Nutritionist named 6 alarming signs when the body lacks carbohydrates

And seven rules for their best assimilation.
 

Nata Gonchar

President of the Association of Nutritionists and Health Coaches (ANKH)

Food consists of three nutrients: proteins, fats and carbohydrates. Each of them is important for maintaining health and maintaining the work of our body. For example, carbohydrates are the main "fuel" that provides energy to all processes taking place in the body. I will tell you about the rules for the full assimilation of this nutrient.

Carbohydrates perform important functions

Carbohydrates are the main source of strength and energy resource of our body. These are natural organic compounds necessary for the growth and nutrition of all cells and tissues of the body, the smooth functioning of the brain.

Getting into the human body with food, the nutrient is converted into glucose, which is stored in the muscles and liver in the form of glycogen. And also:

• serves as an energy source;
• it is a part of cells and tissues;
• determines the blood type;
• it is part of many hormones;
• it has a tonic effect on the central nervous system;
• performs a protective function in the composition of antibodies.

If a person leads a sedentary lifestyle, then the emphasis in nutrition should be on slow carbohydrates, not exceeding the norm.

Fast carbohydrates can be included in the diet, but in limited quantities, and it is better if it is not sweets and pastries, but healthy foods.:

bread and other pastries made from rye flour (coarse);

• carrots, peas, beets;
• kiwi, banana, apricot, pineapple, melon;
• barley, oatmeal, buckwheat, rice and other cereals;
• corn;
• potatoes boiled in a uniform.

The main signs of carbohydrate deficiency

It is not recommended to adhere to low-carb diets unless they are prescribed by your doctor. Nutritional deficiency leads to diseases of the cardiovascular system, impairs memory, provokes headaches, muscle cramps, reduces concentration and ability to mental stress.

Pay attention to these symptoms:

• low energy level and constant weakness;
• strong feeling of hunger, dizziness, nausea;
• trembling in the hands;
• "flies" in front of my eyes;
• increased craving for sweets;
• there is no satiety during meals, which causes overeating.

Limiting the amount of simple and complex carbohydrates is recommended for diabetes, obesity, allergies or inflammatory processes.

Rules for the full assimilation of carbohydrates

In order for the nutrients to be fully absorbed by the body and bring benefits, you need to follow the rules of eating carbohydrate products.

Rule #1

A full-fledged diet should mostly include complex carbohydrates and a minimum of simple ones. Try to consume more than 60% of vegetables, herbs, fruits and berries fresh and only 40% cooked.

Fresh vegetables contain plant fiber, which is important for effective digestion and a healthy gut microbiota.

Rule No. 2

Whole-grain cereals, baked vegetables and fresh salads are best eaten with a pinch of salt, which should be added to the finished dish before use. A small amount of it activates the production of amylase, an enzyme that improves the absorption of carbohydrates.

Rule No. 3

In order for carbohydrates to be absorbed correctly, you need to choose the optimal cooking methods: baking in the oven, stewing with a little ghee oil or coconut oil, steaming.

These heat treatment options allow the maximum amount of vitamins and minerals.

Rule No. 4

Cereals, legumes, nuts and seeds must be soaked before cooking. This helps to deactivate antinutrients (including phytic acid) that interfere with the absorption of minerals, the normal absorption of carbohydrates and the digestive process.

Rule No. 5

Some types of starch are resistant to digestion and act in the same way as fiber: they improve digestion, help assimilation of nutrients, improve heart health, strengthen bones, prevent the development of cancer.

In order for a resistant starch to appear in a carbohydrate product, it needs to be cooled. For this reason, its sources (potatoes, beans, oatmeal, rice) should not be consumed immediately after cooking.

Rule No. 6

The first stage of digestion begins in the oral cavity, where food is crushed / chewed and processed with a secret called saliva. Therefore, chew your food carefully — carbohydrates begin to be digested immediately after eating them.

Rule No. 7

Minimize the amount of fast carbohydrates in the diet, especially sucrose and fructose, to prevent the development of diabetes and insulin resistance.

Sources of fast carbohydrates: sugar, confectionery, sweet drinks, flour products (especially from fine wheat flour), dairy products (especially yoghurts with additives), ice cream, whole fruits.

Following simple rules will help to improve digestion, normalize the work of the intestines and the process of assimilation of nutrients. Try to eat three meals a day without snacking.

To activate the enzymes of pancreatic juice, which improves liver function and helps to easily digest even a complex combination of protein and carbohydrates, I recommend adding bitter herbs to the diet: watercress, mustard, chard, cherry leaves, green onions, lettuce, lollo rosso, romaine lettuce, arugula, purslane, dandelion, amaranth vegetable.

Eat a full and varied diet, strengthen your body with natural products and clean nutrition without trans fats, artificial dyes and semi-finished products.