Wydawca: Tiziana M. Kategoria: Poradniki Język: angielski Rok wydania: 2017

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Opis ebooka Glycemic Index - Tiziana M.

This ebook will show how the Glycemic Index is calculated and how to use it effectivelyas a guide to live healthier. It will show that following the Glycemic Index can be donevery easily and that the benefits of following the Index are many. You will see howcontrolling the foods you eat based on the Glycemic Index will allow you to lose weight,reduce your risk of diabetes, and lower your cholesterol, just to name a few.The Glycemic Index is linked directly to the sugars in foods and how they are absorbed.The Index measures carbohydrates, which are made up of simple or complex sugarmolecules. The Glycemic Index then ranks the effects these foods have on our systems.You will see that by understanding these effects and adhering to some simpleguidelines, you will be able to recognize foods by the Glycemic Index and make betterfood choices. You will see that many carbohydrates are very beneficial to you and thatyou do not have to avoid all carbohydrates as many celebrated diets suggest.Carbohydrates are not the villains that they have been promoted to be!

Opinie o ebooku Glycemic Index - Tiziana M.

Fragment ebooka Glycemic Index - Tiziana M.

 

Table of Contents

Title Page

Chapter 1

 

 

 

 

Glycemic IndexHow to Effortlessly Control YourGlycemic Index For the Restof Your Life! 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Table of ContentsTable of Contents............................................................................................ 2Chapter 1: Introduction ................................................................................... 3Chapter 2: What is the Glycemic Index?......................................................... 4Chapter 3: How is the Glycemic Index in Foods Determined? ....................... 5Chapter 4: Yes, There are Good Carbs .......................................................... 7Chapter 5: What are the Effects of Glucose? ................................................. 8Chapter 6: The Facts about Insulin............................................................... 10Chapter 7: The Glycemic Index and Diabetes Connection ........................... 11Chapter 8: Incorporating the Insulin Index .................................................... 13Chapter 9: Glycemic Index Benefits: Weight Loss........................................ 15Chapter 10: Glycemic Index Benefits: Reduced Diabetes Risk .................... 16Chapter 11: Glycemic Index Benefits: Improved Heart Health ..................... 17Chapter 12: Glycemic Index Benefits: Lower Cholesterol............................. 18Chapter 13: Go One Step Further with Glycemic Loading............................ 20Chapter 14: How to Recognize Low Glycemic Index Foods Easily .............. 21Chapter 15: How to Calculate the Glycemic Load of any Food .................... 22Chapter 16: Glycemic Index Table of Common Foods ................................. 23FOOD..................................................................................................................................24INDEX RATING...................................................................................................................24FOOD..................................................................................................................................25INDEX RATING...................................................................................................................25FOOD..................................................................................................................................26INDEX RATING...................................................................................................................26Chapter 17: “Do’s” and “Don’ts” of Following a Glycemic Index Diet............ 28Chapter 18: In Conclusion ............................................................................ 30

 

 

 

Chapter 1: IntroductionThis report will show how the Glycemic Index is calculated and how to use it effectivelyas a guide to live healthier. It will show that following the Glycemic Index can be donevery easily and that the benefits of following the Index are many. You will see howcontrolling the foods you eat based on the Glycemic Index will allow you to lose weight,reduce your risk of diabetes, and lower your cholesterol, just to name a few.The Glycemic Index is linked directly to the sugars in foods and how they are absorbed.The Index measures carbohydrates, which are made up of simple or complex sugarmolecules. The Glycemic Index then ranks the effects these foods have on our systems.You will see that by understanding these effects and adhering to some simpleguidelines, you will be able to recognize foods by the Glycemic Index and make betterfood choices. You will see that many carbohydrates are very beneficial to you and thatyou do not have to avoid all carbohydrates as many celebrated diets suggest.Carbohydrates are not the villains that they have been promoted to be!This report will go into depth to explain how high and low blood sugar levels effect yourhealth and your feelings of well being. You will understand the direct link between theGlycemic Index and controlling diabetes or even substantially reducing the risk ofbecoming diabetic.Also included in this report is a handy table of many common foods and their GlycemicIndex rating along with easy-to-follow recommendations to take full advantage of thebest food choices.Once you read this report and become familiar with what the Glycemic Index is and howbeneficial it is for everyone who follows it, you will find that making the best choices willcome naturally to you. You will be able to control your Glycemic Index with little effort onyour part.

Chapter 2: What is the Glycemic Index?The Glycemic Index is a rating system for foods where any type of carbohydrate has anumerical value assigned to it based on its components and how each food affects thebody’s sugar levels.Dr. David Jenkins, a Canadian professor and scientist from the University of Torontodeveloped the concept of a rating index in March of 1981. He felt that a better systemneeded to be developed due to the popularity of certain diets like Atkins and SouthBeach that vilified all carbohydrates and many fats. He wanted to show that it was toooversimplified to categorize carbohydrates as “simple” and “complex” or even worse, as“good carbs” and “bad carbs”. Most carbohydrates are too complex to label them in thismanner.He wanted to show the scientific community and thereby, the world that all foods affectour bodies’ blood sugar levels differently and that they have many different degrees ofbeing simple and complex, good or bad.Basically, as food breaks down in our digestive system, many of the food’s components,like sugar or vitamins and minerals are absorbed into our blood stream and immediatelyaffect our system. Foods that break down quickly and have high glucose or sugar levelswill give us a “spiked” feeling of energy and euphoria. This feeling is commonly referredto as a “sugar high”. Other foods break down more slowly and release their sugars,starches and nutrients over a longer period of time, which avoids any sudden increasesto our sugar levels and keeps our insulin levels low. Later in this report, we will explainexactly what glucose and insulin are and how they affect our bodies and our health.Dr. Jenkins proved that many carbohydrates were, in fact, very healthy and should notbe avoided simply because of the fact that they were carbohydrates. As a matter of fact,he discovered that there are dozens of foods that in the past were categorized asunhealthy, but that turned out to be very beneficial. He also encountered somesurprising results on foods that had always been considered “diet” foods, but whentested, he discovered that they tested very high on the Glycemic Index. Thesesurprising results will be uncovered later in this report.Dr. Jenkins continues to work in the field of dietary science and pushes forward bycontinually pursuing the link between diet and health. He proceeds in proving the theorythat eating certain diets can improve or eliminate the risk of health issues such ascancer, diabetes, and cardiovascular disease as well as other diseases.

 

Chapter 3: How is the Glycemic Index in Foods Determined?The Glycemic Index uses pure glucose (or in some cases, white bread) as its controlfood and rates all other carbohydrates in relation to it. The control food or standard,either the glucose or the white bread, is given a rating of “100” and all other foods aretested as to how they affect a person’s blood sugar, insulin and lipid levels compared tothe standard.Each tested food is given a number rating and defined as either “High”, “Medium” or“Low” on the Glycemic Index. Foods fall into the High Glycemic Index when they arerated at 70 or above. If the Glycemic Index for a food is at 55 or lower, it is consideredto be a Low Glycemic Index food item. This means that Medium Glycemic Index foods