For full development, a person needs not only proteins and fats, but also carbohydrates. A moderate amount is needed. In order not to harm the body, one must take into account the state of health, lifestyle, age. Moreover, each product has a special assimilation. Sources of carbohydrates are various, it is only necessary to consume them in appropriate standards.
Carbohydrate functions
Carbohydrates are the main source of energy, so they do not need to be excluded from nutrition. In the human body, they perform the following roles:
- take part in the structure of cell membranes;
- perform the synthesis of amino acids and nucleic acids;
- break down fats;
- cleanse the body of toxins;
- protect against viruses and bacteria.
The intake of carbohydrates is carried out in the food and pharmaceutical fields. Thanks to its properties, this component is indispensable.
What foods are rich in carbohydrates?
Sources of carbohydrates are different products, but natural bee honey takes the lead. It is considered a symbiosis of the animal and plant world. Only it should be consumed in moderation.
But animal foods are low in carbohydrates. Usually it is the lactose present in milk, due to which beneficial lactic acid bacteria are colonized and develop in the intestines. This is the suppression of negative fermentation processes.
The main source of carbohydrates is herbal products, which are divided into:
- monosaccharides: glucose, fructose;
- disaccharides: sucrose, maltose;
- polysaccharides: cellulose, starch, pectin components.
Vegetables, fruits and berries include:
- glucose: grapes, peaches, apples;
- fructose: currants;
- sucrose: beets, carrots, melon.
The shells of plant fruits are polysaccharides. A lot of maltose is present in bakery and confectionery, flour, cereals, beer. Refined sugar before its production clarification is almost 100% pure sucrose.
Monosaccharides and Disaccharides
Monosaccharides are sources of carbohydrates, which include glucose, fructose. The components are simple in composition and soluble in water. They are considered sources of the energy properties of carbohydrates.
They give a sweet taste. The digestibility rate of carbohydrates is fast. The end product of metabolism is glucose. Sugar breakdown occurs in glucose and fructose.
Polysaccharides
Polysaccharides are complex carbohydrates , but they are slowly absorbed. The component is fiber (cellulose), which is not digested in the intestines and stomach, but serves to cleanse the gastrointestinal tract from contamination.
These sources of carbohydrates are needed in the formation of feces, which are normally excreted. It turns out that without fiber, the intestines cannot fully work. Starch becomes glucose during digestion, but the breakdown is done with enzymes. The gel-forming action of the polysaccharide is used in the preparation of many dishes.
What do nutritionists advise?
Each person needs carbohydrates for full development. An energy source allows the body to function normally. Nutritionists appreciate carbohydrates for the digestibility of fiber, the slow breakdown of starch, the presence of pectin components. They advise them to use 80% in the form of polysaccharides.
Nutritionists recommend the consumption of flour products from wholemeal flour. Fruits must be in kind. And confectionery, easily digestible products should be present on the table only in special cases.
When consuming carbohydrates, it is necessary to take into account the state of health. Usually, for each product, the body has its own reaction, which shows whether it can be used or not. Nutritionists advise taking into account the energy spent.
Carbohydrate Deficiency and Excess Results
If the required amount of carbohydrates does not enter the body, then physical and mental activity is reduced. In some cases, depression is observed. With a sharp limitation of these components, ketosis appears, and toxic substances can cause brain damage.
With excessive amounts, many carbohydrates enter the glycogen of the liver, which produces energy. If required, then it is consumed. Sources of carbohydrates in the body accumulate. When there is too much such food, the excess is deposited in the form of fat.
The role of dietary fiber
Carbohydrates also include dietary fiber. Their structure is similar to complex carbohydrates, but they are almost not digested in the body and do not provide him with energy. Yet they are required for man. These components are necessary for the proper functioning of the stomach. With the help of fiber, intestinal motility is increased.
Dietary fiber eliminates toxins from the body, cholesterol, toxins, carcinogens. It turns out that the components serve to prevent heart disease, cancer, and diabetes. Thanks to them, the feeling of fullness is improved, because of this, even a small amount of products gives satiety for a long time. This property is necessary for losing weight.
Dietary fiber is an important source of carbohydrates, because with them there is a synthesis of vitamin B in the intestine. Such products are suitable for vegetarians. Cereals are the main source, so baking, bread, pastries, vegetables and fruits are useful for the body.
But bread and flour products are not suitable for raw foodists. They also do not eat cereals. The main sources of carbohydrates are fruits, vegetables, dried fruits, nuts. The first two products saturate the body with dietary fiber. But for carbohydrates to be enough, their amount must be significant.
Essential foods include nuts. But it should only be taken into account that fats enter the body along with carbohydrates. For example, almonds (100 g) include carbohydrates (13 g), fats (53 g), so those who lose weight should use it in small quantities.
It is possible to reduce the amount of carbohydrates, but only if health allows. Such a restriction should not last long, otherwise negative consequences cannot be avoided. Better yet, use them within the normal range.
Digestibility
All such foods must be consumed. Sources of carbohydrates differ in the rate of breakdown and penetration into the blood. Therefore, starch, bread and cereals can affect the body in different ways. Sugar absorption is fast. For example, 100 g of a product increases its amount in the blood in a short time, which cannot be said about other products.
Due to the excitation of the pancreatic secretion, an insulin release is observed, with the help of which synthetic processes are activated. That is why sugar can turn into fat, and sometimes into cholesterol. The norm of the product used will not bring harm.
Complicated components are found in plant products - fiber and pectins have no energy value and therefore almost all are eliminated from the body. It is because of this that they were given the name of ballast substances. But in digestion they are necessary, because they restore the motor activity of the intestine. Products with ballast components are advised to use for constipation. Useful wholemeal bread, fruits, vegetables.
Norm
The need for carbohydrates is determined by the energy consumption of a person. People whose activities are constantly associated with physical work, these products should be consumed more. Those who are engaged in mental work and little movement will need less carbohydrates. There are generally accepted norms:
- for young people - 80-100 g of easily digestible sugar;
- elderly people - 50 g.
Over the years, metabolism in the body becomes slower, sugar circulates in the blood for a long period, and becomes a glycogen at a slow pace. Because of this, a large amount of fat and cholesterol appears, and this leads to many ailments.
Nutritionists help calculate the carbohydrate rate, given weight, age, and health. Using the advice of specialists, it will always turn out to keep yourself in shape, without affecting negatively on well-being.
Carbohydrates are valued for providing a large amount of energy. That is why they regulate calories. Overweight people who want to lose it can reduce their caloric intake by reducing the amount of carbohydrate intake. Proteins and fats should not be completely removed from the menu. They can only be limited by the time until the weight comes back to normal. Thanks to these components, the well-being of a person depends.
Natural carbohydrates are only useful from carbohydrates, and refined goodies are harmful to the body. The latter include cakes, cakes, ice cream, sweets, jams. They are quite high-calorie, in addition, with them the body will not receive the necessary components for its normal development. But the production of such products is only increasing, which threatens human health.
Carbohydrates should not be completely eliminated from the diet, as the components are indispensable. They can only be limited with a diet, and then you need to restore the required amount. Only thanks to the necessary components will the body work smoothly.