Most people who care about the problems of diabetes and obesity will be advised to choose foods with a low GI (glycemic index) to avoid a surge in blood sugar. The South Korean healthy diet expert Nankishan believes that in addition to the GI value of food, the amount of consumption will also affect the degree of glycemic excretion, so the value of GI combined with the amount of food GL (glycemic load) value, more Shows the impact of food on blood sugar, obesity. In addition to telling you the benefits of a low-GL diet, you'll also be introduced to a simple and tasty low-GL recipe!
Stomach will trigger a variety of diseases
Metabolic syndrome
Abdominal obesity is not just a disease, nor is it a criterion for other diseases, such as metabolic syndrome. Metabolic syndrome is a chronic disease of metabolic disorders, precursor is hyperglycemia, hypertension, hyperlipidemia, obesity and other lifestyle-related diseases simultaneously. When more than three of the five diagnostic criteria are met, metabolic syndrome can be judged. If the metabolic syndrome patients have abdominal obesity, will also increase the risk of suffering from cardiovascular and cerebrovascular diseases. Leave it alone, it will be derived from cardiovascular and cerebrovascular diseases, complications such as diabetes, and even death, quite dangerous.
Diabetes
After the body takes in carbohydrates, the blood sugar will increase, at this moment, the insulin that adjusts the blood sugar will increase the secretion volume to lower the blood sugar. If the body is often in the hyperglycemia, hyperinsulin cycle, not only will increase the burden on the pancreas, will develop into abdominal obesity, insulin later on the body can not play a role (insulin resistance), and finally evolved into an imbalance of glucose regulation of diabetes .
High blood pressure
Visceral fat, the accumulation of abdominal fat, will lead to the body to control vasoconstriction substances increased, and blood vessels shrink, blood pressure will be abnormally increased. In addition, the control of appetite and maintain the elasticity of the blood vessels to reduce the secretion of hormones, blood pressure also followed the rise, in other words, visceral fat is one of the causes of hypertension.
Cardiovascular disease, cerebrovascular disease
Excess carbohydrates that are not consumed by the body can become neutral fats, affecting the normal metabolism of carbohydrates and lipids. High concentrations of lipids and sugars can make blood thicken and trigger blood vessels such as atherosclerosis throughout the body. In particular, abdominal obesity can cause dyslipidemia, fatty liver and other diseases, and even worsen into cardiovascular and cerebrovascular diseases, threatening the safety of life.
Hyperlipidemia and arteriosclerosis
If the accumulation of neutral lipids in the body, cholesterol will rise, and even lead to hyperlipidemia. The cause of hyperlipidemia is the blood contains too much neutral fat or cholesterol, increase blood viscosity, sustained damage to blood vessels, triggering the initial atherosclerosis.
Why high GL value foods make you fat?
High GL diet = convex belly!
1. High GL foods are foods that are high in carbohydrate and quickly digested and absorbed.
Promote the body's blood sugar soared.
3. To lower blood sugar, the body secrete large amounts of insulin, carbohydrates quickly absorbed by the organization, blood sugar began to feel hungry again.
4. too much sugar into the body tissue, the excess becomes a neutral fat.
5. Neutral fat and other body fat absorption of the accumulation of accumulation, resulting in visceral fat-type obesity, which is convex.
6. Stored in the body of neutral fat, broken down into free fatty acids (free fatty acid).
7. Free fatty acids make more neutral fats, causing chronic abdominal obesity.
8. Sustained intake of high-GL foods, the stomach on the fat more and more.
Low GL diet = healthy!
1. Low-GL foods, those with low carbohydrate content and slower digestion and absorption.
2. Blood sugar does not soar, the body does not have to be forced to secrete excess insulin.
3. To maintain a sense of fullness.
4. The body will not excrete too much insulin, it will not produce hunger due to acute hypoglycemia.
5. The right amount of glucose is delivered to the muscle tissue, completely converted to energy consumption, to maintain the standard weight.
6. To avoid excessive energy into fat in the storage, prevention of lifestyle-related diseases and maintain good health.
Tofu kimchi pizza
eGL below 3
Carbohydrate content (g) 16
kcal 346
1 Use high-protein tofu instead of flour to make high-grade crackers.
2 kimchi first wash off the surface of the sauce and then use to reduce saltiness.
3 can be a dinner, but also when snacks or snacks.
High protein vascular health intestinal health anti-aging
25 ~ 30 minutes
• Plate tofu 1 (210g)
• cooked cabbage kimchi 1/2 cup (75g)
• Green pepper 1/4 (25g)
• Onion 1/8 (25g)
• 4 tablespoons of tomato spaghetti sauce on the market
• About 1/3 cup of cheese silk (30g)
Salt a little
• 1 tsp cooking oil + 1 tsp
1 board tofu cut into 1cm thick pieces, on the kitchen towel, sprinkle some salt for 5 minutes.
2. cabbage kimchi wash the surface of the sauce, drain and green peppers, onions cut into 1 × 1cm Ding.
3. Pan pan, add cooking oil (1 tsp), add cabbage kimchi, 1 minute and 30 seconds to medium and small fire, then add green peppers and onions, fry 1 minute 30 seconds.
4. Pour tomato spaghetti sauce to a small fire fry 1 minute and 30 seconds after loading plate.
5. Pan clean, wok again, cast edible oil (1 teaspoon), into the plate tofu, the front and back to the fire for 2 minutes, fried into golden yellow.
6. The ④ and cheese yarns spread evenly on the tofu ⑤, covered with a lid, simmer for 3 minutes, melted cheese silk.