HELLO Dear friends and community, first of all a cordial greeting, these days I had been a bit lost from the community for family visits and some other things as we are all human and we already have many obligations and among other things because today I come to help you to know a little the importance of carbohydrates there are people who have a real terror, girls who are on extreme diets, want to lose weight fast, they start to eliminate the carbons, but really our engine is our gasoline and is the one that gives us all the energy necessary for our activities of the day now well COME WITH ME
Carbohydrates are foods whose chemical constitution is formed by a molecule of carbon, hydrogen and oxygen. Its function is to contribute to the storage and obtaining of energy, especially to the brain and the nervous system.
Thanks to an enzyme called amylase, the carbohydrate molecule (also called carbohydrate) breaks down, allowing the body to use it as fuel.
They are macronutrients
Carbohydrates are important macronutrients that must be obtained through diet because our bodies can not produce them on their own. However, its quality must be taken into account.
The healthiest sources of carbohydrates are those that do not have any human process, that is, they are in their purest state. For example, whole grains, vegetables and fruits.
The least healthy sources are the most industrialized, refined flours, sweets, cakes, sugary soft drinks, etc.
Types of carbohydrates
There are several classifications. According to the World Health Organization (WHO) and the United Nations Organization for Food and Agriculture (FAO), we can divide carbohydrates by ...
Its chemical constitution:
Simple carbohydrates: it is the simple union of the three basic chemical elements (carbon, hydrogen and oxygen). They are sugars that turn into glucose quickly. For example, cookies, white bread, corn syrup, refined flours, etc.
Complex carbohydrates: they also transform into glucose, but more slowly due to the fiber they contain. They also provide vitamins, minerals and other nutrients. Examples are: vegetables, whole grains, wholemeal flours (bread and wholemeal pasta).
Healthy carbohydrates:
They are low or moderate in calories.
With high content of nutrients.
Lacking refined sugars and refined grains.
They provide natural fiber.
They are low in sodium
Low in saturated fat
Low or lacking cholesterol and trans fat.
Examples: Non-starchy vegetables such as lettuce, broccoli, asparagus, eggplant and spinach. Nuts, lean proteins like turkey.
Unhealthy carbohydrates
Very caloric.
Full of refined sugars (corn syrup, white sugar)
With high content of refined grains.
Low in nutrients:
Low in fiber.
Sometimes high in fat, trans fat and cholesterol.
Examples: Soft drinks, cakes, white bread, sweets, pork rinds, fried foods, etc.
DO YOU GO IF ANY FAMILY FRIEND OR TRAINER TELLS YOU TO ELIMINATE OR STOP EATING YOUR CARBOHYDRATES BECAUSE? HERE I EXPLAIN TO YOU
You must include carbohydrates daily in your diet to obtain adequate energy. The main function of carbohydrates is to give energy to the human body. When carbohydrates are consumed, the body converts most of them to glucose, which is the only fuel that can nourish and energize the cells and muscles of the brain. Without carbohydrates, the body does not work properly
Carbohydrates are important for your health. Inadequate intake of carbohydrates can cause:
to. Weakness, reluctance and sleep.
second. Decrease in physical and mental performance.
do. Detention in the growth of children and adolescents.
re. Constipation.
. If your diet contains the optimum amount of carbohydrates, you can avoid the accumulation of fat in your body. There are people who seek to achieve or maintain an adequate weight, wrongly eliminate foods rich in carbohydrates. You should not eliminate foods to maintain a healthy weight, what you should take care of are the amounts you consume in total from each group of foods, because eating too much (either carbohydrates, proteins or fats) will contribute to weight gain.
Among the foods that are a good source of carbohydrates are:
to. All foods made with cereal grains such as wheat, corn, oats, rye and rice. Among which we can highlight Pan Bimbo, tortillas, pastas, cookies and cereal bars.
second. All fruits and vegetables.
do. Legumes, that is, beans, beans, lentils, chickpeas and soybeans.
re. Tubers such as potatoes and sweet potatoes.
Fiber, composed of a type of carbohydrate, helps the intestines work properly. Fiber is an important part of a healthy and balanced diet. It favors intestinal transit, prevents constipation and it has been shown that some forms of fiber reduce cholesterol levels. Many people do not get enough fiber by eliminating carbohydrate foods from their diet.
Remember that to maintain an adequate weight and acquire a healthy lifestyle there is no magic formula, the important thing is to take care of your diet and perform physical activity daily.
The correct amount of carbohydrates depends on the age, sex and daily activity of the person. People who require more energy either because of age or physical activity need more energy. 60% of the calories in the diet should be carbohydrates (represents an average of 130 g of carbohydrates), 1 g of carbohydrates provides 4 kcal. Of the total ingested carbohydrates, 20% must be simple and 70% complex.
PERSONAL TIPS
PERSONALLY and experienced with my body many things you must know, to know what foods work for you and what not, then in my diet in my 3 main meals that are
BREAKFAST LUNCH AND DINNER I usually consume my portions of clear carbohydrates in proportioned amounts that is one of the most important factors in our diet THE AMOUNT WE EAT, and in fact I have seen how many moms to please the babys tend to give more than they should there is not a range of food portions depends on age and sex we should only know a little more and give adequate consumption to our food and our body will appreciate it ..
I HOPE YOU LIKE THIS POST IF THIS IS MY MOTIVATION WILL ALWAYS BE YOUR COMMENT AND IF YOUR VOTE IS DESERVED WE SEE YOU IN A NEXT POST CARE AND IT IS NEVER LATE TO ACHIEVE WHAT WE WANT TO ACT NOW
PERSONAL ADVICE
PERSONALLY and experimented with my body many things you should know, to know what foods work for you and what not, then in my diet in my 3 main meals that are
LUNCH AND DINNER BREAKFAST I usually consume my portions of clear carbohydrates in proportional amounts which is one of the most important factors in our diet THE AMOUNT WE EAT, and in fact I have seen how many mothers please babies tend to give more than what they eat. If there is not a range of food portions that depends on age and sex, we should only know a little more and give adequate consumption to our food, and our body will appreciate it.
I HOPE YOU LIKE THIS POST
IF THIS IS MY MOTIVATION
YOUR COMMENT, IT IS IMPORTANT TO ME
IF YOUR VOTE IS DESERVED, THANK YOU WE WILL SEE YOU IN THE FOLLOWING ...