Each food of organic origin contains in itself such food substances as proteins, fats and carbohydrates. To find out what carbohydrates are, you need to imagine that the digestibility of any vitamin and microelement depends on them, as well as providing the body with energy.
Carbohydrates - what is it?
Carbohydrates call the category of simple and complex sugars, which are part of all tissues of the human body and animal. This substance is the largest organic "building material" on the planet. Chemistry asserts that these carbon compounds live organisms are obtained through the process of photosynthesis. In the most primitive variant, carbohydrates are metabolized by plants. Getting into the body from the outside, they turn into pure energy for the work of all systems of organs.
What are the functions of carbohydrates?
The mechanism of action of the substance suggests that its main characteristic should be considered energy. In addition to it, scientists call such functions of carbohydrates as:
- Structural - they serve as the basis for building plant cells and living beings.
- Protective - are a protector against the deforming effect of the external and internal environment.
- Preserving - keep the rest of the nutritional components in the body.
- Regulatory - activation of digestive processes in the digestive tract.
- Anticoagulant - the effect on blood coagulability and antitumor efficacy.
Oxidation of 1 g of carbohydrates releases about 20 kJ of pure energy. In excess, they accumulate in the muscle mass and liver in the form of glycogen. During rest after physical work, the glycogen level is restored from these body resources. Each of these functions, the correct carbohydrates are realized due to the fact that a whole list of useful substances enters the body:
- starch;
- glucose;
- heparin;
- chitin;
- fructose;
- deoxyribose.
Benefits of carbohydrates
Almost half of all substances that fall during the day in the human body are carbohydrates. Their deficiency in the diet immediately affects the well-being: the functioning of the heart muscle is disrupted, the metabolism slows down, the nervous system fails. The main useful properties of the substance are:
- Providing with energy . Each activity, such as walking or brushing teeth, requires some effort. Carbohydrates contain glucose, which breaks down in the digestive tract into starch and sugar. This compound contains insulin, which can be absorbed into the blood in a matter of seconds. Knowing which carbohydrates are useful, you can externally regulate its level in diabetes mellitus;
- Fighting diseases caused by metabolic disorders . Food with carbohydrate fibers serves as a kind of "shield" for people who are forced to live with type 2 diabetes , high cholesterol, or various stages of obesity. The diet on their basis stabilizes blood pressure and normalizes the heart rhythm;
- Weight control . Understanding what carbohydrates are, you can learn to regulate your own weight by changing the list of consumed foods. From carbohydrates can not be completely abandoned when losing weight, if the long-term retention of the achieved result is planned. Whole-grain food reduces the specific gravity of fat in the body;
- Enhance your mood . The conducted researches confirm that the use of products rich in carbohydrates increases the production of serotonin, a hormone of good health and optimism. People who are on a diet with a deficiency of these substances experience more depression, anxiety and outbursts of anger.
Harm to carbohydrates
The main harm that food can cause is overeating, which has a negative effect on the body. When the body replenishes the deficit and there is an overabundance, the transformation of carbohydrates into fats, deposited on the waist, sides and buttocks begins. The loss of proteins and fats is more difficult than carbohydrates because of their delicious taste. Carbohydrates are rich in sweets, chocolate, any pastries, sweets, carbonated drinks. These products you want to enjoy during stress, a strict diet or night hunger.
Carbohydrates, which represent a particular danger to health, are called refined. They do not replenish the energy "coin box" of a person, but deplete it, while they themselves become fat. Refined digestible carbohydrates are synthesized artificially, and therefore do not do any good. Industrial fermentation and purification deprived the fiber of the entire set of trace elements. Refined sugars are very concentrated: this explains their popularity with manufacturers of chocolate bars, lemonades and chips.
Simple and complex carbohydrates
All carbon organic substances can be divided into two groups: simple and complex carbohydrates . They are distinguished in order of influence on the body cells and chemical composition. Simple carbohydrates (most of which are refined) break down into 1-2 monosaccharides - this is the process of their splitting stops. Fast and slow carbohydrates (they are called complex) are different from each other: the latter consist of 3 or more monosaccharides, which allows them to digest for a long time and quickly penetrate into the cells.
