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The Ten Best High Energy Foods
Many people skip breakfast because they think it’s a good way to lose weight. Then, by mid-morning, they start feeling up and ready to take off. They run for a quick energy fix – a chocolate, soda, or worse, one of the new energy drinks that are loaded with caffeine and sugar. And indeed, it shakes them, but it is relatively short-lived. By lunchtime they are again exhausted and terribly hungry. No one wants to have a rollercoaster morning like this, and it’s a surefire way to overeat and gain weight. But it can be avoided with proper nutrition. These foods provide a steady flow of energy that will keep you feeling good throughout the day.
The energy needed to get through the day comes from the transformation of the food you eat into glucose and the uptake of glucose by the body’s cells. Food exists in three forms: carbohydrates, fats and proteins. Most of our energy comes from carbohydrates (or at least it should). Unfortunately, in recent times, carbohydrates have had a bad effect and people have been told to avoid them as much as possible. The problem with this is that it only applies to one type of carbohydrate, and carbohydrates come in two varieties: complex and simple. Complex carbohydrates consist of long molecular chains that slowly release their energy into the body. Simple carbohydrates, on the other hand, consist of short molecules that release their energy quickly. Simple carbohydrates require little breakdown and their energy goes almost directly into the bloodstream, so they work quickly. As a result, they should be avoided as much as possible.
If the body doesn’t have enough energy from carbohydrates, it actually turns it into fat and protein. Both can be broken down into glucose, but the process is more complicated (compared to carbohydrates) and produces many unwanted byproducts. Protein is not a “clean burn” like carbohydrates; ammonia and urea are produced as by-products. Breaking down fat into glucose is also very complicated. Also, certain types of fat are unhealthy. Nevertheless, both protein and fat are important in our body.
We will mostly focus on the breakdown of carbohydrates into glucose. And let’s start with the rate at which it turns into glucose and enters the bloodstream. It is also important how it stays in the bloodstream, how well it is absorbed by your cells and how it is converted into energy, but we will leave that for later. Measuring how long it takes for a certain food’s glucose to reach our bloodstream after eating has been around for years; this is called the glycemic index (GI). The higher this number, the faster glucose is activated. The scale is set with glucose itself, which has a GI of 100; on this scale, GIs above 70 are high and below 55 are low. This is useful because we don’t want to eat foods that turn into glucose very quickly and get used up quickly.
But there is a problem. GI only takes into account the carbohydrates in the food and most foods have other things in them such as fiber, water, fat and so on. As a result, carrots (with only 7% carbs) have a relatively high GI of 47, and watermelon (which is mostly water) has a GI of 72.
To get around this, another measure is now used: it’s called glycemic load (GL). It is obtained from the GI based on the following formula: GL = GI/100 × the carbohydrate content of the food (without fiber). Guidelines for the scale are as follows: A GL below 10 is low and desirable; A GL above 20 is high.
The best high energy foods
We want high-energy foods that release their energy slowly over a long period of time in the blood, and we want it to be below GL 10. In addition, fiber slows down the burning rate, so we also want foods with significant fiber.
Below is a list of the best high energy foods based on the above. They are in approximate order of effectiveness.
1. Oats. It is one of the best sources of energy. It lasts all morning if you eat it for breakfast. The two main types are oatmeal and oat bran. The GL value of oatmeal is 13; oat bran has a GL of 3. They contain a lot of fiber (especially oat bran) to slow down the burning rate and you don’t have to worry about the extra calories adding to your weight.
2. Whole grains. Any whole grain consists of three parts: the endosperm (starchy part), the bran, and the germ. During refining, the bran and germ are discarded, but these two parts contain 87% of the polyphenols and most of the total nutrients. Therefore, it is best to eat whole grains. They are high in energy, full of nutrients and fiber.
3. Yoghurt. Low-fat yogurt has a GL of 10 and is extremely nutritious. It contains many B vitamins, calcium, magnesium and potassium and is a good source of protein. But most importantly, it contains live cultures that are critical for a healthy colon.
4. Nuts. Nuts like almonds, walnuts and cashews are great because they can be eaten as a snack when you feel hungry. Eat candy, potato chips, soda or energy drinks instead. They have a low GL; for example, the GL of cashews is 3.
5. Seeds. Another excellent energy food that can be eaten as a snack. The best are sunflower seeds, pumpkin seeds and flax seeds (which must be ground).
6. Fruit. Fruit is an excellent source of energy. Some of the best ones are oranges, grapefruits, apples and bananas. Both are high in energy and fiber and low in GL. An orange has a GL of 5, an apple has a GL of 6, and a grapefruit has a GL of 3. Apples are especially good if you feel drowsy while driving.
7. Cranberry. Most berries are good, but blueberries are especially good because they are the best-known source of antioxidants. It is also high in fiber, magnesium and vitamin K.
8. Broccoli (spinach). These two are the most nutrient dense vegetables and only have a GL of 1. They are also effective anti-cancer agents.
9. Beans (all types). Beans are especially helpful in preventing blood sugar levels from rising too quickly. They are very high in fiber and have a relatively low GL value. The GL value of baked beans is 6.
10. Egg. Eggs may not seem like a high-energy food, but they are. It is also an excellent source of vitamins, minerals and other nutrients.
Many other foods such as fish, chicken and avocados are also good sources of energy, but the list above gives you a good idea of what to eat when your energy is low. Finally, it is important to remember water. Your body is about 2/3 water, and it’s critical to how you feel.
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