Endurance athlete's diet [two] glycemic index
Here is the introduction of an index concept, the glycemic index / Glycemic Index (GI), which is used to influence the effects of constant food on blood sugar. The more easily the food that raises blood sugar, the higher the GI value. Generally speaking, the easier it is to digest and absorb the food, the higher the GI value (the porridge is higher than the GI value of the rice). Sugar, a carbohydrate, is a food that is more easily converted to glucose and raises blood sugar than fat and protein. Fine carbohydrates are processed to be more easily digested by humans, so they have a higher GI. In the daily diet, you must avoid white rice, white steamed buns, white bread, white noodles and sweets.
If you are unsure of the GI index of a particular carbohydrate, check it out online. Here are some common ones and some that you might not have expected.
High GI Index Carbon Water Food:
· Vegetables: potatoes, corn, high-sugar fruits: watermelon, pineapple, grapes (all fruits should be avoided, such as dried mangoes)
· All foods that contain sugar and sweeteners (even if they are labeled as healthy labels): sweets, carbonated drinks (Diet Cola is a lie!)
· All foods containing finely processed flour, such as bread, noodles, pizza, cakes, biscuits, chips, cereals, etc. · Some foods that we think are healthy, but also cause a lot of insulin secretion, such as: juice, big bananas (special Bananas that are not cooked must not be eaten, and vegetables that are not cooked can not be eaten.
Note: Juice, bananas, sugary sports drinks and energy gels can be reassured during training and competition, as the body's insulin levels are at a very low level during exercise.
Medium and low GI index carbon water food:
· High-fiber and multi-shell natural cereals: brown rice, whole wheat, low-sugar fruits: apples, peaches, pears, plums, apricots, grapefruit, cherries, berries, etc. · Various beans · Various vegetables (carrots were previously considered to be very index High, but in fact not)
· Vegetable juice: carrot juice, tomato juice, honey
The GI index is not the only indicator. Because the foods of different GI values ​​are mixed and processed, the GI value will be different. When you eat vegetables and meat together, you will definitely have lower GI than you eat alone. So you A large amount of vegetables, high-fiber, multi-shell, low-processed starchy staple foods and a certain amount of fruit should be planned in each diet. It is better if you cook with olive oil. But please keep in mind that people are different. You should find the best combination and the best diet for you according to your needs and your conditions.
In addition, after understanding the relationship between insulin, blood sugar and fat burning, in order to maintain blood sugar levels, eating small meals is a worthwhile attempt. There are 6-7 hours between lunch and dinner, which may make people like hungry ghosts, eat too much food, and then, the blood sugar is very low, eat a lot at once, blood sugar will rise immediately, and promote the secretion of insulin. The vicious circle has begun again. Therefore, in the form of small portions, eating foods with low and low glycemic index can effectively control insulin. You can choose all kinds of nuts, fruits with low GI index, and boiled eggs as snacks in two meals. If it is, it should be 5-6 meals.
To sum up, in the daily diet to reduce the proportion of fine carbohydrates, and high-fiber multi-shell low-processing starch as the main food, increase the quality of high-quality fat, high-quality protein and various types of vitamins, must eat more meat, vegetables (birth is good), fruit. Adhering to the above guiding principles, to develop your own healthy eating habits, I personally try to ensure that there is a vegetable leaf salad every day on the working day.
Hand-made dreadlocks extension 100% made with 100% real human hair. Synthetic Hair ,Soft, light weight and natural. Perfect for men,women and kids. Wig Making Tools
occasionally there may be a difference because of full handmade.
100% hand-made permanent loc extensions, natural, Crochet Hair Extensions ,adequate quality, can be bleached and dyed (1B natural black can be bleached to lighter colors,other color can be dyed to darker colors). Synthetic Wigs
Can be trimmed to the length you want, 30-70 locs for a whole head. It could be more or less for different person.
The locs can be added to existing locs to add length or for repairs on broken locs. And they can also be washed normally and they are safe for swimming.
Human Hair Dreadlock,Dreadlocks Extensions Human Hair,Handmade Locs Extensions,Afro Kinky Dreadlocks
Xuchang Le Yi De Import And Export Trade Co., Ltd. , https://www.synthetichairs.com