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Benefits Of Dietary Carbohydrates And How Do it

If you interpret carbohydrate diet with no carbs at all, then you are wrong. Carbohydrate diets require that consume food sources or drinks that contain carbohydrates, but with smaller portions. The term can also be referred to as a low-carbohydrate diet (a low-carb diet).


Carbohydrates are naturally abundant in grains, vegetables, fruits, nuts, and milk. Carbohydrates are also called complex carbohydrates. In addition, there is also the refined carbohydrates or simple carbohydrates in the flour or sugar, which is used in processed foods. For example, white rice, bread, pasta, cake, candy, soda or other sweet drinks.



Lose Weight and Prevent Disease


The body uses carbohydrates as the main energy source. Immediately after consumption, carbohydrates are broken down into sugar and blood absorbed as glucose or blood sugar. Then, the body will secrete insulin, so glucose can be used as an energy source. Unused glucose is then stored in the liver, muscle, or other cell which can also be converted into fat.


This is what actually lies behind the idea carbohidrat diet to lose weight. By lowering the intake of glucose, it is expected that the body will burn fat as an energy source. Carbohydrate diet is also called the even more effective short-term weight loss when compared to a low fat diet.


What is important are the benefits of carbohydrate diet to lower triglycerides, ie particles that carry fat in the blood flowing. Also carbohydrate diet while increasing HDL also known as good cholesterol. Another benefit of dietary carbohydrate is to prevent and help correct metabolic disorders, diabetes, high blood pressure, and cardiovascular disease.


However, to avoid a decrease in carbohydrate intake drastically. Carbohydrate intake of less than 20 grams per day will not only make the body begins to utilize fat as a source of energy, but is also likely to cause side effects. These side effects are headache, fatigue, bad breath, constipation or even diarrhea.


Portions Carbohydrate Diet


In normal conditions, the recommended intake of carbohydrates more than half of the total calories. If the intake of 2,000 calories per day, then the carbohydrate portion of approximately 900-1300 or as much as 225-325 grams.


Then, how many carbohydrates in carb diet? Generally, carbohydrates are restricted 60-130 grams containing 240-520 calories. Carbohydrate intake of less than 60 grams per day, has been classified as very low.


If you eat food in the pack, so to determine the amount of carbohydrates you can read food labels. Additionally, you can estimate the amount of carbohydrates in other foods to know in advance the types of foods and servings of carbohydrates in it.


For example, you can obtain the intake of 15 grams of carbohydrates in a slice of bread, ½ cup oatmeal, 1/3 cup of cooked rice or pasta, biscuits 4-6 crackers, or ½ of bread burger. In addition, 15 grams carbohydrate intake can also be obtained from about 1 cup soy milk, 100 grams of fresh fruit, ½ cup of fruit in containers, ½ cup of starchy vegetables, 2/3 cup nonfat yogurt, a cup of soup, a small piece of cake, ½ cup of ice cream, ¼ medium sized fries, and a teaspoon of sugar, honey, jam or syrup.


To obtain optimal benefit carb diet, does not only require the restriction of carbohydrate intake, but also the type of carbohydrate consumed. Beans, vegetables, fruits, and low-fat dairy products can be a healthy carbohydrate choice. Meanwhile, simple carbohydrates such as white rice, pasta, bread, and sweet candy advised restricted, even avoided. What is important in carbohydrate diet is protein such as fish, chicken, meat, and vegetables. Studies show that weight loss in carbohydrate diet also caused more intake of protein and fat that make satiety last longer.


Not only the type of intake that can affect your diet, but also how many times you eat in a day can affect your health and weight. Some doctors say the intake of five times a day with the kind of high-fiber foods can help maintain gut health and avoid constipation (constipation).


The advice to eat five times a day may be based on diet theory to divide the intake of every 3 hours during the day. This means that the body does not need to store calories as it will be updated every 3 hours, with the last intake of calories is less than another day's intake.


A study says eating soy 2 hours before the next meal can help munurunkan blood sugar levels in diabetics. This is because soy contains carbohydrate that is not easily broken down so that blood sugar levels do not spike. Consisting of soy foods also will satiate longer, so the next meal portions will be smaller. This situation can membuatberat weight and avoid obesity.


If you are interested in a diet of carbohydrates, consult first with your doctor or nutritionist. Customize your carbohydrate diet with the health condition of each.

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