פירות בריאים או משמינים מה שרוב האנשים לא יודעים!, קובי עזרא
האם פירות באמת משמינים? הגילוי המפתיע!, פירות בריאים או משמינים? מה שרוב האנשים לא יודעים!
אכילת פירות משמינה? האמת שמסתתרת מאחורי המיתוס, הפתעה: האם פירות גורמים לעלייה במשקל?
פירות ודיאטה: האמת המפתיעה על משקל ובריאות
#פירות #השמנה #פירות_משמינים #בריאות #רפואה #תזונה #דיאטה #ויטמינים #מינרלים #קוביעזרא
אכילת פירות משמינה? האמת שמסתתרת מאחורי המיתוס, הפתעה: האם פירות גורמים לעלייה במשקל?
פירות ודיאטה: האמת המפתיעה על משקל ובריאות
#פירות #השמנה #פירות_משמינים #בריאות #רפואה #תזונה #דיאטה #ויטמינים #מינרלים #קוביעזרא
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LifestyleTranscript
00:00Does eating more fruits mean anything to us?
00:03Hi, this is Koby Ezra, your doctor for naturopathic medicine and natural health.
00:07What is the importance of a healthy diet?
00:10The importance of a healthy diet is essential as a basis for any successful workout or fitness plan.
00:15Therefore, it is necessary to eat specific foods that are suitable for building a balanced diet.
00:22So we ask the question, are fruits healthy?
00:24Fruits are a healthy and rich source of nutrients, such as nutrients, vitamins, minerals, antioxidants,
00:31and most of them also contain fat and calories.
00:35So it is actually wise to eat them with many bodybuilders and athletes during the preparation for the competition.
00:41Our body is able to consume only half of sugar, i.e. glucose, galactose, and fructose,
00:48which are actually the distinct units of the most complex sugars or amino acids.
00:53At the moment of consumption, the waterway is closed to the rest of the fluids,
00:57and then the bloodstream is diverted through the liver as glucose.
01:01The ways our body uses glucose,
01:03the glucose source can be directly converted to energy,
01:07with relatively low glucose levels in the blood, of course.
01:09And when glucose is not directly converted to energy,
01:13then it is converted to glycogen, which is mostly found in the liver and liver.
01:17The liver has the ability to store about 100 grams of glycogen.
01:20The liver has the ability to store only between 250 and 500 grams of glycogen.
01:25Of course, everything depends on the mass of the liver and the physical condition.
01:28And it should be noted that the glycogen that is originally in the liver provides energy to the whole body,
01:33while the glycogen that is originally in the liver provides energy to the liver itself alone.
01:38If the body has a glucose surplus, and all glycogen stores are full,
01:42the glucose surpluses are converted to fatty acids by the liver,
01:46and are stored in the fatty acids in the body, yes, in the liver, in the stomach, and in the intestines.
01:50At the time of need, fatty acids can be burned for energy,
01:54but fat cannot be stored for glucose.
01:57And now back to the question, are fruits fattening?
02:00Or more correctly, is there a need for more fatty fruits?
02:04So why do the fruits, or more correctly, fructose,
02:07the sugar of the fruits, lead to an attempt to maximize the burning of fats?
02:11This is because the liver has a specific purpose to get fat.
02:15They have a limited number of glycogen synthesis enzymes.
02:19The liver only has the enzymes required for glucose synthesis to glycogen,
02:23and nothing else.
02:24In contrast, the liver is able to produce glycogen from fructose,
02:28from lactate, from glycerol, from alanine,
02:32and other metabolites of 3 fatty acids.
02:35The glycogen found in the liver is similar in structure to amylase,
02:39to amyloprectin, which is actually a combined polymer
02:43of a chain that contains hundreds of glucose units.
02:47And in contrast to the liver, which produces energy on its own,
02:50through 250 to 500 grams of glycogen in the liver,
02:54which are stored inside,
02:55the liver is responsible for supplying energy to all parts of the body.
02:58So if we need too many fruits, or too many fruit seeds,
03:02which activate a high concentration of sugar in the fruits,
03:05in relation to the three ways I mentioned earlier,
03:08that the body uses glucose for energy,
03:11assuming that the glucose levels in the blood are constant,
03:13that is, not missing,
03:15after which the glucose is stored as glycogen.
