The main sources of carbohydrates

For a full-fledged development a person needs not only proteins and fats, but also carbohydrates. We need a moderate number of them. In order not to harm the body, it is necessary to take into account the state of health, lifestyle, age. Moreover, each product has a special assimilation. Sources of carbohydrates are different, you only need to use them in appropriate norms.

Functions of carbohydrates

Carbohydrates are the main source of energy, so you do not need to exclude them from food. 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;
• Cleanse the body of toxins;
• Protect against the effects of viruses and bacteria.

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

What foods are rich in carbohydrates?

Sources of carbohydrates are different products, but the leading place is taken by natural honey. It is considered a symbiosis of animal and plant life. Only use it should be in moderation.

But in animal products there are few carbohydrates. Usually it is lactose present in milk, because of which the lactobacillus bacteria are colonized and developed in the intestine. This is how the negative fermentation processes are suppressed.

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

• Monosaccharides: glucose, fructose;
• Disaccharides: sucrose, maltose;
• Polysaccharides: cellulose, starch, pectin components.

Vegetables, fruits and berries include:

• Glucose: grapes, peaches, apples;
• Fructose: currant;
• Sucrose: beets, carrots, melon.

Shells of vegetable fruits are polysaccharides. Many maltose are present in bakery and confectionery, flour, cereals, beer. Sugar refined before its production 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 sources of energy properties of carbohydrates.

They give a sweet taste. The speed of digestibility of carbohydrates is fast. The final product of metabolism is glucose. Splitting sugar occurs in glucose and fructose.

Polysaccharides

Complex carbohydrates are polysaccharides, but they are slowly digested. The component is cellulose (cellulose), which is not digested in the intestines and stomach, but serves to purify the gastrointestinal tract from contamination.

These sources of carbohydrates are needed in the formation of stools, which are normally excreted. It turns out that without fiber, the intestine can not fully work. Starch becomes glucose during digestion, but the cleavage is performed with enzymes. Zheleobrazujushchee action of a polysaccharide is applied in preparation of many dishes.

What do dieticians advise?

Everyone needs carbohydrates for full development. The source of energy allows the body to function normally. Nutritionists appreciate carbohydrates for fiber intractability, slow starch digestion, the presence of pectin components. They advise to use them on 80% in the form of polysaccharides.

Dieticians recommend the consumption of flour products from wholemeal flour. Fruits should be in kind. A confectionery, digestible products should be present on the table only in special cases.

When you eat carbohydrates, you need to take into account your health. Usually for each product the body has its own reaction, which shows whether it can be eaten or not. Nutritionists are advised to consider the energy consumed.

The results of the lack and excess of carbohydrates

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

With an excessive amount, many carbohydrates enter the liver glycogen, which generates energy. If required, it is expended. Sources of carbohydrates in the body accumulate. When there is too much such food, the excess is deposited as fat.

The role of dietary fiber

Carbohydrates include food fibers. 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 man. These components are necessary for proper functioning of the stomach. With the help of fiber increases intestinal motility.

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

Dietary fiber - an important source of carbohydrates, because with them there is a synthesis of vitamin B in the intestine. Such products are suitable for vegetarians. The main source are cereals, therefore for the organism it is useful to bake, bread, buns, vegetables and fruits.

But the raw food and raw materials do not fit. They also do not feed on cereals. The main sources of carbohydrates are fruits, vegetables, dried fruits, nuts. The first two products saturate the body and food fibers. But to have enough carbohydrates, their number should be significant.

The number of necessary products include nuts. But only it is necessary to consider, that together with carbohydrates fat enters the body. For example, almonds (100 g) include carbohydrates (13 g), fats (53 g), so it should be used thin in small quantities.

Reduce the amount of carbohydrates possible, but only if the health allows. Such a restriction should not last long, otherwise negative consequences can not be avoided. And it is even better to use them within the limits of the norm.

Digestibility

It is necessary to use all such products. Sources of carbohydrates differ in the rate of cleavage and penetration into the blood. Therefore, starch, bread and cereals can have different effects on the body. The assimilation of sugar occurs quickly. For example, 100 g of the product increases its amount in the blood in a short time, which can not be said about other products.

Because of the excitation of the secretion of the pancreas, there is an outburst of insulin, through which synthetic processes are activated. That's why sugar can turn into fat, and sometimes into cholesterol. The rate of use of the product will not bring harm.

There are complex products in plant products - fiber and pectins have no energy value and therefore practically 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, since they restore the motor activity of the intestine. Products with ballast components are advised for use with constipation. Grain bread, fruits, vegetables are useful.

Norm

The need for carbohydrates is determined by the energy consumption of a person. People whose activities are constantly connected with physical work, such products should be consumed more. Those who are engaged in mental work and move little will need less carbohydrates. There are generally accepted norms:

• For young people - 80-100 g of easily assimilated sugar;
• Elderly people - 50 g.

Over the years, metabolism in the body becomes slower, sugar for a long period circulates in the blood, at a slow rate becomes glycogen. Because of what there is a large amount of fat and cholesterol, and this leads to many ailments.

Calculate the norm of carbohydrates help dieticians, given weight, age, health. Using the advice of specialists, it will always be possible to keep oneself in shape, without affecting negatively on well-being.

Carbohydrates are valued for providing a lot of energy. That is why they regulate calorie content. People with excess weight who want to lose it, reduce the caloric intake of the diet can be due to a decrease in the amount of consumption of carbohydrates. From the menu, you should not completely remove the proteins and fats. They can only be limited for a while, until the weight comes back to normal. Thanks to these components, the person's health depends.

Only from carbohydrates are natural products useful, and refined delicacies are harmful to the body. The latter include cakes, cakes, ice cream, candy, jam. They are quite high-calorie, in addition, with them the body will not receive the components necessary for its normal development. But the production of such products only increases, which threatens the health of people.

Carbohydrates should not be completely eliminated from the diet, since the ingredients are irreplaceable. They can only be limited with a diet, and then you need to restore the required amount. Only thanks to the receipt of the necessary components the body will work in a coordinated manner.