound.
7. Berries (plum, cherry, cranberry).
8. natural yogurt without 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 the body breaks down rather slowly.
11. Vegetables (onion, cabbage, leek, zucchini, tomatoes, spinach, Bay leaf, pepper).
12. Papaya, sweet potato (yam), mango, corn, persimmon. These foods have the highest glycemic index of all slow carbohydrates. Therefore, they must be used very carefully.

Many people who read the information described above are likely to have a question:

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

Here you can answer that everything will depend on the specific case. Fast carbohydrates should be resorted to after a lot of physical activity. Otherwise, there will be a breakdown. Therefore, in this situation, you should eat foods whose glycemic index is high. They will be assimilated quickly enough, and will make up for lost strength. However, people who lead an inactive lifestyle, or people who are trying to lose weight, should completely eliminate, or quite a lot, reduce these products and make up own diet based on slow carbohydrates. It should be borne in mind that the final decision should be made by the attending physician and (or) nutritionist. All the best, stay healthy!

Slow carbohydrates, which are part of the daily diet, contribute to normal operation all body systems. The use of food rich in carbohydrate elements replenishes energy reserves, promotes the absorption of fats and proteins, maintains the correct balance of blood sugar levels, provides efficient work brain. According to nutritionists, specific gravity slow-moving carbohydrates daily diet must be at least 50%. This will provide a person with a balanced proper nutrition.

What are slow carbs?

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

• Slow carbs. Assimilation 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 fullness, energy is produced for a long time.
• Fast carbs. The simple structure of these compounds ensures their rapid processing. Molecules of glucose and fructose quickly enter the bloodstream, insulin is produced due to sharp increase sugar level. With a lack of physical activity, unprocessed monosaccharides are involved in the construction of fat cells.

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

Types of slow carbohydrates

To build the right diet with healthy foods, you need to know what slow carbohydrates are. Polysaccharides differ in the combination of molecules in their structure. The 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, ensuring the entry of glucose into the blood.
2. Glycogen. This is a "reserve" polysaccharide element of the body. The use of foods with complex compounds forms a glycogen store in the liver. When the body needs energy, the organ breaks down matter.
3. Cellulose. The element is found in whole grain bread, legumes, raw fruits, vegetables, nuts, mushrooms, buckwheat. The substance does not provide the body with energy, since it almost does not break down in the gastrointestinal tract, but it helps digestion, speeds up the process of passage of digested food through the intestines.
4. Cellulose. Another name for fiber. Refers to coarse dietary fiber, does not split, 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 bloodstream. Reduces the amount of sugar, enhances fat and protein synthesis.
6. Pectin. Type of fiber, soft dietary fiber. The substance lowers cholesterol levels, useful in diabetes. Sources of pectin: apples, carrots, cabbage, dogwood, dates.

The role of slow carbohydrates for weight loss

Complex carbohydrate compounds are not deposited in fat if consumed in moderation and in right time days. daily rate products containing polysaccharides - no more than 60% of general diet. To provide the body with calories, it is necessary to take food with complex compounds in the morning, for breakfast. Dishes with polysaccharides at night when it is better to eat protein food, load the body, become a help for mass gain.

If a person is on a diet and does not play sports, dishes with monosaccharides (honey, pancakes, soft pasta, confectionery, bread made from white flour, sweet fruits - bananas, oranges) it is desirable to completely exclude. In the case of a combination of proper nutrition with intense physical activity, fast carbohydrates can be consumed after training, and polysaccharides before training a few hours before training. Bread, oatmeal, 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, pita bread;
• durum pasta;
• mushrooms.

Table: list of foods containing slow carbohydrates

Knowing the glycemic index of different foods will help you make the right diet. The lower this indicator, the healthier product for the body. Polysaccharide table:

Polysaccharide elements for normal functioning body, maintenance wellness and health. complex structure carbohydrate compounds provides a person with energy, causes a feeling of satiety for a long time and prevents the accumulation of fats. Knowing which foods contain slow carbohydrates will help you make the right diet. balanced menu for daily diet.

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

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

Slow carbs

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

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

Food rich in slow carbohydrates, experts recommend eating in the morning, while carbohydrate metabolism in the body did not slow down.

Sugars are absorbed by the body in the form of glucose. It is on the rate of conversion of saccharides into glucose that the division of carbohydrates into fast and slow depends. The rate of splitting measures special indicator- glycemic index. In slow carbohydrates, this index is low. Foods containing slow carbohydrates increase blood glucose gradually, rather than abruptly.

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

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 does not cause a surge of insulin, which is responsible for the processing of excess carbohydrates into fat cells.

Taking slow polysaccharides after training is not recommended. The body at this time needs a sharp influx of glucose in order to quickly restore energy balance. Slow carbs will do it for a long time.

The ideal time to eat a meal 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 are composed of several molecular chains with huge amount monosaccharides in them.

There are a lot of 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 assimilation takes a long time, with a slow return of energy to the body.

Carbohydrates should be at least 50% daily allowance person by total kilocalories consumed. Slow carbohydrates are advised to take before starting strength training. The dose for admission is not less than forty grams. Assimilated slowly, carbohydrates evenly supply the blood with glucose, providing the necessary level in the athlete's blood. medical research showed that under the influence of slow carbohydrates, fat is burned much faster, and endurance increases.

Sustained and constant energy levels - this is the main function of slow carbohydrates. Human for a long time does not feel hunger, 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 in the gastrointestinal tract slowly, gradually turning into glucose, and maintains the concentration of monosaccharide in the blood. Sources of starch are cereals, legumes.

