There has been much publicity in recent years on the carbohydrate or carbohydrates. It has been said time and again that this food group produces energy and reduces obesity and cardiovascular problems, among others. While it is true that we need and should be part of a healthy diet is important that we know how to use it as a diet high in carbs (carbohydrates) may be responsible for many of our current health problems, including obesity , excess cholesterol and triglycerides, diabetes, menstrual problems, arthritis and other
Carbohydrates or carbs include fruit, vegetables, cereals and grains and their derivatives such as bread, pasta, flour, and to some extent, vegetables. No doubt we need carbs (carbohydrates) to live. For example, the brain uses glucose from carbohydrates (carbohydrates) as its main energy source. The body has a “pantry” to keep the glucose (once saved renamed glycogen). These are the liver and muscles. But the reserves available to the body are limited and sell out after certain hours.
This is why it is essential that we eat regularly during the day. If, on the contrary, we eat too many carbs (carbohydrates) or they have a high glycemic index (how quickly the glucose from carbohydrates (carbohydrates) into the blood), reservations will be filled soon and the rest of glucose that float around in the blood should become fat to be stored. Conclusion, carbs (carbohydrates) we gain weight more easily than we think.
When levels of glucose in the blood rises, the pancreas stimulates the production of the hormone insulin, which is responsible for keeping the glucose in the pantries. However, this is not their only mission: to save time, also ensures that the stored fat does not burn. For this reason, though insulin is very important to stay alive, avoid producing large quantities. Without doubt, the most effective way to control insulin levels is by eating foods with low glycemic index. Recall that the higher the glycemic index, increased production of insulin.
The glycemic index of a food depends on several factors:
If it is composed of glucose, fructose or galactose
The pasta, bread, cereals and grains in general, starches and vegetables are converted into glucose, which enters more rapidly into the blood that fructose (in fruit) and galactose (milk products). The more sweet is a food, usually the higher the glycemic index.
For example, foods with a high glycemic index are:
* Sugar, honey and glucose.
* Dried fruits.
* Bananas, grapes, figs and melons.
* Potatoes, beets, peas, corn, turnips, sweet potatoes and cooked carrots.
* White bread and comprehensive.
* White and brown rice.
* Refined or sugary cereals.
The fat in food
This is vitally important to prevent excessive insulin production and metabolism. This fat is so necessary to health is called essential fatty acids are vital for weight loss.
Essential fatty acids are found mainly in:
* Nuts.
* Seeds and their oils.
* Fish.
The roughage
This though is not absorbed, slow down the entry of carbohydrates (carbohydrates) into the blood. For this reason, juices (but highly recommended in general) and refined grains are not suitable for hormonal imbalances or to lose fat.
So, as we just saw, a bowl of oatmeal with soy milk and some sesame seeds, pumpkin, sunflower and flax, and an apple, are an ideal combination for weight control: it has a low glycemic index, fiber and essential fatty acids.
Furthermore, we have another hormone produced in the pancreas called glucagon, which mobilizes fat and is antagonistic to insulin. Glucagon is stimulated by the intake of protein (meat, fish, eggs, nuts, seeds, seaweed, cereals and pulses, soy products and dairy products). This does not mean we should eat only protein, since the excess of these can produce high levels of acidity in the blood and therefore a demineralization. Ideally, a ratio of carbs (carbohydrates) 2: protein 1. In other words, rice, vegetables, bread, fruit and other carbs (carbohydrates) to include in a meal must physically occupy twice the protein we consume. For example, a fillet of fish the size of the palm must be accompanied by a salad the size of two palms.
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