Диети

За да отслабнете: Ето колко въглехидрати консумирайте дневно!

https://zdravno.net/dieti/za-da-otslabnete-eto-kolko-vaglehidrati-konsumirayte-dnevno/164371 Zdravno.net
Людмила Велинова
1022
За да отслабнете: Ето колко въглехидрати консумирайте дневно!
Людмила Велинова
1022

Въглехидратите са важни за енергийния баланс на организма

 

Но излишъкът, както и неправилния им избор, пречи на регулиране на теглото.Според спецовете въглехидратите трябва да са 45–65% от калориите за деня.

 

 

Ако искате да отслабнете, трябва да се съобразите с телесното си тегло, физическата активност и здравословното си състояние.

 

 

При заседнал начин на живот трябва да консумирате по 3-5 г въглехидрати на килограм тегло.При интензивни тренировки количеството се увеличава почти двойно. Добре е да приемате сложни въглехидрати-зеленчуци, пълнозърнести храни и бобови култури.

 

 

Те са богати на фибри, усвояват се бавно и контролират апетита.Важно е също приемат на въглехидрати да се комбинира с протеини- 10–35% от калориите, както и със здравословни мазнини, в размер 20–35 процента.

 

 

Освен че дават енергия, въглехидратите се грижат за цялостното ни здраве.Тези вещества регулират нивата на кръвната захар, регулират теглото, грижат се за здравето на мозъка. Правилно подбрани, те имат антиоксидантен ефект, намаляват възпалението и се грижат за имунитета.

 

 

Регулираните нива на кръвната захар пък поддържат здравословен метаболизъм. Сложните въглехидрати предпазват от резки скокове на кръвната захар, от диабет тип 2, също поддържат нормално кръвно налягане.

 

 

 

 

 

 

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