Healthy, Sexy Body

Many readers will probably be bored, reading theoretical detail proposed in this post. But if not explained, in the most concise form, what are the main types of foods, the reader won't understand the risks to the very core of the method of weight loss, as we try to set in this blog.
Foods are fit to eat products containing a quantity of organic components such as protein, fat, carbohydrate, vitamins and mineral salts. Furthermore, they have water, and some materials that can't be assimilated such as vegetable fibre.


Protein

These are organic compounds that build cells of living matter - bones, muscles, brain, etc. consist of simple molecules called amino acids. Some of them are produced in the organism are mobilized from other food. Amino acids, adopted by the food are plant and animal. Come from animal meat, fish, cheese, eggs, milk. Plant found in soybeans, almonds, hazelnuts, palnozarnestiya bread and some vegetables. The ideal option is to be consumed in equal quantities of plant and animal protein.
The organism needs a protein to build their cell structure, to draw energy from them once they turn into glucose, to produce certain hormones and nevromediatori *, to build nukleinovite acids necessary for its reproduction.
Poor protein in food reflects poorly on the body - muscle mass decreases, the skin is nabrachkva, etc. The children must take daily at 60 g protein. For adult dose is up to 90 d, calculated by taking 1 g per kilogram of weight per day. D minimum is 55 for women and 70 g for men.
Protein must be at least 15 percent of daily energy intake of adult individual. If a person yade much protein and not moving enough, beltachniyat surplus in the body turns into uric acid, whose high level in the blood can cause gout.
Only eggs among all animal and plant products create the required balance of amino acids. The lack of an amino acid can prevent the absorption of other amino acids in food therefore must have and plant and animal protein.
Nutrition, based exclusively on vegetable protein (vegetalizam) is nebalansirano because of the lack tsistein creates problems with hair and nails. Conversely, vegetarianskiyat regime, including eggs and dairy products can be balanced.


Carbohydrates

These are molecules composed of carbon, oxygen and hydrogen.

Glikemiya (level of blood sugar)
The simplest sugar, glucose is the primary fuel of the body. Postponed for e in the form of glycogen in the muscles and liver.
Fasting level of blood sugar (glycaemia) is usually 1 g per litre of blood. Once a person izyade vaglehidratna food - bread, honey, pasta, pastries, the next level rises (depending on the type of vaglehidratite). Then, when the pancreas sekretira blood insulin and sugar declined to enter into cells. Then the blood glucose is restored.
Vaglehidratite has long been divided into two categories depending on the ability of the body to absorb them.
Rapid absorption are monozaharidite or simple sugar (glucose) and dizaharidite (sucrose, ie ordinary sugar), which are contained in the refined sugar in honey and fruit. Call them so because of the belief that the simplest composition of the molecule allows them to razgrazhdat almost immediately after it come in the body.
Are called slow those carbohydrates with complex molecules during digestion must be razgradeni chemically to simple sugars (glucose). This is in vegetables such as starch, which has smyatalo that slowly and continuously released sugar in the body.
But modern studies have shown that the complexity of carbohydrate molecule in no case affect the speed of degradation in her body.
It was found that vaglehidratite razgrazhdat is best about 30 minutes after meals. Monozaharidite (glucose and fructose from fruit and honey) released into the blood sugar at least once they come complex carbohydrates (polizaharidite of grain products, flour, potatoes and dried vegetables) and finally - dizaharidite (refined white sugar, maltozata of beer and lactose of milk).

Glycaemic index

Glucose is a major index proizvolniyat 100. The index is higher, as is higher hiperglikemiyata (presishtaneto blood sugar) over the vaglehidrata.
Industrial processing of products increased their glycemic index. To facilitate vaglehidratite be classified as "good" (low glycaemic index) and "poor" (high index).
"Bad" carbohydrates are in the white sugar (pure, in jam or cakes), in rafiniranite pasta and cereal products (white bread and white rice husked), in potatoes, carrots, maize and bananas.
"Good" carbohydrates are those in palnozarnestiya and black bread flours, in paddy rice, lentils, most fruits and vegetables with many vegetable fibre (leeks, turnips, green beans, salad and marula), which contain very little carbohydrate.

Fats (lipids)

These are complex molecules of plant and animal origin. Vegetable fats contained in sunflower oil, in the olive oil in rape oil, in fastachenoto oil in margarine and others. Animal fats are those in meat, fish, cheese, cow's butter, cream, etc.
We can classify fat and type of fatty acids, which are compiled. Has saturated fatty acids in meat, kolbasite, eggs and dairy products. Nenasiteni fatty acids are those that remain liquid at room temperature (sunflower oil, olive oil). Some of them may be compressed by hidrogenirane - such example is margarinat.
Fats contain many vitamins (A, D, E, K) and major fatty acids (linoleic and linolova) required for sinteziraneto of various hormones.
Grease is used hard in the presence of "bad" carbohydrates and there are also large accumulation of fatty depots. Entirely possible fats in cooking is essential to limit, not suffer the taste of the dishes.
Fats, which raise the level of cholesterol appear in tlastite meat kolbasite, cow's butter, cheese, lard, milk products.
Fats, which increase less level of cholesterol are found in eggs, crabs, scallops and poultry meat (no skin).
Preferably are plant fats, such as sunflower, maize and rape oil, and oil. Fats in fish not take part in holesterolniya metabolism, but prevent cardiovascular diseases, as snizhavat level of triglycerides and prevent obstruction of blood vessels (thrombosis). It is advisable to eat fat fish (salmon, tuna, mackerel, herring, sardines).
The method of weakening offered in the book is based on the choice between "good" and "bad" carbohydrates, between "good" and "bad" fats. Tip: prekalyavayte with no animal fat!


Vegetable fibre

These substances are contained mainly in vegetables, fruits and grain products in raw form. Though no particular significance in the energy exchange of the body, plant fibres, especially fibre, ligninat, pektinat smolite and play extremely important role in digestion. They provide good intestinal road. In the absence of sufficient quantity of vegetable fibre is obtained constipation. Are rich and vitamins, trace elements and mineral salts * whose absence can cause serious illness. Prevent the absorption of fat in the process of digestion and reduce the risk of arterioskleroza.
On the other hand, plant fibre restrict toxic effects of certain chemicals, such as colours. Some of them prevent colon many risks and in particular from cancer.
Unfortunately, very few of the citizens of industrialized countries consume desirable daily intake of 40 g fibre plant. (Italiantsite example, whose cuisine is based on pasta works, only 30 years have used much more fresh and dried vegetables and praveli makaronite from black meal with all the plant fibre of grain.) Today is zamenilo vegetables, meat and pasta works made from white flours, which are removed from plant fibre. According to medical authorities in these countries this is precisely the reason for mass palneene and common cancer of the digestive system.
Mainly consumption of foods rich in vegetable fibres contribute to healthy low blood sugar.

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Already mentioned that the protein is absolutely necessary for the human body because it contains amino acids, which he alone can not produce. This applies also to certain fats that contain vitamins, and for two main fatty acids (linolovata and linolenovata). Only vaglehidratite are considered less necessary because the organism can produce glucose from fat its landfills.
Some foods are rich in both protein and fat as meat. On the other hand, large amounts of energy are derived only from vaglehidratite and fats. So later in the statement of the method, the case for some food, it is classified in one of the following categories:
-- Vaglehidraten (with the refinement of "good" or "bad");
-- Locally;
-- Plant-vlaknest.