{"componentChunkName":"component---src-templates-blog-post-tsx","path":"/ru/blog/nutrition/how-to-eat-sweets-and-reduce-their-harm","result":{"data":{"en":{"id":"a4af66f4-e77f-5c99-8d24-99672969a735","title":"Life hacks of a nutritionist: how to eat sweets and reduce their harm","subTitle":{"content":"Reduce the glycemic load of food"},"priority":0,"slug":"how-to-eat-sweets-and-reduce-their-harm","publishedDate":"20.01.2023","mainImage":{"fixed":{"src":"//images.ctfassets.net/vyvc8tqwnbr3/7LuOjVrX7SPsTb9KvukKTA/a770ce9011c5fe398729c48053a3fecd/pexels-ivan-samkov.jpg?w=514&q=100&fit=fill"},"title":"Reducing the glycemic load of food","description":"More articles aboout health and nutrition on the Wispence blog"},"connectedCategory":{"category":"Nutrition","slug":"nutrition"},"body":{"json":{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Everyone loves to eat sweet and starchy foods, and this is no accident. Since childhood, when we tasted mother's breast milk at first, we have a craving for sweets, because this was a condition for survival. And now in adult life we are looking for this sweetness, and when we get it, we feel calmer and happier. But this effect is temporary.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Eating sweets raises glucose levels in blood and this causes more insulin to be produced, which increases the availability of an amino acid called tryptophan in the brain, from which it forms serotonin, a neurotransmitter that affects mood and many other mental processes such as pain, memory, anxiety, sleep, aggression. When the influence of serotonin ends, it's followed by a sharp decline in mood, fatigue, and lethargy.  And a person, like a drug addict, “gets hooked” on sweets, because without them there is not enough energy.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Trying to give up sweets, the most common mistake is overeating. But the real problem is regular overeating. According to scientific researches, after eating too much food, the level of glucose in the blood rises so much that it begins to be toxic to many cells and tissues of the body. This condition is called hyperglycemia.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"So how to keep a balance and not deny your favorite food?","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"The main thing to do is change your eating habits. In order to prevent sudden spikes in insulin and avoid the “roller coaster” of your condition and mood, you need to reduce the glycemic load of food.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Start with a ","nodeType":"text"},{"data":{},"marks":[{"type":"bold"}],"value":"non-sweet breakfast.","nodeType":"text"},{"data":{},"marks":[],"value":" For example, an omelette with vegetables, avocados and nuts. Or chickpea pancake with vegetables, herbs, avocado and chia seeds.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"ordered-list"},{"data":{},"content":[{"data":{},"marks":[],"value":"Jessie Inchauspe, a French biochemist and writer, in her book \"Glucose Revolution\" shows on a graph how glucose levels change if you eat a sweet smoothie breakfast with banana, apple, mango and kiwi (upper graph), and how sharp the situation changes if you have omelet with avocado.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"vyvc8tqwnbr3","contentful_id":"vyvc8tqwnbr3"}},"id":"c5OgisR1QtZNCTNuXAnK2ku","type":"Asset","createdAt":"2023-01-20T15:12:03.264Z","updatedAt":"2023-01-20T15:12:03.264Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment","contentful_id":"master"}},"publishedVersion":31,"revision":1,"contentful_id":"5OgisR1QtZNCTNuXAnK2ku"},"fields":{"title":{"ru-RU":"График 01","en-US":"Graph 01"},"description":{"ru-RU":"Уровень глюкозы при выборе завтрака","en-US":"Glucose levels when choosing breakfast"},"file":{"ru-RU":{"url":"//images.ctfassets.net/vyvc8tqwnbr3/5OgisR1QtZNCTNuXAnK2ku/d369724d88c0f8cff44405256dc05d51/01_r.jpg","details":{"size":71650,"image":{"width":972,"height":852}},"fileName":"01 r.jpg","contentType":"image/jpeg"},"en-US":{"url":"//images.ctfassets.net/vyvc8tqwnbr3/5OgisR1QtZNCTNuXAnK2ku/b7b945c4629836ce235608e406e26f0e/01_r.jpg","details":{"size":71650,"image":{"width":972,"height":852}},"fileName":"01 r.jpg","contentType":"image/jpeg"}}}}},"content":[],"nodeType":"embedded-asset-block"},{"data":{},"content":[{"data":{},"marks":[],"value":"A sweet breakfast will lead to a high spike in glucose, you will want to eat sooner and break into sweets and snacks in the afternoon.