Healthy Nutrition Tips Nutrition Tips Of The Day

Top 5 Nutrition Tips for Effective Martial Arts Training



Take control of your weight-reduction plan so you possibly can practice more durable, extra effectively, and for your entire life!  In this brief episode I offer you my prime five items of recommendation for cleansing up your weight-reduction plan and not sabotaging your coaching with crappy nutrition.

In tip 1 I speak about sugar. Here for your reference are some (but not all) the names of sugar hiding in our food:

Sugar
Glucose-Fructose
Cane Syrup
Cane crystals
Cane sugar
Rice syrup
Rice malt
Molasses
Sucrose
Galactose
Maltose
Fructose
Lactose
Anhydrous dextrose
Brown sugar
Corn sweetener
Corn syrup
Corn syrup solids
Crystal dextrose
Evaporated cane juice
Fructose sweetener
Fruit juice concentrates
High-fructose corn syrup
Honey, liquid fructose
Malt syrup
Maple syrup
Pancake syrup
Raw sugar
Concentrated fruit juice
Diglycerides
Disaccharides
Evaporated cane juice
Fructooligosaccharides
Maltodextrin
Malted barley
Raisin syrup
Ribose rice syrup
Etc.
Etc.
Etc.

In tip 2 I talked about Glycemic Index. Again, that will help you out listed here are some glycemic index numbers for some widespread meals (from https://www.askdoctork.com/list-of-glycemic-index-and-glycemic-load-for-common-foods-201206051950)…

FOOD Glycemic index (glucose = 100)

BAKERY PRODUCTS AND BREADS

Banana cake, made with sugar 47
Banana cake, made without sugar 55
Sponge cake, plain 46
Vanilla cake produced from packet combine with vanilla frosting (Betty Crocker) 42
Apple, made with sugar 44
Apple, made without sugar 48
Waffles, Aunt Jemima (Quaker Oats) 76
Bagel, white, frozen 72
Baguette, white, plain 95
Coarse barley bread, 75-80% kernels, average 34
Hamburger bun 61
Kaiser roll 73
Pumpernickel bread 56
50% cracked wheat kernel bread 58
White wheat flour bread 71
Wonder™ bread, average 73
Whole wheat bread, common 71
100% Whole Grain™ bread (Natural Ovens) 51
Pita bread, white 68
Corn tortilla 52
Wheat tortilla 30

BEVERAGES

Coca Cola®, common 63
Fanta®, orange gentle drink 68
Lucozade®, unique (sparkling glucose drink) 95
Apple juice, unsweetened, common 44
Cranberry juice cocktail (Ocean Spray®) 68
Gatorade 78
Orange juice, unsweetened 50
Tomato juice, canned 38

“BREAKFAST CEREALS AND
RELATED PRODUCTS”

All-Bran™, common 55
Coco Pops™, average 77
Cornflakes™, common 93
Cream of Wheat™ (Nabisco) 66
Cream of Wheat™, Instant (Nabisco) 74
Grapenuts™, common 75
Muesli, common 66
Oatmeal, common 55
Instant oatmeal, average 83
Puffed wheat, common 80
Raisin Bran™ (Kellogg’s) 61
Special Okay™ (Kellogg’s) 69

GRAINS

Pearled barley, common 28
Sweet corn on the cob, average 60
Couscous, common 65
Quinoa 53
White rice, average 89
Quick cooking white basmati 67
Brown rice, average 50
Converted, white rice (Uncle Ben’s®) 38
Whole wheat kernels, common 30
Bulgur, average 48

COOKIES AND CRACKERS

Graham crackers 74
Vanilla wafers 77
Shortbread 64
Rice desserts, average 82
Rye crisps, common 64
Soda crackers 74

DAIRY PRODUCTS AND ALTERNATIVES

Ice cream, regular 57
Ice cream, premium 38
Milk, full fats 41
Milk, skim 32
Reduced-fat yogurt with fruit, average 33

FRUITS

Apple, average 39
Banana, ripe 62
Dates, dried 42
Grapefruit 25
Grapes, common 59
Orange, average 40
Peach, common 42
Peach, canned in mild syrup 40
Pear, average 38
Pear, canned in pear juice 43
Prunes, pitted 29
Raisins 64
Watermelon 72

BEANS AND NUTS

Baked beans, average 40
Blackeye peas, common 33
Black beans 30
Chickpeas, common 10
Chickpeas, canned in brine 38
Navy beans, average 31
Kidney beans, common 29
Lentils, average 29
Soy beans, common 15
Cashews, salted 27
Peanuts, average 7

PASTA and NOODLES

Fettucini, common 32
Macaroni, average 47
Macaroni and Cheese (Kraft) 64
Spaghetti, white, boiled, average 46
Spaghetti, white, boiled 20 min, average 58
Spaghetti, wholemeal, boiled, average 42

SNACK FOODS

Corn chips, plain, salted, common 42
Fruit Roll-Ups® 99
M & M’s®, peanut 33
Microwave popcorn, plain, average 55
Potato chips, common 51
Pretzels, oven-baked 83
Snickers Bar® 51

VEGETABLES

Green peas, common 51
Carrots, average 35
Parsnips 52
Baked russet potato, common 111
Boiled white potato, common 82
Instant mashed potato, average 87
Sweet potato, common 70
Yam, average 54

MISCELLANEOUS

Hummus (chickpea salad dip) 6
Chicken nuggets, frozen, reheated in microwave oven 5 min 46
Pizza, plain baked dough, served with parmesan cheese and tomato sauce 80
Pizza, Super Supreme (Pizza Hut) 36
Honey, average 61

source


Nutrition Tips of the Day

Health Motivation