Carbohydrates in food

The organic combination of carbon with oxygen and hydrogen is called a carbohydrate. A person gets carbohydrates in food, because the body can not synthesize them. Without carbohydrates, the correct exchange of proteins and fats is impossible, normal work of the heart, liver and nervous system. They serve to generate energy and are needed by the muscles. In the human body, there are always reserves of glycogen, which, decomposing into glucose molecules, levels its level in the blood between regular meals. Its sources are meat of animals and birds, liver and fish. One third of all glycogen is stored in the liver, the rest is in the muscles, the total is about 500 grams. When depleted glycogen stores, the body extracts it from the products of protein breakdown. This confirms the importance of carbohydrates for humans, because, from their absence, the brain suffers, there is nowhere else to take energy for oxidation processes. The brain of a person weighing about 70 kg needs 100 grams of glucose daily, another 30 grams is needed for the production of red blood cells and 35 grams consumes striated muscles. Chronic lack of glycogen adversely affects the liver, forming in it fatty deposits. It is important that the body receives the required amount of carbohydrates, their excess intake leads to obesity, and insufficient - disrupts the process of protein metabolism.
Sweet carbohydrates such as glucose and sucrose belong to a subgroup of simple carbohydrates, starch, fiber, pectins to a subgroup of complex carbohydrates . Need to know in which foods are many carbohydrates? Simple organic compounds are rich in berries and fruits, sugar (beet, grape, reed) by 90% - 100% consists of sucrose. Such carbohydrates quickly dissolve in water and are well absorbed. Complex compounds contain vegetables and grains. Carbohydrates in food have different nutritional value. More useful of them are considered unrefined complex, as the process of decay into simple sugars in them is slow, it does not lead to sharp changes in glucose levels. Such products include cereals from whole grains, pasta, legumes, vegetables, nuts. Carbohydrates, in which foods are not considered useful? These are all refined carbohydrates, which are part of cakes, cakes, sweets, and alcohol.
The glycemic index of the product shows the rate at which the carbohydrate forms glucose in the body. So, the fastest way to form glucose molecules are products such as beer, dates, French rolls, baked potatoes, jams, rice noodles, chips. Excess of the glucose that has entered the body accumulates in the form of fat stores. Carbohydrates in foods with a low glycemic index are digested slowly, thereby prolonging the feeling of satiety, so for a healthy diet, it is necessary to give preference to them. This salads are leafy, tomatoes, cabbage, onions, mushrooms, soybeans, beans, lentils, pearl barley, sunflower seeds.
What is the share of carbohydrates in the food of the average person with the average statistical loads? As a rule, not more than 500 grams for a healthy person a day, thus, easily digestible sugars in the total mass should come no more than a quarter. People with diabetes should exclude simple sugars from the menu. Those who engage in sports or heavy physical labor, it is necessary to double the intake of carbohydrates into the body, in the elderly, on the contrary, the need for carbohydrates is reduced to 350 grams, and for obese people up to 200 grams per day.

It is easy to calculate the right amount of protein, carbohydrates and fats for daily use in order to get everything the body needs for life. The main thing is not to go astray and not to make a digression in favor of digestible carbohydrates.