How many carbohydrates do you need per day?

How many carbs do you need per day? This question interests many, especially those who can not live without "harmful" products.

The energy necessary for the human body comes from the food consumed. The process of assimilation of food in the body is something like burning, when most of the products, including fats and carbohydrates, are converted into heat or energy, water and carbon dioxide.

Carbohydrates are important energy components of food, the main representative of which is glucose. By chemical composition, they are divided into polysaccharides and simple sugars. By the degree of assimilation in the body, carbohydrates are divided into digestible and undigested. The most easily absorbed glucose, sucrose, fructose, lactose, maltose. Slower - dextrin and starch.

Non-digestible carbohydrates include cellulose, which is found in legumes, grains, coarse bread, potatoes, cabbage, carrots. It is not absorbed by the body and fiber, although without it, normal digestion is impossible. Lack of fiber leads to obesity, cardiovascular diseases, cholelithiasis, constipation, colon cancer, etc.

To avoid changing the normal hormonal status of the human body, it is recommended that the daily norm of carbohydrates - simple sugars (sugar, confectionery, candy, honey, jam) in the diet should not exceed 50-100 grams.

Carbohydrates, yielding significantly to calories, are included in the diet in a relatively large amount - 4.5-5 times more than fat. In this regard, they represent the main source of food energy. Sometimes they think that carbohydrates are "empty calories". This is not true. After all, if the whole caloric content of the diet is provided by fat and protein, without taking into account how many carbohydrates you need per day, the vital activity of the organism is disrupted.

Carbohydrates are found mainly in foods of plant origin. Glycogen (an animal polysaccharide) is contained in the muscles and liver.
Saccharosis, which has a major importance in nutrition, is, in fact, ordinary sugar, sold in stores, and is the main carbohydrate component of cakes, sweets and cakes.

With a normal diet, the incoming energy of food containing carbohydrates is sufficient to ensure the vital activity of the body. With a lack of calories, the body has to expend spare carbohydrates. When the excess caloric intake is consumed by the body, only the amount of carbohydrates per day is used, and their excess is deposited in fat cells as subcutaneous fat, resulting in increased body weight and obesity.

To maintain normal human vital activity, a certain norm of carbohydrates per day is necessary, in the established ratio with fats and proteins. The optimal ratio of proteins, fats and carbohydrates to a healthy person is 1: 1.2: 4.
It is accepted that 1 g of fats contained in food gives 9 kilocalories, 1 g of carbohydrates and 1 g of proteins - 4 kilocalories.

So, how many carbohydrates do you need per day for an adult middle-aged man weighing 70 kg, who is engaged in light physical labor? This requirement ranges from 360 to 400 grams of digestible carbohydrates, including 50 to 100 grams of sugar, confectionery, honey, jam.

In elderly people, since the age of 60, the need for a daily intake of carbohydrates is changing. Namely:

Men from 60 to 74 years old need 333 grams of carbohydrates.
To men from 75 years and older - 290 g.
Women from 60 to 74 years old - 305.
Women from 75 years and older - 275 g.

About how many carbohydrates a child needs per day, you can find out from the following table:

From 1 year to 3 years - 170-180.
From 4 to 6 years - 200-250 g.
From 7 to 9 years - 270-300 g.
From 10-12 years - 320-350.
From 13 to 15 years - 350-400 g.

Percentage of digestible carbohydrates in food products (per 100 grams of product):
Sausage boiled - 1,1%, Sausages - 0,4%
Egg of chicken - 0,9%, Egg protein - 0,8%
Egg yolk - 1,2%, Fish scallop - 3,3%
Kefir fatty - 4,5%, Butter - 0,5%
Cow milk - 4,5%, Condensed milk with sugar - 53,5%
Prostokvasha - 4,5%, Sour cream 3,1%
Cheese with a fat content of 45% - 2.0%, Curd cheese - 3%
Cottage cheese skimmed - 3.5%, Bread of first grade flour - 52.7%
Peas - 50,8%, Buckwheat groats - 64,4%
Semolina - 70,1%, Oat groats - 62%
Barley cereal - 70.5%, Macaroni - 70.9%
Potato starch - 81%, Wheat flour of the 1st grade - 69.7%
Rice - 72.5%, Millet - 66.5%
Wheat per hectares - 68.2%, Wheat bread - 50.3%
Rye bread - 42,5%, Apricots - 12%
Dried apricots - 63.5%, Grapes - 16.7%
Pears - 10.5%, Raisins - 69%
Cranberry - 7,5%, Dried fruits - 51,2%
Lemons - 9.2%, Mandarins - 9.2%
Black currant - 9.8%, Apples - 11.5%
Plums - 10,7%, Watermelon - 8,8%
Dry white mushrooms - 22.5%, Pea blades - 10.5%
Melon - 8.6%, Zucchini - 3.5%
Cabbage - 5.2%, Potatoes - 20%
Onions - 9.2%, Carrots - 7.6%
Cucumber - 2.9%, Tomatoes - 4%
Salad - 2,1%, Pumpkin - 5,9%
Jam from strawberry - 71,2%, Cocoa - 38,4%
Honey - 77,7%, Walnuts - 8,3%
Sugar - 95.5%, Chocolate - 50.9%