Simple carbohydrates
Simple carbohydrates act like caffeine: the energy that has been recycled from them is absorbed quickly by the body, but it takes a while. They are insidious, because they contain fast-digested sugar, which sharply increases glucose levels in the blood test. Light carbohydrates with frequent use cause an imbalance of sugar and increase the risk of obesity and diabetes. Therefore, you should limit the consumption of the following food groups:
- packaged juices;
- starchy fruits (papaya, banana);
- corn and potato starch;
- snacks;
- pasta from soft wheat varieties;
- instant porridges;
- bakery products from ordinary flour.
What are complex carbohydrates?
Long carbohydrates or complex foods allow you to eat less often through prolonged energy conservation in the body, so they are the ideal companion of any diet, especially if it is aimed at fighting excess weight. They have a low glycemic index , which is measured by the rate of assimilation of carbohydrate in cells. On the GI scale from 0 to 100, useful carbohydrates do not accumulate more than 50 units. Diet, which is part of this standard, is prescribed for all people who are obese.
Complex carbohydrates can be found in:
- beans;
- cereals;
- whole grain bread;
- macaroni from whole wheat;
- vegetables (bell peppers, onions, zucchini, lettuce, spinach, avocado, green beans, all kinds of cabbage) ;;
- fruits, low in sugar (pears, apples, grapefruits, oranges, kiwi, peaches);
- greenery.
Where are the carbohydrates?
Any person suffering from bouts of hunger and fast satiety, should know what carbohydrates are considered to be safe. These products have a number of characteristics, by which they can be distinguished among a variety of refined substances:
- organic composition without GMOs and taste enhancers;
- low level of gluten and other highly allergenic components;
- absence of damaging treatment;
- shelf life, corresponding to realistic ideas about natural foods.
Products containing carbohydrates
To detect healthy carbon compounds, it is necessary to study in advance the list of products with a low glycemic index. Foods rich in carbohydrates are included in a special table created and recommended by nutritionists. Among them, it is worthwhile to indicate those that are considered to be the most necessary human body:
- Vegetables and fruits. Watermelons, raspberries, blueberries, pears and plums contain a lot of dietary fiber, water and complex sugar. Canned fruits retain the same properties, if glucose was not added to them during processing.
- Whole grains . This is the best choice for those who can not live a day without baking, but is afraid of the consequences of consuming cleaned calories. They contain zinc, selenium and magnesium, which is an added advantage.
- Bean cultures . Beans, peas, chickpeas and lentils are champions in protein content. Knowing what carbohydrates are and how important it is to combine them with proteins, athletes lean on beans before the competition.
- Low-fat dairy products .
How many carbs do you need per day?
Daily energy needs depend on the rhythm of a person's life. The norm of carbohydrates per day for people with inactive work and with active physical labor is different. If athletes spend around 3000 Kcal, then office managers to protect against a set of extra kilograms should not exceed the norm of 1500 Kcal. Recommendations dieticians offer to form a diet as follows: 45-65% of food should consist of complex carbohydrates.
Carbohydrates for athletes
People who regularly endure serious physical activity need constant follow-up of consumed foods, a meal regime and the number of calories. Some of them know that carbohydrates before exercise are used to increase endurance, but agree to experiments with rejection of them. There is an erroneous viewpoint considering the deficit of this element as a way to make the body burn more fat, which becomes a critical source of energy in emergency cases.
Proof that this theory is absurd, is the very mechanism of processing substances obtained from food. Complex carbohydrates retain energy for a long time, and fats are simple: they are slowly transformed into fuel for muscles and quickly burn, provoking a breakdown and the need for a new meal. Nutritionists are confident that carbohydrates such as glycogen and fiber work well in the complex with fats only if they are taken for food in the complex.
Carbohydrates for muscle mass gain
The development of pharmaceutics reflected on the study of the energy value of products - so, from a mixture of carbohydrates and fats, pyruvate or pyruvic acid was isolated. Its advantage is that it is spent during sports and does not remain in the body after they are completed. Pyruvates as carbohydrates after training, are accepted with the purpose:
- decrease the calorie content of a daily diet;
- the fight against fatty liver dystrophy;
- maintaining a safe blood sugar level;
- stimulation of vital activity on the principle of weak energy.