03:17The liver does not have the enzymes needed to synthesize fructose into glycogen.
03:21Therefore, the liver produces glycogen from fructose,
03:24which is stored in the liver.
03:26It should be noted that only 3 fruit seeds are required, for example,
03:30in order to fill the glycogen levels in the liver in the liver.
03:33And since the liver is responsible for supplying energy to the entire body,
03:36as soon as its cells are full,
03:38the enzyme limits the rate of glucose metabolism,
03:41which is responsible for allowing the body to store glucose as glycogen,
03:44or to store it in fat,
03:46if all the cells are full.
03:48When the glycogen cells are full,
03:50then the third way our body uses in addition to glucose,
03:53is to store it in fat,
03:54and store it in the fat cells.
03:56In fact, the sugar in the fruits is digested and turned into fat more easily.
04:01So I ask the question,
04:02why do fruits have a relatively low glycemic index?
04:04If this does not cause an increased release of insulin,
04:07then the diet is made to be a very harsh choice.
04:11As soon as fructose,
04:13the sugar in the fruits,
04:14enters the liver,
04:15and the glycogen in the liver is full,
04:17then the livers cannot use it to produce glycogen or energy.
04:22Thus, fructose turns into fat,
04:24and releases into the bloodstream,
04:26in order to be stored in the fat cells.
04:28The low glycemic index is based on the fact that fructose
04:32leaves the liver as fat.
04:34And fat, as we know,
04:35does not contain insulin.
04:37And this is biochemistry to limit the need for fruits in the diet.
04:40As I said, fruits are a very healthy diet,
04:43full of vitamins, minerals,
04:45nutrients, and very low in calories and fat.
04:47So if your goal is just to reduce the fat cells in the body,
04:51or to do the diet like before the competitions,
04:54then it is desirable,
04:56in certain situations, to eat more complex foods,
04:59which will lead to the renewal of glycogen in the liver,
05:02and not fruits,
05:03which will only increase the glycogen in the liver.
05:05And now I will answer stupid questions on this topic,
05:07that you asked me.
05:08If you are watching here on the YouTube channel,
05:11or on other channels,
05:12I will try to answer you in a concentrated way.
05:14Is eating fruits,
05:15and the intention here is to sugar fruits,
05:17after exercise increases the glycogen and energy ratio?
05:20It can be said that eating fruits after exercise,
05:22in order to renew the glycogen in the liver,
05:25is a common mistake among many people.
05:27The obvious and common understanding is,
05:29that eating fruits after exercise is good for us,
05:31so that they will complete the glycogen in the liver.
05:35If so, as I mentioned before,
05:37fruits will fill,
05:38or mainly sugar fruits,
05:39or fruits rich in sugar, fruits, and fructose,
05:42will fill only the glycogen in the liver,
05:44and not the glycogen in the liver.
05:46And another question,
05:47does fructose fill the glycogen in the liver?
05:50So by the combination of glucose and fructose together,
05:54like the one found in yeast, for example,
05:56which is found in yeast,
05:57contains 50% fructose and 50% glucose,
06:00we can renew the glycogen in the liver and in the liver,
06:03at a faster rate,
06:04in comparison to their specific needs,
06:06i.e. a specific need for glucose, or a specific need for fructose.
06:09It should be noted,
06:10that most fruits consume a combination of glucose and fructose.
06:13So which foods fill the glycogen in the liver in the best way?
06:17So the most effective foods for this purpose,
06:19are mainly high glycemic index foods,
06:22like, for example, white bread,
06:24sugars made from dextrose,
06:26or multidextrin supplements that you have in your gainers,
06:29they will complete the glycogen in the liver in the fastest way.
06:32And this is especially when they are needed immediately,
06:35because the livers, after exercise,
06:36are hungry for energy,
06:39hungry for energy stores, for the glycogen itself,
06:41and this blood can be absorbed.
06:43Dry absorption, after exercise,
06:45absorbs the water,
06:46and can absorb the energy stores,
06:48therefore, the livers will quickly absorb
06:50the glucose from the foods with a high glycemic index,
06:54but they will not quickly absorb it in any way,
06:55but they will quickly absorb it into the energy stores in the liver,
06:58and they will be hungry for it.
