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Cukurs – ienaidnieks vai draugs
Should sugar be given up when you lose weight?
Šajā epizodē apskatām cukura ietekmi uz vielmaiņu, sāta sajūtu un enerģijas līmeni.
Noskaidrojam:
• Kāda ir atšķirība starp augļu cukuru un cukuru saldumos.
• Cik daudz saldumu drīkst apēst dienā un kāpēc pilnīga atteikšanās no tiem bieži noved pie pārēšanās.
Būs arī praktiski padomi:
• Kā saprātīgi samazināt cukura patēriņu ikdienā, lai tievētu neatsakoties no saviem iecienītākajiem gardumiem.
• Un - kā sakārtot attiecības ar ēdienu.
Vai klausies:
Sugar and body weight
Te Morenga, L., Mallard, S., & Mann, J. (2013). Dietary sugars and body weight: systematic review and meta-analyses of randomised controlled trials and cohort studies. BMJ, 346, e7492.
A systematic review of sugar consumption and body weight.
Energy balance and body weight regulation
Hall, K. D., & Guo, J. (2017). Obesity energetics: body weight regulation and the effects of diet composition. Gastroenterology, 152(7), 1718–1727.
Describes the importance of energy balance in regulating body weight.
Diet composition and energy consumption
Hall, K. D., et al. (2016). Energy expenditure and body composition changes after an isocaloric ketogenic diet in overweight and obese men. American Journal of Clinical Nutrition, 104(2), 324–333.
Study on the effect of diet composition on energy expenditure.
Glycemic index and health
Vega-López, S., Venn, B. J., & Slavin, J. L. (2018). Relevance of the glycemic index and glycemic load for body weight, diabetes, and cardiovascular disease. Nutrients, 10(10), 1361.
A review study on the importance of the glycemic index in health.
Fruit consumption and body weight
Rolls, B. J., Ello-Martin, J. A., & Tohill, B. C. (2004). What can intervention studies tell us about the relationship between fruit and vegetable consumption and weight management? Nutrition Reviews, 62(1), 1–17.
The impact of fruit and vegetable consumption on weight control.
Fruit, fibre, and feeling of fullness
Slavin, J. L., & Lloyd, B. (2012). Health benefits of fruits and vegetables. Advances in Nutrition, 3(4), 506–516.
Describes the nutritional value of fruits and vegetables and their effect on satiety.
Satiety index for foods
Holt, S. H. A., Miller, J. C., Petocz, P., & Farmakalidis, E. (1995). A satiety index of common foods. European Journal of Clinical Nutrition, 49(9), 675–690.
A study comparing the ability of different foods to make you feel full.
Vairāk par šo tēmu lasi manā blogā:
>> Does Sugar Ruin Weight Loss? Here is what the Science Says