\n\n","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"2. Eat greens","nodeType":"text"},{"data":{},"marks":[{"type":"bold"}],"value":" before","nodeType":"text"},{"data":{},"marks":[],"value":" eating simple carbohydrates. Try eating a green salad first and then your favorite chips in one meal. See how the curve changes if you eat chips at the beginning (upper graph) and how smoothed the curve is if you eat chips after a green salad. (We need to follow second variant!)","nodeType":"text"}],"nodeType":"paragraph"},{"data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"vyvc8tqwnbr3","contentful_id":"vyvc8tqwnbr3"}},"id":"c36PM6kZ0yDfSEHVvf224Ev","type":"Asset","createdAt":"2023-01-20T15:11:18.914Z","updatedAt":"2023-01-20T15:11:18.914Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment","contentful_id":"master"}},"publishedVersion":20,"revision":1,"contentful_id":"36PM6kZ0yDfSEHVvf224Ev"},"fields":{"title":{"ru-RU":"График 02","en-US":"Graph 02"},"description":{"ru-RU":"Уровень глюкозы при добавлении зеленого салата в рацион","en-US":"Glucose levels when adding green salad to the diet"},"file":{"ru-RU":{"url":"//images.ctfassets.net/vyvc8tqwnbr3/36PM6kZ0yDfSEHVvf224Ev/78cf19473913a0f6c472722639a490b7/02_r2.jpg","details":{"size":229520,"image":{"width":972,"height":852}},"fileName":"02 r2.jpg","contentType":"image/jpeg"},"en-US":{"url":"//images.ctfassets.net/vyvc8tqwnbr3/36PM6kZ0yDfSEHVvf224Ev/99c02a977ad25eb535db1a343c057fc7/02_r2.jpg","details":{"size":229520,"image":{"width":972,"height":852}},"fileName":"02 r2.jpg","contentType":"image/jpeg"}}}}},"content":[],"nodeType":"embedded-asset-block"},{"data":{},"content":[{"data":{},"marks":[],"value":"Leafy greens are low in calories and high in fiber, which can help you feel full and satisfied with a smaller portion size. They are also high in nutrients such as vitamins and minerals. Eating leafy greens before carbohydrates can help slow down the absorption of sugars from the carbohydrates and reduce the overall glycemic load of the meal. This may help prevent blood sugar spikes and crashes and can also improve insulin sensitivity. \n\n","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"3. Add ","nodeType":"text"},{"data":{},"marks":[{"type":"bold"}],"value":"organic unfiltered apple cider vinegar(ACV) ","nodeType":"text"},{"data":{},"marks":[],"value":"to green salad.\n\nIt may help lower the glycemic load of a meal by slowing down the digestion of carbohydrates. The acetic acid in ACV has been found to inhibit the activity of enzymes that break down carbohydrates, which can slow down the digestion of carbohydrates and reduce the spike in blood sugar levels after a meal. Some studies have also found that consuming ACV before a meal can lead to an increased feeling of fullness and a decrease in overall calorie intake, which can also contribute to weight loss. Additionally, consuming ACV may help improve insulin sensitivity and lower blood sugar levels.\n\n","nodeType":"text"}],"nodeType":"paragraph"},{"data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"vyvc8tqwnbr3","contentful_id":"vyvc8tqwnbr3"}},"id":"c6ENJj19qRr48UR4IoYaN1O","type":"Asset","createdAt":"2023-01-20T15:05:31.491Z","updatedAt":"2023-01-20T15:05:38.597Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment","contentful_id":"master"}},"publishedVersion":17,"revision":2,"contentful_id":"6ENJj19qRr48UR4IoYaN1O"},"fields":{"title":{"ru-RU":"График 03","en-US":"Graph 03"},"description":{"ru-RU":"Уровень глюкозы при добавлении яблочного уксуса","en-US":"Glucose levels when apple cider vinegar is added"},"file":{"ru-RU":{"url":"//images.ctfassets.net/vyvc8tqwnbr3/6ENJj19qRr48UR4IoYaN1O/efb3b49879170e5edb1c4ba1608da8f9/03_r.jpg","details":{"size":83678,"image":{"width":972,"height":852}},"fileName":"03 r.jpg","contentType":"image/jpeg"},"en-US":{"url":"//images.ctfassets.net/vyvc8tqwnbr3/6ENJj19qRr48UR4IoYaN1O/b9042ed9651b9502a022bb55c0d4039c/03_r.jpg","details":{"size":83678,"image":{"width":972,"height":852}},"fileName":"03 r.jpg","contentType":"image/jpeg"}}}}},"content":[],"nodeType":"embedded-asset-block"},{"data":{},"content":[{"data":{},"marks":[],"value":"\nSee how the curve on the graph changes if you first eat a salad with olive oil and then a bowl of rice, and how glucose levels are smoothed out if you add apple cider vinegar to your salad with olive oil and then eat the same bowl of rice.