Main sources of carbohydrates

2024 Author: Isabella Gilson | [email protected]. Last modified: 2023-12-17 03:14

For full development, a person needs not only proteins and fats, but also carbohydrates. A moderate amount is required. In order not to harm the body, it is necessary to take into account the state of he alth, lifestyle, age. Moreover, each product has a special assimilation. There are various sources of carbohydrates, you just need to use them in the appropriate norms.

Carbohydrate functions

Carbohydrates are the main source of energy, so they do not need to be excluded from the diet. 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;
• purify the body of toxins;
• protect against viruses and bacteria.

Carbohydrate intake is carried out in the food and pharmaceutical fields. It is thanks to its properties that this component is indispensable.

What foods are rich in carbohydrates?

Sources of carbohydrates are different products, but the leading place is occupied by natural bee honey. It is considered a symbiosis of flora and fauna. Just use it in moderation.

But animal products are low in carbs. This is usually the lactose present in milk, due to which beneficial lactic acid bacteria in the intestines are colonized and developed. This is how the negative processes of fermentation are suppressed.

The main source of carbohydrates are plant foods, which are divided into:

• monosaccharides: glucose, fructose;
• disaccharides: sucrose, m altose;
• polysaccharides: cellulose, starch, pectin components.

Vegetables, fruits and berries include:

• glucose: grapes, peaches, apples;
• fructose:currant;
• sucrose: beets, carrots, melon.

The shells of vegetable fruits are polysaccharides. A lot of m altose is present in bakery and confectionery products, flour, cereals, beer. Refined sugar before its industrial purification 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 to be the source of the energy properties of carbohydrates.

They give a sweet taste. The digestibility of carbohydrates is fast. The end product of metabolism is glucose. The breakdown of sugar occurs into glucose and fructose.

Polysaccharides

Complex carbohydrates are polysaccharides, but they are slowly digested. The component is fiber (cellulose), which is not digested in the intestines and stomach, but serves to cleanse the gastrointestinalintestinal tract from pollution.

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 function. 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?

Every person needs carbohydrates for full development. The source of energy allows the body to function normally. Nutritionists value carbohydrates for the indigestibility of fiber, the slow breakdown of starch, and the presence of pectin components. They advise eating them as 80% polysaccharides.

Nutritionists recommend the consumption of wholemeal flour products. Fruit must be in its natural form. And confectionery, easily digestible products should be present on the table only on special occasions.

Carbohydrates must be considered for he alth reasons. Usually, for each product, the body has its own reaction, which shows whether it can be consumed or not. Nutritionists advise taking into account the energy expended.

Results of deficiency and excess of carbohydrates

If the body does not receive the required amount of carbohydrates, then physical and mental activity decreases. In some cases, there is depression. With a sharp restriction of these components, ketosis occurs, and toxic substances can cause brain damage.

Whenin excess, many carbohydrates enter the liver glycogen, which produces energy. If required, it is consumed. Sources of carbohydrates in the body accumulate. When there is too much of such food, the excess is deposited as fat.

The role of dietary fiber

Dietary fiber is also referred to as carbohydrates. Their structure is similar to complex carbohydrates, but they are almost not digested in the body and do not provide it with energy. Yet they are required for a person. These components are necessary for the proper functioning of the stomach. Fiber increases intestinal motility.

Dietary fiber eliminates toxins, cholesterol, toxins, carcinogens from the body. It turns out that the components serve to prevent heart disease, cancer, and diabetes. Thanks to them, the feeling of fullness improves, because of this, even a small amount of food gives satiety for a long time. This property is necessary for losing weight.

Dietary fiber is an important source of carbohydrates, because they are involved in the synthesis of vitamin B in the intestines. These products are suitable for vegetarians. Grains are the main source, so pastries, bread, pastries, vegetables and fruits are useful for the body.

But bread and flour products are not suitable for raw foodists. They also don't eat grains. 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 sufficient, their amount must be significant.

Nuts are among the necessary products. Butonly it should be borne in mind that along with carbohydrates, fats enter the body. For example, almonds (100 g) include carbohydrates (13 g), fats (53 g), so those who lose weight should consume them in small quantities.

You can reduce the amount of carbohydrates, but only if he alth allows. Such a restriction should not last long, otherwise negative consequences cannot be avoided. Better yet, consume them within the normal range.

Absorption

You must consume all of these foods. 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. The absorption of sugar 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 secretion of the pancreas, insulin is released, 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 consumed product will not bring harm.

Complex digestible components come across 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.

Norma

The need for carbohydrates is determined by human energy consumption. People whose activities are constantly associated with physical work should consume more of these products. Those who are engaged in mental work and move little will need fewer carbohydrates. There are generally accepted norms:

• for young people - 80-100 g of easily digestible sugar;
• for the elderly - 50 g.

Over the years, the metabolism in the body becomes slower, sugar circulates in the blood for a long period, slowly becomes glycogen. Because of this, a large amount of fat and cholesterol appears, and this leads to many ailments.

Dietitians help calculate the rate of carbohydrates, taking into account weight, age, and he alth status. Using the advice of experts, you can always keep yourself in shape without negatively affecting your well-being.

Carbohydrates are valued for providing plenty of energy. That is why they regulate calories. Overweight people who want to lose it can reduce their calorie intake by reducing the amount of carbohydrates consumed. Proteins and fats should not be completely removed from the menu. They can only be limited for a while until the weight returns to normal. Thanks to these components, a person's well-being depends.

Only from carbohydrates, natural products are useful, and refined delicacies are harmful to the body. The latter include pastries, cakes, ice cream, sweets, jam. They are quite high-calorie, besides, with them the body will not receive the necessaryfor its normal development of components. But the production of such products is only increasing, which threatens people's he alth.

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 intake of the necessary components, the body will work smoothly.