НиколаИваныч

[OrbRider]

one_Olga, Зеленый банан, жареный на почечном жире, например.

[one_Olga]

Зеленый банан, жареный на почечном жире

какая-то адова экзотика, ну где взять зеленый банан? почему зеленый? опять эти сказки про резистентный крахмал и волшебную микробиоту? я наслушалась, чего тока не пробовала) не вижу особой разницы - микробы пусть там сами как-то, я больше не лезу к ним)
почечный жир... ну в теории его можно поискать конечно, но если мясник не мой прям друг, гарантий мне никто не даст, а платить втридорога за якобы невероятный жир, а получить какую-нибудь ерунду обычную.. ну такое себе)

[nikolaivanych]

Hans Selye Gives Medicine New Direction (1957)

"The key to the mystery of 'stress' says Selye are hormones... chemical regulators of growth, sex, health and perhaps, disease.

Every attack on the body upsets its chemical balance. By restoring hormone balance man can be helped to a longer, fuller life."

Ганс Селье дает медицине новое направление (1957)

"Ключом к разгадке тайны "стресса", по мнению Селье, являются гормоны... химические регуляторы роста, пола, здоровья и, возможно, болезни.

Каждая атака на организм нарушает его химический баланс. Восстановив баланс гормонов, можно помочь человеку прожить более долгую и полноценную жизнь".

[Joker]

Каждая атака на организм нарушает его химический баланс. Восстановив баланс гормонов, можно помочь человеку прожить более долгую и полноценную жизнь".

Вот так восстановишь баланс, а тут новая атака.

[nikolaivanych]

"[So-called addiction is] an organism in an unstable state [that] perceives the availability of something which promises to partially restore the desired stability."

— Biological Balance and Addictions by Ray Peat (1991)

"[Так называемая зависимость - это] организм в неустойчивом состоянии, [который] воспринимает доступность чего-то, что обещает частично восстановить желаемую стабильность".

- Биологическое равновесие и зависимости" Рэй Пит (1991)

[nikolaivanych]

Вот так восстановишь баланс, а тут новая атака.

Когда баланс восстановлен, состояние организма стабильное и устойчивое.
Новая атака вызывает намного меньшую ответную реакцию и, поэтому, баланс гормонов не нарушается либо быстро восстанавливается.
Вся сила в стабильности.

[nikolaivanych]

“High cholesterol compensates for low thyroid, keeping your pregnenolone, progesterone,
and DHEA up. Sugar allows you to dispose of free fatty acids by turning them into triglycerides
for storage. Free fatty acids activate stress hormones, which in turn cause the synthesis
of fatty acids, even from the breakdown of amino acids, derived from protein by the action
of cortisol. When cholesterol is that high, it’s almost always because of low thyroid activity,
and stored PUFA are probably the commonest cause of that. I think free fatty acids, and their
degree of unsaturation, would be the most meaningful blood lipids to test, but it’s easier
to test for cholesterol and triglycerides.”
-Ray Peat, PhD

«Высокий уровень холестерина компенсирует низкий уровень щитовидной железы,
поддерживая уровень прегненолона, прогестерона и DHEA. Сахар позволяет
избавляться от свободных жирных кислот, превращая их в триглицериды для хранения.
Свободные жирные кислоты активируют гормоны стресса, которые, в свою очередь,
вызывают синтез жирных кислот даже при расщеплении аминокислот, полученных
из белка под действием кортизола.
Когда уровень холестерина настолько высок, что почти всегда бывает из-за низкой
активности щитовидной железы, то накопленная ПНЖК, вероятно, является наиболее
распространенной причиной этого.
Я думаю, что свободные жирные кислоты и степень их ненасыщенности были бы наиболее
значимыми для анализа уровня липидов в крови, но тестировать холестерин и триглицериды
легче»


Вывод:
"Заедая" стресс, мы увеличиваем запасы триглицеридов в "хранилищах".
Чтобы убрать запасы, надо не быть в стрессе.
Тупик...

[Joker]

"Заедая" стресс, мы увеличиваем запасы триглицеридов в "хранилищах"

На меня стресс действует анорексично - я его не "заедаю", я вообще не ем. И это, скажу вам, не лучший сценарий, потому что "неедение" увеличивает стресс со всеми вытекающими и итак по нарастающей.