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"This means that 2 hours after eating, you will not search for snacks, and your mood will be more stable.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"4. ","nodeType":"text"},{"data":{},"marks":[{"type":"bold"}],"value":"Choose fruits instead of juices.","nodeType":"text"},{"data":{},"marks":[],"value":" An orange will give a smaller glucose spike than orange juice. There is almost no fiber in the juice and glucose penetrates into the blood much faster. In addition, sugar may be added to a lot of juices.⠀ ⠀","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"5. Eat potatoes and white rice ","nodeType":"text"},{"data":{},"marks":[{"type":"bold"}],"value":"cold.","nodeType":"text"},{"data":{},"marks":[],"value":"\n\nThe process of cooking and then cooling potatoes changes their structure in a way that makes them more resistant to digestion, which means that they are broken down more slowly in the gut, releasing glucose at a slower rate. When potatoes are cooled after cooking, the starch molecules inside them form a more complex structure, called retrograded starch. It crystallizes, turning into resistant to enzymes in the gut which means that it is broken down more slowly, further slowing the release of glucose. Its effect on the body can be compared with fiber.\n\n","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"However, it's important to note that the effects of consuming cold potatoes on blood sugar levels can vary depending on the variety of potatoes, cooking method, and other factors.\n","nodeType":"text"},{"data":{},"marks":[],"value":"\n","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"6. After a cake, ","nodeType":"text"},{"data":{},"marks":[{"type":"bold"}],"value":"immediately go for a walk for 15-20 minutes at a calm pace.","nodeType":"text"},{"data":{},"marks":[],"value":" It lowers the glycemic load!","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Walking after eating can help lower glycemic load of a meal by increasing insulin sensitivity and glucose uptake in the muscles.  When you walk, the muscles in your legs contract and relax, which helps move blood sugar into the muscles and away from the bloodstream. This reduces the amount of sugar circulating in the blood, which in turn reduces blood sugar levels that can occur after eating. Additionally, walking after meals can help improve digestion and metabolism.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Your diet should not always consist of simple carbohydrates and fast food! Choose the lesser of two evils and favor complex carbs. When 90% of the food is balanced, then such life hacks will help you eat 10% of \"sweets\" without harm. And if you want to learn even more life hacks about nutrition and build a healthy relationship with food - ","nodeType":"text"},{"data":{},"marks":[{"type":"bold"}],"value":"subscribe to the Wispence app","nodeType":"text"},{"data":{},"marks":[],"value":", read our blog and try our healthy recipes.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"document"}}},"ru":{"id":"1e7170f0-2753-5450-88d3-c2699bb49851","title":"Лайфхаки нутрициолога: как есть вкусняшки и уменьшить их вред","subTitle":{"content":"Уменьшаем гликемическую нагрузку еды"},"priority":0,"slug":"how-to-eat-sweets-and-reduce-their-harm","publishedDate":"20.01.2023","mainImage":{"fixed":{"src":"//images.ctfassets.net/vyvc8tqwnbr3/7LuOjVrX7SPsTb9KvukKTA/efd43be93fe1aab365889fed3778634a/pexels-ivan-samkov.jpg?w=514&q=100&fit=fill"},"title":"Уменьшаем гликемическую нагрузку еды","description":"Больше статей о ЗОЖ в блоге Wispence"},"connectedCategory":{"category":"Питание","slug":"nutrition"},"body":{"json":{"nodeType":"document","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Все любят есть сладкое и мучное, и это неспроста. С самого детства с грудным молоком матери в нас заложена тяга к сладкому, потому что это молоко было условием выживания. И теперь во взрослой жизни мы ищем эту сладость, а когда получаем, то чувствуем себя спокойнее и счастливее. Но этот эффект кратковременный.