THE PLATE TO MAKE UP WITHOUT BREAKING BREAD, RICE AND PASTA

  • We carefully select his bread

At low Glyx (less than 50), it thwarts any conversion of carbohydrates into fats.

Must Nordic black rye bread to the full (Glyx 40). Its crumb rich flat stomach pro- fibers is full of vitality magnesium and vitamins B. Alternative: the spelled bread. Remember: whole grain breads and cereals (Glyx ​​45), whose sound provides essential nutrients. Alternate with sourdough bread or oat bran (except fragile intestines).

Attention Toast, the bread Glyx increases and its B vitamins are destroyed. The Glyx of the wholemeal bread (65) is close to that of the baguette (70). In the morning, we flee the complete grain "fancy", too rich in added sugars.

The trick Want fresh bread? It is sliced, we take 2 slices for immediate tasting and freeze the rest (we will take out the necessary ration).

  • We choose pasta

Whole or whole durum wheat semolina (Glyx ​​40) is chosen with maximum vegetable protein (12 to 14 g, without egg). We zap the fresh pasta.

Good associations We do not dirty the water and we cook pasta and vegetables together, so that the minerals infiltrate them. To fight against water cellulite: pasta draining vegetables and potassic (cucumber, artichokes, zucchini). If you have compulsions: pasta food rich in serotonin precursor (parmesan, eggplant, tomato, turkey, salmon, tuna). To boost its morale : pasta 2 raw eggs, which tyrosine increases the level of norepinephrine (neuromediator motivation). To boost its transit: pasta fiber (purple artichokes, mushrooms, broccoli).

We control the cooking of starchy foods

It transforms the structure of starch and can therefore increase Glyx.
Pasta Always al dente. The more they cook, the more the Glyx climbs.
Rice Al dente, never sticky or pilaf. We opt for the complete brown or basmati.
Potato In dress-of-fields, his Glyx is average (65): 1 average bintje or 2 to 3 rats or rosenval. Puree, avoid: the Glyx inflation to 90 and 95.
Fries-addict? Exceptionally, the third week: we opt for those to bake, large and thick, 20% less lipid than standards. Strokes are banned, blown with oil.

  • Antistocking tricks

It is acidified with a squeeze of lemon or vinegar to reduce by 30% the glycemic bill.
A little lipid (butter nut, oil stroke or cheese pinch) is added to slow down the intestinal absorption of sugars.
We swallow proteins (dairy, fish, meat) before starch or we absorb twice as many vegetables than starchy foods.