Carbohydrates are always associated in our minds with obesity,They do not deal with it completely, and what they feel is ultimately denied,Many of us believe that all that carbohydrates represent for the body is weight gain, although carbohydrates have many benefits and functions within the body

Carbohydrates are not an enemy of health as some imagine, it only needs to check some of our choices between different types of carbohydrates while reducing the consumption of synthetic sugars that contain a high amount of calories

What are carbohydrates

They are three types of nutrients:

Sugar: It is the simplest form of carbohydrates and is found in fruits, vegetables, milk and dairy products. Fructose is called fructose, a yogurt called lactose and table sugar called sucrose.

Starch: They are more complex in their composition than sugar and is found in Potatoes, sweet potatoes, corn and peas contain large amounts of carbohydrates.
It is found in dry legumes such as chick peas, beans, lentils, cow-pea and beans.
Wheat, barley, oats and rice are an important source of this substance

Fiber: Is the part that can not be digested in the digestive system despite the presence of bacteria that help digest the material, pass through the stomach without digestion.
Its main sources are plant sources such as vegetables, grains, legumes, and fruits.

Importance of carbohydrates in the body

Energy saving for the body: The body gets the energy to carry out its vital functions such as breathing, digestion and others, through the conversion of carbohydrates to glucose glucose, to be stored in the liver and muscle in the form of glycogen, used when an effort or other activity.

Maintaining body weight: Eating lots of fruits, vegetables and whole grains can help you control your weight. Fibers help you feel full and contain a few calories.

Contributes to the strengthening of the body's immunity and disease prevention: It is rich in fiber, which protects humans from diabetes, obesity, indigestion, heart disease, arteries, and high cholesterol.

Disease prevention: Whole grains and fiber-rich foods protect the body from many diseases such as cardiovascular disease, fight obesity and play a key role in regulating digestion.

How do you choose healthy carbohydrates?

Focus on fiber-rich fruits and vegetables: Always choose fruits and vegetables in their natural form without any additives such as sugar. Fresh and frozen fruits are better than juices and dried fruits that have a higher sugar concentration.

Choose Whole Grain: Whole grains are rich in carbohydrates, vitamins and minerals such as selenium, magnesium and potassium. It is better than refined grains, whose outer skin is removed and most of its nutritional value is lost.

Choose low-fat dairy products: yoghurt, cheese and other dairy products are a good source of calcium and protein but prefer low-fat products that do not contain additives such as sugar.

Lentils, peas, beans and all kinds of legumes are usually low in fat, high in folate, iron, potassium, magnesium, and fiber are both soluble and insoluble. They are also a good source of protein, It can be a healthy alternative to meat as it does not contain cholesterol.

Reduce your consumption of table sugar: Use sugar at reasonable, harmless rates, but large amounts can cause many health problems such as tooth decay and obesity as well as having no nutritional benefit.

This list of some of the types of carbohydrates allowed to eat during dieting that will help you lose weight without feeling deprived of food

Carbohydrates in barley raise blood sugar is slower than the carbohydrates found in some other foods, this helps to avoid high blood sugar, and then sudden decrease, which causes an increased sense of hunger

Whole grains are one of the most important types of cereals that are important because they have great benefits for human health. Whole grain breads help you feel full, thus relieving food and losing weight, as well as preventing cardiovascular disease. The introduction of whole grains into the diet is one of the smartest and easiest steps to immunize and improve your health.

Legumes such as chickpeas and lentils help you feel fuller for a longer time, and at the same time provide you with a lot of important nutrients

Quinoa contains twice the amount of fiber in its isotopes of grains, and also contains a high percentage of protein. Which means you can eat and dispense saturated fats found in the sources of animal protein, it provides you with the amino acids needed to build muscle, and the greater the proportion of muscles increased calories burning in the body.

popcorn contains fiber that helps you feel full, so it is a snack and entertaining that you can rely on in your diet. Sweet and sweet recipes for popcorn

Sweet potato Although it contains carbohydrates, it works to raise the level of adiponectin, which helps regulate the level of blood sugar, which makes the metabolism is better. They are also fat-free, with low calories and sodium.

If you are a fan of pasta, you may miss it during dieting. You can eat whole wheat pasta with half a cup of raw pasta

Half a cup of peas contains 4 grams of protein and fiber, and is an important source of zinc as well. 7 recipes to prepare peas

Oats contain complex carbohydrates, which feel fullness and fullness after eating

Brown rice contains many nutrients such as magnesium, vitamin B, and fiber that help you feel full

Avoid carbs rich in carbohydrates, which should be careful not to eat, especially at night, such as bread, pasta, white rice and potatoes, and other types should be avoided for better health, such as:

White rice may be better in taste, but it contains a large amount of starches, with a quarter of a cup only about (36 g) of carbohydrates. Instead, you can use the burger or frik, which contains more fiber with protein and less carbohydrate

Even healthy granola breakfasts contain large amounts of sugar, and every three-quarters of a cup contains 22 grams of carbohydrates. It is better to replace these grains with oats and use in different recipes, it is rich in fiber, and is a good grain of heart health and reduce the proportion of cholesterol

White bread contains 31 grams of carbohydrates per slice. It provides no nutritional value only for carbohydrates, so it is best to eat whole grain bread, because it contains a higher protein content, is also healthier for the heart, and contains more fiber

I can not convince you that the potato chips are not very tasty, but this snack you eat in minutes in front of the TV contains very large amounts of carbohydrates and starches, so it is best to replace it with any other healthy snakes such as fruits and vegetables.

Regular noodles are easy to cook and affordable. Of course, they are high in carbohydrates, each cup of pasta contains 43 grams of carbohydrates, while the brown pasta contains about 37 grams. The two types have a high percentage of carbohydrates and the best Replace them with quinoa, vermicelli and bulgur

A cup of unsweetened juice contains 48 grams of carbohydrates, which is something you do not expect for sure, especially since we are also talking about sugar-free juice. It is best to eat the fruit directly because it gives a greater sense of satiety with much lower calories. Foods that cause abdominal fat There are many foods that cause obesity, weight gain in general, and the stomach and abdominal pain in particular

Muffins seem to be a delicious dessert, but it is a pastry that contains lots of flour, ghee and sugar, so it is a harmful carbohydrate that will only give you more calories