Home Fitness Διατροφή Oι 9 καλύτεροι υδατάνθρακες για να χάσεις βάρος

Oι 9 καλύτεροι υδατάνθρακες για να χάσεις βάρος

Για χρόνια ακούγαμε ότι η μείωση των υδατανθράκων θα πρέπει να είναι ο ακρογωνιαίος λίθος της δίαιτάς όταν προσπαθούμε να χάσουμε βάρος. Κι όμως υπάρχουν ορισμένοι υδατάνθρακες που μπορούν να βοηθήσουν στο χάσιμο βάρους!

1. Κριθάρι

A member of the cereal grains, barley may have the ability to increase the levels of a hormone tied to satiety. A study from Sweden discovered that boiled barley kernels can change bacteria in your gut, which in turn can rev up the metabolism. Researchers also found that this fiber-rich starch was shown to "decrease hunger sensations." You can tie this nut-like food into your diet by using it in baked goods and breakfast items (like pancakes and waffles) or tossing it in salads and soups.<br />” class=”gallery-slide–img swap-image” src=”http://hbz.h-cdn.co/assets/15/29/480×719/1437321224-1436882502-rbk-barley.jpg” /></p>
<p><strong>2. Πλιγούρι βρώμης</strong></p>
<p><img alt=” class=”gallery-slide–img swap-image” src=”http://hbz.h-cdn.co/assets/15/29/480×697/1437321228-1436882506-rbk-oatmeal.png” />

3. Ποπ κορν

Who needs potato chips? OK, so maybe we need potato chips, but having a go-to substitute should help wean our addiction. In a study that compared the short-term satiety of these two popular snacks, food and health researchers from around the country found that most volunteers reportedly felt less hunger and more satisfaction after eating popcorn. If you're more satisfied, odds are you'll be eating less, ergo, taking in less calories.<br />” class=”gallery-slide–img swap-image” src=”http://hbz.h-cdn.co/assets/15/29/480×610/1437321269-1436882580-rbk-popcorn.jpg” /></p>
<p><strong>4. Κινόα</strong></p>
<p><img alt=” class=”gallery-slide–img swap-image” src=”http://hbz.h-cdn.co/assets/15/29/480×662/1437321279-1436882590-rbk-quinoa.jpg” />

8 τροφές που θα έπρεπε να τρως κάθε μέρα

5. Στραγάλια

For a satisfying crunch, chickpeas should be toward the top of your snack list, because they're loaded with fiber and protein. A 2014 study states that eating pulses — a specific family of legumes that includes chickpeas, beans, peas, and lentils — can prevent overeating and help keep weight regulated. Roast some soaked chickpeas at 375 degrees for 40 minutes, and add about 3 tablespoons oil and your favorite spices for a taste-bud-customized, crunchy snack, says Lenchewski.<br />” class=”gallery-slide–img swap-image” src=”http://hbz.h-cdn.co/assets/15/29/480×720/1437321287-1436882598-rbk-roasted-chick-peas.jpg” /></p>
<p><strong>6. Ολικής αλέσεως φρυγανιά με σίκαλη</strong></p>
<p><img alt=” class=”gallery-slide–img swap-image” src=”http://hbz.h-cdn.co/assets/15/29/480×653/1437321293-1436882603-rbk-rye-crisp-bread.png” />

7. Γλυκοπατάτες

Keep a couple of these orange root vegetables in your pantry for when you want to satisfy your carb craving and sweet tooth (OK — so it's no candy bar, but c'mon). A medium-size sweet potato contains about 27 grams of carbs, but they've been shown to increase levels of adiponectin, a hormone that regulates blood sugar, and in turn helps encourage a faster metabolism. They're also fat-free and have fewer calories and sodium than white potatoes.<br />” class=”gallery-slide–img swap-image” src=”http://hbz.h-cdn.co/assets/15/29/480×720/1437321322-1436882657-rbk-sweet-potatoes.jpg” /></p>
<p><strong>8. Ολικής αλέσεως δημητριακά πρωινού</strong></p>
<p><img alt=

9. Ελληνικό γιαούρτι με 2% λιπαρά

While this dairy product may not seem like the typical carb, the naturally occurring milk sugars (aka simple carbs) may scare some people away, but they shouldn't — because this creamy snack can help you take off those unwanted extra pounds. Research has found that consuming probiotic yogurt (along with a low-calorie diet) can reduce your body mass index (BMI) and body fat percentage. Lenchewski explains that low-fat Greek yogurt provides a powerful combination of natural sugar and satiating fat, along with packing a major protein punch. "And the healthy fats and protein can prevent blood sugar levels from dropping, which will help keep sugar cravings at bay."<br />” class=”gallery-slide–img swap-image” src=”http://hbz.h-cdn.co/assets/15/29/980×735/1437321395-1436882786-rbk-greek-yogurt.jpg” /></p>
<p><span style=3 μαγικές τροφές

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