Among all nutrients, complex carbohydrates are the main source of energy for the body. Carbohydrates are also a necessary component for an effective method of losing weight. In the process of a series of complex chemical reactions taking place inside the cells, the body converts fat into energy. Carbohydrates are a match that burns fats at the cellular level.
Complex carbohydrate foods are high in fiber. This mostly plant-based food is primarily whole and almost unprocessed foods. Passing through the human digestive system, they are practically not digested. Undoubtedly, there are many reasons for loading yourself with a large amount of carbohydrates, especially when it comes to whole, unprocessed foods. However, first of all, you must understand that there is a certain limit to the body’s ability to accumulate them.
Once the carbohydrate stores have been converted to the required amount of glycogen, the liver begins to process their excess into fat, which is then stored under the skin and in other parts of the body.
Bread, cereals, rice, pasta and all grain products are foods that contain complex carbohydrates that you need every day to maintain health and provide the body with energy. But, unfortunately, people use these products very little today to facilitate the cooking process and improve the taste, we grind and grind them. Hence the term crushed cereals. As a result, the croup is divided into smaller particles. So, for example, wheat grain can be crushed to produce cereal from unshelled wheat, fine-grained wheat and whole-grain flour of the highest quality. In addition, sprouts, seeds, as well as the shell protecting the sprouts and other insides of the grain are removed during processing. When the endosperm — the starch layer protecting the sprout — is separated from the corn grain, corn grits or flour are obtained.
Another processing technology is peeling, in which the rice or pearl barley husk is removed and the rest is smoothed. As a result, we have white rice or pearl barley. Since the sprouts and the shell of the grain are removed, the nutrients contained in them, such as fiber, unsaturated fats, protein, iron and several B vitamins, also go away with them during the production of cereal products (cereals, granola) during enrichment. However, fortified cereal products are no longer as nutritious as natural cereals. Therefore, their consumption should be minimized. Moreover, compared with the original product, they lack enough fiber. Need to consume more whole grains. First, they are richer in fiber. Secondly, unlike processed foods, such cereals practically do not cause insulin resistance — a condition when, due to an inadequate reaction of body cells to insulin in the blood, sugar levels rise. The consumption of refined foods in large quantities can lead to the development of insulin resistance. Studying in the hall, you are probably used to eating a lot of oatmeal, rice and other cereals to get a result. For a change, you can experiment with lesser-known foods that contain complex carbohydrates, which, however, are available in many supermarkets.
But, for starters, let’s dwell on ordinary complex carbohydrates, which are the main source of energy.
You should have buckwheat in priority among all cereals. The most nutritious, enriched with vitamins, and providing the body with energy for a long time. Great for taking before workout.
Further, in the mornings for breakfast, accept as a law, this carbohydrate is the main source of energy — oatmeal cooked on water, if you are losing weight. Provides a feeling of satiety for a long time and gives a boost of energy in the morning for the whole day. Oatmeal is rich in protein, vitamins, fiber. Prohibit yourself oatmeal, which does not require cooking. Such porridge is highly processed, it is quickly absorbed. That is, it is already a fast carbohydrate that will raise blood sugar spasmodically.
Further, brown rice — this carbohydrate is the main source of energy for training in the hall. The rice shell contains all the vitamins and fiber, it also hinders the rapid absorption of the body, it turns out the gradual flow of glucose into the blood. Eat an hour before your workout, will provide good performance for lifting weights. Do not confuse with plain polished rice — it is a light carbohydrate that is quickly absorbed. White rice, although cereal, is greatly processed, the entire shell is removed, and with it all the vitamins and fiber, and naked starch comes to our shelves.
Another cereal worth paying special attention to is pasta and only from durum wheat. Other pasta also bypass. Most girls completely refuse flour products and pasta also falls on this list. But they should be included in the diet, but only pasta from durum wheat. They are also absorbed by the body for a long time and provide the body with gradual glucose entering the bloodstream. Excellent product containing complex carbohydrates.
Do not forget about the legume family. This is generally a unique product, a find for vegetarians. Beans, peas, lentils, chickpeas are considered not only a source of slow carbohydrates, but also a source of vegetable protein. In 100 gr. Legumes contain approximately 20 grams of carbohydrates and 20 grams. vegetable protein. Legumes must be present in your diet.
Perhaps the most basic is stated, but we don’t forget about the other cereals and include them in the diet, they are also rich in various vitamins and fiber. The main thing is not to take cereals that do not require cooking, are highly processed, with various flavors added. It’s better to cook it yourself and then add fruit or dried fruits to the porridge. Imagine, in a word.
Before training, an excellent meal to provide energy may be the following option: 70 — 80 gr. meat is not fat, 1 tbsp. l bean, 2 tbsp. l brown rice, vegetable salad. All this an hour before training and an excellent training is provided for you. I wish you success in your work for your figure.