Pace modern life, in which, unfortunately, there is not enough time for either proper rest or rational nutrition, makes itself felt by disruptions in the functioning of the body.

But the time comes when, in the “arms race,” we still pay attention to constant fatigue, apathy, Bad mood. And this is just the tip of the iceberg.

A little more time passes and they start to bother us discomfort in the intestinal and stomach areas. But that’s not all: in the mirror, instead of a fit and slender beauty, we see a tired woman who is slowly but surely beginning to gain excess weight.

And the reason for such “amazing transformations” often lies in poor nutrition, namely a deficiency of carbohydrates. We’ll talk further about how to make up for this deficiency, and with which carbohydrates.

Carbohydrates

Carbohydrates are the main suppliers of energy to the body: they provide the body with 50–60 percent of energy. Our brain especially needs carbohydrates.

It is also important that carbohydrates are an integral part of the molecules of certain amino acids involved in the formation of enzymes and nucleic acids.

Carbohydrates are divided into two groups:

• complex (or complex) - polysaccharides contained in natural products;
• simple (they are also called easily digestible) - monosaccharides and disaccharides, as well as isolated carbohydrates present in milk, some fruits and foods that have been chemically processed (in addition, carbohydrates of this group are found in refined sugar, as well as sweets).

It must be said that the human body in general and the brain in particular are mostly benefited by complex carbohydrates that come with protein foods. Such carbohydrates have long molecular chains, so their absorption takes a long time. As a result, carbohydrates do not enter the bloodstream large quantities, thereby eliminating the strong release of insulin, which leads to a decrease in blood sugar concentration.

There are three types of carbohydrates:

• monosaccharides;
• disaccharides;
• polysaccharides.

Monosaccharides

The main monosaccharides are glucose and fructose, consisting of one molecule, due to which these carbohydrates are quickly broken down and immediately enter the blood.

Brain cells are “fuelled” with energy thanks to glucose: for example, daily norm glucose required for the brain is 150 g, which is one fourth of the total amount of this carbohydrate received per day from food.

The peculiarity of simple carbohydrates is that they are quickly processed and are not transformed into fats, while complex carbohydrates (if consumed excessively) can be stored in the body as fat.

Monosaccharides are present in large quantities in many fruits and vegetables, as well as honey.

Disaccharides

These carbohydrates, which include sucrose, lactose and maltose, cannot be called complex, since they contain residues of two monosaccharides. Digestion of disaccharides requires more long time compared to monosaccharides.

Interesting fact! It has been proven that children and adolescents respond to increased consumption of carbohydrates found in refined (or refined) foods with so-called hyperactive (or hyperactive) behavior. In case of consistent exclusion from the diet of such foods as sugar, white flour, pasta And white rice, behavioral disorders will decrease significantly. It is important to increase the consumption of fresh vegetables and fruits, legumes, nuts, and cheese.

Disaccharides are present in dairy products, pasta and products containing refined sugar.

Polysaccharides

Polysaccharide molecules include tens, hundreds, and sometimes thousands of monosaccharides.

Polysaccharides (namely starch, fiber, cellulose, pectin, inulin, chitin and glycogen) are most important for the human body for two reasons:

• they take a long time to digest and absorb (unlike simple carbohydrates);
• contain many useful substances, including vitamins, minerals and proteins.

Many polysaccharides are present in plant fibers, as a result of which one meal, the basis of which is raw or boiled vegetables, can almost completely satisfy the body’s daily requirement for substances that are sources of energy. Thanks to polysaccharides, firstly, the required sugar level is maintained, and secondly, the brain is provided with the nutrition it needs, which is manifested by increased concentration, improved memory and increased mental activity.

Polysaccharides are found in vegetables, fruits, grains, meat, and animal liver.

Benefits of carbohydrates

• Stimulating peristalsis of the gastrointestinal tract.
• Absorption and elimination of toxic substances and cholesterol.
• Security optimal conditions for the functioning of normal intestinal microflora.

