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Good and bad carbohydrates
- The role of carbohydrates in human nutrition
- Food containing harmful and useful carbohydrates
- How to organize a food containing carbohydrates?
Many of those who are passionate of trendy diets and problem of losing excess weight, believe carbohydrates are one of the most harmful substances. So they’re making a big mistake, not understanding the nature of their use. The main function of carbohydrates is to saturate the body with energy. Them noticeable lack can lead to deterioration of health of the person. But a large amount of harmful uglevodosoderzhaschie products indeed leads to excess weight.
The role of carbohydrates in human nutrition
Carbohydrates are divided into simple and complex. Among the simple — sucrose, glucose, fructose. Thanks to them, the food acquires a sweet taste. They can be found in many fruits. Pastries contain large amounts of simple carbohydrates. If the energy obtained from them is not spent, their frequent use may appear overweight.
Complex carbohydrate compounds are the most useful. They are part of the cereals or pasta and are recommended for a healthy diet. Due to the complex carbohydrates, including fiber, is cleansing the stomach and intestines. Glucose has a beneficial effect on the nutrition of the brain and cardiovascular system.
Uglevodosoderzhaschie foods have a positive effect on strengthening the immune system and cellular construction in the human body. Together with them often recommended to eat foods containing proteins and fats, as uglevodosoderzhaschie products help them to learn. But their excessive use in humans can develop serious disease, including obesity and diabetes. Therefore a strict diet based on the exclusion or minimal use of food containing simple carbohydrate compounds.
Food containing harmful and useful carbohydrates
People seeking to limit the use of uglevodosoderzhaschie products, often forgetting that they are divided into useful and harmful. To harmful are sweets, cakes, fizzy drinks, ice cream. Attractive sweet taste of these products is achieved due to the high sugar content. They contain a lot of calories and need to put a lot of effort to be spent.
To useful uglevodosoderzhaschie foods include some vegetables, cereals, legumes and pasta from durum wheat. Healthy foods contain other substances, necessary for the proper functioning of all body systems, including vitamins and minerals. Dietary fiber help to purify the liver and gastrointestinal tract. Foods containing refined sugar are among the most useless and even harmful to health.
People seeking to lose weight, we must first review its own food. For this you need to give up foods containing refined sugar and replace them with more useful fresh and dried fruits, nuts and honey. But wholegrain bread, cereals and cereal be sure to include in your diet.
Among cereals, the most useful is buckwheat. There is even a special diet based on the consumption of this cereal. Buckwheat contains nutrients such as calcium, phosphorous, b vitamins a Great addition to buckwheat will be vegetables or poultry. Not accidentally, buckwheat is part of many diets.
Oatmeal is a part of many breakfasts, since it is one of the most useful of carbohydrate. The nutrients contained in it provide the body with energy, improve intestinal health and lower “bad” cholesterol in the blood. Another useful carbohydrate product is beans, which is also the source of vegetable protein. Eating beans is able to saturate the body for a long time.
Harm simple carbohydrate foods is that they digest quickly and, therefore, the body does not get the necessary saturation. The more harmful carbohydrate of person uses, the worse it reflects on the state of his health. Useful carbohydrate foods, on the contrary, is able to saturate the body for a long time.
How to organize a food containing carbohydrates?
Proper nutrition is based not only on the use of certain products, but also on compliance with certain recommendations. One of them is mandatory Breakfast with vegetables, protein and healthy carbohydrate. For the proper organization of Breakfast are well suited oatmeal or buckwheat.
The rate of consumption of carbohydrate foods depends on the age of the person. For example, children under 1 year must be no more than 13 grams of carbohydrate per 1 kilogram of body weight. Adults without major physical exertion is required 300-350 grams, and for those who are actively involved in sports — 350-400 grams. Use unsweetened fruit should be up to 5 per day. Before Breakfast you should drink a glass of still water, not to gang up on food.
A certain amount of simple carbohydrate compounds still allowed. But it should not exceed 10-15% of the daily value. Mistake made by many people when organizing snacking lies in the use of harmful carbohydrate foods — candies, pastries or cakes. Replace them with more useful and satisfying nuts, carrots or apples. A useful tool that snacking could be the beans or buckwheat.
The lack of useful carbohydrate products has a negative impact on human health. When energy shortfall, there is increased fatigue, decreased performance, deterioration of concentration. Therefore, it is necessary to eat nutritious carbohydrate foods, and harmful to limit or exclude.
The right diet for each person based on observance of reasonable balance in eating. Any restrictions and diet should be implemented only on the recommendation of a physician. The rate of consumption of nutrients should match the age and lifestyle of the patient. We should not forget about the ways of cooking. The most useful is stewing, boiling and steaming. All useful uglevodosoderzhaschie dishes are prepared using cooking.
Correct use and selection of products helps to improve the condition of human health. The less harmful products contains carbohydrate in the diet, the more benefit it will bring to the body. Useful carbohydrate foods contribute to long-term feeling of satiety and maintaining energy levels for work and study.
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