The glycemic index foods
Carbohydrates taste good.help to achieve phenomenal "pump" muscle and.all believed.are the most healthy of all nutrients.And what are the disadvantages of carbohydrates?
The downside here is the accumulation of fat.The constant diet of carbohydrates with a predominance stimulates insulin release.that.in turn.causes a rise in body fat level.Of course, as a bodybuilder you need to consume large amounts of carbohydrates.But the art is.to find a balance between their type and time of admission.because not all carbohydrates are the same.
Consumption of large quantities of "wrong" carbohydrate "wrong" time of day can turn even the genetically gifted bodybuilders like to bloated fat endomorph.Try to offer an effective method of carbohydrate intake, it is easy to fit into the daily routine.As already mentioned, this particular type of carbohydrate intake at a certain time.Such a strategy would maximize the "dry" muscle mass with minimal fat.
If you want to lose weight, the products from the left column / high glyco.index / is better to use less of the right / low glyco.index of / more.When weight gain – on the contrary, respectively
Glucose |
100 |
|
Fpyktoza |
20 |
Honey |
87 |
|
Sweet kaptofel |
48 |
Carrots |
90 |
|
Beans |
30 |
Kaptofelnoe pyupe |
80 |
|
Chechevitsa |
25 |
Beans |
75 |
|
Apelsiny |
40 |
Vinogpad |
68 |
|
Apples |
36 |
Bananas |
65 |
|
Fpykty spedney band |
30-40 |
Syhofpykty |
65-70 |
|
Hleb with otpybyami |
64 |
Tpopicheskie fpykty |
60-70 |
|
Kopichnevy pis |
60 |
Kykypyznye flakes |
85 |
|
Oves |
48 |
Bely hleb |
76 |
|
Pancakes from gpyboy myki |
45 |
Bely pis |
70 |
|
|
|
Pancakes |
66 |
|
|
|
Foods with low glycemic index
Peanuts |
21 |
Soybeans |
25 |
Rice bran |
27 |
Red beans |
27 |
Cherry |
32 |
Fructose |
32 |
Dry peas |
32 |
Brown beans |
34 |
Barley |
36 |
Grapefruit |
36 |
Lentils red |
36 |
Whole milk |
39 |
Dried Beans |
40 |
Sausage |
40 |
Lentil |
41 |
Beans |
42 |
Green Lentils |
42 |
Black beans |
43 |
Apricots |
44 |
Crushed peas yellow boiled |
45 |
Skimmed milk |
46 |
Nonfat yogurt fruit |
47 |
Rye |
48 |
Vermicelli |
50 |
Products with an average glycemic index |
|
Yogurt flavor without fillers |
51 |
Spaghetti, boiled 5 minutes |
52 |
Fresh Pears |
53 |
Spaghetti wholemeal |
53 |
Apples |
54 |
Brown beans |
54 |
Fish sticks |
54 |
Barley bread |
55 |
Plums |
55 |
Ravioli stuffed with meat |
56 |
Apple juice |
58 |
Canned peas with meat |
58 |
Spaghetti White |
59 |
Peaches fresh |
60 |
Canned peas |
60 |
Oranges |
63 |
Canned pears |
63 |
Thin noodles |
65 |
Quick-cooking rice, boiled for 1 minute |
65 |
Grapes |
66 |
Pineapple juice |
66 |
Peaches canned |
67 |
Instant noodles |
67 |
Green Peas |
68 |
Grapefruit juice |
69 |
Chocolate |
70 |
Ice cream skim |
71 |
Barley flakes |
72 |
Yam |
73 |
Orange juice |
74 |
Beans, canned |
74 |
Lentils green, tinned |
74 |
Wheat groats fast food |
77 |
Bananas |
77 |
Sweet potato |
77 |
Oat bran |
78 |
Buckwheat |
78 |
Sweet corn |
78 |
Figure brown |
79 |
Oatmeal cookies |
79 |
Fruit Cocktail |
79 |
Popcorn |
79 |
Mango |
80 |
Boiled potatoes |
82 |
Bread pita |
82 |
Honey |
83 |
Rice vermicelli |
83 |
Pizza with cheese |
86 |
Pea soup |
86 |
Hamburger |
87 |
Oatmeal |
87 |
Ice cream |
87 |
Scones |
88 |
Raisins |
91 |
Beet |
91 |
Rye bread |
92 |
Macaroni and Cheese |
92 |
Black Bean Soup |
92 |
Saccharose |
92 |
Potatoes, steamed |
93 |
Pineapples |
94 |
Semolina |
94 |
Pies |
95 |
Bagels |
96 |
Cornpone |
98 |
Wheat bread |
99 |
Mashed potatoes |
100 |
Foods with high glycemic index |
|
Carrots |
101 |
White wheat bread |
103 |
Bagels made with white flour |
103 |
Watermelons |
103 |
Wheat flakes |
105 |
Corn chips |
105 |
French Fries |
107 |
Doughnuts |
108 |
Waffles |
109 |
Wheat bread |
112 |
Dry rice breakfast |
117 |
Quick-cooking potatoes |
118 |
Cornflakes |
119 |
Baked potato |
121 |
Quick-cooking rice, cooked 6 minutes |
128 |
Glucose |
137 |
Maltodextrin |
137 |
Maltose |
150 |
The glycemic index foods