Сахар позволяет
избавляться от свободных жирных кислот, превращая их в триглицериды для хранения

Триглицериды на хранении лучше, чем СЖК в крови.

[Joker]

Чтобы убрать запасы, надо не быть в стрессе.
Тупик...

А почему тупик? Сам же выше писал:

Когда баланс восстановлен, состояние организма стабильное и устойчивое.

А стабильный и устойчивый (метаболически и гормонально) организм очень неохотно что-то там откладывает про запас - гормоны не подают такого сигнала.

[nikolaivanych]

стабильный и устойчивый (метаболически и гормонально) организм
очень неохотно что-то там откладывает про запас - гормоны не
подают такого сигнала

Кстати, а природе также нет белково-углеводных продуктов.
Мясо с гарниром - тоже продукт цивилизации. Всякие дикие
племена едят или мясо-жир или высокоуглеводную еду.

- золотые слова

[nikolaivanych]

Ketosis is akin to "pseudohypoxia":
"With beta-hydroxybutyrate as substrate, NADH increases relative to NAD+..."
— G. Cahill (2003)

"Overproduction of NADH or lack of NAD can induce the accumulation of NADH...
creating a condition known as pseudohypoxia."
— L.J. Yan (2014)

Кетоз сродни "псевдогипоксии":
"При использовании бета-гидроксибутирата в качестве субстрата, NADH увеличивается относительно NAD+...".
- G. Cahill (2003)

"Перепроизводство NADH или недостаток NAD могут вызывать накопление NADH...
создавая состояние, известное как псевдогипоксия".
- L.J. Yan (2014)

[nikolaivanych]

Биогенез митохондрий (образование новых митохондрий). (из голодания)

Скрытый текст

Для просмотра скрытого текста необходимо быть авторизованным пользователем.

Митохондрии... Вы не любите митохондрии? Вы просто не умеете их готовить!
Митохондрии - древние органеллы в наших клетках, которые вырабатывают энергию для жизнедеятельности.
Митохондрия производит в 20 раз больше энергии из одной молекулы глюкозы нежели обычное окисление внутри клетки. А так же митохондрии умеют вырабатывать энергию из жиров!

Краткий пересказ с дополнениями:
Для выращивания митохондрий нужно:
Не есть дерьмо (см. дневник Василия);
Как можно меньше есть промышленной пищи;
Как можно меньше есть "пустой" пищи;

Митохондрии любят углеводы, но не любые, а только из спелых фруктов (виноград, вишни, дыня, манго,
папайя и свежевыжатый апельсиновый сок) и корнеплодов: морковь и картофель, в том числе сладкий.

Митохондрии любят солнечный свет и терапию красным светом в темное время года.

Митохондрии размножаются при закаливании: холодный душ или ледяная ванна. А так же прогулки босиком
по снегу с коротким рукавом. Закаливание, а не замораживание! Т.е. добиваемся красной кожи, а не синей
или белой.

Митохондрии любят углекислый газ, а не кислород. Для начала учимся дышать дышим через нос. Далее учимся
дышать в режиме счета 4-4-16: на 4 вдох, на 4 задержка и на счет 16 выдох.

Митохондрии хорошо растут на движении, но не простом, а определенной длительности и продолжительности.
Например бег вверх по лестнице - бежать как можно быстрее и выше так, как будто сзади бежит злая собака.
Такой бег вверх продолжается 6-8 секунд, не более! До момента, когда уже не хватает воздуха. Встаем,
отдыхиваемся и медленно идем вниз на улицу и отдыхаем. Для начала делать один раз в день и всего 2 раза
в неделю, не чаще. Обязателен отдых. И нельзя допускать боль в мышцах - это закисление, которое убивает митохондрии.

[nikolaivanych]

"I think people shouldn’t eat things that damage them,
and should eat things that taste good and that provide
the essential nutrients, while making them feel good
and function well; is that a diet?"
— Raymond Peat (2021)

"Я думаю, что люди не должны есть то, что вредит им, и должны есть то,
что вкусно и обеспечивает необходимые питательные вещества, но
в то же время заставляет чувствовать себя хорошо и успешно функционировать;
и разве это диета?"