06:59Finally, it can be said that fructose is lost only in weight,
07:03when the liver is used in the following ways.
07:06Some of them are used to generate energy,
07:08some are used to store glycogen in the liver,
07:11but not in the livers, as I said,
07:13and most of them are used to create fatty acids,
07:16to create fats, triglycerides.
07:18And yes, to those triglycerides that are stored in the stomach,
07:21in the fat, and in the liver.
07:22Therefore, as I said, it can be understood
07:24that the need for more fructose sugars
07:27will cause some of the fats to sink into the liver,
07:30which will lead to a fat-forming process,
07:33and so on.
07:34And, or, some of them will pass into the bloodstream,
07:36and so they will increase the risk of developing heart disease,
07:40diabetes, diabetes,
07:42and some of them will of course also reach the various arteries.
07:45And it can be said that a high presence of fats in the liver,
07:48in the liver and in the arteries,
07:50creates a compound called lipotoxicity,
07:53that is, a fatty acid,
07:55which can cause insulin resistance,
07:57and makes it difficult for the liver to absorb glucose
08:00with the absorption of the hormone insulin,
08:02which is essential for the release of sugar into the taste.
08:04If so, these are the fruits that are rich in fructose.
08:06So we have the ripe fruits,
08:08in a mix,
08:09figs,
08:11dried fruits of all kinds,
08:13mango,
08:14and figs.
08:15Also apples and orange.
08:17In addition to the fruits,
08:18it should be noted, of course, that the foods in them,
08:20that there is a high concentration of fructose,
08:22are mainly lentils,
08:24chard, broccoli,
08:25fennel,
08:26and fennel seeds.
08:27Pomegranate seeds,
08:28apricot,
08:29and cloves,
08:30and also asparagus.
08:31These are foods that are rich in fructose,
08:33in the sugar of the fruits.
08:34And those foods are low in fructose,
08:36and are richer in glucose.
08:38So fruits that are actually low in fructose,
08:40in the sugar of the fruits,
08:41are mainly
08:43bananas,
08:44grapes,
08:45passiflora,
08:46figs,
08:47apricot,
08:48melon,
08:49kiwi,
08:50watermelon,
08:51tangerines,
08:52and oranges.
08:53And a no less important question that many people ask me,
08:55which part of the body burns the most glycogen?
08:57So glycogen is a type of
08:59deficiency of fats in proteins,
09:01for most people, which is also a protein.
09:03Most glycogen is stored in the liver,
09:05when it is close to 500 grams,
09:07and in weight,
09:09as close to 100 grams.
09:11And an important question that comes back to itself is,
09:13how to get rid of glycogen as soon as possible?
09:15Okay,
09:17so you're probably wondering,
09:18how long does it take to get rid of glycogen?
09:21During daily physical activity,
09:23from 12 to 22 hours,
09:25when it comes to activity,
09:27as I'm talking to you right now,
09:29and not something special.
09:31And during physical activity,
09:33with low to medium intensity,
09:35such as running for long distances,
09:3790 to 120 minutes.
09:39During physical activity,
09:41with high intensity,
09:43such as HIIT exercises,
09:45between 20 and 30 minutes approximately.
09:47And it should be noted that in modern society,
09:49glycogen stores are stored in the liver,
09:51when people work in speech,
09:53or work as officers,
09:55and less exercise,
09:57they activate their livers.
09:59And physical activity,
10:01allows you to store glycogen stores,
10:03better in the liver,
10:05and prevents, in fact,
10:07it intoxicates them in the liver,
10:09and then we eat,
10:11and can fill them back up,
10:13and the glucose tolerance is better,
10:15so that the glucose passes
10:17synthesis to fatty acids,
10:19and over time,
10:21when you live a long life,
10:23it will cause fat accumulation in the liver,
10:25and it will lead to insulin.
10:27This way, glycogen storage in the liver,
10:29after physical activity,
10:31allows a healthier and more effective
10:33immune response after meals,
10:35and prevents the development of type 2 diabetes.
10:37And of course, if you have any questions,
10:39feel free to ask me here in the comments below,
10:41and I'll be happy to answer you.