2023-03-29 11:19:43
Glucose Revolution: The Life-Changing Power of Balancing Your Blood SugarКнига про те, як “менеджити” цукор крові та як робити меншими глюкозні піки. Бо саме через них нам часто хочеться їсти, хоча начебто нещодавно вже їли. Чи просто немає сил та хочеться відпочити, хоча не втомилися, а просто пообідали. Ну і про те, як зменшити вагу. Який же автор популярного нонфікшену про це не напише:)Цитати, що я виділив, коли читав:
Any part of a plant we eat turns back into glucose (and fructose) as we digest it, except for fiber, which passes right through us.
If you compare two meals that contain the same number of calories, the one that leads to a smaller glucose spike will keep you feeling full for longer.
Big glucose spikes can impair memory and cognitive function.
Gut health is linked to mental health—unhealthy microbiomes can contribute to mood disorders.
Our insulin resistance gets worse, we go from prediabetes (fasting glucose levels above 100 mg/dL) to type 2 diabetes (above 126 mg/dL).
The most effective way to reverse type 2 diabetes is to flatten our glucose curves. What is the right order? It’s fiber first, protein and fat second, starches and sugars last.
Fiber has three superpowers: First, it reduces the action of alpha-amylase, the enzyme that breaks starch down into glucose molecules. Second, it slows down gastric emptying: when fiber is present, food trickles from sink to pipe more slowly. Finally, it creates a viscous mesh in the small intestine; this mesh makes it harder for glucose to make it through to the bloodstream.
We can eat exactly the same thing—but by eating carbs last, we make a big difference in our physical and mental well-being.
When we eat foods in the right order, our pancreas produces less insulin. And as I explained in part 2, less insulin helps us return to fat-burning mode more quickly, the positive results of which are many—and include losing weight.
“Doesn’t eating fruit last cause it to rot in the stomach?” The short answer is no.
If you want to eat something sweet, it’s better to have it as dessert rather than as a snack in the middle of the day on an empty stomach.
A drink consisting of a tablespoon of vinegar in a tall glass of water, drunk a few minutes before eating something sweet, flattens the ensuing glucose and insulin spikes.
We can eat the exact same thing, and then, by using our muscles afterward (within one hour and 10 minutes of eating; more on that below), flatten the glucose curve of that food.
Exercising after a meal seems to be the best option, but before is also useful. In a study of resistance training in obese people, exercising before dinner (eating 30 minutes after the workout was over) lowered their glucose and insulin spikes by 18 percent and 35 percent, respectively, as opposed to 30 percent and 48 percent if the exercise was started 45 minutes after dinner.
Резюме: книга варта того, щоб прочитати.https://www.amazon.com/Glucose-Revolution-Life-Changing-Power-Balancing/dp/1982179414
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