[OrbRider]

гарантий мне никто не даст

Он твердый, тут трудно ошибиться. Я зеленую гречку ферментирую и делаю из нее блины иногда на смальце из почечного жира. Сытная штука, надо сказать.

[OrbRider]

Митохондрии любят углеводы, но не любые, а только из спелых фруктов

Да фигеют они с фруктозы и инсулинорезистентность получается с последующим набором веса к зиме.

[nikolaivanych]

► Показать

begin!
Chapter 4
The Importance of Carbohydrates—Especially Sugar
Besides all the myths surrounding saturated fats, I believe carbohydrates are the most misunderstood macronutrient in the world. Even the most health-conscious people have been hypnotized by the media and food manufacturers that carbohydrates, also known as saccharides or sugars, are unhealthy for us to consume. Pick up any health or fitness magazine asking a celebrity or fitness professional about the “diet” that made him or her lean in 30 days, and every one of them will say, “I avoided carbs.” The world, especially Americans, have created a society so obsessed with being thin that these so-called healthy people are willing to give up anything, even our best source of energy and metabolic power, otherwise known as carbohydrates, and sugar, to achieve the “ideal body.”
Avoiding carbs is not a sustainable diet or a healthy way to live. The right carbs are essential for a high metabolic rate, good energy, and a happy life. Yes, if you reduce or remove carbs from your diet you will lose weight and may get lean quickly, but at what cost?
Personally, I am a recovering low-carb eater. Years ago I would eat as little as 50g carbs/day. This is the equivalent to eating about two cups of fruit, a cup of rice, or a bowl of cooked oatmeal. I was cold, had low energy, slept poorly, had awful sugar cravings, and was easily irritated—but I was very lean. I looked healthy but felt like crap. However, as many of you know, looks can be very deceiving. Depriving myself of carbohydrates was keeping my body in a stressed state and increasing my stress hormones adrenaline and cortisol.
Short term this strategy worked great; I got lean and felt energized. However, over the long run, my thyroid became sluggish, my adrenals got burned out, my liver became over-burdened, my digestive system got backed up, and my sex hormones became non-existent. Yet, I was following the most common trend in the health and fitness industry, which at the time was (and still is) avoiding carbs and sugars.
As I have pointed out many times before, things are not always factual or clear in the health, fitness, and nutrition industry. The truth is some carbohydrates like breads, pasta, processed cakes, crackers, and cookies can contribute to weight gain, diabetes, autoimmune diseases, cancer, and heart disease. Other carbs—the right carbs, like fruit, honey, juice, and milk—are necessary for a speedy metabolism and weight loss. The right carbs are needed for proper cellular function, liver detoxification, thyroid function, muscle recovery, brain function, and overall happiness.
I think the carb-free craziness has gone on long enough. Too many people are confused about which carbs they can eat and which ones they should avoid. Most people clump all carbohydrates into one group and try to avoid all of them, which is one of the worst things you could do for proper metabolic health. The truth is we need carbohydrates; we just need the right carbohydrates.
Back to Basics
What are carbohydrates? In the simplest of terms carbohydrates are our best and most efficient source of energy. Carbohydrates are organic compounds that consist of only carbon, hydrogen, and oxygen. Carbohydrates are a form of energy for humans and other animals. Carbohydrates contain four calories of energy per gram. Carbohydrates consist of two primary groups: simple and complex.
Simple carbohydrates consist of monosaccharides and disaccharides. Your primary monosaccharides are glucose, galactose, and fructose. Your primary disaccharides, which are two monosaccharides combined, are sucrose, lactose, and maltose. In layman’s terms these are the carbs (sugars) naturally found in white table sugar, honey, most fruits, most root vegetables, and milk.
Complex carbohydrates consist primarily of polysaccharides. Polysaccharides consist of starches and non-starches. These include grains like wheat, corn, and rice; legumes such as beans and lentils; and non-grain starches like potatoes and bananas. Starches are made of a long chain of glucose molecules. The non-starches are glycogen and cellulose (indigestible fiber). Cellulose is considered more of a structural polysaccharide, since humans cannot break it down, whereas starch and glycogen are more storage polysaccharides, since they provide large amounts of energy. Sources of foods with cellulose are most above-ground and leafy green vegetables: spinach, lettuce, grasses, seaweed, kale, celery, etc.
At the end of the day all carbs, with the exception of cellulose, turn into glucose. Think of glucose as gasoline for the body. The optimal energy for cars to fuel their engine is gasoline, just like the optimal energy for the cells of the human body is glucose. Cars need gasoline to be delivered to the engine, where it is converted to energy for power. The same principle is true of our metabolism. We convert glucose in our cells to produce energy. The only difference is as humans we can use other sources like proteins and fats for energy. However, carbohydrates (glucose) will always be the most preferred source of energy for our cells.
Using Fats and Protein as Energy