• Strengthening the immune system.
• Normalization of metabolism.
• Ensuring proper liver function.
• Ensuring a constant supply of sugar in the blood.
• Prevention of the development of tumors in the stomach and intestines.
• Replenishment of vitamins and minerals.
• Providing energy to the brain, as well as the central nervous system.
• Promoting the production of endorphins, which are called “hormones of joy.”
• Relief of premenstrual syndrome.

Daily requirement of carbohydrates

The need for carbohydrates directly depends on the intensity of mental and physical activity, averaging 300–500 g per day, of which at least 20 percent should be easily digestible carbohydrates.

Elderly people should include no more than 300 g of carbohydrates in their daily diet, while the amount of easily digestible carbohydrates should vary between 15 and 20 percent.

In case of obesity and other diseases, it is necessary to limit the amount of carbohydrates, and this should be done gradually, which will allow the body to adapt to the altered metabolism without any problems. It is recommended to start the restriction with 200 - 250 g per day for a week, after which the amount of carbohydrates consumed with food is increased to 100 g per day.

Important! A sharp decrease in the consumption of carbohydrates over a long period of time (as well as their lack of nutrition) leads to the development of the following disorders:

• lowering blood sugar;
• significant decline in mental and physical activity;
• weaknesses;
• weight loss;
• disruption of metabolic processes;
• constant drowsiness;
• dizziness;
• headaches;
• constipation;
• development of colon cancer;
• hand tremors;
• feeling hungry.

The listed phenomena disappear after eating sugar or other sweet foods, but the intake of such products should be dosed, which will protect the body from gaining extra pounds.

Important! An excess of carbohydrates (especially easily digestible ones) in the diet is also harmful to the body, which contributes to an increase in sugar, as a result of which some of the carbohydrates are not used, going to the formation of fat, which provokes the development of atherosclerosis, cardiovascular diseases, flatulence, diabetes, obesity, and caries.

What foods contain carbohydrates?

From the list of carbohydrates below, everyone can create a completely varied diet (taking into account the fact that this is far from full list products containing carbohydrates).

Carbohydrates are found in the following foods:

• cereals;
• apples;
• legumes;
• bananas;
• cabbage of different varieties;
• whole grain cereals;
• zucchini;
• carrots;
• celery;
• corn;
• cucumbers;
• dried fruits;
• eggplants;
• wholemeal bread;
• lettuce leaves;
• low-fat yogurt;
• corn;
• durum wheat pasta;
• onion;
• oranges;
• potatoes;
• plum;
• spinach;
• strawberries;
• tomatoes.

Only balanced diet will provide the body with energy and health. But for this you need to properly organize your diet. And the first step to healthy eating will be a breakfast consisting of complex carbohydrates. So, a serving of whole grain porridge (without dressings, meat and fish) will provide the body with energy for at least three hours.

In turn, when consuming simple carbohydrates (we are talking about sweet baked goods, various refined foods, sweet coffee and tea), we experience an instant feeling of fullness, but at the same time a sharp rise in blood sugar occurs in the body, followed by a rapid decline, after which it appears again. feeling of hunger. Why is this happening? The fact is that the pancreas is very overloaded, since it has to secrete large amounts of insulin in order to process refined sugars. The result of such an overload is a decrease in sugar levels (sometimes below normal) and the appearance of a feeling of hunger.

To avoid these violations, let's consider each carbohydrate separately, determining its benefits and role in providing the body with energy.

Glucose

Glucose is rightfully considered the most important simple carbohydrate, which is the “building block” that participates in the construction of most food disaccharides and polysaccharides. This carbohydrate helps fats in the body “burn” in full.

Important! In order for glucose to enter the cells, insulin is required, in the absence of which, firstly, the blood sugar level increases, and secondly, the cells begin to experience severe energy deficiency.

Glucose is the fuel that supports all processes in the body without exception. Thanks to this carbohydrate, it provides full-time job the body under strong physical, emotional, and mental stress. Therefore, it is extremely important to maintain its normal level at a constant level.

The blood glucose level varies between 3.3 – 5.5 mmol/l (depending on age).

Benefits of glucose:

• neutralization of toxic substances;
• elimination of symptoms of intoxication;
• helping to cure diseases of the liver, gastrointestinal tract, cardiovascular, and nervous systems.

