Wednesday, August 27, 2008


is some confusion about carbohydrates and their effect on the body. The body gets its energy from fat and protein as well as carbohydrates, but the body's favourite fuel is carbohydrates. There are many different kinds of carbohydrates and some are absorbed by the body more quickly than others. In that context the socalled glycemic index is often mentioned as it describes how quickly the carbohydrates of a food are absorbed in the blood. The higher the number of a food in the glycemic index, the faster the blood sugar increase.

Human beings primarily need to eat foods that provide a slow blood sugar increase because a blood sugar increase that is too quick will make the body lower the blood sugar with lightning speed using insulin from the pancreas. When this happens, you will get hungry again soon and feel like eating sweets. The only time you may benefit from consuming fast carbohydrates is in connection with hard training/fitness when energy is quickly used by your muscles. To simplify matters, foods may be split in fast carbohydrates (high glycemic index) and slow carbohydrates (low glycemic index).

Fast carbohydrates

The amount of fast carbohydrates should mostly be kept at a minimum level. Most of such foods are refined and prepared, with hardly any nutritional value because there are none of the vitamins and minerals that your body needs. Some examples of these foods are pastry and cookies, candy, soda pops and white bread, and also many breakfast products such as cornflakes and coco pops. Especially candy contains large amounts of added sugar and dextrose that influence the blood sugar enormously.

However, fast carbohydrates also comprise quite natural sorts of fruit such as pineapple and watermelon as well as a few vegetables such as carrots. Unlike the other foods mentioned, these foods are natural and healthy, but they should be supplemented with other foods, of course. After hard training or fitness it is a good idea to eat healthy and natural carbohydrates such as ripe fruit to quickly replenish the body's energy deposits. After training or fitness it is also important to eat proteins to rebuild your muscles at an optimum.

Slow carbohydrates

Slow carbohydrates are the kinds of carbohydrates that should be eaten the most. This group comprises most vegetables and most kinds of fruit as well as wholemeal bread and the like. These sources of carbohydrates are also the primary sources of other essential nutrients such as vitamins, minerals and dietary fibres. Slow carbohydrates make your blood sugar rise slowly so that your blood sugar is kept stable for a longer period of time. Dietary fibres are important to your digestion and also provide the necessary sense of satiety.

Sugar

Sugar is one of the most readily absorbable carbohydrates. Sugar as we know it is often found in large amounts in for instance candy, pastry, cookies and soda pops. Sugar is added to very many products, also products that many people find healthy, for instance fruit yoghurt, biscuits and breakfast products such as cornflakes and coco pops. 
Sugar is often referred to as empty calories because it only contains calories and no vitamins, minerals or dietary fibres that could nourish your body. Sugar increases the risk of overweight because it considerably reduces your ability to feel that you have had enough to eat. 
Your body does not need sugar and if you eat too much of it, the many calories will take up space instead of healthy food. In addition, sugar increases the risk of developing caries.

Starch

Starch is the most important carbohydrate energy source. Starch is found in fruit, vegetables and cereals. But there is more than one kind of starch. The starch in whole grains, for instance, is slowly absorbable and therefore healthier for your body than ground and sifted grains. White bread is made from ground flour where the protective bran has been sifted off. The starch is therefore absorbed much faster, providing only a short and low sense of satiety. The healthy vitamins, minerals and dietary fibres are typically found in the bran of the grains. Most fruit and vegetables contain slowly absorbable starch with good vitamins, minerals and fibres. The riper the fruit, the higher the glycemic index.

پروتئين Protein

گوشت گاو:

اولين انتخاب *

همبرگر يا گوشت گرد خالص،

جگر،

دومين انتخاب *

گوشت پشت مازه کبابی،

ارزش: هر 28 گرم= 7 گرم پروتئين

جوجه کباب chicken breast

بدون پوست و بدون استخوان،

ارزش: 28 گرم خام = 6 گرم پروتئين

2/1 کباب متوسط،

ارزش: 98 گرم = 20 گرم پروتئين

کباب ترکی  Turkey breast

بدون پوست و استخوان

هر 28 گرم خام = 6 گرم پروتئين  

 

ماهی Fish

اولين انتخاب *

ماهی تن تازه ( کنسرو نشده ) Tuna

ماهی حلوا flunder

ماهی روغنی Cod

کيلکا

ماهی هادوک had dogk

ماهی آبی Blue fish

هالی بات(نوعی ماهی پهن) Halibut

ماهی سرخو Red snapper

دومين انتخاب *

ماهی آزاد Salmon

شمشير ماهی Sword fish

رافی نارنجی Orange roughy

گربه ماهی Cat fish

ارزش : هر 28 گرم = 6 گرم پروتئين

 هر 28 گرم پخته = 10 گرم پروتئين

تن پخته شده در آب ( کنسرو نشده)

