Carbohydrates reduce oxidative stress during training
Carbohydrates are the main source of energy when working at about 65% of the maximum effort. Many athletes consume carbohydrates before training to improve their performance. Eating carbohydrates can also protect you against lethal free radicals – highly reactive chemicals, produced naturally during metabolic processes, which destroy cell membranes, DNA, impair the work of the immune system, cause muscle soreness and promote aging and cardiovascular disease. They are like a biological catalyst, accelerating the death of cells and tissues. Researchers at Appalachain State University found that consuming carbohydrates during exercise (lasting two and a half hours of cycling) reduced the production of free radicals, cortisol and noradrenaline, compared to the group that made the same effort, but during it consumed a placebo (drink with artificial sweetener). Providing the right amount of energy during long-lasting training reduces metabolic stress and protects the body against dangerous free radicals.
Carbohydrates will give you a strong will to continue intensive training
Successful athletes usually have a stronger will than the vast majority of humanity. They give more of everything during training and fight for more pain during the competition. Drinking carbohydrate drinks during intense workouts can give you the focus of the master. The central nervous system uses almost exclusively carbohydrates. Lowering blood sugar levels makes most people feel tired and restless. British researchers showed that consuming a carbohydrate drink during a prolonged training with very high intensity reduced the fatigue experience in 17 tested players, comparing it to the placebo group, which was given water with artificial sweetener. Athletes showed greater stubbornness, perseverance and focus when they consumed carbohydrates during exercise. People practicing in the gym usually make intense efforts, so eating carbohydrates during their lifetime may bring benefits.
Normal food suppresses hunger for longer than drinks
In 1960, the average volume of beverage was 220ml. It was before the sugar revolution, the increase in the standard volume and free refills (have you been to Pizza Hut lately?). Americans consume over 300kcal per day more than in 1980, mainly due to increased intake of high-calorie carbonated beverages. Do these drinks affect the development of the obesity epidemic? Research at Purdue University showed that high-calorie drinks did not suppress hunger as effectively as their calorific equivalent in solid form. The results were the same for a diet rich in carbohydrates, fats and proteins. The researchers compared the daily intake of meals after feeding the tested groups with a liquid or solid form of a given macroelement of a carbohydrate rich meal (watermelon or watermelon juice), protein (cheese or milk) or fat (coconut or coconut fat). The intake of calories during the day was higher after eating in the morning the liquid form of a given meal (12.4% more carbohydrates, 19% protein and 15% fat). Drinks do not satisfy hunger as well as solid food, providing the same amount of calories.
Antioxidants prevent the deposition of adipose tissue
People become obese by accumulating large amounts of fat in adipocytes (storage cells). Fat deposition is regulated by complicated processes, including appetite control, metabolic rate and reactions in the brain. Adiponectin, a hormone produced and released by fat cells, protects the arteries from atherosclerosis, fights inflammation and sensitizes cells to insulin. Researchers in Taiwan have found that flavonoids and phenolic acids increase the activity of adiponectin and prevent fat accumulation. Flavonoids and phenolic acids are antioxidants found in foods such as red wine, green tea, fruits, vegetables and nuts. After the addition of flavonoids and phenolic acids to mouse fat cell cultures, the secretion of adiponectin increased, preventing the accumulation of triglycerides (fat) in the cells. Foods rich in flavonoids and phenolic acids can prevent cardiovascular disease and cancer. However, we do not know the impact of their consumption on the course of obesity and the accumulation of adipose tissue.
Sushi is rich in mercury
Sushi restaurants are becoming more and more popular all over the world, especially in large agglomerations. Eating sushi can put you in high amounts of mercury, which is very dangerous especially for pregnant women. Mercury can cause permanent damage to the nervous system of the fetus and loss of memory and heart attack in adults. Researchers from the Sea Turtle Restoration Project analyzed fish dishes served at six of the top sushi restaurants in Los Angeles. They found that the level of mercury was 88% higher than the FDA approved for fresh and frozen tuna. Under California law, restaurants that serve fish dishes are required to warn of the dangers of consuming methylmercury. Only one of the controlled restaurants met these expectations. Fish such as tuna, shark and mackerel are the largest source of poisonous mercury. Salmon and shrimps, which are also eaten as sushi, contain smaller amounts of methylmercury.
You can read also: HEALTHY NUTRITIONPosted on: February 27, 2019