To feel great and be energetic, you need to eat right. Proteins, fats and carbohydrates should be fed into the diet. With a lack of any components, a person feels discomfort, lethargy, weakness and malaise.
To ensure normal functioning allow carbohydrates. What are they for? These substances are a source of energy. As they are processed into glucose, the body becomes more active and alert. In this case, you should know how many carbohydrates you need to consume per day, so as not to harm your health.
The concept
Carbohydrates are organic substances consisting of carbon, oxygen, and hydrogen. About 2-3% of these components accumulate in the body in the form of glycogen. Blood contains glucose in an amount of 5 g. The more trained a person, the more glycogen he can accumulate.
The human body is able to synthesize carbohydrates, but in a very small amount, so most of them come with food. These components are in plant foods. For example, in cereals there are about 80% of them. And sugar contains 99.98% of such substances. It is carbohydrates that provide the body with energy. What are they for? They are important and necessary for the work of many organs.
Kinds
Before you know how much to consume carbohydrates, you should familiarize yourself with their types. These components are a nutrient for the brain and provide the energy needs of all people.
Carbohydrates are:
- Simple;
- Complex
- Easily digestible;
- Hard to digest.
Simple species include glucose, galactose and fructose. Such substances are rapidly absorbed and dramatically increase blood sugar. Doctors recommend that many people limit as much as possible the easily digestible carbohydrates in their diet. This means that you need to consume sugar, honey, sweets in smaller quantities.
Complex carbohydrates are starch, glycogen, fiber, and pectins. Many nutritionists recommend organizing their menu so that it is 60% carbohydrate-rich. Substances are needed for the proper metabolism of proteins and fats. What are complex carbohydrates for? Together with proteins, they carry out the synthesis of hormones and enzymes, which is important for the work of the whole organism.
Dietary fiber, which practically does not digest in the intestine and does not belong to an energy source, is important. But these digestible carbohydrates are important in the digestion process. Thanks to them, the intestines are stimulated, digestion improves.
Starch is digested slowly, but for a long period raises blood sugar. The body also needs it, but in moderation. The substance that comes with rice, semolina, potatoes, bread is digested faster than that found in millet, buckwheat, and barley.
Glycogen, which is called animal starch, accumulates in the cells of muscles and liver. It is found in animal products. The component creates an energy reserve, which at any time is able to compensate for the lack of glucose in the body.
The difference between simple and complex carbohydrates
Complex carbohydrates give a feeling of satiety. What are they for? With them, a person does not want to eat for a long time. After these substances enter the body, it takes a long time before they are processed into glucose. This category includes cellulose, starch, glycogen. Such substances are in vegetables, cereals, pasta.
Simple carbohydrates are needed for easy satiety, but after a while a feeling of hunger will still appear. When such components are in the body, they are quickly converted to glucose. Since the body is struggling with surges in sugar, it removes its excess in fat deposits. Therefore, a person quickly grows fat. Such components are found in sugar, sweets, grapes, bananas, buns, corn, white rice.
Functions
Everyone should consume carbohydrates. What are they for, you can understand from their main functions:
- They are sources of energy for the brain.
- Maintain the tone of body tissues.
- Protect the body from the multiplication of bacteria in the intestine.
- Stimulate good fat absorption.
- Many carbohydrates are enriched in fiber, so when they are consumed there will be no constipation and other diseases.
Such functions are necessary to maintain human health. But like any other components, carbohydrates should be consumed in moderation. This will prevent the occurrence of diseases.
Other features
A person should eat foods containing these organic components in order to prevent deterioration of the body. Carbohydrates are necessary for the functioning of the immune system, to reduce the risk of colds. They support the body, protect against blood coagulation.
Together with proteins, they affect the formation of hormones, enzymes, and various compounds. These organic components are included in the synthesis of RNA, DNA, ATP. 70% of the energy activity of the brain depends on them.
Carbohydrate sources
Simple carbohydrates are in sugar, sweets, chocolate, dried fruits. They are present in baking - waffles, cakes, rolls. Bread, pasta are also sources of this substance. If the product contains sugar and flour, then they are fast carbohydrates. They are excluded from nutrition and losing weight athletes.
Complex carbohydrates are found in cereals - buckwheat, rice, oatmeal and in legumes - in peas, beans, lentils. They are found in whole grain bread. These components must be included in the diet, as they are considered a source of energy for the brain and muscles. A moderate amount of carbohydrates is in bananas, grapes, persimmons. The more acidic a berry or fruit, the less such substances in it. Carbohydrate foods include potatoes, juices. A minimum of such substances in cottage cheese, milk, cheese. If you eat such foods in moderation, then they will not harm health.
Lack and excess
With a lack of carbohydrates, the metabolism of fats and proteins is disrupted, so harmful components accumulate in the body. Because of this, the pH balance changes to an acidic environment. How to determine that the body lacks these substances? Symptoms may manifest as drowsiness, lethargy, hunger, headaches, and nausea. To improve your condition, you need to include carbohydrates in your diet. This will increase the amount of sugar in the blood, improve well-being.
There are cases of excess carbohydrates. This leads to obesity, an increase in insulin in the blood. If you constantly eat a lot of such food, latent diabetes may appear. Doctors say that an excess of carbohydrates causes deterioration of the pancreas. People with diabetes should not eat a lot of this food to prevent complications. That is why it is important to know how much carbohydrates to eat.
Norms
Nutritionists believe that these components should be equal to 45-55% of all calories per day. How many grams of carbohydrates do you need per day? Requires at least 130 grams. This norm must be observed in order to prevent the occurrence of diseases.
How many grams of carbohydrates do you need with a sedentary lifestyle? Doctors recommend 4 g per 1 kg of body weight. Such standards must be met by men and women. More active people need 5-6 g per 1 kg of weight, and mobile people need 6-7 g. The last group includes people who play sports at least 3 times a week.
Athletes need to eat 8-10 g of carbohydrates per 1 kg of weight. Since such people have intense strength training, the volume of organic components quickly burns out. If you follow these simple rules, then you can permanently protect yourself from a number of diseases.
Recommendations
To be alert and healthy helps the right diet. Food should be varied. Not only carbohydrates are needed, but also proteins, fats. If you want sweets, then it is better to choose healthy foods, for example, honey, dried fruits, fresh fruits. It will be better than confectionery.
To eliminate unnecessary snacks, complex carbohydrates should be included in the menu. Nutritionists recommend consuming 20% of simple and 80% of complex components per day. On an empty stomach, you should not eat simple carbohydrates, such as bananas and grapes. Because of such snacks, hunger quickly develops, so a person will consume more calories.