Carbohydrates – the important element in a human body providing with its energy. Their shortcoming can cause violations in work of many bodies, and the surplus usually leads to excess weight. To provide themselves with these substances and at the same time not to damage to a figure, it is important to use as much as possible complex carbohydrates as they are considered as the most useful to health.
Difference of complex carbohydrates from simple
Carbohydrates represent the organic matter consisting of separate units – saccharides. Those which consist of one unit (monosaccharides) belong to plain carbohydrates, and to difficult – consisting their three and more units (oligosaccharides and polysaccharides). The main difference between them consists in the speed of their splitting in an organism.
Plain carbohydrates possess the high glycemic index and at hit in blood are split almost instantly. It leads to increase in level of insulin which is developed to lower concentration of glucose in blood. The remains of sugar are steadily postponed in a liver in the form of a glikolen, and then pass into subcutaneous fat.
Complex carbohydrates are split very slowly, increasing sugar level gradually, and evenly load an organism with necessary energy. As a result of such natural process the pancreas isn't required to produce hormone insulin, so health hazards these substances don't constitute. That is why complex carbohydrates are considered as useful and the uses both doctors, and nutritionists are recommended to daily.
What products contain complex carbohydrates
With complex carbohydrates pasta from firm grades of wheat, bread from whole cereals or bran, the brown rice and other grain, except semolina are rich. Such substances also contain in corn, lentil, peas, barley, soy, haricot, beans. There are complex carbohydrates in the form of cellulose at vegetables and fruit. The exception is only made by grapes and banana – they contain plain carbohydrates. Especially there are a lot of complex carbohydrates in dried apricots, grapefruit, plums, oranges, avocado, pears, spinach, pepper, various cabbage and squash. In smaller quantity these substances contain in sheet greens and mushrooms.
As it is correct to use the products rich with complex carbohydrates
That complex carbohydrates brought the maximum benefit to an organism, it is important to use products rich with them in the first half of day, it is desirable, for breakfast. Then they are completely processed by an organism into the energy necessary for the person throughout the day. That is why it is more useful to have breakfast porridges with fruit, muesli and bread of a rough grinding with pieces of cereals. Such dishes since morning not only will bring benefit to an organism, but also will leave feeling of satiety for long time. It is the best of all to eat vegetables in the fresh or prepared view for lunch and also vegetables soups, bean, mushrooms and other products rich with complex carbohydrates. For a dessert it is possible to eat fruit. And here it is more useful to have supper protein products, otherwise complex carbohydrates won't manage to be processed into energy, and their remains will be postponed in problem places.