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Один из главных врагов худеющих людей и в целом здорового питания – углеводы. Это мнение уже десятилетиями укрепляется в общественном сознании, и многие люди убеждены в том, что, например, куда лучше есть мясо, чем углеводы. В таком виде понимание данного элемента продуктов питания, конечно, ошибочно. Хотя бы потому, что углеводы содержатся в обширной группе продуктов, без которых человек не получал бы полноценное питание. Если же углубляться в тему, то выяснится, что не так уж это углеводное соединение опасно. Безусловно, есть определенные риски при употреблении таких продуктов, но баланс важен в любом питании независимо от состава.
В данном случае как раз и будет проведена граница между мифами и реальными фактами об углеводах в нескольких тезисах.
Все углеводы несут вред для здоровья
Самое большое заблуждение, основанное на том, что действительно есть «плохие» углеводы, не несущие никакой ценности, а только лишь вред. И они легко определяются по продуктам, прошедшим многократную обработку. У таких углеводов нет клетчатки, которая важна организму для работы пищеварения и энергетического обеспечения.
Простой пример – цельнозерновые продукты, в которых как раз есть клетчатка, и это «хорошие» углеводы. Неочищенные зерна сохраняют в себе важные питательные вещества.
Углеводы – это только хлеб, макароны и картофель
Вовсе нет. Эти макроэлементы также присутствуют во фруктах, овощах и бобовых. Вновь важно разделять углеводы на полезные и вредные. Например, от хлеба из цельнозернового сырья не будет вреда.
Углеводы содержат глютен
Тоже неоднозначное утверждение. Глютен прямо связан с пшеничными и прочими зерновыми продуктам, а также их производными. Но можно употреблять богатые той же клетчаткой овощи и фрукты с бобовыми. К тому же есть и зерновые без глютена.
Важен другой нюанс. Как показывают исследования, полный отказ от глютена себя оправдывает только в случае, если организм человека чувствителен к этому элементу или имеет непереносимость. Но для людей, которые не имеют таких особенностей, полный отказ от глютена даже вреден.
Риски употребления углеводов перед тренировками
Начать следует с того, что в целом диета спортсмена обязательно включает углеводы как источник энергии. Остальное будет зависеть от качества углеводов, времени употребления и самих продуктов. Действительно, рекомендуется делать небольшой временной отступ от момента употребления такой пищи и до начала упражнений. Сами углеводы не должны быть «тяжелыми». Например, перед вечерней тренировкой за два часа можно употребить 70-80 граммов пищи на основе цельнозерновых.
Белки ценнее
В корне неверное утверждение, поскольку польза обоих компонентов решается поиском оптимального баланса в конкретном случае. Белок очень важен для тех, кто ведет активный образ жизни и особое внимание уделяет тренировке мышц. Но исследования показывают, например, что диета с преобладанием углеводов перед белками сама по себе повышает эффективность обмена веществ.
Низкоуглеводная диета – путь к снижению веса
Ученые доказали, что такой рацион не дает преимуществ для похудения по сравнению с диетами, богатыми углеводами. Более того, люди, придерживающиеся такого подхода к питанию, чаще страдают от головокружений, упадка сил и прочих видов недомогания.
Углеводы как источник сахара
Беспокойство по поводу сахара оправдано. Обычный белый сахар, образование которого как раз происходило с многократной обработкой, относится к углеводам и он действительно вреден для фигуры и не только. Но в тех же цельнозерновых или фруктах сахар вполне безопасен и даже полезен.
Углеводы по утрам – полезнее
Логика этого предположения основывается на том самом наполнении организма энергией углеводами. Утром мы заряжаем организм питательными веществами на весь день и это прекрасное время для создания энергетического запаса. Но на самом деле имеет значение не время употребления углеводов, а промежуток времени, в течение которого организм сможет их переработать.
Усталость после употребления углеводов
Считается, что чрезмерное количество употребленных углеводов вовсе не повышает энергию, а оказывает обратный эффект. Человек больше устает, становится вялым и непродуктивным. Однако исследования на животных показали, что к негативным эффектам приводило вовсе не увеличение объема углеводов в пище, а высокое содержание в ней белков и соли.
Заключение
Как и многие другие элементы продуктов питания, углеводы имеют свои плюсы и минусы. Они несут определенные риски, и в то же время без них нельзя обойтись. Задача заключается вовсе не в том, чтобы радикальным образом решить, какое место углеводы будут занимать в рационе. В низкоуглеводной диете, как выяснилось, может быть вред, в то время как преследуемые цели так не будут достигнуты. Более оправдан подход, при котором делается акцент на пользе конкретных продуктов с «хорошими» углеводами. И в то же время по мере возможности минимизируется включение в меню вредных углеводов, которые поступают в организм с переработанными продуктами.