Fats and proteins are a more efficient form of energy, since you need less of them to produce a similar response as glucose. (Glucose is more wasteful due to its increased heat production.) In a car this may be a good thing, but in the human body this equates to a lower metabolism. In an engine this would be called wasteful since excess heat and carbon dioxide are produced. In the human body this is considered a high metabolic rate, and body temperature will increase and the body will be fueled with plenty of energy. When the cells’ mitochondria are oxidizing “wastefully” they don’t produce as many free radicals that produce oxidative damage. Cells’ “efficiency” makes it easy to get fat, because calories are stored instead of wasted as heat. Because the right carbohydrates speed up the engine (the metabolism) you need more fuel (calories) to maintain body mass and good energy.
Think about this: Most young people have a high metabolic rate. They can eat a lot and produce tons of heat and carbon dioxide (waste products of metabolism) and stay very thin.
And isn’t this what you want? Wouldn’t you like to be able to eat more and weigh less?
In addition, fats and proteins require your own body’s resources to break down the fats and proteins. Fats and proteins produce less ATP (energy) and less carbon dioxide (CO2). CO2 acts as an antioxidant in our body, decreasing oxidative damage. Protein metabolism produces ammonia and excess tryptophan, both of which can become inflammatory to our body.
However, at rest the skeletal muscles of the body and cardiac muscles of the heart do prefer to use fat as energy. As to why the best way to burn fat, is at rest—not exercise—more on that later.
Why Are the Right Carbohydrates So Important?
Brain Power
As I mentioned previously, glucose is the preferred source of energy for almost every cell in the human body. Glucose is the brain’s main source of energy. In fact, your brain can use up to one-half of your consumed/stored glucose. The more you think, the more glucose your brain will need. Without carbohydrates you may feel light-headed, scattered, and forgetful. The red blood cells and cells of the retina can only use glucose as energy since these cells lack a mitochondria.
Muscle Power
Glucose is also needed for quick muscle energy. Muscle glycogen (stored glucose) is needed for quick energy, especially when weight training and sprinting. If your body is depleted of muscle glycogen, your body will utilize your own muscle, tissue, organs, and fat to provide energy to your muscles while under stress (exercising). It is important to note that, at rest, your muscles preferred source of energy is fat. Increasing muscle mass is a good argument for helping reduce fat, since the more muscle you have the more fat you will burn at rest. Burning fat at rest is the safest way to get rid of stored fat, since it produces less oxidative damage.
Thyroid Function
For proper metabolism, glucose is needed by the liver to convert thyroxin (T4) to the active triiodothyronine (T3). T3 is needed by all the cells to produce ATP (energy). Without adequate T3 you will have decreased cellular function (slower metabolism). People on low-carbohydrate diets are notorious for having low body temperature and decreased cellular function. This may be attributed to the low intake of carbs (sugars), which will contribute to lower T3 conversion and lower metabolic function.
Liver Detox
In addition, the liver needs glucose to help with proper detoxification. Low levels of stored glucose (glycogen) will encourage a sluggish liver. This is why fasting and detox programs that restrict good carbs (fruits, juices, milk) make no sense. These programs may help clean out your colon, but they hinder the performance of your liver. The liver is your main detox organ. If you hinder the liver’s performance, how can it help you detox properly?
Kristen’s Story
Kristen was recovering from years of water and vegetable juice cleanses. Every few months she would put herself on a “detox” diet, and drink only water and lots of green (juiced vegetables) drinks. Although Kristen lost weight and felt quite energized on these detox programs, the results were short lived and she slowly gained back the weight plus some over the years. Kristen was led to believe, by not only the health food industry but by many health practitioners, that she was helping her body by only drinking water and vegetable juices. Kristen believed this liquid diet was “cleaning out” and “detoxing” her digestive system.
Kristen learned that these “detox programs” had placed her body in a stressed state by depriving her body of adequate energy (proteins, carbs, and fat) and enough nutrition. The stress of her detox program had increased her stress hormones cortisol and adrenaline. Short term, these elevated hormones helped Kristen feel energized. Elevated cortisol and adrenaline also helped her decrease her body weight, but at the cost of her valuable muscle tissue. Long term, this form of detox program had slowed down her metabolism, slowed her digestive system, and decreased her energy level.
Although detox and fasting programs may have some benefits, they can be followed by many negative side effects if performed for too long or too many times. Kristen had been liquid detoxing for 10 years. I am not going to say these detox programs were the soul contributor to Kristen’s reduced metabolic rate, fatigue, digestive issues, and weight gain, but they definitely contributed.
Kristen has been working to increase her metabolism for about a year. She has slowly added in fruit juices with gelatin, cooked fruit, dairy, and bone broth to help her gut and digestion.
As her digestive system improved, Kristen could eat more foods like eggs, fish, grass-fed meats, and potatoes and cooked vegetables. Soon her energy increased and her weight decreased. It has taken some time, but Kristen is well on her way to healing her metabolism—without the influence of liquid detox programs.
Which Carbs Are Best?
As you can see, the right carbs are needed for muscle energy, cellular function, and detoxification. However, not all carbs are created equal. Depending on the size and type of the carbohydrate, carbs can affect your metabolism differently. Some can be more pro-metabolic, while others are more anti-metabolic. Now the question is: Which ones are the best?
Simple carbs (sugars) are best.
