Carbohydrates: for what are needed and how many of them to eat per day

To feel great and be energetic, you need to eat right. The diet should include proteins, fats and carbohydrates. With a lack of any components, a person feels discomfort, lethargy, weakness and malaise.

Provide a normal life allow carbohydrates. What are they for? These substances are a source of energy. Since they are processed into glucose, the body becomes more active and vigorous. In this case, you should know how many carbohydrates you need to eat a day, so as not to harm your health.

The concept of

Carbohydrates are organic substances, consisting of carbon, oxygen, hydrogen. In the body in the form of glycogen, about 2-3% of these components accumulate. Blood contains glucose in the amount of 5 g. The more trained a person is, the more glycogen he can accumulate.

The human body is able to synthesize carbohydrates, but in very small quantities, so most of them come with food. These components are in plant products. For example, in cereals they are about 80%. And sugar contains 99.98% of such substances. Energy provides the body is carbohydrates. Why do they need more? They are important and necessary for the work of many bodies.

Kinds

Before you find out how much you need 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;
• Complicated;
• Easily assimilated;
• Hardly digestible.

To simple types include glucose, galactose and fructose. Such substances are quickly absorbed and sharply increase the level of sugar in the blood. Doctors recommend that most people limit the easily digestible carbohydrates in their diet. This means that you need less sugar, honey, sweets.

Complex carbohydrates are starch, glycogen, cellulose, pectins. Many nutritionists are advised to organize their menus so that it is 60% carbohydrates. Substances are needed for proper metabolism of proteins and fats. Why do we need carbohydrates of complex type? Together with proteins, they perform a synthesis of hormones and enzymes, which is important for the work of the whole organism.

Important are food fibers, which are not practically digested in the intestines and do not belong to the source of energy. But these digestible carbohydrates are important in the process of digestion. Thanks to them, the intestinal activity is stimulated, digestion improves.

Starch is digested slowly, but for a long period increases blood sugar. It is also needed by the body, but in a moderate amount. The substance, which comes with rice, semolina, potatoes, bread, is digested faster than what is in the wheat, buckwheat, pearl barley.

Glycogen, which is called animal starch, accumulates in muscle cells and liver. It is found in animal products. The component creates an energy reserve, which at any time can compensate for the lack of glucose in the body.

The difference between simple and complex carbohydrates

The feeling of satiety is attached to complex carbohydrates. What are they for? With them, people for a long time do not want to eat. After the intake of these substances in 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 satiation, but after a while there will still be a feeling of hunger. When such components are in the body, they quickly convert into glucose. As the body struggles with jumps of sugar, it displays its excess in fatty deposits. Therefore, a man quickly grows fat. Such components are contained in sugar, sweets, grapes, bananas, buns, corn, white rice.

Functions

Everyone should consume carbohydrates. For what they are needed, one 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 absorption of fats.
• Many carbohydrates are fortified with fiber, so when they are used 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 that contain these organic ingredients to prevent deterioration of the body. Carbohydrates are needed for the immune system, reducing the risk of colds. They support the body, protect against clotting of blood.

Together with proteins, they affect the formation of hormones, enzymes, various compounds. These organic components are involved in the synthesis of RNA, DNA, ATP. 70% of brain energy activity depends on them.

Sources of carbohydrates

Simple carbohydrates are in sugar, sweets, chocolate, dried fruits. They are present in baking - wafers, cakes, buns. Bread and pasta are also sources of this substance. If the product has sugar and flour, then they are fast carbohydrates. They are excluded from food by losing weight and athletes.

Complex carbohydrates are found in cereals - buckwheat, rice, oatmeal and in beans - in peas, beans, lentils. They are in whole grain bread. These components must necessarily enter 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. The minimum of such substances in cottage cheese, milk, cheese. If you eat such products in moderation, they will not cause harm to health.

Lack and excess

With a shortage of carbohydrates, the metabolism of fats and proteins is disturbed, so harmful components accumulate in the body. Because of this, the pH balance is changed to an acid medium. How to determine that the body lacks these substances? Symptoms can manifest as drowsiness, lethargy, hunger, headaches and nausea. To improve your condition, you must include carbohydrates in the diet. This will increase the amount of sugar in the blood, improve your health.

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, then you can have hidden diabetes. Doctors say that an excess of carbohydrates causes a worsening of the pancreas. People with diabetes should not eat a lot of such food to prevent complications. That's why it's important to know how much to eat carbohydrates.

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 should be observed to prevent the occurrence of diseases.

How many grams of carbohydrates do you need for a sedentary lifestyle? Doctors recommend 4 g per 1 kg of body weight. Such norms must be fulfilled by men and women. More active people need 5-6 g per 1 kg of mass, and mobile - 6-7 g. The last group includes people who at least 3 times a week are engaged in sports.

Athletes need to eat 8-10 g of carbohydrates per 1 kg of weight. Because such people have intensive strength training, the volume of organic components quickly burns. If you follow these simple rules, you can save yourself for a long time from a number of diseases.

Recommendations

To be healthy and healthy helps the right diet. Meals should be varied. Not only carbohydrates, but also proteins and fats are needed. If you want sweets, then it is better to choose useful products, for example, honey, dried fruit, fresh fruit. It will be better than confectionery.

To exclude unnecessary snacks, the menu should include complex carbohydrates. Nutritionists recommend a day to eat 20% of simple and 80% of complex components. On an empty stomach should not eat simple carbohydrates, for example, bananas and grapes. Because of these snacks quickly there is a feeling of hunger, so people will consume more calories.