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הסוכר הלבן כמובן הייתה הכוונה למי שלא מבין..
מחקר 1 :
ציטוט:
AIM: To determine the effect of dietary advice in conjunction with advice to increase physical activity on the body composition, blood lipid and insulin profiles in overweight women. DESIGN: A 12-week randomized controlled intervention study. subjects were assigned to one of four groups: (1) no advice, (2) low-fat, high-carbohydrate (including sucrose) energy-reduced diet, (3) 60 min/day brisk walking, and (4) diet and activity advice as previous. SUBJECTS: Sixty-nine overweight women (mean age 41 years). MEASUREMENTS: Dietary compliance was assessed by 4-day diet diaries. Activity levels were assessed by Caltractrade mark accelerator monitors. Anthropometric changes were recorded at baseline, 6 and 12 weeks. Fasting blood samples measuring glucose, insulin, and blood lipids were recorded at baseline and 12 weeks. RESULTS: Group 4 achieved greatest weight loss of 4.2 kg and greatest reduction in waist circumference of 6.5 cm. Groups 2 and 4 decreased the percentage energy from fat by 5.2%. Group 3 increased the percentage energy from fat by 4.0%. Group 4 significantly reduced total cholesterol by 0.45 mmol/l and low-density lipoprotein-cholesterol by 0.53 mmol/l. CONCLUSION: A low-fat, high-carbohydrate, sucrose-containing diet combined with increased physical exercise resulted in greater health benefits than diet or physical activity advice alone.
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מחקר 2:
ציטוט:
New study challenges conventional thinking that high carbohydrate, low fat slimming plan should contain little or no added sugar (sucrose).
A team of scientists at Queen Margaret University, Edinburgh has found that a low-fat, high-carbohydrate diet (containing sucrose) combined with physical activity achieved the greatest health benefits in overweight subjects. The study, which will be published in the August issue of International Journal of Food Sciences and Nutrition, provides evidence that the exclusion of sucrose, as is normally advocated in a weight loss diet, is not necessary to achieve weight reduction. In fact, the palatability of sucrose may even help dieters stick to their eating plans.
As part of a 12-week programme, 69 overweight women (average age 41 years; average body mass index [BMI] 32 kg/m2) were given advice on either diet, physical activity or both. A fourth group acting as the 'control' received no advice. Measures of body fat and markers of heart disease risk (such as waist circumference and cholesterol levels) were collected at the beginning and end of the trial.
* that one tenth of their total calorie intake included sugar - around the average for a British adult. To achieve this goal, subjects were advised to include high carbohydrate snacks such as low fat cereal bars and low fat yogurts (containing at least 20g sugar) between two and four times per day, depending on their energy needs.
* an increase in activity levels focused on including sixty minutes of brisk walking per day.
Writing in the International Journal of Food Sciences and Nutrition, the researchers noted that after three months, the group combining the sugar-containing diet and activity changes recorded the greatest positive health outcomes, compared with diet or exercise alone. Significant reductions were observed in body weight (4.7% loss), waist circumference and percentage body fat. Measures of blood fats (total cholesterol and LDL) had also significantly improved.
'This research contributes to the growing body of evidence that an effective way to lose weight is by adhering to a high-carbohydrate, low-fat diet and by being physically active.' commented Dr Drummond, adding ' it also provides evidence that the exclusion of sucrose, as is normally advocated in a weight loss diet, is not necessary to achieve weight reduction.'
Part of its effectiveness may be due to the palatability of sucrose, making it easier to stick to the diet. As Dr Drummond points out 'Compliance with this palatable low fat diet was excellent and when combined with increased physical activity resulted in significant improvements in body composition for this group of overweight women.' This study highlights the need for dietary advice to accompany increased physical activity in order to achieve weight loss. It also demonstrates that a low-fat, high-carbohydrate, sucrose-containing diet combined with increased exercise can be effective for slimming. Further studies are now required to investigate which methods will motivate overweight individuals to adopt these lifestyle changes.
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Article adapted by Medical News Today from original press release.
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Source: Dr. Sandra Drummond
Established in 1964, The Sugar Bureau is the trade association for the UK sugar industry. It is funded principally by UK sugar manufacturers. Since 1990, The Sugar Bureau has been involved in promoting nutrition research and raising awareness among academics, health professionals, the media and the public about the role of sugars in the diet.
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מחקר 3 (המלא) :
http://www.nature.com/ijo/journal/v2.../0801652a.html
ציטוט:
Conclusion
Similar levels of weight loss were achieved whether or not sucrose was incorporated into the weight-reducing diet at a level of around 10% of energy. Since percentage energy from fat significantly reduced on the sugar-containing diet but not on the low sugar diet, there may be advantages to encouraging moderate levels of sucrose intake. This is strengthened by the finding that micronutrient intakes were not compromised by the addition of sucrose, despite the low energy intakes. We conclude that the practice of avoiding sucrose in weight-reducing diets is of questionable value.
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מחקר 4 הסופי והמוחץ כדי שלא יהיו ספקות:
http://www.ajcn.org/cgi/content/full/78/4/850S
ומי שרוצה בקיצור , הסכמה הקלורית הינה החשובה ולא המצרכים שהינכם אוכלים.
זה שתאכל מאכלים עם GI גבוה בעלי כמות נדיבה בסוכר רק תשאיר אותכם רעבים לאחר מכן ותו לא , אם תיהיו בגירעון אתם תירדו במשקל ובאחוזי השומן.
אבל לא צריך להשתגע בכך שלא לאכול גזר או בצל כי יש שם "סוכר" , סוכר כתוספת נחמדה ולא בהגזמה לא יעשה נזק ואף יכול רק לעזור.
הכל תמיד יהיה ויתבסס על איכות לעומת כמות.
קריאה מהנה :sbb4: |