Lack or excess of glucose can lead to the development of the following disorders and diseases:

• changes in acid-base balance;
• disruption of carbohydrate-fat and protein metabolism;
• decrease or increase blood pressure;
• diabetes mellitus;
• weaknesses;
• worsening mood.

What foods contain glucose?

From the whole variety of carbohydrate-containing products greatest number glucose is present in grapes (for this reason, glucose is often called "grape sugar").

In addition, glucose is found in the following foods:

• cherry;
• watermelon;
• cherries;
• melon;
• raspberry;
• strawberries;
• plum;
• carrot;
• banana;
• pumpkin;
• figs;
• white cabbage;
• potato;
• dried apricots;
• grains and cereals;
• raisin;
• pears;
• apples.

Glucose is also contained in honey, but only together with fructose.

Fructose

Fructose is not only the most common, but also the most delicious carbohydrate, found in all sweet fruits and vegetables, as well as in honey.

The main advantage of fructose, whose calorie content is 400 kcal per 100 g, is that this carbohydrate is almost twice as sweet as sugar.

Important! Unlike glucose, fructose does not need insulin to enter the blood and then into tissue cells: thus, fructose is removed from the blood in a fairly short period of time, so sugar rises much less than after consuming glucose. Thus, fructose can be consumed without harm to health by diabetics as a source of carbohydrates.

Benefits of fructose:

• normalization of blood sugar levels;
• strengthening immunity;
• reducing the risk of caries, as well as diathesis;
• preventing the accumulation of carbohydrates;
• dulling of hunger;
• acceleration of recovery after intense physical and mental stress;
• reducing the caloric content of food.

Harm from fructose

Excessive consumption of fructose can trigger the development of diabetes, obesity and fatty liver. Why? This simple carbohydrate stimulates the production of insulin to the least extent (compared to other carbohydrates), which over time can provoke immunity to this hormone, which is a kind of indicator that signals satiety. If insulin is not released, the body will not be able to assess a sufficient amount of energy, and, therefore, will continue to gain it, but in the form of fat deposits.

What foods contain fructose?

It is important to adhere to the average daily dose of fructose consumption, which for an adult is no more than 50 g.

Fructose is found in the following foods:

• corn syrup and its by-products;
• apples;
• grapes;
• dates;
• watermelons;
• pears;
• raisins;
• dried figs;
• blueberries;
• melon;
• persimmon;
• tomatoes;
• sweet red pepper;
• sweet onions;
• cucumbers;
• zucchini;
• white cabbage;
• honey;
• juices

Sucrose (sugar)

Sucrose is a well-known white sugar, which is called "empty carbohydrate" , since it does not contain such nutrients like vitamins and minerals.

Today, discussions continue regarding the benefits and harms of this disaccharide. Let's try to understand this issue.

The benefits of sugar

• Ensuring normal brain function.
• Increased performance.
• Uplifting mood, which is important in modern life full of stress.
• Providing the body with energy (sugar is quickly broken down in the gastrointestinal tract into glucose and fructose, which are absorbed into the blood).

In turn, a deficiency of sugar in the body can cause irritation, dizziness and severe headaches.

The harm of sugar

• Metabolic disorders, which leads to the development of obesity and diabetes.
• Destruction of tooth enamel.
• Displacement of B vitamins from the blood, which can provoke sclerosis, heart attack and vascular diseases.
• Disruption of the musculoskeletal system.
• Brittle hair and nails.
• The appearance of acne and allergic rashes.

In addition, excessive love for sweets in children often develops into neuroses and causes hyperactivity.

What to do? Quit sugar completely? But the benefits of this carbohydrate are undeniable. There is a way out - and this is moderation in the use of this product.

During the research, the optimal daily intake of sugar was determined, which for an adult was 50–60 g, which corresponds to 10 teaspoons.

BUT! By "norm" is meant sugar in pure form, as well as sugar contained in vegetables, fruits, juices, confectionery and other products that contain this carbohydrate. Therefore, you should consume sugar responsibly and carefully.

Important! There is an alternative to white sugar - and this is brown sugar, which does not undergo any additional purification after separation from the raw materials (such sugar is also called unrefined). Brown sugar has fewer calories than biological value higher. However, we should not forget that the difference between refined and unrefined sugar is not very large, so the consumption of both types should be moderate.

