Carbohydrates are the main and main power source which is necessary for an organism. For this reason at sharp reduction of carbohydrates (for example, on low-carbohydrate diets) feelings of slackness and fatigue are frequent.
However carbohydrates have one "side effect" - their increased use leads to a set of weight. How to be? The answer is simple - to give preference to slow (complex) carbohydrates and to reduce fast (simple).
Types of carbohydrates
All carbohydrates are divided into two main types: simple and difficult. Monosaccharides (fructose, glucose, a galactose) and disaccharides (lactose, a maltose, sucrose) belong to plain carbohydrates. Complex carbohydrates are presented by group of polysaccharides - it is starch and cellulose.
Complex carbohydrates are called still slow because process of their splitting takes place a long time. As a result they give more energy and better sate. Plain carbohydrates are acquired not for long and almost completely therefore they received the name "fast". Feeling of saturation after the use of this type of carbohydrates short.
The list of the products containing slow (complex) carbohydrates:
- Chiselly bread with bran, a rye bread, whole-grain bread
- Pasta from a coarse flour
- Brown rice
- Lentil, Turkish peas (chick-pea)
- Dry usual peas, dry beans
- Oat flakes
- Dairy products
- Fresh fruit
- Green vegetables, soy
- Dark chocolate
Consumption rate of carbohydrates
How many carbohydrates need to be used in day to provide energenichesky requirements of an organism, but at the same time not to recover? Norm 3 portions a day are considered - it is 170-300 g, the bigger quantity can already lead to a set of weight. However teenagers are allowed to increase this indicator to 340-370 g.
- Important! Carbohydrates in a diet have to be mainly slow, it is better to reduce istochnka of fast carbohydrates (sweeties, fancy bread, sparkling water, ice cream, etc.) to a minimum.
As it is correct to make a diet
It is considered that in day it is necessary to use 4-5 portions of cellulose, 3 portions of slow carbohydrates and 1 portion of fruit.
- 1 portion of cellulose is 1 vegetable or 200 ml of a vegetable dish
- 1 portion of slow carbohydrates is 1 piece of whole-grain bread of the size of a palm, a glass of boiled pasta from whole-wheat flour or 200-300 ml of the made porridge.
- 1 portion of fruit is 1 fruit or a glass of berries