Yes, you heard me. Simple sugars are better than complex carbs for increased cellular function, increased metabolism, and increased energy. You’re thinking, “What? Sugar is good? Sugar increases my metabolism? I thought sugar just made me fat and prone to disease?” Yes, I know it is a bold statement, so let me explain.
When I am referring to sugar, I am referring to natural, organic foods that contain fructose, glucose, lactose, and sucrose. To be more specific, I am referring to most organic fruits, organic root vegetables like potatoes and carrots, organic dairy, some pulp-free fruit juices, raw organic honey, and, yes, even refined white sugar. I am not referring to carbohydrates or sugars that have been processed. These include processed high fructose corn syrup(HFCS), agave, soda, cookies, cakes, candy, crackers, sports and energy drinks, and frozen desserts. I am also not referring to complex carbohydrates or most starchy carbs like grains, breads, pasta, rice, and corn.
Now, I know what you are thinking. Most of you understand that the processed carbohydrates are bad for you. But I’m sure many people think complex carbs, like whole-wheat grains, are good for you. Right? At least, better for you than juice or white table sugar. I know this is confusing, especially since most registered dietitians, the USDA, and the Big Food giants are promoting six to nine servings of grains every day. (Refer to Chapter 5 for a deeper explanation.) To really understand this reasoning we must first understand the creation of the “glycemic index.”
All the madness started back in the 1970s, when dietitians began talking about the value of including “complex carbohydrates” in the diet. Many dietitians claimed that starches were more slowly absorbed than sugars. The thought process was that starches like rice and corn contained more fibers so their absorption into the blood would be slower than something like a peach or orange juice, which contained high levels of sucrose (sugar). From this understanding, people were told to eat whole grains and legumes, and to avoid fruit juices. It wasn’t until 1981 when David Jenkins’s glucose testing led to the publication of the glycemic index, which discovered that most starches had a higher glycemic index (GI) than sugar and juices.
According to the American Diabetic Society, “The glycemic index (GI) is a ranking of carbohydrates on a scale from 0 to 100 according to the extent to which they raise blood sugar levels after eating. Foods with a high GI are those which are rapidly digested and absorbed and result in marked fluctuations in blood sugar levels. Low-GI foods, by virtue of their slow digestion and absorption, produce gradual rises in blood sugar and insulin levels, and have proven benefits for health.” Foods that constantly spike blood sugar can lead to fat gain, insulin resistance, obesity, and diabetes. Foods that balance blood sugar can lead to weight loss, constant flow of energy, and overall good health.
So from this we can gather that foods with a higher GI will be worse for us than those with a lower GI. Do you know what the highest-scoring GI foods were? Pure glucose is the highest, followed by white bread, wheat bread, corn, rice, pasta, and pretty much all complex carbs! Pure glucose has a GI score of 100. Thus, the more glucose a food contains the higher the GI rating. All starchy foods are full of glucose, so they enter the blood system far faster than fruit or even pure sugar. For example a piece of wheat bread has a GI rating of 78, milk is around 35, and a cup of orange juice has a GI rating of 52. Sugar or sucrose is 65.
Simple sugary foods (fruit, honey, most root veggies, fruit juice) have a lower glycemic index than bread, pasta, corn, or rice because they contain a combination of both glucose and fructose. Fructose has one of the lowest glycemic index numbers, hovering around 11 (depending on which table you look at). Fructose, also known as fruit sugar, enters the blood system very slowly and has very little to no effect on insulin. Having fructose in your food will slow the glucose entering into your blood system. This will produce less blood sugar fluctuation and less fat gain. Starchy carbohydrates do not contain fructose.
The Truth About Fructose
In May 2009, endocrinologist Robert Lustig delivered a speech entitled “Sugar: The Bitter Truth.” Later that year his speech hit YouTube, went viral and caused a stir in the nutritional and health world concerning sugar, especially fructose. In his speech, Dr. Lustig associated fructose intake with weight gain, non-alcohol fatty liver disease (NAFLD), increased appetite, and insulin resistance. From his speech millions of people became convinced that the fruit sugar fructose was a “poison” and that it was just as damaging to the body and liver as alcohol.
The truth is normal fructose consumption (10 percent of calories) in humans has very little to do with weight gain, fatty liver disease, increased appetite, and insulin resistance. For fructose to be attributed to weight gain, it would have to be converted to fat via de novo lipogenesis (DNL) at a high level. DNL is the process by which the liver converts carbohydrates to fat. DNL is very low in humans. In fact, some research studies say the DNL of fructose in humans is only 2 percent.
In addition, Dr. Lustig conducts research on mice, not humans. Mice convert sugar to fat (DNL) quite easily: About 50 percent is converted—far more than the 2 percent in humans. Furthermore, the mice in studies were ingesting diets with upward of 60 percent of their total calories coming from fructose. You and I would need to ingest 5 liters of soda to get the same effect—not very realistic.
Research on fructose actually shows it is far more thermogenic (heat producing) than glucose. Therefore, if people on a high-fructose diet are gaining weight, it may be due to the increase in overall calories and not the ingestion of fructose itself.
Additional research studies on fructose have also shown:

