Carbohydrates that contribute to durability: what to add to a diet

Carbohydrates are not enemies, but the main source of energy for the brain and muscles. However, in order to feel better and support the body, it is important to choose their right sources.

The most useful are whole, minimally treatable carbohydrates that prevail in the diet of long “blue zones”. They are rich in fiber, absorbed for a long time and help to better control appetite and energy. What sources of carbohydrates should be included in your own menu, and not so.

Sweet potato

Sweet potatoes are a useful alternative to white because it has a lower glycemic index and more fiber, which helps to feel longer. He is rich in beta-carotene, which in the body turns into vitamin A. This vitamin maintains vision, immunity and protects the cells from damage. Baking it with spices or adding to salads is tasty and healthy.

Beans Fawa (mashed potatoes)

Beans are popular among long “blue zones” from its nutrition, accessibility and protein content. This helps to reduce the risk of the disease and maintain energy during the day. PAV is especially useful – soft green beans that reduce cholesterol and rich in magnesium, copper and folate. These legumes also exacerbate the natural antioxidant of glutation, which can slow down the aging of cells.

Wheat bran

Whole grains, especially the cut of wheat, support hormonal balance and can reduce the risk of some types of cancer. They are rich in fiber and phytonutrients that help to secrete estrogen excess and protect the cells. In addition, wheat bran makes up 45% consisting of fiber, of which 95% are insoluble, which improves digestion and nourishes intestinal microflora.

Lentils

Chechevitsa is a simple way to maintain a heart, intestines and improve metabolism. It contains both soluble and insoluble fiber, which reduces cholesterol, improves digestion and nourishes useful bacteria. In addition, this product is rich in protein, iron, vitamins of group B and phytochemical substances that reduce the risk of type 2 diabetes and heart disease.

Barley

Barley is an underestimated grain that is actively consumed in Sardinia and Ikari from his benefit to the heart. It contains Lyyans – antioxidants that reduce the risk of diseases of heart diseases and cancer, and also help reduce cholesterol and pressure. This is a universal ingredient from which you can cook porridge, add to the soup or how good it is with vegetables.

Earlier, OBOZ.ua told why refined carbohydrates should not eat for breakfast.