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What are carbohydrates?
carbohydrates are among the most important energy supplier, because the body and the muscles of the nutrient can immediately use for energy.
differences of carbohydrates
The carbohydrates distinction is made between complex (eg pasta, rice, potatoes, cereals) and simple (such as soft drinks, sweets, honey, sugar) carbohydrates.
are mostly simple carbohydrates absorbed from the diet, then the body converts them into fats for the most part. This comes about because of the blood sugar and insulin levels to rise strongly.
blood sugar and insulin
High blood sugar is not only hunger, but usually leads to physical stress to a power deep. In contrast, complex carbohydrates slowly digested in the intestinal tract and reach only drop by drop into the blood. This keeps the blood sugar stable and energy slump is avoided.
With the help of insulin transports the nutrients into the respective memory cells and organs. The liver and muscles are the one and only memory that can store only limited carbohydrates. In the liver may be about 100g and stored in the muscles around 300g-500g and thus represent a performance-limiting factor; whereas
for transport and conversion are also still plenty of B vitamins and minerals ( as potassium, magnesium) benötigt.
Tables carbohydrate content (in German). www.kohlenhydrat.org / kohlenhydrat-tabelle.html
There are five food groups, differing in carbohydrate - are products with very high in carbohydrates (65 grams or more per 100 g), with a high content (40 - 60 g), with a moderate amount (11 - 20 g), low- (5 - 10 g), as well as very low-carbohydrate (2 - 4,9 g). The first group includes sugar, candy, cakes, marmalade, raisins, dates, rice, pasta, buckwheat, semolina porridge, honey, jam and other products. The second group includes bread, as rye and wheat, beans, peas, chocolate, halva and pastries. The group with moderate carbohydrate include cheese curd sweet, ice cream, potatoes, beets, grapes, apples, and fruit juices. The fourth group consists of vegetables: zucchini, cabbage, carrots, pumpkin, and fruit: watermelon, melon, pears, peaches, apricots, oranges, tangerines, etc. And, finally, to the last group, with the lowest carbohydrates include milk, yogurt, sour cream, cottage cheese, cucumber, radish, lettuce, onions, tomatoes, lemons, and fresh mushrooms. otvet.mail.ru/question/16417500 / - taken here
Decide in what foods contain carbohydrates are very important. After all, how would actively fats are not shared with us the energy, carbohydrates remain the leaders in providing the human body with calories. They account for 50 to 60 percent of energy generated by the body. One gram, absorption of carbohydrates, gives people 4 kilocalories. Therefore it is important to remember in what foods contain carbohydrates, so as not to deprive your body.
Carbohydrates are actively involved in the physiological processes for many systems of our body. Central nervous system carbohydrates give energy, which is very important for nerve tissue. For example, our brain requires glucose is approximately 2 times more of our muscles and 3 times more of our kidneys. Therefore, knowing in what foods contain carbohydrates and actively employed, we make our mind "sit" on a starvation diet.
Before you understand what foods contain carbohydrates, you need to figure out what they are. Carbohydrates are divided into two groups: simple, are major and complex carbohydrates.
1. Simple carbohydrates are monosaccharides (glucose, galactose, fructose) and disaccharides (maltose and sucrose).
2. Complex carbohydrates are polysaccharides: glycogen, starch, cellulose and pectin.
So, what foods contain carbohydrates?
main storehouse of carbohydrates - plant products. Leaders of the content of carbohydrates - cereals: buckwheat, rice, oats, beans and bread (wheat and rye).
enormous concentration of carbohydrates different confectionery products: marshmallows, chocolate, caramel, butter biscuits, and so on.
all simple carbohydrates, a complex of starch and glycogen do not cause difficulties for the organism in assimilation, however acquired, at different speeds. Assume glucose digestion faster fructose, despite the fact that they get into the body of one fruit, one fruit or one vegetable.
main suppliers of sucrose are sweets: ice cream, jam, confectionery, sugar and some fruits and vegetables.
Lactose contains milk and dairy products.
in pole position (80% of the total) among the intake of carbohydrate is starch.
very generous in starch semolina, wheat and rice, they contain 100 grams of 68 to 73 g starch, slightly less than it in rye, wheat flour and pasta - from 60 to 68 g in peas and beans - from 43 to 47 g in the liver - from 51 to 1956
a mistake to assume that the main source of starch, potatoes, peas, pumpkins and bananas, they contain it is not so much:
1. Potatoes - 18%;
2. green peas - 7%;
3. bananas and pumpkin - 2%.
