Si, ma se non si parte a tutta, e si vuole fare un allenamento normale 1,5 / 2 ore max, di mattina gli zuccheri (fruttosio glucosio) sono sconsigliati?????
toh strafogati:
Types of Carbohydrates
Eating the right type of carbohydrate is very important for our health. There are two basic types of carbohydrates - simple and complex carbohydrates which are further broken down into starchy and fibrous carbohydrates, refined and natural carbohydrates, high glycemic and low glycemic carbohydrates.
Just like proteins and fats, there are also types of carbohydrates that can either be beneficial or disadvantageous to health. Knowing the differences between the two and making the right choice and eating them in the right amounts at the right times is very important to achieving a healthy lifestyle.
Simple Carbohydrates
Simple carbohydrates are composed of monosaccharides and disaccharides; monosaccharides include fructose (fruit sugar), glucose (blood sugar) and galactose. On the other hand, disaccharides are formed by the combination of two monosaccharide molecules such as the combination of fructose and glucose (table sugar) and lactose galactose and glucose (lactose).
Due to their simple molecular structure, simple carbohydrates are very quickly digested and cause a rapid rise in blood sugar levels.
Simple Carbohydrates Increase Blood Sugar and Insulin Levels
Excessive intake of simple carbohydrates inevitably cause high levels of blood sugar and insulin in the body which activates the bodys fat storage enzymes and promotes transfer of fat from the bloodstream into fat cells for storage.
In addition, high insulin levels in the blood inhibit enzymes that helps break down stored body fat. Although insulin is not necessarily unhealthy, complications and problems arise when theres too much insulin produced by eating excessive simple and refined carbohydrates. When the body has high blood sugar and insulin levels, calories are not burned but are stored as fat!
Not all simple carbohydrates are bad, there are simple carbohydrates which are healthy like fructose (found in fruits) and lactose (found in dairy products) as long as they are eaten in moderation. It is the refined (processed) simple carbohydrates that are bad for weight and fat loss (refined sugar and refined flour products).
Dairy products are healthy foods and should be included in any balanced diets. They are a good source of high quality protein, calcium and Vitamin D and contain lactose. For lactose intolerant individuals, there are low fat milk, sour cream, mayonnaise and yogurt and non-cheese cottage cheese and cream cheese. Keep in mind however that dairy products should not the primary source of proteins or carbohydrates. They are simple carbohydrates.
Fructose is the other naturally occurring simple type of sugar and is found in fruits. Fruit sugar is considerably healthier than refined sugar (sucrose). Fruits also contain large amounts of antioxidants, vitamins, phytochemicals and fiber but getting a large percentage of your daily carbohydrates requirements from fruit is not efficient for fat loss. All simple carbohydrates should be eaten in moderation during a weight loss program with the balance coming from green fibrous carbohydrates and complex starchy carbohydrates.
Complex Carbohydrates
Complex carbohydrates are known as polysaccharides and are formed when thousands of sugar molecules are linked together and form long chains which take longer to digest than simple carbohydrates. There are two types of complex carbohydrates starchy and fibrous.
Aside from the simple and complex classifications of carbohydrates, there are also fibrous and starchy carbohydrates, natural and refined carbohydrates, high glycemic and low glycemic carbohydrates.
Starchy Complex Carbohydrates
Starch is the storage form of energy in plants, much like glycogen is an energy storage form in human muscle. Starchy carbohydrates are found in potatoes, cereals, grains, bread, pasta, rice, oats, wheat and beans. Your body is able to completely absorb and digest all the caloric energy in starches, therefore the calorie density of starch is higher than fibrous carbohydrates.
Fibrous Complex Carbohydrates
On the other hand, fiber is the indigestible portion of a plant which passes straight through your digestive tract without all the caloric energy being absorbed. It gives bulk to intestinal contents, promotes healthy digestion and bowel movement and provides protection from gastrointestinal diseases and colon cancer.
Eating fibrous carbohydrates is important and plays a major role in a reducing body fat because they do not contain as much calories as other types of nutrients and have low calorie density. Due to their low calorie density property, fibrous carbohydrates play a very important role in body fat reduction since they make you feel full without exceeding your calorie limits.
Advantages of Complex Carbohydrates
Compared to simple carbohydrates, complex carbohydrates take longer to digest and absorb. They provide us with a constant supply of energy unlike the irregular highs and lows of blood sugar and energy levels caused by eating simple carbohydrates. The fiber content of complex carbohydrates helps regulate blood sugar and insulin production because they take longer to digest and absorb. In addition, natural complex carbohydrates are the most nutrient dense type of carbohydrates you can eat.