\n\nПотребление сладкого повышает уровень глюкозы в крови и это вызывает выработку ","marks":[],"data":{}},{"nodeType":"text","value":"большего количества инсулина","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":", который увеличивает доступность аминокислоты, называемой триптофаном в головном мозге, а из него он образует серотонин, нейро-трансмиттер, который влияет на настроение и многие другие психические процессы, такие как боль, память, беспокойство, сон, агрессия. Когда действие серотонина заканчивается, настроение начинает резко падать, появляется чувство усталости, раздражительности и заторможенности. И человек, как наркоман, “подсаживается на иглу” сладостей, ведь без них недостаточно энергии.\n\nСтараясь отказаться от сладкого, самой частой ошибкой становится переедание. Но настоящей проблемой становится регулярное переедание. По общему признанию ученых после приема слишком большой порции еды уровень глюкозы в крови растет настолько, что он начинает быть токсичным для многих клеток и тканей организма. Это состояние называется гипергликемией.","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"Так как же сохранить баланс и не отказывать себе в любимой еде?","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Главное, что необходимо сделать - это изменить пищевые привычки. Чтобы не допустить резких скачков инсулина и избежать “американских горок” своего состояния и настроения, необходимо уменьшить гликемическую нагрузку еды.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"1.","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Начните с завтраков. Подберите ","marks":[],"data":{}},{"nodeType":"text","value":"несладкий","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" вариант. Например, омлет с овощами, авокадо и орешками. Или нутовый блин с овощами, зеленью, авокадо и семенами чиа.\n\nДжесси Иншоспе — французский биохимик и писатель в своей книге “Революция глюкозы”  демонстрирует на графике как меняется уровень глюкозы, если вы съедите сладкий завтрак из смузи с бананом, яблоком, манго и киви, и как разительно изменится ситуация, если на завтрак у вас будет омлет с авокадо.","marks":[],"data":{}}]},{"nodeType":"embedded-asset-block","data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"vyvc8tqwnbr3","contentful_id":"vyvc8tqwnbr3"}},"id":"c5OgisR1QtZNCTNuXAnK2ku","type":"Asset","createdAt":"2023-01-20T15:12:03.264Z","updatedAt":"2023-01-20T15:12:03.264Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment","contentful_id":"master"}},"publishedVersion":31,"revision":1,"contentful_id":"5OgisR1QtZNCTNuXAnK2ku"},"fields":{"title":{"ru-RU":"График 01","en-US":"Graph 01"},"description":{"ru-RU":"Уровень глюкозы при выборе завтрака","en-US":"Glucose levels when choosing breakfast"},"file":{"ru-RU":{"url":"//images.ctfassets.net/vyvc8tqwnbr3/5OgisR1QtZNCTNuXAnK2ku/d369724d88c0f8cff44405256dc05d51/01_r.jpg","details":{"size":71650,"image":{"width":972,"height":852}},"fileName":"01 r.jpg","contentType":"image/jpeg"},"en-US":{"url":"//images.ctfassets.net/vyvc8tqwnbr3/5OgisR1QtZNCTNuXAnK2ku/b7b945c4629836ce235608e406e26f0e/01_r.jpg","details":{"size":71650,"image":{"width":972,"height":852}},"fileName":"01 r.jpg","contentType":"image/jpeg"}}}}},"content":[]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Сладкий завтрак приведет к высокому скачку глюкозы, вы быстро захотите есть и будете срываться на сладости и перекусы днем.\n\n","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"2. Ешьте зелень перед тем, ","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":"как кушать простые углеводы. Попробуйте сначала съесть зелёный салат, а потом любимые чипсы - за один прием пищи. Посмотрите как меняется кривая, если съесть чипсы в начале (верхний график) и какая сглаженная кривая, если съесть чипсы после зеленого салата. Нам нужно следовать второму