Carbohydrates play a very important role in human life. However, their excess in the diet leads to very disastrous consequences for girls – weight gain. Athletes, on the contrary, need a large number of them, which are necessary for effective training.
In the human body, they are responsible for energy production. Accordingly, the more it is spent, the greater the need for these substances. For normal work of human muscles carbohydrates are just vital. They also contribute to the normal functioning of the brain.
What are carbohydrates
Carbohydrates are heterogeneous in their structure. In General, they can divide into several types, namely:
- simple, which include monosaccharides and disaccharides;
- complex, or polysaccharides.
The Most known monosaccharides are glucose with fructose. To disaccharides include maltose and sucrose. More complex structure have glycogen, fiber, starch. They belong to a group of polysaccharides.
What foods contain carbohydrates
These substances the largest amount contained in products that are of plant origin. This is primarily cereals (buckwheat, oatmeal, rice, corn, etc.), legumes, bakery products. They contain marshmallows, cookies, chocolate, caramel and other confectionery.
Jams and jams, ice cream, sugar – this, too, excellent sources of energy.
The Greatest number of these elements man receives in the form of starch, about 80 % from just number of. They are rich not only potatoes, but also all kinds of cereals, bakery and pasta, beans.
Starch is very well absorbed by the body, but most of the benefits the body receives from this substance, which is contained in cereals. That is why they must necessarily be present in the diet of each person.
A normal diet should contain 55 % of carbohydrates from calories eaten per day. Depending on the weight of the person it is about 250-500 g per day. The rest should be proteins and fats.
Fast and slow carbs
It is Important to remind that not all of them have the same effect on health. For example, fiber, which is so important for the normal functioning of the digestive system, is not absorbed at all, whereas sugars are split instantly.
These features are reflected in the division of carbohydrates into fast and slow depending on the speed of their splitting and transformation into glucose. I must say that, in whatever form they get into our body, they will begin to be absorbed only after their splitting into glucose. It is believed that the longer this process is, the more benefit the product will bring to the body. The main consumer of glucose is, of course, the human brain.
Speed cleavage is defined by a parameter such as the glycemic index, or GI.
Nutritionists recommend to carry products containing fast carbohydrates to the holiday, that is, such, the use of which is quite rare. This:
- all sorts of sweets;
- sugar and sweet drinks;
- white bread and cookies;
It's not just that they often eating will immediately affect your waist, but also in the fact that fast carbohydrates are a serious load for the pancreas, which does not keep up with the speed of their splitting.
The slow is also very useful for the body. They should be the basis of the diet of a person who cares about his health.
Diet and carbohydrates
Often nutritionists recommend to reduce the consumption of these elements in order to get rid of extra pounds. It makes sense only when it comes to fast, easily digestible carbohydrates. However, refusal to eat and slow is extremely dangerous. It is fraught with serious consequences for the body. Lack of carbohydrates causes deterioration of the brain, General weakness, loss of muscle tone. For this reason, stick to the rules of a healthy diet, eat the right carbohydrates. To find out what the content of certain carbohydrates in different products, download the table of carbohydrates or list and use them, deciding on your menu.