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There are many tiles of glycemic ínces on the Internet.Under this text (I could not put the link because it takes a long time to load the page), you have a link with a table, more or less all are similar.
carbohydrates: the different types
We should know the different types of carbohydrates, fast and slow, since according to their glycemic index they will be more convenient or less.
60% of the calories we consume must come from foods rich in carbohydrates, but it is necessary to recognize the different types.
The first concept that we have to understand is the existence of slow and fast absorption carbohydrates (complex and simple, respectively), the difference between them lies in the speed of absorption in our body, that is, the time that passesSince we take them until they are used, this depends on their glycemic index (the speed with which they raise blood glycemia)
Its essential function is to provide energy to the organism (in the form of glucose), an energy that we compare it with that produced by proteins or fats is clean by not leaving almost waste in the body.This energy is of vital importance for the nervous system and the brain, whose cells need a balanced glucose contribution daily.
How carbohydrates act
Glucose or blood glycemia values must remain within limits;When we surpass them, the pancreas secrets a hormone called insulin, whose function is to transport blood sugar to the cells.
If insulin secretion increases abruptly, due to the consumption of rapid or high glycemic absorption carbohydrates, the cells receive more glucose than necessary causing an excess of energy that ends up storing in the liver in the form of glycogen, substance to be used whenGlucose levels are complete.Once the glycogen reserve is complete, the excess is transformed into fat.
Subsequently, it can lead to a low blood glucose drop, as well as a sudden feeling of hunger and fatigue, which causes the need to ingest simple sugars again ... creating an addiction that only leads us to weight gain.
On the contrary, complex carbohydrate foods should be 80% of the total we consume daily because their assimilation does not cause these ups and downs.This is due to its slow digestion, glucose is slowly absorbed, and insulin secretion is gradual.In this case, the cells do not have to deal with "surpluses", so they absorb glucose as they need it.
Types of carbohydrates
Carbohydrates are composed of sugars, perono everyone has in their composition the same varieties.As we have mentioned, carbohydrates are classified as simple or of anxious and complex absorption or slow absorption.
* Fast absorption carbohydrates: are formed by glucose, fructose or dextrose: honey, sugar, fruit juices, refined flours and their derivatives, such as sweets, bread, etc.and also the entire fruits with their fiber.
* Slow absorption carbohydrates: They are formed by more complex molecules, than to be absorbed by our body must be digested by stomach and intestine before being absorbed as simple sugars.In this group are starch, glycogen, cellulose: whole grains, legumes, vegetables and some fruits such as red fruits, strawberries or cherries.In general, the absorption speed depends on the fiber or fat content and the manipulation it has received, the more refined, the higher the is the higherThe glycemic index of a food.
The most advisable carbohydrates
* Integral rice: The rice grain is covered by a shell rich in protein, vitamins and minerals (magnesium, phosphorus and selenium) being a product that is not refined retains its nutritional power and provides carbohydrates that are easily digested and releasedenergy slowly.Within the different types of grains, the long -grain and basmati rice are absorbed more slowly than those of short grain (greater tendency to stick and get rid of)
* Biological integral bread: made with mother's yeast and integral flour resists several days without getting hard while digesting better.It is rich in group B vitamins and germ own.
* Chickpeas: This legume stands out from the rest for its low absorption speed, is recommended for those who make great physical efforts or are in an age of development.19% of its weight corresponds to the protein content while they are rich in minerals and vitamins of group B.
* Strawberries, cherries: its low sugar content corresponds to the levulosa, which is very slowly assimilated.It is rich in iron, antioxidant vitamins and group B. Its consumption is recommended in detoxification diets, diabetes and children.Preferably they must be eaten alone and on an empty stomach or as a snack, they also usually season salads or serve as dessert.
María Suriguez
Bachelor of Food Science and Technology.Postgraduate in Nutrition and Dietetics
This is the glycemic index link.
Link ... UC%E9mic >
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