A widespread myth that carbohydrates - almost the most dangerous enemies of the ideal figure, debunked. Thanks to the efforts of the American Dietetic Ellen Kuntz and Francesco Lagerman Roth slimming world got a long-awaited chance to say "goodbye" diet doctor Ducane and lean on ... potatoes and pasta!
The mystery of the "magic" of starch
Not so long ago the western book market added another "diet" bestseller «The Carb Lover's Diet» («The diet for lovers of carbohydrates"), which made a lasting impression on the Americans. Still: accustomed to pace yourself with all sorts of strict diets, they could not think that everything from which they tried to give - pasta, bread, potatoes and other carbohydrate "goodies", in fact, not only do not harm the figure, but on the contrary, help lose weight.
How? It turns out Carbohydrates - discord. So, simple carbohydrates (such as the famous glucose, fructose and sucrose) are easily digested by the body, and are major sources of so-called "fast" energy: one has only to swallow a donut or drink a cup of sweet tea, we immediately feel a surge of strength. However, a clear excess of simple carbohydrates in our diet (more than 100 grams per day) can lead to unpleasant consequences such as obesity, diabetes, atherosclerosis and other serious diseases. But also completely exclude them from the diet is dangerous: the lack of simple carbohydrates in the blood appear so-called "ketone bodies" - a product of incomplete oxidation of fats that lead to various disorders of the CNS, and even to a reduction in life expectancy (particularly in the most ardent supporters of the hard carbohydrate-free diets ).
As for the complex carbohydrates, they are getting in our gastrointestinal tract, absorbed much more slowly (for example, starch and dextrin), or not at all digestible (fiber)
. Dietary favor of complex carbohydrates at one time appreciated the Frenchman Michel Montignac, who developed a special system of supply based on the so-called glycemic index - values shows how much glucose gets the body together with the product to supply the higher the glycemic index, the "insidious" product
. Certain complex carbohydrates (eg, starch) in this respect were "devious" ie, Montignac their index too high to consume them blindly
. Nutritionists advise possible to exclude from the diet of potatoes and other starchy foods, especially - do not combine carbohydrates with fats
. No less carefully treated to starchy foods and developer newfangled protein "diet of the Future", the Danish Arne Astrup nutritionist who suggested people to lean on lean poultry and fish, but the potatoes on a par with bakery he firmly said "no"
But the American nutritionists, having carefully studied the mechanism of splitting complex digestible carbohydrates, bet on it ... starch and it has paid off. It turned out that starch also can be different: there is a so-called resistant starch (RS - resistant starch) - the substance is not broken down in the small intestine due to the absence in the body of special enzymes. This type of starch contained in the most familiar to the Russians products: potatoes, beans, legumes, whole grains, and even pasta from durum wheat.
Once in the body, this type of starch does not cause spikes in blood glucose, like so many digestible carbohydrates. After the entire digestive tract, RS-starch stays in the colon and "works" like the fibers of cellulose, improving the tone of the intestines and digestive stimulating the formation of fatty acids. Last Activity "burn" fat, especially in the abdominal area, thus helping a person lose weight without destroying his muscular frame. Moreover, by itself RS-starch lowers the glycemic index of foods that contain it, automatically translating them into the category "not treacherous", and along curbs the appetite, causes prolonged state of satiety and metabolism. Thus, we are able to lose weight "in the right places," not abandoning traditional products, without which your diet does not think any modern Russian!
But why do we know about it now? The fact is that scientists have discovered a new "miracle dietetics" recently, but it has to be read in the scientific press. It should be noted, many Western food producers instantly oriented and have started commercial promotion of "magic" of the starch.
"Road Map" on the way to slim waist
Of course, to eat potatoes and pasta, and thus also to lose weight alone information about a special type of starch is not enough: we need a slim and effective dietary system which would take into account not only the chemical composition of food consumed, but also their number, method of preparation, the rules combination with other products, keeping calories and physical activity, as well as much more. That's it, then do two American women - Ellen Kuntz and Francesco Lagerman Roth: based on the results of more than 200 scientific experiments made by scientists around the world, nutritionists have developed a new diet, through which you can lose up to 3-4 kg per month and This feel full, active and very happy life people. The new power supply system has been tested 4451 as a volunteer and take its rightful place in the top ten modern diets.
