What is carbohydrates?

Carbohydrates are macroelements whose chemical structure is formed by carbon molecule, hydrogen and oxygen. There are only three macroelements - proteins, fats and carbohydrates. The carbon function is to promote the storage and energy to obtain, which is especially important for the brain and nervous system.

Thanks to the enzyme called the amylase, the carbohydrate molecule is split, allowing the body to use it as fuel. Carbohydrates are important macroelements that need to be obtained by means of nutrition, because our bodies cannot produce them independently. However, their quality and quantity must be controlled.

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Sources of carbohydrates

Carbohydrates is a primary energy resource in our body. Upon admission of all three macroelements, carbohydrates are first processed and digested. Already then proteins and fats. Using carbohydrates must be - to avoid problems. From a lack of carbohydrates, depression, pain in the head, fainting, dizziness, the person will become much weaker, the muscles will work badly, as they will not get glycogen. Glycogen is a digestible carbohydrate, is power for muscles. In general, all carbohydrates fall into the body of two sources.

1. Healthy are those who come to our organism in its pure form, bypassing any processes of human activity. These are whole grains, raw fruits and vegetables.
2. Less healthy sources are industrial - refined products: sweets, pastries, cakes, sweet carbonated drinks.

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How to use carbohydrates?

• Carbohydrate products, increase the amount of blood sugar. If you know how much carbohydrate gram you consume and install the maximum limit that you can eat, it will help you maintain the desired blood glucose level.
• How often, when and how much to use carbohydrates is a huge question! If you want to gain weight, eat a lot of carbohydrates. If you are in the process of losing weight - eat less carbohydrates. Carbohydrates is a number one factor affecting human obesity. Man using fatty food, thinks that she makes him "fatty" is not true. This stereotype is misleading.
• Carbohydrates - here is the most important factor of a set of excess weight by man. Therefore, be very neat in terms of carbohydrate consumed. Very difficult task, because carbohydrates are in very many products of our favorite products. As a result, very few people who are in excellent shape.

• When is it best to use carbohydrates? Drink the main portion of carbohydrates in the morning, a little at lunch and absolutely nothing in the evening. This rule concerns those who resell the weight and those who are gaining it. You just increase the amount of carbohydrates or reduce, but invariably the largest portion of carbohydrates comes in the morning, the average at lunch, and in the evening nothing.
• When to use complex carbohydrates, and when simple? Simple should enter the body after exercise, after awakening (a little sweet water). The remaining consumed carbohydrates must be complex.

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Simple and complex carbohydrates

There are several classifications. By chemical structure, carbohydrates are divided into simple and complex.

1. Simple carbohydrates (monosaccharides): This is a simple union of three main chemical elements (carbon, hydrogen and oxygen). These are sugars that quickly turn into glucose. These include: lactose, sucrose, fructose, maltose. Sources are: bells, white bread, sugar syrup, flour of higher grades, milk, malt sugar.
2. Complex carbohydrates (polysaccharides): include sugar molecules that stretch into complex long chains, they also turn into glucose, but slower. It is starch, fiber and glycogen. They are saturated with vitamins necessary minerals and nutrients. The sources of these carbohydrates are: vegetables, whole grains, peas, beans, coarse flour and products from it.

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Main types of carbohydrates

There are three categories of carbohydrates:

1. Starch;
2. Sahara;
3. Cellulose.

Starch-containing products are:

• Vegetables (peas, corn, beans and potatoes);
• Dried beans, lentils, peas and beans.
• Grains (oats, barley and rice).

Vegetable seeds contain three parts. Let's use wheat as an example, its seed consists of:

1. Bran;
2. Endosperma;
3. Embry.

Bran – This is the outer layer of grain covering the rest of the seed to protect it from sunlight, water and plant diseases. Bran composition:

• Insoluble and soluble food fibers;
• Vitamins of the complex B;
• Minerals, such as iron, copper, zinc and magnesium.

Endosperm - This is the middle part of the grain, which provides energy seeds for the natural life cycle, making it rich starch. This is the largest share of seeds and is approximately 85% of its weight. He contains:

• Protein;
• Complex carbohydrates (starch).

Germ - This is the inside of the seed and is a minor component in grain weight. Contains:

• Antioxidants;
• Vitamins of the complex B and E;
• Minerals;
• Protein;
• Monounsaturated fats.

Food with whole grain, contains bran, germin and endosperm, and you consume all nutrients that offer whole grains. In the case of refined grain, it contains only an endosperm or starchy part, so many vitamins and minerals are lost. Because whole grains contain all the grain, they are much more nutritious than purified grains.

Sugar - This is another category of carbohydrates. There are two main types of sugar:

1. Natural sugars. They are contained in milk (lactose), fruits and berries (fructose).
2. Added when cooking sugar. These are various syrups, and refined sugars. On the label of the finished product, the number of sugar grams includes both parts.

There are many different names for sugar. Generally accepted names: white sugar, honey, sugar beet, sugar cane, ground sugar, sugar, brown or crude sugar, maple or corn syrup.

Cellulose It comes from crop products, there are no fibers in animal products of origin.

• The fiber is not digestible proportion of plant products.
• To be in good health, adults should try to eat about 30 grams of fiber per day. Most of us consume only half of what is recommended.
• Fiber promotes a healthy digestive system.

Good sources of fiber:

• Vegetables and legumes.
• Fruits and vegetables, especially the edible skin. (Apples, corn and beans or green beans) and those which have edible seeds (berries).
• Whole grains - the seeds of different crops (eg, wheat, corn, rye, oats, rice or barley), which retain the three components of their components.
• To be a good source of fiber, a piece of bread must contain at least three grams of fiber. Another good hint: Look for bread, the first ingredient of which is whole grain.
• Nuts, such as peanuts, walnuts and almonds, are a good source of fiber and healthy fat, but control the size of the portion, because a small amount contains a lot of calories.
• It is best to consume fiber from food instead of adding.
• It is also important to gradually increase the volume of fiber consumed, avoid irritation of the stomach and more drinking water and other liquids to avoid constipation.

We hope that the article will help you eat right. Take care of yourself and be healthy!