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Recent Bodybuilding Articles
Showing posts with label fiber. Show all posts
Showing posts with label fiber. Show all posts

Fiber The Forgotten Carb

Fiber is also an important component of nutrition. It is the most recognized of all carbohydrates in terms of disease prevention and general health, and it can be classified as two different types: soluble and insoluble. Insoluble fiber has merit in the realm of intestinal cleanliness and slowing down digestion through the GI tract, which allows for more thorough vitamin and nutrient absorption.

Soluble fiber, on the other hand, is invaluable for our theory of a calorie is not just a calorie. In a study published in The New England Journal of Medicine in 2000, a diet containing 50g of fiber (25 soluble, 25 insoluble) can lower cholesterol, improve glycemic control and decrease hyperinsulinemia. These findings are very important to nutrition’s emphasis on controlling the glycemic index of meals. By ingesting soluble fiber at mealtime, we can prevent spikes in the blood sugar and regulate the overall secretion of insulin.

rich fiber foods

In the American Journal of Clinical Nutrition, 1991, natural oat fiber reduced blood glucose and insulin levels. The soluble fiber used in this study was beta-glucan. Oats and barley are good natural sources of beta-glucan and are the primary sources of carbs used in your Macrobolic MRP. In a 1994 study published in Diabetic Medicine, patients fed wheat farina with oat bran showed a marked decrease in postprandial blood glucose levels and lower overall insulin secretion.

Fiber’s impact on maintaining lower blood glucose and lower insulin levels are all conducive to increased GH levels, increased fat burning and decreased cortisol—everything your body needs to increase muscle and burn body fat.

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Health Tips: Avoid Processed Carbs

Simple carbohydrates, on the other hand, are single or double sugar molecules. They’re found in table sugar and processed foods like Pepsi and Twinkies, but they also occur naturally, like in fruit. Simple carbs, whether they’re found in a papaya or a Pop Tart, are absorbed quickly, causing the amount of sugar in your blood to skyrocket and then plunge soon after, leaving you feeling tired and hungry. But there’s a difference between the natural simple sugars found in fruit and the refined simple sugars found in candy.

When you eat that papaya, the sugar comes packaged with vitamins, minerals, water, and fiber. Also, the sweetness in fruit comes from fructose (as opposed to sucrose or glucose in other simple sugars), and fructose doesn’t cause the sort of sharp insulin spike that other simple sugars do.

processed carbs

In general, eat foods that are processed as little as possible. Choose an apple over apple juice, and whole-wheat bread over white bread. Be sure to buy bread that is actually labeled “whole wheat.” Many wheat and grain breads are mostly refined white bread colored with molasses, despite the brown wrapping that depicts wheat fields waving in the wind and names like “12- grain health nut bread.”

Read food labels carefully and find out where you’re getting most of your refined sugar. Breakfast cereals such as Kellogg’s Raisin Bran and Frosted.

Flakes are more than 42 percent sugar. Flavored yogurts are loaded with sugar, too. Be aware that sugar goes by other aliases, including corn syrup, honey, maple syrup, maltodextrin, sucrose, and other words that end in -ose.

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Tips to Clean Your Digestive System

Clean Digestive System

Grow some good bacteria
Prebiotics stimulate good bacteria in the colon and prevent bad bacteria from taking a hold. A study in the Journal Of Clinical Gastroenterology found that foods rich in prebiotics such as chicory and artichokes lead to the increased growth of gut good guys lactobacilli and bifidobacteria.

Drink more water
We'll keep saying it until you get it: drinking more water is one of the quickest ways to improve health. Maintaining adequate hydration is crucial for digestive health and helps regulate bowel movements.

Cut back on booze
Drinking more than two units of alcohol a day will expand your waistline and wreak havoc on your digestive system. Research has found that excessive alcohol impairs muscle movement in the small and large intestines. Bloating, stomach aches and diarrhea are your body's way of telling you to lay off the liquor.

Hit the gym
Increased blood flow results in increased oxygen circulation in the whole body - and this improves cell efficiency in the digestive system.

Eat more fiber
Fiber helps to maintain regular bowel movements by adding bulk to stools and drawing water into the digestive tract. It also stimulates the nerves in the intestine, causing contractions of the colon that help to move waste through quickly.

Enliven your liver
Your liver keeps your body healthy by breaking down toxic substances such as caffeine, alcohol, pesticides and additives. If your liver isn't functioning properly, your ability to process and excrete these toxins is reduced. Keep it working smoothly with a diet full of whole foods, fruit and cruciferous vegetables.

Boost your gallbladder
Bitter foods stimulate your gallbladder to increase bile, which is critical to burning down fats and breaking down toxins. It is recommended to add bitter greens such as endive, kale, mustard greens and watercress to your salads.

Fibers: Another Element of Strength in Your Food


Fiber is important for bodybuilders and athletes mainly because it assists in adding bulk to ones diet. It is a known fact that fruits and vegetables are valuable in providing fiber. Fiber represents that portion of the food which is not digested but helps the intestines to move the waste along. A certain amount of fiber is necessary in the diet of every human being.

Constipation is many times caused by lack of sufficient fiber and you have to make sure that your diet is varied enough to provide the needed dietary fiber for the intestinal wastes. Therefore, unless your doctor finds extra fiber to be necessary in your case, don’t go out of your way it is not required to increase greatly the quantity of fiber in your diet.

In this case take care not to overeat or stuff yourself with too much fruit pulp or bran. Remember, moderation is all the things, including your diet is essential for a man’s health. Bran and other foods like raw fruits, coarse vegetables containing a great deal of fiber and it may clog the intestines or even cause irritation and abnormal contractions or spasms of the intestinal musculature. It is appropriate to find out the most healthful diet for your particular type of digestive system and use it according to your own experience.
Fibers

There are two types of fibers: The first type is soluble fiber. It feeds intestinal bacteria, which then convert it to short chain fatty acids. These than have very positive effects on the body such as inhibiting the growth of yeast and disease causing bacteria and help decreasing the risk of cancer of the large intestine. This kind of fibers also help lower blood cholesterol levels by reducing the amount of cholesterol produced by the liver This type of fiber dissolves in water and forms a gel like substance and helps to regulate blood sugar levels. The second type is insoluble fiber. This type does not dissolve in water, but instead acts on intestinal toxins and plays an crucial role in the prevention of colon and breast cancer.
 
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