ainda sobre os hidratos de carbono

A roda dos alimentos indica uma ingestão diária de cerca de 45% de frutas e legumes e 35% de arroz, massa, pão. Isto dá 80% da nossa alimentação. Até agora a minha alimentação centra-se nos ditos arroz, pão e massas e principalmente no meu vício de batatas fritas, e em vez dos 35% ronda os 70% enquanto as frutas e legumes devem andar pelos 10%.
Estou a tentar alterar isso e trazer a minha alimentação para os tais 45% / 35%. Até porque existe história familiar de diabetes e hipertensão.

E já agora, os hidratos de carbono não existem só nos pães, arrozes e massas :) também fazem parte de muitos outros alimentos, principalmente as ditas frutas e legumes!


"easily digested carbohydrates from white bread, white rice, pastries, and other highly processed foods may contribute to weight gain"

"The best sources of carbohydrates - fruits, vegetables, and whole grains - deliver essential vitamins and minerals, fiber, and a host of important phytonutrients."

"Whenever possible, replace highly processed grains, cereals, and sugars with minimally processed whole-grain products. And only eat potatoes - once on the list of preferred complex carbohydrates - occasionally because of their high glycemic index and glycemic load."

"Carbohydrates from fruits, vegetables, and grains should give you the bulk of your calories. For optimal health, get your grains intact from foods such as whole wheat bread, brown rice, whole-grain pasta, and other possibly unfamiliar grains like quinoa, whole oats, and bulgur. Not only will these foods help protect you against a range of chronic diseases, they can also please your palate and your eyes."

daqui:http://www.hsph.harvard.edu/nutritionsource/carbohydrates.html


"High-fiber (high-cellulose) vegetable foods are the healthiest choices for human nutrition, and intake of these foods is associated with lowered incidences of hypertension, cancer, arthritis, diabetes, etc. Examples are lettuce and broccoli. Examples of low-fiber, complex carbs are banana, tomato, squash and all cereals and grains (therefore bread and pasta), potatoes and rice."

"Excess carbohydrates also causes generalized vascular disease. The high-carbohydrate diet which is now so popular causes the pancreas to produce large amounts of insulin, and if this happens for many years in a genetically predisposed person, the insulin receptors throughout the body become resistant to insulin. Because insulin's action is to drive glucose into the cells, this results in chronic hyperglycemia, also called "high blood sugar." A large portion of this sugar is stored as fat resulting in obesity. Excess insulin also causes hypertension and helps initiate the sequence of events in the arterial wall which leads to atherosclerosis and heart disease."

daqui: http://www.medical-library.net/sites/framer.html?/sites/carbohydrates_in_nutrition.html


PS. e hoje o almoço é entremeada grelhada com tomate, cebola e cogumelos :)