 

سفيده تخم مرغ Egg Whites

برای يک تخم مرغ بزرگ،

يک سفيده = 3 گرم پروتئين

12 عدد سفيده = 40 گرم پروتئين

هر 28 گرم = 7 گرم پروتئين

هر 448 گرم = 42 گرم پروتئين

 

شير ( بدون چربی )  Milk ( skim )

هر يک فنجان 224 گرمی =

8 گرم پروتئين و 11 گرم کربو هيدرات

  

کربو هيدراتهای ترکيبی ( کمپلکس )

ذرت Corn ( yellow )

هر 28 گرم آبپز = 6 گرم کربو هيدرات

جو  oatmeal  

جو کوبيده شده  regular

1 فنجان خشک= 55 گرم کربوهيدرات

 1 فنجان خشک= 12 گرم پروتئين

1 فنجان پخته= 25 گرم کربوهيدرات

1 فنجان پخته= 6 گرم پروتئين

ماکارونی   Pasta 

28 گرم خام= 18 گرم کربوهيدرات

28 گرم پخته= 6 گرم کربوهيدرات

نخود فرنگی نيم پز Peas

هر 28 گرم = 3 گرم کربوهيدرات

سيب زمينی  Potato

هر 28 گرم = 5 گرم کربوهيدرات

28 گرم پخته = 6 گرم کربوهيدرات

برنج سفيد يا قهوه ای Rice

يک فنجان خام= 150 گرم کربوهيدرات

يک فنجان پخته= 50 گرم کربوهيدرات

شلغم شيرازی ( سيب زمينی ترشی )

Yam / Sweet potato 

هر 28 گرم = 6 گرم کربوهيدرات

هر 28 گرم=7 گرم کربوهيدرات

  

کربوهيدراتهاي ريشه دار ، فيبر کربوهيدرات

مارچوبه aspacagus

1فنجان خام خرد شده = 5 گرم کربوهيدرات

1فنجان پخته = 8 گرم کربوهيدرات

هويج يا زردک carrots

1عدد متوسط 84 گرم=7 گرم کربوهيدرات

1فنجان پوست کنده پخته = 8 گرم کربوهيدرات

گل کلم cauliflowez

1فنجان خام وخرد شده =5 گرم کربوهيدرات

1فنجان پخته =6 گرم کربوهيدرات

کرفس celery

2 ساقه بزرگ خام=  4 گرم

کاهو lettuce

کاهوي يخزده

1سر شش برگي=11 گرم

1فنجان خردشده =1 گرم

بادمجان eggplant

1فنجان 84 گرم تکه شده خام= 5 گرم

1فنجان 112 گرم پخته شده=7 گرم

لوبياي سبز (پخته شده)green beans

1فنجان 112 گرم =10 گرم کربوهيدرات

قارچ mushroom

1فنجان (تکه هاي خام )=3 گرم

1فنجان (تکه هاي پخته)=8 گرم

 فلفل سبزpeppezsgreen

1فنجان خام خرد شده112 گرم=7 گرم

1فنجان پخته خرد شده =8 گرم کربوهيدرات

فلفل قرمزprppersed

1فنجان خام تکه شده 112 گرم= 5 گرم

1فنجان پخته تکه شده =8 گرم

اسفناجspinach

1فنجان خام خرد شده = 2 گرم

1فنجان پخته= 8 گرم

گوجه فرنگيtomato

1فنجان خام خرد شده = 8 گرم

کدوسبز zucchini

1فنجان خام برش خوه 112 گرم =5 گرم

168 گرم پخته شده برش خورده =7 گرم

1 فنجان کنسرو =40 گرم کربوهيدرات

 

 

کربوهيدراتهاي ساده

سيب apple

1عدد متوسط 140 گرمي=20 گرم

موز banana

1عدد متوسط 112 گرمي =25 گرم

گريپ فروت grapefruit

نصب 1 عدد متوسط 112 گرم = 10 گرم

توت شرابيblueberries

1 فنجان خام =20 گرم

انگور grapes

1فنجان 140 گرم =30 گرم

پرتقال oranges

1عدد متوسط 140 گرمي =15 گرم

گلابيpears

1عدد متوسط 168 گرمي =25 گرم

آناناس pineapple

1 فنجان 168 گرمي= 20 گرم

کشمش raisins

2 فنجان ، 112 گرم=80 گرم

 

 

 

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