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

When carbohydrates are deficient in food, glycogen is synthesized in the liver from fats and proteins. In the very in large numbers glycogen is found in beef or pork liver.

Lots 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 enhances the feeling of fullness due to increased bile secretion. The breakdown of fiber in the intestine does not allow putrefactive processes to develop.

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

Complex carbohydrates are very rich in fiber, so they have a positive effect on the digestive processes. 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.

Cereal diets are 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 the content of slow carbohydrates in them, in addition, cereals contain fiber that cleanses the intestines. To date, two types of diets on cereals 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, was called "Six cereals." Porridge from a certain cereal is eaten daily. So, on Monday - this is wheat porridge; on Tuesday - oatmeal; on Wednesday - millet; on Thursday - barley; on Friday - barley; on Saturday - rice.

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

A ten-day diet on slow carbohydrates involves the exclusion from the diet of meat, sugar, fish, butter, poultry, baking, dairy products, bread, potatoes. These days you can eat any porridge (with the exception of semolina), cooking on water without adding salt, sugar or oil. Before eating, you need to drink a glass of water.

It is permissible to add a little honey, fruits or nuts to cereals. The choice of cereals and the amount of cereal eaten completely depends on your desire.

With a ten-day diet, you need to additionally consume vitamins so that the body does not feel a shortage in them. A diet on slow carbohydrates is permissible to carry out no more than once every six months. The exit from the diet is done gently, with the gradual introduction of other foods into the diet.

The main sources of slow carbohydrates

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

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

When using 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 grinding, that is, go through 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 cereals. 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 charge from one serving of barley, oatmeal or buckwheat porridge will last for the longest time.

Legumes and nuts are high in fiber and low in starch. But fiber is essential for digestion.

Grocery list

Slow carbohydrates contain many foods. In most cases, the polysaccharide contained in the products is starch. The taste of products, as a rule, is neutral, unsweetened, unlike those that contain fast carbohydrates.

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

IT IS IMPORTANT TO KNOW! Fortuneteller Baba Nina:"There will always be plenty of money if you put it under your pillow..." Read more >>

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 of obtaining glucose by the body 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 polysaccharides, provide the breakdown of fats and proteins, and fill the body with energy.

Classification of carbohydrates

Slow carbohydrates in large quantities include foods containing fiber. It normalizes the level of glucose, improves the process of digestion. Eating foods that contain carbohydrates improves mood, helps in weight loss, improves general state. Their molecules contain several thousand monosaccharides, so they have a long cleavage process. Slow carbohydrates include the following products:

1. 1. Starch. The process of splitting this polysaccharide by the intestines is long, it is slowly processed into glucose.
2. 2. Cellulose. important source carbohydrates: cleanses the body of toxins, cholesterol. Good prevention bowel diseases. Able to prevent 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 in the blood normal level Sahara.
5. 5. Insulin. Formed by the decomposition of fructose. His maximum amount present in chicory and artichokes. good substitute sugar in diabetes mellitus, therefore it is considered indispensable for diabetics.

Eat certain products who are rich complex carbohydrates. If they are included in the diet, then 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 with food - this will lead to a decrease in body weight.

List of low glycemic foods:

• starch;
• cereals and cereals (with the exception of semolina);
• cereals;
• legumes;
• pasta from durum wheat;
• mushrooms;
• wild rice;
• fruits and berries (pears, apples, oranges, kiwi, 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 barley porridge. It is they that contain the most complex carbohydrates, but it is recommended to have dinner with products with high content proteins - low-fat fish, chicken.

For weight loss

If you eat foods enriched with slow carbohydrates on regular basis, then you can not only cleanse the body of toxins, but also reset excess weight without debilitating 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 you need to eliminate complex carbohydrate-rich foods from your diet in order to effectively lose weight. But nutritionists say that good nutrition will not be without them. In order to lose weight, fast carbohydrates are replaced by slow ones. The body absorbs them at a low rate, receiving energy. Such food is ideal for a hearty snack in the morning, but junk food such as dumplings, manti and an abundance of sweets should be discarded.

Specially designed 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 kind this dish:

• from wheat groats;
• oatmeal;
• millet;
• barley;
• barley;
• rice;
• oatmeal again.

As an additive, it is allowed to use nuts, honey, berries and fruits. The diet involves a complete rejection of alcoholic beverages, fried and spicy.

After reviewing the indicator of the rate of breakdown of carbohydrates, 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
Apple and orange unsweetened juice	40
Spaghetti	38
Fish fingers	38
oranges	35
Figs and dried apricots	35
fresh carrot	35
Natural low fat yogurt	35
Pears and strawberries	32
Peanut butter	32
Lima beans	32
black beans	30
green bananas	30
Turkish peas	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 peppers and eggplant	10
Mushrooms	10
Tomatoes, garlic, lettuce	10
sunflower seeds	8

With diabetes

Maintaining a stable blood glucose level is very important for diabetics. Therefore, the most useful 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 feeling of satiety without jumps blood glucose.

These include:

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

Products from this list can and should be eaten every day. Approximately 55% daily ration should represent exactly slow carbohydrates with a low glycemic index.

Fast carbohydrates are also allowed, but limited and in rare cases.Most harmful for diabetics:

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

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

Conclusion

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

And some secrets...

The story of one of our readers Irina Volodina:

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

But how do you rejuvenate them? Plastic surgery? Learned - not less than 5 thousand dollars. Hardware procedures - photorejuvenation, gas-liquid peeling, radiolifting, laser facelift? A little more affordable - the course costs 1.5-2 thousand dollars. And when to find the time for all this? Yes, it's still expensive. Especially now. So for myself I chose a different way ...