варианту!","marks":[],"data":{}}]},{"nodeType":"embedded-asset-block","data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"vyvc8tqwnbr3","contentful_id":"vyvc8tqwnbr3"}},"id":"c36PM6kZ0yDfSEHVvf224Ev","type":"Asset","createdAt":"2023-01-20T15:11:18.914Z","updatedAt":"2023-01-20T15:11:18.914Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment","contentful_id":"master"}},"publishedVersion":20,"revision":1,"contentful_id":"36PM6kZ0yDfSEHVvf224Ev"},"fields":{"title":{"ru-RU":"График 02","en-US":"Graph 02"},"description":{"ru-RU":"Уровень глюкозы при добавлении зеленого салата в рацион","en-US":"Glucose levels when adding green salad to the diet"},"file":{"ru-RU":{"url":"//images.ctfassets.net/vyvc8tqwnbr3/36PM6kZ0yDfSEHVvf224Ev/78cf19473913a0f6c472722639a490b7/02_r2.jpg","details":{"size":229520,"image":{"width":972,"height":852}},"fileName":"02 r2.jpg","contentType":"image/jpeg"},"en-US":{"url":"//images.ctfassets.net/vyvc8tqwnbr3/36PM6kZ0yDfSEHVvf224Ev/99c02a977ad25eb535db1a343c057fc7/02_r2.jpg","details":{"size":229520,"image":{"width":972,"height":852}},"fileName":"02 r2.jpg","contentType":"image/jpeg"}}}}},"content":[]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"В листовой зелени мало калорий и много клетчатки, ее употребление поможет вам чувствовать себя сытыми и довольными при меньшем размере порции. Зелень также богата питательными веществами, такими как витамины и минералы. ","marks":[],"data":{}},{"nodeType":"text","value":"Употребление листовой зелени перед углеводами помогает замедлить усвоение сахаров из углеводов и снизить общую гликемическую нагрузку еды.","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Таким образом это предотвращает скачки и падения уровня сахара в крови, а также может улучшить чувствительность к инсулину.\n\n","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"3.","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Добавьте в зеленый салат","marks":[],"data":{}},{"nodeType":"text","value":" органический нефильтрованный яблочный уксус.\n","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":"\nОрганический нефильтрованный яблочный уксус может помочь снизить гликемическую нагрузку еды, замедляя переваривание углеводов. Было обнаружено, что уксусная кислота в яблочном уксусе подавляет активность ферментов, расщепляющих углеводы, что может замедлить переваривание углеводов и уменьшить скачки уровня сахара в крови после еды. Некоторые исследования также показали, что употребление яблочного уксуса перед едой может привести к усилению чувства сытости и снижению общего потребления калорий, что также может способствовать снижению веса. Кроме того, употребление яблочного уксуса также может помочь улучшить чувствительность к инсулину и снизить уровень сахара в крови.","marks":[],"data":{}}]},{"nodeType":"embedded-asset-block","data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"vyvc8tqwnbr3","contentful_id":"vyvc8tqwnbr3"}},"id":"c6ENJj19qRr48UR4IoYaN1O","type":"Asset","createdAt":"2023-01-20T15:05:31.491Z","updatedAt":"2023-01-20T15:05:38.597Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment","contentful_id":"master"}},"publishedVersion":17,"revision":2,"contentful_id":"6ENJj19qRr48UR4IoYaN1O"},"fields":{"title":{"ru-RU":"График 03","en-US":"Graph 03"},"description":{"ru-RU":"Уровень глюкозы при добавлении яблочного уксуса","en-US":"Glucose levels when apple cider vinegar is added"},"file":{"ru-RU":{"url":"//images.ctfassets.net/vyvc8tqwnbr3/6ENJj19qRr48UR4IoYaN1O/efb3b49879170e5edb1c4ba1608da8f9/03_r.jpg","details":{"size":83678,"image":{"width":972,"height":852}},"fileName":"03 r.jpg","contentType":"image/jpeg"},"en-US":{"url":"//images.ctfassets.net/vyvc8tqwnbr3/6ENJj19qRr48UR4IoYaN1O/b9042ed9651b9502a022bb55c0d4039c/03_r.jpg","details":{"size":83678,"image":{"width":972,"height":852}},"fileName":"03 r.jpg","contentType":"image/jpeg"}}}}},"content":[]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Посмотрите, как меняется кривая на графике, если сначала съесть салат с оливковым маслом, а затем тарелку риса, и как сглаживается уровень глюкозы, если в ваш салат с оливковым маслом добавить еще и яблочный уксус, а затем съесть ту же тарелку риса.\nЭто значит, что через 2 часа после еды вы не пойдете искать перекусы, а ваше настроение будет более стабильным.