Simple. Found in soda pop, white bread, white rice, candy, syrups. They are very quickly digested. The result – the level of glucose (sugar) in the blood rises sharply, and after some time again – the feeling of fatigue and hunger. And in simple carbs there is very low nutritional value, but most calories.
Sophisticated. Found in whole wheat bread, oatmeal, brown rice, beans, peas and vegetables. They absorbed more slowly, so glucose (sugar) in the blood to more evenly. Hence, the feeling of satiety for a long time and there is a burst of energy. And yet – complex carbohydrates rich in various nutrients, and they are much less calories than simple carbohydrates.
You can mix in one go and proteins and complex carbohydrates. But know this: for each of us there are certain combinations of incompatible products. Watch for them, and you can easily identify them. Drink a glass of water before eating. The stomach is a little stretched and self-control will be easier. Even doctors believe that the constant omissions of food and irregular meals – main reasons for the development of gastritis, gastric ulcer and 12 duodenal ulcer, bile stasis with subsequent formation of gallstones. Draw your own conclusions.
1. EAT BREAKFAST. Waiver of breakfast affects the reading speed and memory capacity to concentrate. Children who do not eat in the morning, worse refer to the study. This is true for adults. Perhaps, then, that you have refused breakfast, explains why sometimes you can neither work. Or why is it so difficult to concentrate on the work closer to the lunch.
Eat breakfast cereals with bran, whole grain bread, skim milk, fruits. They will provide you with complex carbohydrates, so glucose will enter the bloodstream slowly and evenly. And within a few hours of your brain and muscles will get the necessary energy. You will provide your body with vitamins and minerals that are essential for high performance. Great start to the day!
2. DO NOT OVEREAT AT DINNER AND EAT SLOWLY. After a hearty lunch, you will be hard work. Scientists have found that after dinner over 1000 kcal reduced the level of mental activity. Fatigue and sleepiness are more common in those who used to dine closely. To avoid overeating, plan ahead, when, where and what you eat during the day.
Do not hurry! The signal from the stomach, it is already full, to the brain only after 20 minutes. So do not ignore the advice to get up from the table before you were filled. The faster you absorb food, the more calories you consume.
And yet – do not eat in a dimly lit room and choose a smaller plate. These simple tips will also help you eat less.
3. EAT LUNCH AND protein foods. Carbohydrates, of course – the fastest way to get energy, but if the day does not balance the protein, you will be sleepy. The fact is that carbohydrates raise serotonin levels produced by the brain (known as the hormone of happiness), and it has a calming effect on the body. The protein also limits the production of serotonin, that is, provides mental clarity. But do not completely rule out foods rich in carbohydrates, and lean only on food rich in proteins. In your diet carbohydrate and protein should be balanced.For lunch, eat protein-rich lean meat, fish, low-fat cheese, milk and eggs. And for balance – foods containing complex carbohydrates: bread, fruit and vegetables.
4. SUPPLY OF FOOD FOR SNACKING on the case, if you can not eat normally. If you sometimes do not get breakfast or lunch, can not stand up to the next meal to replenish energy reserves. Snack to the body enough calories to lunch or dinner.
And do not be afraid to kill your appetite! Body needs to recharge, to overcome fatigue. Snack food is better, in which a lot of carbohydrates, but low in fat and protein. Calorie snack should be 200-300 calories.
For example, eat a bagel with 30 g of cheese and drink a glass of vegetable juice. Another option of snack – a cup of low-fat yogurt and a cup of fruit salad. This meal will provide you with carbohydrates – the main source of energy.
5. INCLUDE PRODUCTS RICH IN COMPLEX CARBOHYDRATES in each meal. In contrast, fat and protein complex carbohydrates in the blood begins to flow almost immediately. Complex carbohydrates are composed of linked glucose molecules, so they need more time to digest than simple carbohydrates to digest, and as a result of glucose into the blood more evenly.
For breakfast eat cereals, bagels, bread or fruit. At lunch and dinner choose pasta, rice, potatoes, vegetables and beans.
As a carbohydrate-rich snack are good crackers, fruits. You can have a bite for a variety of cold baked potatoes, rice with raisins and cinnamon cereal with low sugar content.
6. YO CAN HAVE PRODUCTS THAT ENHANCE ENDURANCE. Stock up on these products at work or carry them with you so you can always have a snack or “enhance” normal food intake. It will also help maintain strength, if you can not eat on time.
Small packages of fruit juice, dried fruit, small packets of crackers, cereal or nuts loaves weigh a bit and put in any – even the smallest bag. But, when necessary, they are able to maintain your strength!
7. EAT EVERY 3-4 HOURS. And then during the day, your energy will not exhaust. Experts recommend eating at least 3-4 times a day at least, because for its digesting is necessary a little over three hours. And scientists have proved that recharges the brain snack. Daily snack 15 minutes prior to testing showed that people in the control group improves memory, increases the level of composure (15-20%). The subjects were willing to solve complex mathematical problems and to work with the text as opposed to those who do not snack.
And do not be afraid to gain extra pounds! Constant weight is easier to maintain for those who eat 3, 4 and even 5 times a day than those who hold a two-or three-way litany.
8. TRY TO EAT AT ONE AND THE SAME TIME. This habit helps control the amount of food eaten and “recharge” the body when you want. Generally there are at the same time, one of the basic rules of supply. Organism in a timely manner to food intake, that is, allocates the necessary digestive juices. The result – the food is better digested.
When fed regularly, performance begins to “walk”. Big breaks between meals, and then another and overeating can cause fatigue in the worst possible moment.9. CUT BACK ON SWEETS. Chocolate or a glass of soda – not the best way to regain strength. Suppose you think that they charge you with energy. In fact, in most sweets there are a lot of fat and a little of nutrients. So you can feel the lack of energy, stay one’s stomach with something sweet as sugar affect the chemical processes in the brain. A high level of efficiency you can provide a balanced diet.
Eat sweets only occasionally. If you can not live without them, eat it during or immediately after meals. And then the sweets contained in simple carbohydrates will be mixed with everything that you eat, and sugar in the blood will flow more slowly.
10. CUT BACK ON CAFFEINE. You can easily cope with the loss of strength before lunch or afternoon, after drinking a cup of coffee, strong tea or soda that contains caffeine. Just do not all know that fatigue can be caused by caffeine – or rather, his overdose (for some it is more than five cups of coffee, strong tea or soda with caffeine per day). And as a consequence – the nervousness, nausea, insomnia and palpitations. Try not to lean on coffee, if you, for example, slept poorly.
CALORIES OF LUNCH:
To 1300 kcal.
This is enough to easily eat and recover. The main thing – the right balance of essential nutrients.30% of protein – 400 calories.
25% of “good” fat – not more than 300 calories.
45% of complex carbohydrates – less than 600 calories.
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