• Fructose helps detox the liver from alcohol 80% faster.
• Fructose increases CO2 and energy production.
• Fructose has little effect on increasing blood sugar and insulin levels. Increased insulin is needed for increased fat storage. Thus, ingestion of fructose has been shown to increase insulin sensitivity and glucose metabolism.
• Fructose can enter the cell without the assistance of insulin and can be used as energy. This makes fructose an ideal food for diabetics.
• Fructose can improve the retention of magnesium and other vital nutrients.
As you can see fructose, is not the “poison” Dr. Lustig has made it out to be. Dr. Lustig’s research only proves high consumption of fructose in mice can have negative health effects, which is really not applicable to you and me. For humans, a diet containing fructose has shown to improve metabolic rate, help detox the liver, increase insulin sensitivity, and improve retention of vital nutrients. From this we can conclude fructose is vital to a healthy diet, not toxic.
Anything that spikes your blood sugar can promote obesity. Increased blood sugar will always be followed by an increase in insulin. Insulin is used to shuttle the sugar into the cells to be used as energy. If the cells are already full or are unable to metabolize sugars effectively, like in diabetes, the sugars are stored as triglycerides (stored fat) so that they can be used at a later time—or, as many of us know, the sugars may stay stored and added to our hip, waist, and bust lines!
In addition, most fruits, fruit juices, and milk contain a higher level of vitamins and minerals than the starchy grains. Potassium in particular is utilized to help push sugar into the cells. Eating foods with potassium will decrease the effects of insulin, causing less blood sugar fluctuations and ultimately less fat gain.
Fruits, fruit juices, and milk are void of the anti-nutrients: phytates and trypsin inhibitors, which are found in grains, seeds, and legumes. Phytates will inhibit the absorption of many minerals, including calcium. Trypsin inhibitors can block the enzymes that break down protein and can lead to a protein deficiency. Fruits are also low in polyunsaturated fats. Finally, most fruits (sweet and cooked fruits) and pulp-free fruit juices are easier to digest than starchy grains and cellulose-rich vegetables, producing less bacterial overgrowth and less endotoxin. Yes, if you have gut issues, you should eat more easy-to-digest, less fibrous foods, not more fibrous foods. Fiber feeds bacteria and when the gut is inflamed, this will only make things worse. Ideal sugars to help a damaged gut are pulp-free orange juice, honey, cooked and skinless apples, peaches, pears, and nectarines, sweet fruits like watermelon, and tropical fruits like papaya.
Carbohydrates–Fats–Protein Is an Essential Combination
Now, I am not saying you should run out and overdose on fruits, fruit juice, milk, sugar, and honey. Eating too many of these foods alone will promote weight gain. Even though these foods have a lower glycemic index than most grains and breads, they should still be eaten in moderation and should never be eaten alone. All carbohydrates should be eaten with a combination of fat and protein. Neither fat nor protein increases blood sugar levels directly. By combining fat and protein with a carbohydrate, you will slow the absorbency of the sugars even more, creating a meal that will produce a constant flow of energy (glucose) into your system. A few examples would be combining fruit with cheese, milk with fruit, or eggs with orange juice.
It should be noted that a meal too high in protein can be just as bad as a meal too high in carbohydrates. A high-protein meal void of carbohydrates will directly increase insulin levels. Insulin is required for protein to enter the cells of the muscle tissue. If the meal is void of carbohydrates (sugars) and you spike your insulin levels, your body will respond with a drop in blood sugar. Have you ever eaten eggs or a piece of meat by itself and then soon felt light-headed? The reason is the spike in insulin and then the drop in blood sugar. This blood sugar drop will produce a stress reaction, causing increased adrenaline and then increased cortisol.
Adrenaline and cortisol are both catabolic hormones that trigger your body to break down fat and muscle to produce glucose (gluconeogenesis). This is how people lose weight on low-carb eating plans: They teach their body to use itself as energy. I know you are thinking, “Isn’t this what we want? Isn’t this how we lose fat?” Yes, if you are looking for short-term, quick fat loss. No, if you are looking for long-term health. Unfortunately, society is so focused on quick results we tend to forget about the damage we may be doing when we try to lose weight by restricting carbohydrates, calories, or some other vital nutrient. (Jump to Chapter 7 on protein for more information on low-carb diets.)