Very little starch willing to give up tomatoes, carrots and cabbage - from 0,2 to 0,5%.
Again, be aware that starch, as well digestible substance is slowly absorbed. The easiest body to cope with the starch originating from semolina or rice, a little harder with the starch from wheat, cereals (buckwheat, barley and barley), potato starch, but the beans and peas digested worse than others.
reduce the proportion of bad carbs.
potatoes. Pasta, bread, rice, carrots, beets, cereals, sugar, corn, pastries, cakes, crisps, sweets. How often do you use? These dishes are easy to buy and enjoy is, not surprisingly, that they become an essential part of our food. Unfortunately, bad carbohydrates - sugar and starch - are the main cause of excess weight. In the body, they quickly transformed into sugar, and if they are not needed as an energy source, their surpluses are deposited in fat. sources of good carbohydrates are fresh, colorful vegetables and fruits, bread, bran, brown rice, peas, oats, buckwheat, rye bread with fresh fruit juice without sugar, pasta, flour, meal, red beans, dairy products, lentils, chickpeas, dark chocolate (with a cocoa content of 60%), fructose, soybeans, green vegetables and mushrooms.
Our food consists of three main components: proteins, fats and carbohydrates. And they are all vital for our body.
Carbohydrates are the main supplier of energy in our body - from 50 to 70%. Deficiency of carbohydrate in the body triggers a metabolic disorder. Body begins compensate the lack of energy from protein and fat. Such a substitution leads to an increased load on the kidneys, infringement of salt exchange. If this pattern persists for a long time, then there is a "acidification" of the body, in consequence of the use of body fat as an energy supplier that leads to poisoning of the brain cells.
also a chronic shortage of carbohydrates causes the deposition of fat in liver cells and depletion of glycogen. This leads to abnormal liver function, and fatty degeneration.
I think that after all this, no one was left in no doubt of great significance carbohydrates for our bodies.
Two types of carbohydrates.
Carbohydrates are divided into simple and complex.
Simple carbohydrates are composed of glucose and fructose. It's all kinds of bakery products, cereals, rice, noodles and pasta, potatoes, etc.
complex carbohydrates or polysaccharides, found in vegetables, fruits, legumes, and berries.
What's the difference these two together?
Simple carbohydrates are getting into our bodies, to instantly turn into sugar. If, for example, you eat 100 grams mashed potatoes, this is equivalent to four spoonfuls of sugar, 100 grams of muffins, also amount to four spoonfuls of sugar, and if you eat 100 grams of butter cookies, it is - for five spoons of sugar.
All carbohydrates you eat, regardless of whether they taste sweet or not (mashed potatoes or cooked rice), turn in the body into sugar.
complex carbohydrates, in contrast to the simple absorbed slowly and do not cause a sharp rise in blood sugar.
sugar content in them is minimal and the nutritional value and the high. Thus, in 100 grams of fruits (apples, oranges, bananas, pears, etc.) contained only 0.6 tablespoons sugar, as well as 100 grams of berries (raspberries, gooseberries, currants). Eaten 100 grams of legumes (beans, peas, beans) with vegetable protein yield only 1 tablespoon sugar, and vegetables - generally 0.2 tablespoons of sugar.
As you can see, everything is very simple, and the conclusion is obvious: giving preference in your food simple carbohydrates, we unwittingly get into your body sugar, whereas complex carbohydrates provide your body with nutrients with a minimum content of sugar.
secret of a perfect figure.
Let's carefully trace the behavior of simple carbohydrates in our body (about the complex did not speak to them all is clear - Of which only benefit). For example, you ate breakfast, drank coffee with sweet buns. True, the perfect start to the day?
Not true, from this beginning is not necessary expect anything good. Once the food arrived in your stomach, it is quickly digested and converted into sugar, which immediately enters the blood. But here in the body immediately lit red light: Excess sugar in the blood.
After the excess is not safe. The body immediately tells the pancreas gland and that produces insulin, which takes the sugar from the blood and turns it into fat. Well done: the body is protected, and you can congratulate the new additional grams. Well, how? Great start to the day?
Nutrition simple carbohydrates causes us constant feeling of hunger, and we are constantly snacking. This happens because the simple carbohydrates give the body empty calories (nutrient content in them, we can say is zero, as and energy value). The only value of simple carbohydrates - sugar and energy, but the surplus immediately turns to fat.
