Indice glicemico dei principali alimenti

[max_power]

Originally posted by Gawain
Aggiunto IG farro=80

Grande Gawain..piuttosto altino l'Ig del farro.

max_power

[FrankFitness]

E' utilissima questa tabella per tutti coloro che non vogliono far sbalzare troppo in alto l'insulina.

[max_power]

Originally posted by FrankFitnes
E' utilissima questa tabella per tutti coloro che non vogliono far sbalzare troppo in alto l'insulina.

[Actionmaxne]

O.K. NOW I'LL TRY TO WRITE IN ITALIAN

[BY AN ITALIAN NEWS PAPER]


Italy
58 Discussioni Data e ora inserimento - 03/10/2002 : 13:32:03
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..C'è QUALCOSA DI INTERESSANTE XKE' LA DIETOLOGIA NON E' SOLO MISURA DELLE CALORIE E RAPPORTO TRA I VARI MACRONUTRIENTI....
....MA SOPRATTUTTO RISPOSTA ORMONALE ALLE SOSTANZE CHE ASSUMIAMO QUOTIDIANAMENTE,CIOE' COSA SUCCEDE A LIVELLO DI PRODUZIONE ORMONALE.
UNA DIETA KE NON TENGA CONTO DI TALE FATTORE DICIAMO KE NON PUO' DIRSI UNA DIETA STUDIATA ( IO DIREI KE E' FATTA DA UNA XSONA POCO COMPETENTE).
E QUANDO SI PARLA DI INSULINA LA RISPOSTA ORMONALE E' TUTTO!!!!!!
......
VEDIAMO XKE'.
IN NATURA ESISTONO TANTI TIPI DI CARBOIDRATI: TUTTI XO' SONO RICONDUCIBILI A UNA COMBINAZIONE DI GLUCOSIO,FRUTTOSIO,GALATTOSIO I 3 MONO-SACCARIDI FONDAMENTALI KE SONO DELLE MOLECOLE AD ANELLO.
FORMANDO CATENE + O - LUNGHE DI QUESTI 3 TIPI DI ZUKKERI SEMPLICI E' POSSIBILE OTTENERE QUALSIASI TIPO DI CARBOIDRATO ESISTENTE SULLA TERRA ( IN EFFETTI CI SONO ALTRI CARBOIDRATI NON RICONDUCIBILI A NESSUNO DEI 3 MONOSACCARIDI,MA HANNO RILEVANZA NUTRIZIONALE QUASI NULLA).
X ESEMPIO:LO ZUKKERO DA CUCINA (SACCAROSIO) E' UN DOPPIO ANELLO GLUCOSIO-FRUTTOSIO (DI-SACCARIDE);LA PASTA , I FARINACEI, I CEREALI, LE PATATE SONO DEI POLI-SACCARIDI CIOE' LUNGHE CATENE DI TANTE MOLECOLE DI GLUCOSIO.
ORA XKE QUESTO PREAMBOLO?
XKE' DEVO INTRODURRE LA DOPPIA VIA DI METABOLIZZAZIONE DEI CARBOIDRATI:QUELLA BOCCA-STOMACO-INTESTINO E QUELLA FEGATO-CIRCOLO EMATICO.
DICIAMO SUBITO KE L'ORGANISMO UMANO PER UTILIZZARE I CARBOIDRATI DEVE RIDURRE TUTTO A MOLECOLE DI GLUCOSIO:TUTTO QUESTO AVVIENE ATTRAVERSO LE 2 SUCCITATE VIE OCN TEMPI E MODALITA' VARIABILI DA SOSTANZA A SOSTANZA( SEMPRE CARBOIDRATI).
CON INDICE GLICEMICO SI INDICA LA MISURAZIONE DELLA VELOCITA' CON CUI UN CARBOIDRATO PASSA DALLA BOCCA AL FLUSSO ARTERIOSO (OVVIAMENTE PASSANDO X LE 2 VIE DI ASSIMILAZIONE POCO FA CITATE),E QUINDI DELLA VELOCITA' CON CUI UN CARBOIDRATO E' CAPACE DI INNALZARE LA GLICEMIA, CON CONSEGUENTE RISPOSTA INSULINICA + O - MARCATA.
OVVIAMENTE,COME TUTTE LE MISURAZIONE, CI VUOLE UN CAMPIONE DI RIFERIMENTO KE IN QUESTO CASO è 100 ED E' RIFERITO (NN FACCIAMO I FISICI PURISTI) ALL'INDICE GLICEMICO DEL PANE BIANCO O DELLO ZUKKERO , A 2a DELLA SCALA I.G. (GLYCEMIC INDEX) CHE SI USA.
AD OGNI MODO + E' ALTO L'INDICE GLICEMICO DI UN ALIMENTO, + AUMENTA LA GLICEMIA , + INSULINA SI RIVERSA DALLE CELLULE BETA DEL PANCREAS NEL SANGUE.
QUINDI BASTA ASSUMERE CAROBIDRATI A BASSO I.G. E TUTTO E' A POSTO.
BENE: MA QUALI SONO?
BISONGA VEDERE QUALI SONO I CARBOIDRATI KE RIKIEDONIO + TEMPO X ESSEERE SCISSI IN SINGOLI MONO-SACCARIDI(SE NE HANNO BISOGNO:IL GLUCOSIO NO XKE' HA SEMAFORO VERDE!!) E ESSERE TRASFORMATI (VIA EPATICA)IN GLUCOSIO( LA PASTA E'1A LUNGA CATENA DI MOLECOLE DI GLUCOSIO) 1a PASSARE NEL SANGUE.
ED E' QUI KE SI GIOCA QUASI TUTTO!!!(QUASI XKE CI SONO DELLE SOSTANZE CAPACI DI ABBASSARE L'I.G. )