According razrabotchitsy, people usually content with 5g "magic" of starch a day and ... fullness. But we need only to increase the number of miraculous ingredient to 15-20 grams per day, as the process begins rapid weight loss - the products themselves are struggling with fat!
The difficulty is that track the amount of starch desired in terms of food consumed is not very convenient because there is no more appropriate regulatory marks on food labels. But, according to the results of the research, wishing to get rid of excess body Zhirkov need to pay special attention to the following
products containing RS-starch
- Fresh bananas, mainly "green" varieties (one banana a length of 15-20 cm contains about 4, 7 g of starch value);
- Oatmeal (in half a glass of raw flakes - 4, 6 g of starch);
- White beans (half cup of prepared or preserved - 3, 8 g of starch);
- Lentils (in half a glass of the finished product - 3, 4 g of resistant starch);
- Potatoes (medium cooked and chilled potato contains 3 grams of starch 2);
- Processed bananas - fried, baked (in half a glass - 2, 7 g of starch);
- Beans (chickpeas), canned beans (half a glass of the finished product - 2, 1 g);
- Barley or barley groats (in half a glass of the finished product - 1, 9 g);
- The pasta from durum grain (100 g of cooked pasta about 2 g of starch value);
- Brown rice (in half a glass of the finished product - 1, 7 g of starch).
The above-mentioned products must be combined with lean meat, low fat dairy products, fruits and vegetables, as well as to completely abandon any carbonated beverages and replace them with plain water (at least 8 glasses a day).
Interestingly, the new diet does not prohibit consume any "bad" foods like chocolate, potato chips, and even wine. Just their number in your diet should be very moderate. As for the "useful" products containing fats, proteins and carbohydrates, the authors advise to use them whenever possible in its natural form or exposing the minimum heat treatment, so as not to "kill" the vitamins and other nutrients. In addition, you will have to closely monitor the calories, so a pasta with butter and sugar or fried potatoes with lard still have to forget!
Each meal is recommended to be sure to include in your menu at least one of
products with a high content of starch-RS
(for example, combine vegetable stew with lentils and vegetable soup with oat loaves), respecting the norm - not less than 10 g useful starch per day. An exemplary combination of conventional products with starch should be in the ratio of 4: 1, and the daily rate of food have to be supplemented by a multivitamin complex and at least 0, 2 g of calcium. Once a week (eg holiday), you can treat yourself to a cup of hot chocolate, a slice of apple pie, a glass of light beer or 2 glasses of table wine.
Where do you start a new diet?
According to the authors -
general detoxification of the body called "push start": in the first 7 days we eat four times a day so that the total calorie content of our menu is not more than 1200 kcal per day. With the right preparation of the diet you have every chance to "reset" to 2, 7 kg per week, without experiencing the unpleasant feeling of hunger. And if something happens, calm authors can "lean" on the vegetables.
the second stage - "carbohydrate immersion"
Within 21 days should eat 5 times a day with the participation of the same products, but now the size of each portion should be calculated so that the total energy content of your menu does not exceed 1600 calories per day. All this will put your body into the "fat melting", when the general feeling of satiety calories will leave your body quite smoothly and efficiently.
Authors diet provided everything: in a book detailing 75 recipes for homemade food based on the required number of useful carbohydrates, and for culinary lentyaek (of course, Americans), even a list of frozen products containing "magic" starch!
Home restaurant for lovers of carbohydrates
And finally, for those who oatmeal lentils and barley appear to be incredibly boring, and banana and bean dishes come to mind a banana peeled and bean soup, we present some simple and incredibly delicious dishes that contain the right amount of "magic" of the starch. All of the dishes are designed for 4 servings.
- Lenticular-ginger soup.
