Carbohydrates: the importance of which groups are divided into carbohydrates and their role in the human body

Carbohydrates are one of the most important elements necessary to maintain the optimal state of the human body. These are the main energy suppliers, consisting of carbon, hydrogen and oxygen. They are found mainly in products of vegetable origin, namely in sugars, bakery products, whole grains and cereals, potatoes, fiber (vegetables, fruits). It is a mistake to believe that dairy and other predominantly protein foods do not contain carbohydrates. For example, in milk, carbohydrates are also present. They are milk sugar - lactose. From this article you will learn which groups are divided carbohydrates, examples and differences of these carbohydrates, and also you can understand how to calculate their necessary daily rate.

The main groups of carbohydrates

So, now we'll figure out which groups are divided carbohydrates. Specialists identify 3 main groups of carbohydrates: monosaccharides, disaccharides and polysaccharides. To understand their differences, consider each group in more detail.

• Monosaccharides are simple sugars. In large quantities are contained in grape sugar (glucose), fruit sugar (fructose), etc. Monosugars dissolve in the liquid, giving it a sweet taste.
• Disaccharides - this group of carbohydrates, which are split into two monosaccharides. They also completely dissolve in water and have a sweet taste.
• Polysaccharides - the last group, representing complex carbohydrates, which do not dissolve in liquids, do not have a pronounced taste and consist of a multitude of monosaccharides. Simply put, these are glucose polymers: we all know starch (reserve plant carbohydrate), cellulose (cell wall of plants), glycogen (reserve carbohydrate of fungi, as well as animals), chitin, peptidoglycan (murine).

In the carbohydrates of which group is most in need of the human body

Considering the question of what groups of carbohydrates are divided, it is worth noting that in most they are contained in products of plant origin. They include a huge amount of vitamins and nutrients, so carbohydrates must be present in the daily diet of every person who leads a healthy and active lifestyle. To provide the body with these substances, it is necessary to consume as much cereal (porridge, bread, bread, etc.), vegetables and fruits.

Glucose, i.e. Ordinary sugar is an especially useful component for a person, since it has a beneficial effect on mental activity. These sugars in the process of digestion are almost immediately absorbed into the blood, which contributes to an increase in the level of insulin. At this time, the person experiences joy and euphoria, so sugar is considered to be a drug that, if consumed excessively, causes addiction and negatively affects the overall health. That is why, the intake of sugar in the body should be controlled, but you can not completely refuse it, because glucose is a reserve source of energy. In the body, it turns into glycogen and is deposited in the liver and muscles. At the moment of glycogen cleavage, the muscles work, therefore, it is necessary to keep the optimal amount of the body in the body.

The norms of the use of carbohydrates

Since all groups of carbohydrates have their own characteristics, their consumption should be clearly metered. For example, polysaccharides, in contrast to monosaccharides, should enter the body in larger quantities. In accordance with modern dietary norms, carbohydrates should make up half the daily ration, i.e. Approximately 50% - 60%.

Calculation of the amount of carbohydrates needed for life

For each group of people requires a different amount of energy. For example, for children aged 1 to 12 months, the physiological requirement for carbohydrates varies between 13 grams per kilogram of weight, and it should not be forgotten which groups share the carbohydrates present in the child's diet. For adults between the ages of 18 and 30, the daily carbohydrate diet varies according to the direction of activity. So, for men and women engaged in mental work, the rate of consumption is about 5 grams per kilogram of weight. Consequently, with a normal body weight, a healthy person needs about 300 grams of carbohydrates per day. Depending on gender, this indicator also varies. If a person is engaged primarily in heavy physical labor or sports, then the following formula is used to calculate the carbohydrate norm: 8 grams per kilogram of normal weight. Moreover, in this case, the fact is also taken into account which groups are divided into carbohydrates that come with food. The above formulas allow us to calculate mainly the amount of complex carbohydrates - polysaccharides.

Approximate norms of sugar consumption for certain groups of people

As for sugar, in its pure form it is sucrose (glucose and fructose molecules). For an adult, only 10% of sugar is considered optimal from the number of calories consumed per day. To be precise, adult women need about 35-45 grams of pure sugar per day, for men this figure is higher - 45-50 grams. For those who are actively engaged in manual labor, the normal amount of sucrose ranges from 75 to 105 grams. These figures will allow a person to carry out activities and not to experience a decline in strength and energy. As for dietary fiber (fiber), their quantity should also be determined individually, taking into account the sex, age, weight and activity level (not less than 20 grams).

Thus, by determining which three groups are divided carbohydrates and understanding the importance in the body, each person will be able to independently calculate their required quantity for life and normal working capacity.