What are carbohydrates?

carbohydrates or carbohydrates, are sugars and starches that provide energy to people and animals, and cellulose that make up many plant structures. “Carbohydrates”, as they are now commonly referred, have become a blessing and a curse, as the process of modern food production has changed the way they are consumed. There are two types of carbohydrates, simple or monosaccharides and complex or polysaccharides .

Carbohydrate types

found in fruits and dairy products, simple carbohydrates are easier to spend the body. The body breaks down simple carbohydrates to be used for energy that is used very quickly. They also often occur in processed, refined foods such as white sugar, pasta and white bread.

Another type of carbohydrates, called complex carbohydrates, takes longer than the body spends and is most commonly found in vegetables (cellulose), wholemeal breads and pasta, brown and legumes. SweatRaviny with unrefined grains such as brown rice retains complex carbohydrates, unlike refined grains such as white rice. This is because the refining process removes some fiber and nutrients of the grain. Eating a portion of whole grain cereals, such as oatmeal, will fill you and give you longer permanent energy than a bowl of sweet cereals because of the way the body processes and uses carbohydrates.

How carbohydrates are processed

lives the liver by breaking them into simple sugars or glucose, which stimulates the production of insulin in the pancreas. Insulin works so that sugar is used as energy into the body cells. Two different types of carbohydrates affect insulin production differently - when they spend simple carbohydrates, insulin levels faster, and carbohydrates are used faster for energy. This explains why the meshes who turn to candy for fast energy supply find it thatICH energy levels failed when "sugar high" ends. Complicated carbohydrates last longer, leading to longer energy and less insulin reactions in the body.

If the body produces too much glucose, it will be stored in liver and muscle cells as glycogen to use when the body needs another explosion of energy. Any remaining glycogen, which is not stored in liver and muscle cells, is stored as fat. The body uses immediate glycogen storage for short explosions of exercise. For a longer period of time, such as long -distance run and more strenuous exercise, the body turns to its fat reserve to draw additional energy.

Eat carbohydrates

For proper functioning, a certain amount of carbohydrates is needed and insufficient intake can cause fatigue, muscle cramps and poor mental function. Although carbohydrates are an important part of our diet, the body can produce energy from fsamotic proteins; Although it can do it for a short time, avoiding all carbohydratesThe body will affect the body. Many low carbohydrate diets have been offered as healthy, but if they get to the extreme, they can be very dangerous for human well -being. Eat a mild amount of carbohydrates to the right to make the body properly driven.

Recommendation of the Medical Institute suggests that 40-65% of the adult dietary energy should come from carbohydrates, while the World Health Organization (WHO) recommends 55-75%. The WHO also recommends that no more than 10% of carbohydrate consumption come from simple carbohydrates.