The daily diet as our best friend or a killer?
In order to live, our body needs energy, which it gets from food. The biggest source of energy is sugar, glucose. The process proceeds by digestion of food in the stomach and intestines.Subsequently, glucose is produced in the liver, which is distributed to all cells of the body. Glucose is either just burned, consumed, or stored in fat reserves. The process of combustion or storage is fast or slow. The rate of speed is called the glycemic index, so-called "GI". Foods with a high GI changes in glucose fast foods with a low GI changes in glucose more slowly. This significantly affects the burning or storing. This process arranges insulin, a hormone that sends glucose to where it is needed, once it gets into the bloodstream. If glucose is released slowly, just a small amount of insulin, which then has plenty of time to think about where to send glucose. However, if the glucose released quickly, it means that in the bloodstream occurs much glucose, panic occurs that causes a large amount of insulin. Insulin with excess glucose to do that, it is stored in fat deposits that damage cells. If this occurs frequently, this process leads to weight gain, obesity.High insulin levels cause many health problems, leading to faster aging damages the cells, causing hardening of the arteries, causing diabetes (diabetes). It is therefore important to eat mainly foods with a low
The more you eat, the more insulin is produced, which induces appetite, hunger, drowsiness, nervousness, depression, pain
Foods with a low GI
FOOD TO MEDIUM GI
Foods with a high GI
meat, fish, eggs
white and brown bread, bagels
oil, butter, margarine, milk
barley, buckwheat, couscous
potato sweet potatoes
Biscuits, crackers, crisps
Nougat, donuts, candy, cookies
chocolate, nuts, seeds
biscuits, yogurt, milk
apricots, bananas, figs, mango
avocados, cherries, grapefruit
white wine, kiwi, citrus, plums
plums, prunes, raspberries, strawberries
Pineapple, Grapefruit Juice
tomatoes, artichokes, asparagus
Orange, lemon juice
eggplant, broccoli, carrots
Red and white wine
sprouts, cabbage, cauliflower, celery
cucumber, garlic, beans, salad
mushrooms, peas, peppers
radishes, spinach, onions
beans, lentils, soybeans
water, tea, milk
tomato, apple, carrot juice
Why eat foods with a low GI
- You will have a healthy heart, blood vessels passage, cholesterol balance, prevent major diseases
- We keep a proper weight, you do not have to worry about obesity, your skin will be young, firm and wrinkle free
- Avoid higher sebum, so you will not worry acne, your eyes do not need glasses
- You will have a strong immune system, prevent cancer of the breast, pancreas, you do not have to worry about stroke, myocardial
- We keep your brain activity, a good memory, attention, you'll still be active, extend the age
"LONG LIFE" - long life expectancy only good choice right diet DISCARD carbohydrates from your diet
Of the three sources of calories as protein, fat and carbohydrates, carbohydrates are the only ones that are not necessary for survival. Without carbohydrates can live peacefully. All you need is obtained from the proteins and healthy fats.
However, we preserve vegetables, which are a great source of vitamins, minerals and other nutrients. Fundamentally, however, omit the potatoes, husked rice, pasta, bread from white, wheat and rye flour. In the small amount you can consume beans, green peas, lentils, couscous and peanuts. Suitable vegetables are: cabbage, kale, carrots, broccoli, beets, spinach, lettuce, celery, cauliflower, zucchini, cucumbers and aboveground vegetables in general.
What happens when you overeat or eat inappropriate foods. Excess food and bad eating habits such as pharynx, insufficient chewing, grinding food in your stomach produces excessive warmth and humidity. Food begins to rot before processing. This creates an environment that can be compared to the compost heap, which is very
suitable land for the development of bacteria, viruses and fungi. They then cause a variety of diseases such as ulcers, gallstones, intestinal inflammations, eczema and others.
FOOD NOT RECOMMENDED
white meat and dark
whole wheat bread
raw fruits and vegetables
products made with white flour
sugar, sweets, biscuits
A few important tips
1 / Do not worry about hunger. Arrange the food on 4-5 doses.
2 / Eat regularly, at the same time.
3 / Indulge in a day at least 20 minutes a movement, even a light. Avoid sauces, cream, pizza, fries, fatty foods.
4 / Include in your diet soup, just clear, not creamy. Satiates you and you to the main meal you eat significantly less. Soup also banish hunger and the body and excreted less insulin.
5 / If you want to skip the snack, never the afternoon. You ate more at dinner.
6 / Afternoon fits fruit, add it to yogurt or a piece of whole wheat bread, otherwise you'll be hungry, fruit is dispels hunger, quite the contrary.
7 / Drink regularly, it is best flavored still water. During the day you should drink at least 2 liters of water.
8 / Remember that diets will not solve anything! Any diet will always rebound effect, because her holder will always return to their original eating habits. It is therefore necessary to change the access to food for life.
9 / Understand and acquire good habits and those to follow. Starvation because you will achieve just that the body vystresuje and you may gain more weight than you had before the diet.
Calculating heart rate for burning 220 - 0.65 x age
TABLE OF CONSUMPTION kcal
sleep 65 kcal
sitting at the TV 100 kcal
writing / eating 130 kcal
Window Cleaning 350 kcal
engraving / cutting 450 kcal
run 450 kcal
driving a car 140 kcal
cleaning 180 kcal
Garden 220 kcal
jumping 450 kcal
Ride - bike 600 kcal
Dance 600 kcal
walk 300 kcal
yoga / golf 300 kcal
swimming 3500 kcal
sguash 800 kcal
Football 800 kcal
skiing 1,200 kcal
Download in PDF format (CZ)