There are many weight loss myths circulating on the Internet, such as eating low-glycemic foods to lose weight? Nuts are low-glycemic foods, can you eat more? But what if you really can't help losing weight? In fact, as long as you remember to choose something that is completely free of carbohydrates, it will not increase the workload of the islet cells.
Schematic／
Ma Wenya, director of the Department of Metabolism and Endocrinology of Gengxin Hospital, said that in fact, in the long history of human evolution, not eating a meal is really not good. I believe many people have experience, and it is not long after the symptoms of hunger appear. I won't be hungry anymore.
If there is no abnormality in bodily functions, you really won't pass out just because of one meal. .
This is a very common problem. When people see no added sugar in big words on the packaging, they think it is sugar-free. In fact, milk contains sugar itself without adding additional sugar.
Just like fruit itself has fructose without adding sugar, no matter whether the fruit is sweet or not, a fist-sized fruit has about 15 grams of sugar, and the same is true for tomato or guava.
When you order a latte and tell the clerk you don't have to add sugar, the milk actually has sugar in it.
Ma Wenya said, "It's not that you can't eat it, but if you eat it, the insulin will have to work overtime, so you need to choose. The amount of food is not equal to calories or sugar content.Something with less sugar will do. "
Glycemic Index (GI), is the 1981 nutrition scholar David. Dr. David Jenkins proposed that the increase in blood sugar within 2 hours after eating 100 grams of glucose is the benchmark (GI value = 100), and the value obtained by comparing the increase in blood sugar of a food with the benchmark is the value of the food. glycemic index.
Ma Wenya pointed out that, generally speaking, foods above 70 are high-glycemic, while those below 55 are low-glycemic foods. But; to put it simply, food that can be broken down in the small intestine and converted into blood glucose is the so-called high glycemic.
For example, . Ground grains also have a higher glycemic index than whole grains, and the more ground they are, the higher the glycemic index.
It's not only the cooking method that will affect, but when it comes to low-glycemic foods, such as:
Ma Wenya said that clinically, if hypoglycemia occurs in diabetic patients, or if athletes need to quickly replenish liver sugar after a lot of exercise, they will recommend eating high-glycemic foods. However, it is usually recommended to consume low-glycemic foods as much as possible to reduce blood sugar fluctuations.
But the glycemic index does not take into account the amount of sugar. Another parameter is the glycemic load (GL), which is the glycemic index of a food multiplied by the amount of sugar in the food. However, these indices are not easy to apply in daily lifeuse, so as long as you understand the principles and concepts.
Ma Wenya reminds that many people think that they eat low-glycemic foods, so they can have no restrictions. In fact, this is a big myth, because weight loss still needs to consider the overall calorie. For example, though, it is relatively high in calories, with 9 calories per gram of fat,
Many times, we are preoccupied with calories, body weight and various indicators, but forget that restriction brings more dissatisfaction, think about it, when do you feel the most hungry? After a particularly busy day? Wouldn't it be weird if you were always hungry, and even more hungry after eating?
◎ This article is excerpted from / "Happy and Thin: No Diet, No Weight Loss, 23 Healing and Weight Loss Dialogues Beginning from the Heart" by Ma Wenya ◎ Image source/Provided by Dazhi Image/shutterstock
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