MANGIARE 1KG DI FRUTTOSIO E' - XICOLOSO ( A LIVELLO DI PRODUZIONE DI INSULINA O COME SI DICE PICCO) DI 100 GRAMMI DI PANE O PASTA O FARINACEI!!!!!!!!!!!!!!!!!!!!!!!!!!!
FORSE HO ESAGERTO:MA RENDE BENE IL OCNCETTO.
TUTTO CIO' XKE' MENTRE UNA LUNGA CATENA DI MOLECOLE DI GLUCOSIO(X ES. PASTA) VIENE SCISSA IN MANIERA PIUTTOSTO ELEBORATA(CIOE' CI VUOLE UN PO' DI TEMPO) NEL TRATTO GASTRO INTESTINALE MA POI PASSA GIà BELLA E PRONTA NEL FEGATO COME GLUCOSIO,
IL FRUTTOSIO ( O ANKE IL GALATTOSIO) SEBBENE NON SUBISCA ALCUNA DIGESTIONE (ESSENDO GIA' NELLA FORMA MONO-SACCARIDE),PUR PASSANDO VELOCEMENTE IL TRATTO INTESTINALE, ARRIVA AL FEGATO DOVE TROVA SEMFORO ROSSO XKè DEVE ESSERE OBBLIGATORIAMENTE TRASFORMATA IN GLUCOSIO(PROCESSO KE RIKIEDE MOLTO TEMPO) X ESSERE ASSORBITA DAL SANGUE.
ECCO QUINDI KE IL FRUTTOSIO (ZUKKERO DELLA FRUTTA) HA UN I.G. 32 (BASSO) MENTRE LA PASTA HA UN I.G. 98 (+ DELLO ZUKKERO DA CUCINA KE HA I.G. 92 PROPRIO XKE' FATTO AL 50% DI FRUTTOSIO!!!)
QUINDI LE DIETE BASATE SUL 60 % DI CARBOIDRATI MA KE INDIKINO NEI SOLI CARBOIDRATI COMPLESSI (SENZA SPECIFICAZIONE DI I.G.) LA + ALTA PERCENTUALE DI INTROITO DEL TOTALE DI CARBOIDRATI (5:1 TRA COMPLESSI E SEMPLICI) SONO DIETE A DIR POCO INCOMPLETE NELLA FORMIULAZIONE!!!!!!!!
E' COME DIRE: NON MANGIARE 500 GR DI ZUKKERO AL DAY, DO YOU UNDERSTAND ME ???????????MANGIATE 500 GR DI PASTA(KE E' PEGIO)

[biosfera60]

carissimo neofita non condivido per nulla la tua tesi...........spero di poter avere un confronto diretto su questi argomenti........

[Actionmaxne]

SURE!!!

I'D LIKE TO SPEAK ABOUT THE DIET AND A DIFFERENT CHERISH!!!
I WAIT FOR YOUR NEW POST...
TAKE CARE

[max_power]

Where are you from ? Why don't you go to the International section of this forum ?

max_poert

[Actionmaxne]

for max power

can i look the other sections ?
i came from L.A. (VENICE BEACH)
OR IF YOU PREFER MUSCLE BEACH.
CONGRATULATION FOR YOUR POST, THEY ARE VERY INTERESTING.
I'LL WAIT FOR YOUR MAIL

[max_power]

Re: for max power

Originally posted by Actionmaxne
can i look the other sections ?
i came from L.A. (VENICE BEACH)
OR IF YOU PREFER MUSCLE BEACH.
CONGRATULATION FOR YOUR POST, THEY ARE VERY INTERESTING.
I'LL WAIT FOR YOUR MAIL

Of course. You're subscribed in this forum so that you can see and make post wherever you want.

max_power

[Actionmaxne]

take care

take care my friend, you are a warm and smart person.
do you know gold's gym in VENICE.
i just speak with T. TORVILDSEN and T. RAIMOND about your post and about your web-site, and they have seen it.
they are very interesting to write in this forum, and told me:
"PUMPING YOUR PHYTONS"!!!
TORVILDSEN IS A HUGE MAN, AND TITO IS A REAL NICE GUY.
BYE BYE DUD!!!