Losing weight by restricting carbohydrates will eventually come at an expense to your health and metabolism. A diet that focuses on quick fat loss will eventually result in decreased muscle mass, sleep problems, irritability, hormonal issues, infertility, and decreased metabolic function. Ask anyone who has been a on a low-carb diet for six to 12 months: They may look good, but they usually feel like crap. Remember: Years ago, I was one of these people. Like many in the fitness industry, I was so wrapped up in my outward appearance that I had no idea the damage I was doing to my metabolism and overall health.
Moderation Is Not Always the Key
If your body is already in a hypo-metabolic state, adding in even a moderate amount of any carbohydrate, good or bad, may have an adverse effect on you. I have talked with many people who feel they cannot handle any sugary-sweet foods at all, even in moderation—and, well, they may be right. However, this is not because their body does not need the sugar (glucose) or because they are genetically prone to sugar “addiction.” This just means they may be eating the wrong carbs, eating the wrong fat-protein-carb combination, and/or their cells are not metabolizing glucose properly.
The common short-term answer is to not eat anything sweet or sugary. However, this solution, long term, only creates more dysfunction.
Avoiding all sugars to decrease sugar (glucose) in the body is essentially impossible. If you do not provide your body with enough of the right sugars, your body will break down its own tissue through gluconeogenesis (the breakdown of non-carbohydrate substances like lactate, glycerol, amino acids, and pyruvate) to provide its cells with the needed glucose. You must remember most cells in your body prefer glucose as their primary energy source. Some cells, like your red blood cells and the cells in your eyes, can only use glucose as energy. Your brain, although it can utilize ketones from fat, functions best on glucose. Therefore, avoiding all sugars, including healthy sugars, is not an effective long-term plan for promoting a healthy body.
For the sugar sensitive person (SSP), he or she needs to add the right carbs in slowly, combined with the right amount of fats and proteins.
Since you differ from your neighbor, spouse, or parent, and you are in a different state of health from basically everyone around you, the recommendations on how much and how often you should eat carbs is not going to be the same. You need to take your current metabolic state, stress level, activity level, size, and current health into consideration to find out what is going to work for you. I usually find the healthier the individual and the higher the person’s metabolism, the higher the percentage of carbohydrates required in his or her diet. For most people, anywhere from 40 to 70 percent of their dietary needs should come from healthy, metabolically stimulating carbohydrates.
In summary, the right carbohydrates are essential for a healthy metabolism. You need them for optimal cell function, liver health, and brain function. Simple carbs (most organic fruits, fruit juices, most root vegetables, honey, and organic milk) are best due to their low GI levels, increased mineral content, lack of anti-nutrients, and digestibility. All carbohydrates, whether they are simple or complex, should be combined with a fat and protein. Your carbohydrate intake will depend on your level of health, metabolic rate, stress, energy consumption, and size.
In a world where optimal health is defined by how fast you can run or how low your body fat is, it is important to remember that those are external markers. The real definition of good health comes down to optimal cellular function (warm body, good sleep, energized, healthy sex drive, healthy skin, hair, and nails, happy, good digestion and detox, and a lean body). I have met plenty of people who “look good” yet have all sorts of metabolic issues: insulin resistance, infertility, diabetes, cancer, heart disease, arthritis, MS—the list goes on and on. Understanding the physiology of your body and how it works optimally will help establish good health. And eating the right carbs will contribute to optimal cellular function, an increased metabolism, and an increase in overall health!