\n\n","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"4. ","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":"Отдайте предпочтение целым ","marks":[],"data":{}},{"nodeType":"text","value":"фруктам","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":", нежели сокам. Апельсин даст меньше скачок глюкозы, чем апельсиновый сок. В соке почти нет клетчатки и глюкоза намного быстрее проникает в кровь. К тому же к многим сокам добавляют сахар.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"5. ","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":"Ешьте картошку и белый рис ","marks":[],"data":{}},{"nodeType":"text","value":"холодными.\n","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":"Процесс приготовления, а затем охлаждения картофеля и риса изменяет их структуру таким образом, что они становятся более устойчивыми к пищеварению, а это означает, что они медленнее расщепляется в кишечнике, высвобождая глюкозу с меньшей скоростью. При охлаждении картофеля крахмал кристаллизуется, превращаясь в резистентный и его действие на организм можно сравнить с клетчаткой.\n\n❗","marks":[],"data":{}},{"nodeType":"text","value":"Однако важно отметить, что влияние употребления холодного картофеля на уровень сахара в крови может варьироваться в зависимости от сорта картофеля, способа приготовления и других факторов.\n","marks":[{"type":"italic"}],"data":{}},{"nodeType":"text","value":"\n","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"6. После тортика ","marks":[],"data":{}},{"nodeType":"text","value":"сразу идти гулять 15-20 мин спокойным шагом","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":". \nХодьба после еды может помочь снизить гликемическую нагрузку за счет повышения чувствительности к инсулину и поглощения глюкозы мышцами. Когда вы идете, мышцы ваших ног сокращаются и расслабляются, что помогает перемещать сахар крови в мышцы и выводить его из кровотока. Это уменьшает количество сахара, циркулирующего в крови, что, в свою очередь, снижает скачки уровня сахара в крови, которые могут возникнуть после еды. Кроме того, ходьба  после еды может помочь улучшить пищеварение и обмен веществ.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Ваш рацион не должен постоянно состоять из простых углеводов и фастфуда! Выбирайте меньшее из зол и отдавайте предпочтение сложным углеводам.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Когда 90% питания сбалансировано, то такие лайфхаки помогут есть 10% \"вкусняшек\" без вреда. А если вы хотите узнать еще больше лайфхаков о питании, научиться заменять шоколадки с трансжирами и кучей сахара на натуральные сладости и не тратить кучу времени на их приготовление - приглашаем вас ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://wispence.com/uk/challenge/nutrition"},"content":[{"nodeType":"text","value":"на курс “Рацион на жизнь”","marks":[],"data":{}}]},{"nodeType":"text","value":", где нутрициолог Wispence расскажет вам как наладить питание без срывов и построить здоровые отношения с едой.","marks":[],"data":{}}]}]}}}},"pageContext":{"slug":"how-to-eat-sweets-and-reduce-their-harm","language":"ru","i18n":{"language":"ru","languages":["en","ru","uk"],"languageReplacements":{"ab":"ru","az":"ru","az_AZ":"ru","ba":"ru","be":"ru","be_BY":"ru","bg":"ru","bg_BG":"ru","cs":"ru","cs_CZ":"ru","cu":"ru","cv":"ru","et":"ru","et_EE":"ru","hr":"ru","hr_BA":"ru","hr_HR":"ru","hu":"ru","hu_HU":"ru","ka":"ru","ka_GE":"ru","kk":"ru","kk_KZ":"ru","kv":"ru","lv":"ru","lv_LV":"ru","mn":"ru","mn_Cyrl":"ru","mn_Cyrl_MN":"ru","mn_MN":"ru","pl":"ru","pl_PL":"ru","ro":"ru","ro_MD":"ru","ro_RO":"ru","ru_BY":"ru","ru_KG":"ru","ru_KZ":"ru","ru_MD":"ru","ru_RU":"ru","ru_UA":"ru","sk":"ru","sk_SK":"ru","sl":"ru","sl_SL":"ru","sq":"ru","sq_AL":"ru","sq_MK":"ru","sq_XK":"ru","sr":"ru","sr_BA":"ru","sr_Cyrl":"ru","sr_Cyrl_BA":"ru","sr_Cyrl_ME":"ru","sr_Cyrl_RS":"ru","sr_Cyrl_XK":"ru","sr_Latn":"ru","sr_Latn_BA":"ru","sr_Latn_ME":"ru","sr_Latn_RS":"ru","sr_Latn_XK":"ru","sr_ME":"ru","sr_RS":"ru","sr_XK":"ru","tk":"ru","tk_TM":"ru","tr":"ru","tr_CY":"ru","tr_TR":"ru","uk_UA":"uk","uz":"ru","uz_AF":"ru","uz_Arab":"ru","uz_Arab_AF":"ru","uz_Cyrl":"ru","uz_Cyrl_UZ":"ru","uz_Latn":"ru","uz_Latn_UZ":"ru","uz_UZ":"ru"},"defaultLanguage":"en","routed":true,"resources":{"ru":{}},"originalPath":"/blog/nutrition/how-to-eat-sweets-and-reduce-their-harm","path":"ru/blog/nutrition/how-to-eat-sweets-and-reduce-their-harm"}}},"staticQueryHashes":["267408854","4240315803"]}