It is a vicious circle: you eat simple carbohydrates - the body responds to excess blood sugar splash of insulin - insulin sugar accumulates in muscle tissue and instructs the liver to process excess blood sugar into fat, storing it in fat cells.
fat - that's not all evil, that we are simple carbohydrates. Occurs violation of an overall balance in the body, and appears on the horizon - cindrom X or metabolic syndrome.
Metabolichesky syndrome is characterized by three main symptoms:
- overweight;
- Arterial hypertension;
- rise in blood sugar;
Metabolic syndrome provokes the development of your body diseases such as diabetes, cardiovascular disease, some forms of cancer.
Conclusion: The importance of carbohydrates for our bodies to overestimate difficult, and the lack of them for the body may simply be a disaster. However, the problem of modern man is not that his lack of carbohydrates, and that
he uses them to four times more than required.
What should I do? Reduce the consumption of carbohydrate? First, review your diet in favor of complex carbohydrates. Remember: a sharp rise in blood sugar produce simple carbohydrates, and its surplus go directly into fat. Clozhnye carbohydrates provide a steady blood sugar levels, its content is optimal and safe for health and for the figure.
order to identify these products, use table of glycemic index. There is clearly seen, the use of any product causes high blood sugar and, consequently, insulin response to process sugar into fat.
Carbohydrates
main nutrients in vegetables and fruits are carbohydrates. Their content depends on the species and varieties of plants, soil, climate and other features.
Carbohydrates make up almost 90% of the total solids in these products. Collapsing in the body, 1 g carbohydrate gives energy equal to 16.7 kJ or 4 kcal. This means that the carbs are high-calorie substances.
Products include garden simple (glucose, fructose, sucrose) and complex (starch, pectin, fiber) carbohydrates, which are formed in plants from carbon dioxide and water through photosynthesis. Their number in most vegetables is less than 5%, while fruits and berries contain about 10% carbohydrates.
in vegetables are starchy carbohydrates, except beets and carrots, which is dominated by sugar. In fruits is mainly contained sugar. "Range," the qualitative composition of carbohydrates depends not only the type and grade of the product, but also on soil-climatic-crystal growth conditions of plants, farming, irrigation conditions, harvesting, ripeness, storage time etc. In apples, for example, in the process of maturation of starch increases and decreases during storage. This is due to the fact that the ripening starch contained in them turns into sugar.
in pome fruit (apples, pears, quince) is mainly dominated by fructose and glucose in them a little and even less sucrose. In stone fruit (plum, apricot, peach), bananas and pineapples more sucrose. In the berries (cherries), glucose and fructose found in approximately equal proportions and sucrose - in a minimum amount.
Fructose is found in many fruits and vegetables. It is highly soluble in water. The richest source of it is watermelon. Fructose - a valuable digestible sugar. She slowly than glucose, is absorbed in the intestine, and therefore, acting in the blood, quickly goes out of her, without causing glut of sugar, which is important for the prevention of diabetes. Up to 70-80% of fructose is retained in the liver. Compared with glucose, it becomes easier into glycogen (animal starch). The human body it is needed as an energy supply material for muscles, organs and systems. There is a direct correlation endurance and performance rights on the content of this substance in the muscles and liver.
way, fructose is absorbed by the body much better than sucrose. In this case, it is 2 times sweeter than sucrose, and 3 times sweeter than glucose. The richer its fruit, the sweeter they taste. High fructose reduces the number of sugar in cooking and drinks that are very important for preparation of food rations caloric restriction.
As I wrote in The Shoe liver in the home, the excess sugar by affecting fat metabolism, enhances the formation of fat leads to obesity. Abundant use of sugar is and violation of cholesterol metabolism, contributing to the formation of gallstones. In this deteriorating state of the intestinal microflora, as it improves the content microorganisms, resulting in increased putrefaction processes and gas production. Similar phenomena are significantly worse develop in the use of fructose.
In the case of low mobility of the human nervous stress, obesity and poor performance of all other intestinal carbohydrate fructose is most preferred.
Glucose (grape sugar) is found in the fruits of a free state, and especially many of the grapes. Because glucose is a part of starch, cellulose, sucrose, it can be formed in the body as a result of the splitting of sucrose, starch and other carbohydrate foods. Glucose is used by the body to supply of brain tissue, muscle work, including the heart, to maintain the desired level of sugar in the blood and the creation of glycogen in the liver. Very often Glucose is assigned as an effective means of postoperative nutrition, weak, and other seriously ill.