[max_power]

Of course I know gold's Gym in Venice...it's one of the most famous gyms in the world..and furthermore I know Tito Raimond..so that I'm very glad he has seen our forum. I hope he'll take part to this forum. It's will be a marvellous thing to have you on this forum. Thank you so much for the compliments...I can tell you the same too.

See you soon brother and...KEEP PUMPIN'

max_power

[Actionmaxne]

SHUT UP AND TRAIN

WRITE YOU SOON......MAX POWER!!!


I'M GOING IN THE GYM, NOW
AND I TELL YOU,
SHUT UP AND TRAIN GUYS...

[max_power]

Good training man !

max_power

[Actionmaxne]

I'M SORRY IS ALL IN ENGLISH


THIS RESARCH IS THE BEST
AND LOOK FOR CHROMIUM NICOTINATE AND NO " PYCOLINATE" THERE IS A GREAT DIFFERENCE.
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GLYCEMIC IMPACT OF FOOD

Foods that adversely affect blood sugar by elevating insulin levels are "high glycemic" and foods that do not elevate insulin levels are "low glycemic." The American Diabetes Association has been utilizing the glycemic index for the past twelve years in helping control circulating insulin levels in diabetics. Excess insulin levels cause retardation in the rate of wound healing, decreased life span, lethargy, and lipogenesis. Conversely, well-modulated insulin levels result in:

1. Reduced excess adipose tissue (body fat)
2. Increased and sustained energy
3. Increased mental alertness
4. Reduced serum cholesterol levels
5. Reduced incidence of high blood pressure
6. Increased cardiovascular fitness


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LOW GLYCEMIC FOODS

Since most fast foods and prepared foods are very high glycemic, re- engineering these foods would be extremely beneficial to the diabetic as well as those who carry excess adipose tissue (body fat). Pasta, for example, may be bioengineered to produce either a high glycemic response or a low glycemic response. A high glycemic response would only be desirable in the case of extreme low body fat or prior to certain athletic events in which an insulin surge is desirable. A correctly bioengineered food can effectively modulate blood sugar levels with great precision.

Control of blood sugar levels also allows for the regulation of Lipoprotein Lipase (LPL), the gatekeeper for fat storage in the fat cell. LPL, dubbed the "Fat Enzyme", is produced by various tissues and is similar to plasminogen. LPL is an important regulator of lipid and lipoprotein metabolism. Adipose tissue LPL allows for the uptake of plasma triglycerides as fat-cell-fuel. Adipose tissue LPL is directly tied to increases in body fat. Insulin is the key regulator of LPL, so insulin increases adipose (fat) tissue LPL activity. Diet induced adipose tissue LPL activity exacerbates plasma triglyceride deposition into adipose tissue. In simple terms, high glycemic foods stimulate fat-storage.

The benefit of bioengineering food, particularly fast-foods and snack foods, is to transform high glycemic, fattening foods into low glycemic, healthier foods. Caloric-control is old science. Glycemic control is future science. Caloric-control is antiquated because all calories are not created equal. For example, equal calories of bread and pasta have unequal reactions in the human body. Though pasta and bread are composed of the same raw materials, they do not metabolize equally in the body.


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The chemical impact on the body of a food, is described in tracking path of the food from ingestion to excretion and analyze the body's reaction as it moves through the system seen below:

Food is eaten
Food is broken down into glucose
Glucose enters bloodstream (some sugar stored in liver for later access)
Blood sugar rises
Pancreas releases insulin
Glucose leaves bloodstream and enters tissues
Glucose is used as fuel
Glucose supply runs out
Insulin levels drop
Stored sugar in liver released into bloodstream via glucagon

When insulin has removed too much glucose from the bloodstream and/or sugar stored in the liver does not leave the liver to provide more glucose, the result is hypoglycemia (low blood sugar ).

