You lose weight and you everywhere haunted cakes and candy, and at the sight of cake you lose willpower? We figured out all sweets are equally harmful for the figure and whether ruthlessly expunge them from your diet.Goodies for reducing sweets - theme No. 1, because without them there is no life. Actually life is, if you understand the question. But the point is simple: you need to find out how these Goodies useful, or useless for a healthy diet. This helped us to our expert nutritionist clinic "Emerita" Olga Perevalova.
Any food consists of calories, calories come from proteins, fats and carbohydrates. Moreover, the body needs both, and the third, but get fat from fat calories and carbohydrate, if there are many at once (more than 300 grams).
So the Goodies are there to them to eat and not to eat, how many do lose a beautiful body shape. Delicacy is eaten after the main meal and by little - this is the main rule for all, who controls the weight.
So, from the variety of sweets first step is to select the most useful.
Sweets
No. 1. Chocolate
Chocolate is the leader in protein, which contains the happiness hormone serotonin - generic antidepressant. All is good, but 100 grams of chocolate "weigh" from 550 to 650 calories. How much chocolate can you eat to relieve stress? You know - dose all individual. There are women who for 1-2 days before critical days eat 2-4 tiles, and this is 200-400 grams and 1200 to 2500 kcal, respectively, in other words, from 50 to 100% of the daily calorie intake. Hence the extra weight.
Look fat not serotonin and even protein chocolate. Look fat in cocoa butter, which in chocolate from 35 to 50%, and carbohydrate calories from sugars. Chocolate is the best because it is based on vegetable protein cocoa, very useful not contain cholesterol, it is a long time to digest and so hearty. In addition, chocolate covered many of the necessary elements: potassium, calcium, magnesium, phosphorus, iron, vitamins b, PP, lecithin - in a word all that is needed for brain function and memory.
How much can you eat in a day is enough 20-25-30 grams. It's a quarter or a third of the hundred-gramme tiles.
No. 2. Dried fruits
Dried fruits - after chocolate the best of delicacies. Natural product in which vitamins, pectin, fiber, antioxidants, fructose and bioflavonoids are all available. Useful and at the same time high-calorie product, not less than 250, but not more than 300 CC per 100 grams.
If there is a tendency to constipation, it is possible to soak the dried fruit in the evening and in the morning on an empty stomach to drink the resulting compotek. The main thing is not to cheat. Dried fruit is the same one prunes, dried apricots, dried apples or pears with a natural sweetness, but not candied fruit "poisonous" colors.
How much can you eat: 3-4 things a day.
No. 3. Honey
Calories are the same as in sugar - 1 tsp. about 40 kcal, but the honey is much more useful. In it and trace elements, and vitamins, bioflavonoids, antioxidants.
How much can you eat: Diabetics - 1-2 tsp. in a day or two. Those who are weight watching - no more than 1 teaspoon a day. Judisim. But remember that honey-allergen, they better not overeat.
No. 4. Jellies, marshmallows, candy, jam
These treats contain no proteins, no fats, no vitamins, there are very few trace elements. All 300 kcal.100 grams "made" from carbohydrates-sugars. But carbohydrates will burn quickly if you remember the rule: don't have a lot, a pack of two.
How much can you eat: 1-2 lozenges, or 1-2 of seferki, or 1-2 marmeladinka with tea - and enough. And then after the main meal and not every day. Once or twice a week is sufficient.
Homemade jam is more useful than just sugar, as brewed from natural berries. But the rule dose remember always: 1 tsp. from 20 to 40 kcal.
How much can you eat: 1-2 teaspoons per day.
Harmful sweets
No. 1. Sugar
Sugar is 100% carbohydrate calories, pure glucose, 374 kcal per 100 grams. No vitamin, no mineral substances, there was no trace of proteins.
No. 2. Sugar-candy
Sugar-candy - 96% carbohydrate calories, 362 kcal per 100 grams. No vitamins and minerals.
No. 3. Cola
Stake - 100% carbohydrate calories, 1500 kcal 1, 5 liter bottle. Anything useful.
No. 4. Cakes
Even if the package of cake emblazoned label "low", don't believe my eyes, it is unlikely they will be less than 300 CC per 100 grams. Secondly, confectionery use margarine. Hardly anyone in Russia might call his real name - TRANS-fats. Are you willing to risk not only the figure but also your health?
Conclusion: it is better to eat this amount of calories healthy food that contains proteins, healthy carbohydrates from vegetables and fruits, breads, cereals, natural berries, juices, vegetable oil, than to absorb the "naked" calories. It is, after all, just dangerous to health, as it increases the risk of developing diabetes.
General rules
- Sweet to eat in the morning hours up to 15-16. This also applies to sweet fruit.
- Sweets do you eat after the main meal, so as not to cause surges in blood sugar. Otherwise, we will not only get a splash, and then a quick drop in mood, but also increased production of the hormone insulin, which is responsible for the deposition of fat.
"Clever" tricks
1) "Cool" your favorite chocolate, put it in the freezer and eat, rather GRIZ cold.
2) Cut the nut with a sharp knife into 8, preferably 16 parts. Eat mindfully, enjoying every moment.
3) Add cinnamon and vanilla in your drinks and meals. These herbs reduce cravings for sweets
4) Eat sweet consciously, not at night under the cover of darkness and not suffer guilt after eating. Have fun!
5) Focus exclusively on the process. Delicacy is already fun, no need to "combine" it with watching TV, get-togethers with friends or reading a book.
6) Generously treat relatives, colleagues and friends.
Source:
Woman.ru
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