There are several simple advice, following which you will be able with ease there are favourite dishes, without adding themselves centimeters to waists. The porridge, bread, potato and pasta excluded by doctors from a dietary food allowance as menacing to symmetry, are from now on rehabilitated. Thanks to understanding from where its Majesty Golod undertakes, you will be able easily to regulate process of saturation and satiety, without limiting yourself to a rigid framework of diets.
Glucose, insulin, GHEE are links of one chain
For a start we will understand that occurs in an organism and that we can make to prevent excess fatty deposits. The amount of glucose, and in other words the sugar which is contained in products and getting to blood after a meal is called the Glycemic Index (GI). For splitting of this sugar process of digestion is entered by insulin. Everything that insulin didn't ""spread out"" on organism cages, is postponed in any given places, bringing us a lot of disappointment . From that, high or low Glycemic Index at a product, depends how many sugar will come to blood with food.
Was considered earlier that if a product sweet, then respectively and high-calorie. However at bread higher GHEE, than at ice cream. Now it is proved that the GHEE can be reduced with success at products with its high content that will automatically make them less high-calorie. And if to choose for food products with a low GHEE, then it is possible not only to lose weight, but also to support him without efforts.
Food as the raised stress source
When the person eats a product with a high GHEE, a large amount of insulin is thrown out blood at once. And insulin is stress hormone, for this reason the organism reacts promptly – lays fat in store. Insulin can aggressively behave, without allowing the necessary enzymes to split fat. You can vanish literally in gym, and the arrow of scales at the same time won't tremble. The paradox is also that eating products with a high GHEE, you through a short period begin to die of hunger again literally. And hormone of a stress promotes that you want high-calorific food.
According to medical statistics, people with obesity have an increased insulin level in blood. All-around champions among products with a high GHEE it: white loaf, sugar – 100, potatoes – 95, beer and dates – whole 110 and 103 respectively. If to eat products with a low and average GHEE, up to 55, then it is possible to lower and not to gain weight. Fish and meat treat such products, the GHEE in them is close to zero.
Correctly we combine we prepare and we eat
At the GI many products it is possible to lower if it is correct to combine or prepare. Decrease in the index even on 10 points will already result in notable results – lowering of the level of sugar in blood.
For example, if potatoes to cook or bake in a peel and is with small (no more teaspoon) amount of oil, its GHEE can be lowered on 10-15 points.
To lower the GHEE at porridges, choose wholegrain grain, grits instead of flakes and pearl barley instead of a wheaten sechka.
Buy pasta from wheat of firm grades and boil them to a condition of "al-dante" that inside they were a little tverdovata.
Eat the cooled and again a little warmed up food. If to freeze bread, and then to thaw at the room temperature, it is possible to lower its GHEE on 10-12 of points. The same treats also vareniki. This process is connected with restructuration of starch, contained in products. When drying there is approximately the same process, the number of the GHEE points decreases. But nutritionists all the same recommend to eat bread no more than 200 grams a day, otherwise glucose level in blood won't decrease.
Don't buy overripe and strongly soft vegetables and fruit, in them the GHEE is much higher, than in immature.
If to combine products with a high GHEE and a dairy products, it is possible to reduce its level. It is connected with the fact that some combinations of products interfere with receipt of sugar in blood. For example, if to wash down cake or cookies with unsweetened yogurt or kefir or to supplement a dish with a high GHEE a vegetable salad or it is better greens and the whole vegetables and fruit. Cellulose in the whole vegetables and fruit constrains receipt of sugar in blood, and in a crushed fruits of cellulose it is less. Thus, the eaten apple is more useful to an organism and a figure, than apple juice.
The there are less insulin jumps, the less you hunger both respectively less having a snack and the general caloric content of a daily diet is lower.