Chapter 4:
What You Need to Know
1. Carbohydrates are your primary source of energy. Consuming the right carbohydrates is needed for a high metabolic rate, increased CO2 levels, decreased oxidative damage, good brain function, muscle energy and recovery, and detoxing the liver.
2. Simple sugars like fructose, glucose, sucrose, and lactose are your best sources. These include: fruits, honey, milk, white sugar, fruit juices, and root vegetables.
3. Carbohydrates should never be eaten alone. Always combine carbohydrates with a fat and protein (e.g., fruit and cheese, eggs and OJ, and milk and honey). (See Appendix A for a list of optimal carbohydrates.)
4. Low-carb dieting, although effective for quick loss, long term will lead to fatigue, sugar cravings, sleep issues, hormone issues, muscle wasting, and weight gain.
5. When adding sugars back into your diet, start slowly. Even the right sugars added in too quickly will lead to weight gain, bloating, and hormonal issues.

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[nikolaivanych]

Читаю и перевожу книжку

Скрытый текст

Для просмотра скрытого текста необходимо быть авторизованным пользователем.

если кому интересно....

[Joker]

Могу сюда повыкладывать скрытым текстом

А почему скрытым? У нас свобода слова. К тому же, вроде бы, этот тэг (скрытый текст) не работатет.

[nikolaivanych]

почему скрытым

Авторские санкции могут наехать на сайт...
Или как?

[Joker]

Авторские санкции могут наехать на сайт...
Или как?

Врядли если текст оригинала на английском. А кто автор?

[Joker]

А кто автор?

Упс. Пардон. Кэйт Диринг.

[Joker]

Кстати, на ее фэйсбуке я наконец-то узнала, зачем нужно есть именно тертую морковку. //*

Кокосовое масло и уксус обладают дополнительными противогрибковыми, антибактериальными свойствами. Причины терки моркови заключается в том, чтобы создать большую площадь поверхности для присоединения кокосового масла и уксуса.

[nikolaivanych]

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[Joker]

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[Joker]

Коллеги поделились хорошей подборкой из телеги. Пользуйтесь

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