In a large saucepan heat the 2 hr. Liter. vegetable (preferably olive) oil, add diced 3 medium Morkovin and 1 medium onion, passiruem until soft. Then add 2 h. L. peeled and grated on a fine grater ginger and 1 ch. l. minced garlic, simmer, covered for 1 minute. Add 1, 5 hours. L. curry, salt and pepper to taste and half a minute through a dilute 1 liter of low-fat chicken broth. Add the washed and the dried brown lentils (1 glass), bring to a boil and cook, covered over low heat for about 25 minutes, until the lentils are tender. Add the peeled and diced medium sized tomato and cook, covered for 5 minutes. Serve hot.
Calories 100 g of finished dishes - 64 kcal.
- Chicken with beans and spinach.
In a saucepan, heat the 1 tbsp. l. olive oil, put 1 large chopped onion, passiruem 5 minutes with constant stirring. Then add the grated 4 garlic cloves, 1 ch. L. dried herbs of thyme, and a minute later - 2 cans of canned beans or white beans and 4 peeled and mashed with a fork canned tomato. Dilute the resulting mass 2 cups of low-fat chicken broth, bring to a boil and cook, stirring occasionally, 5 minutes on low heat. Now put in the broth 3 cups of chopped spinach and 2 cups of diced chicken breast grilled without the skin. Salt and pepper to taste and simmer for another 2 minutes. Serve hot. One serving of this dish is able to fully meet our daily requirement of protein and fiber.
Calories 100 g of finished dishes - 46, 4 kcal.
- Beans with spinach and rice.
In hot skillet in vegetable oil (1 ch. L.) Put 3 diced onion, grated 2 cloves of garlic and 1 ch. L. grated ginger. Passiruem mixture over medium heat until golden brown, then diluted with a quarter cup of water and 2 tbsp. l. tomato paste and simmer for 2-3 minutes until boiling liquid with constant stirring. Add 2 cups coarsely chopped spinach, red pepper to taste (in the original - 1 ch. L.), 1/8 ch. L. salt and about 440 g canned chickpeas (beans). Cook for 5 minutes on low heat. Serve with boiled crumbly basmati rice and garnish with lemon wedges.
Calories 100 g of finished dishes - 186, 6 kcal.
- Risotto with prawns and zucchini
. In a medium sized saucepan, pour 3, 5 cups vegetable broth chicken and bring to a boil. In a deep frying pan heat 1 tbsp. l. vegetable oil, add 1 chopped zucchini into half rings and chopped 2 medium onions. Simmer, stirring occasionally, 5 minutes over medium heat, then Pour a glass washed pearl barley or barley. Simmer for 1 minute, stirring all the time. Mass of diluted half cup of boiling broth, salt to taste and simmer until liquid is absorbed. Add more polstakana broth simmer - and so on until the whole broth is not used (approximately 25-30 minutes). Add 200 g peeled shrimp and simmer for another 4 minutes. At the end add 100g of grated cheese, pepper and lightly sprinkled with butter.
Calories 100 g of finished dishes - 122, 5 kcal.
- Banana-oatmeal cookies with chocolate.
Preheat oven to 350 ° C. Mix in a glass bowl of oat flour, ¾ cup of Hercules flakes, ½ hr. Liter. baking powder, 1/3 hr. l. soda, ½ hr. liter. salt and half a cup of sugar. In another bowl, beat third cup of vegetable oil with ½ hr. Liter. vanillin and third cups of low-fat milk. This also Pour, stirring, the dry mixture, add chopped half a ripe banana, a quarter cup of grated walnuts and third cup of grated chocolate. On a baking sheet lined with greased baking paper, carefully lay out small portions of the prepared mass. Bake about 25 minutes until nicely golden brown and give to cool without removing from the sheet. Bon Appetit!
Calories 100 g of finished dishes - 365, 6 kcal.
Well, without a doubt, "carbohydrate diet for lovers" - a completely new, unusual and very interesting system of power, which can be folded up their own opinion only one way - to try it out for yourself, is not it?
Photo: Monkey Business Images, Robyn Mackenzie, Mauro Pezzotta, shutterstock.com
| Author: Pauline Karavayeva