Sucrose in large quantities contained in sugar beet and sugar cane. Regardless of the sources of raw sugar, food is almost pure sucrose. Its content in sugar amounts to 99.75%, and refined sugar - 99,9%. Excessive consumption of sugar, especially refined, has an adverse effect on the human body, However, studies of crude beet (the yellow) sugar, "contaminated" biologically active substances contained in the sugar beet, showed that he is not only harmless but useful as a restorative, anticarious and antidiabetic agents.
Based on these data, we can conclusion about the importance of the form in which sugar enters the body. There is no doubt that sacchariferous natural fruits and vegetables have high nutritional and biological value, and their industrial processing of refined products leads to loss of vital elements, which play an important role in metabolism and activity of the whole organism.
Starch is the major carbohydrate plant consisting of a large number of glucose molecules. Rich potato starch, it is somewhat less in legumes and late varieties of apples. A lot of starch in green bananas, and ripe it is 10 times smaller, as it turns into sugar. In other fruits and vegetables, very little starch. Potato starch grains are ovoid shape and larger than those of other plant products. Это определяет рассыпчатость клубней после варки и является важным показателем пищевой ценности и вкусовых свойств картофеля.
В пищеварительном тракте by the enzymes and acids through a series of complex intermediate formations starch is split into molecules of glucose, which then is used in according to the needs of the organism.
high carbohydrate value of fruits and vegetables is still in the fact that many of them found tartronovaya acid, the inhibitory processes of transformation of carbohydrates into fat. It is very rich in carrots, tomatoes, cucumbers and radishes, so their use is essential value in preventing and treating obesity and other diseases associated with metabolic disorders.
Fiber (cellulose) - is the main substance cell walls of plant foods. It is contained in the skins of fruit, seed nests pome fruit in the cell walls. In some vegetables, fiber concentrated in a ring (beet), in others is at the core (carrots). In fruits and vegetables its content reaches 1-2% in berries - 3-5%.
pulp chemical Nature is close to polysaccharides. In contrast to herbivores, cancer of the gastrointestinal tract of people do not produce enzymes that would be cleaved fiber, so we are not able to digest it. However, some bacteria in our intestines produce enzymes (cellulases), under which the fiber is partially cleaved to form soluble compounds, and absorbed. Than softer tissue, so it is better split. If grain foods contain roughage, then vegetables, fruits and berries are a source of soft tissue.
role of fiber is that, in provoking the mechanoreceptors of the gastrointestinal tract, it actively affects the secretory activity of digestion and increases peristalsis of small intestine and colon. Fiber is involved in the formation and excretion of bile acids, which contain cholesterol. This is explained by the fact that the fiber plant foods absorb cholesterol and prevents its absorption into the bloodstream. And as you know, an excess of cholesterol leads to atherosclerosis, coronary heart disease and other
Thus, we can say that among the cellulose fiber helps to normalize and beneficial intestinal microflora plays an important role in reducing the activity of putrefactive microflora is involved in removing toxins and releasing the body from harmful products of metabolism.
Pectins - a group of high- connections, constructed according to the type of polysaccharides, mostly contained in fruits and vegetables.
Unripe fruits and berries contain protopectin, but in the process of maturation under the action of enzymes and organic acids protopektinazy protopectin gradually turns into pectin, which gives the softness of ripe berries. And though the digestive tract of pectin is almost digested, they have a favorable effect on the livelihoods of beneficial microorganisms that live in the intestine, and at the same time promote removal of harmful bacteria.
particular interest is the ability of pectin to form insoluble complex connection with such heavy metals like lead, cobalt, mercury, cadmium, chromium, zinc, iron, etc.
Pectins are able to bind and excrete strontium with 1 g of pectin can bind 160 to 420 mg of strontium. Interacting with cobalt and pectin can bind more than 90% of the metal. By the way, the greatest protective effect in the binding of radioactive metals have apple pectin.
neutralizing action of pectins has found wide application in health care nutrition for the prevention of poisoning with heavy metals, particularly lead, as well as when working with radioactive substances and sources ionizing radiation.
all working with lead, mercury, cadmium and other heavy metals should be eaten fresh pektinsoderzhaschie Products: beets, radishes, eggplant, pumpkin, carrots, cabbage, baked apples, apricots and plums.
Carbohydrates in foods www.galya.ru / clubs / show.php