This spiral occurs as a result of:

1. Reactive hypoglycemia (caused by ingesting high glycemic foods or drinks)
2. Insufficient food intake at prior meal
3. Fasting hypoglycemia (intervals of feeding are insufficient)
4. Fasting hypoglycemia (the more serious type caused by pancreatic tumors or liver disorders)
5. Inherited hypoglycemia (usually from a diabetic blood relative)


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LOW BLOOD SUGAR

Normal blood sugar ranges in the 60 to 100 mg/dl blood. When blood sugar drops below 50 mg/dl, adrenaline kicks in and triggers the release of liver-stored-sugars. This attempt by the body to correct low blood sugar results in a variety of strange symptoms which range from lethargy and extreme weakness to panic attacks. This can be commonly observed in any office setting.
Your mother moves through the transition of a calm, normal and happy state to that of a shaking, paranoid, snapping, sarcastic snarling monster within a short period. This state will abruptly end when they get their sugar-laden cup of coffee, a candy bar or a coke and a bag of chips, which they will wolf down as if they haven't seen food for a year. They then look sheepish and embarrassed by their outbreak. They have no idea why they did it and chalk it up to family insanity. They are really innocent victims of blood sugar gone out of control. You cannot control biochemical outbursts.

The other side this chemical rollercoaster is well known to women who experience PMS which is almost always accompanied by low blood sugar. "Do I look good in this dress?" "Well, yes honey, you look very good." "What do you mean by that?" "By what, honey?" (as he trembles with fear remembering last month's scene) "You know exactly what I mean!" "All I said was that you look good in that dress." "Yes, but it's the way you said it, dripping with sarcasm!! Why can't you just admit that I look like a fat sow!!" This is followed by crying. You can't win this argument because it is caused by chemicals, not circumstances.

Symptoms of low blood sugar can occur both post-meals and between- meals. Typical symptoms include lethargy and sleepiness following a meal and irritation and jitteriness between meals. If you do not eat frequently enough, mild shaking and weakness of the limbs can occur. Symptoms can be mild or severe, depending on the individual. Blood sugar in some persons can drop well below 50 mg/dl without symptoms while others can drop to 50-55 mg/dl with severe symptoms.

It is obvious that individual biochemistry plays a role in the development of blood-sugar-related symptoms. Diabetics can experience hypoglycemia when insulin administration is inadequate or incorrectly timed. Following ingestion of food, liquids or alcohol (which restricts the liver- sugar relationship), excess sugar in the blood of a diabetic can be downloaded too rapidly which causes hypoglycemia.


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LOW BLOOD SUGAR AND EXCESS BODY FAT

Low blood sugar can also cause rampant and uncontrollable eating binges. That is one reason hypoglycemia causes weight and fat gains. The other reason is stimulation of Lipoprotein Lipase (LPL), the fat enzyme. Adipose (fat) tissue LPL plays a major role in fat accumulation. Adipose tissue LPL allows the uptake of plasma triglycerides as storage in fat cells. LPL activity in adipose tissue is regulated by insulin. Stimulate insulin and you stimulate storage of fat. Diabetics with lower plasma insulin levels have normal plasma LPL levels. The combination of sucrose (table sugar) and dietary fat is a particularly fattening duo. The mechanism by which sucrose and dietary fat turn to added body fat can be explained through their interaction with LPL.

Sucrose + Dietary Fat = Stimulation of LPL = Secretion of chylomicron triglycerides into the blood in large quantities.

Avoiding the combination of high fat, high sugar foods will greatly reduce excess body fat stores. But the very foods you should avoid are the same foods you will go to the ends of the earth to gobble down. When the body is in a low blood sugar state, its main focus is to get you to eat foods that raise blood sugar - fast. Your body will force you to eat foods that are high glycemic, extremely fattening, and that stimulate appetite - namely sweets, chocolate, chips, sugar-laden soft drinks and crunchy snacks. These foods almost always fit the high fat and high sucrose profile. It is no coincidence. High glycemic (insulinogenic), high fat foods are the foods craved during low blood sugar states.

High glycemic foods and drinks stimulate LPL which causes enlargement of fat cells - not more fat cells, just fatter fat cells. Body fat is stimulated by pregnancy, heredity, lack of exercise and diet. Reducing consumption of high fat foods and high glycemic foods results in reduction of body fat. How can you avoid eating those tempting combos' of sucrose and fat, like donuts, candy, french fries, Twinkies, and the like? By avoiding blood sugar swings that trigger the cravings.

Counteracting a low blood sugar episode before it begins will allow you to control food-cravings for junk food. This involves:

1. Eating every 3-4 hours
2. Making sure each meal or snack contains both protein and carbohydrates
3. Avoidance of high glycemic foods, drinks and nutrients
4. Taking B-Complex (20 mg of each of the B-vitamins in a capsule) with breakfast, lunch and 4 PM snack. Do not take more than 100 mg of B-6 per 24 hours. Do not take one of theB-vitamins without the other B-vitamins in the proper ratios.
5. Taking a total of 800 mcg of niacin-bound chromium in a capsule, not a tablet (chromium polynicotinate, NOT picolinate) per day divided into 200 mcg doses
6. Taking a well designed multi-vitamin in a capsule

[max_power]

Thank you so much friend...that's so useful !

max_power