What foods contain sucrose?

Natural sources of sucrose in its pure form are sugar beets and sugar cane.

In addition, sucrose is present in sweet fruits, fruits, as well as berries and vegetables.

Lactose

Lactose, called “milk sugar,” is a disaccharide that is broken down by the lactase enzyme in the intestine into glucose and galactose, which are absorbed by the body. This carbohydrate is found in milk and dairy products.

Benefits of lactose:

• providing the body with energy;
• facilitating calcium absorption;
• normalization of intestinal microflora due to the development of beneficial lactobacilli;
• stimulation of nervous regulation processes;
• prevention of the development of cardiovascular diseases.

Harm from lactose

This carbohydrate can cause harm when the human body lacks (or is present in insufficient quantities) the lactase enzyme, which promotes the digestibility of lactose. Lactase deficiency provokes milk intolerance and contributes to intestinal disorders.

Important! If you are lactose intolerant, it is recommended to consume fermented milk products, in which most of this carbohydrate is fermented to lactic acid, which is well absorbed by the body.

Interesting fact! Pure lactose is used in the production of various food products, dietary supplements and medicines aimed at preventing and treating dysbiosis.

What foods contain lactose?

As mentioned above, milk and dairy products are most enriched with lactose, containing up to 8 percent of this carbohydrate per 100 ml of product.

In addition, lactose is present in the following foods that everyone loves:

• bread;
• products for diabetics;
• confectionery;
• powdered milk;
• whey and related by-products;
• condensed milk;
• margarine;
• ice cream;
• coffee cream (both dry and liquid);
• sauces and salad dressings (ketchup, mustard, mayonnaise);
• cocoa powder;
• flavor enhancers.

Lactose is not contained in the following products:

• coffee;
• fish;
• soybean and its by-products;
• fruits;
• vegetables;
• eggs;
• nuts;
• vegetable oils;
• legumes and grains;
• meat.

Maltose

“Malt sugar” is what the natural disaccharide maltose is often called.

Malt sugar is a product of natural fermentation of malt contained in sprouted, dried and ground cereal crops (we are talking about rye, rice, oats, wheat and maize).

This sugar has a less cloying and sweet taste (unlike cane and beet sugar), due to which it is used in food industry during production:

• baby food;
• muesli;
• beer;
• confectionery products;
• dietary products (for example, cookies and crispbread);
• ice cream

In addition, it is maltose that is used in the production of molasses, which is an integral component of beer.

Maltose is not only an excellent source of energy, but also a substance that helps the body obtain B vitamins, fiber, amino acids, macro- and microelements.

This disaccharide can cause harm if it is consumed excessively.

What foods contain maltose?

IN large quantities maltose is present in sprouted grains.

In addition, small amounts of this carbohydrate are found in tomatoes, oranges, yeast, honey, molds, as well as in pollen, seeds and nectar of some plants.

Starch

Starch belongs to the class of complex carbohydrates with high energy value, as well as easy digestibility. This polysaccharide, passing through the gastrointestinal tract, is transformed into glucose, which is absorbed in a maximum of 4 hours. It is starch that accounts for about 80 percent of carbohydrates consumed in food.

But! To maximize the absorption of this carbohydrate, it is not recommended to consume it simultaneously with protein products, the digestion of which requires alkaline acid (it is also necessary for the absorption of starch, which provokes the deposition of fat in cells). In order for the absorption of starchy vegetables to take place in optimal mode, and the body received the required amount of vitamins and microelements, the consumption of starch should be combined with the intake of fats contained in vegetable oil, cream and sour cream.

Benefits of starch:

• reduction of cholesterol in the blood serum, as well as in the liver, which prevents the development of sclerosis;
• removing excess water from the body;
• relieving inflammatory processes, which is especially important for people with ulcers;
• normalization of digestion;
• normalization of metabolism;
• slowing down the absorption of sugar, which helps reduce its level after eating;
• reduction of skin irritations.

Harm of starch

Starches can be natural (found in natural products) and refined (obtained under conditions industrial production). It is refined starch that is harmful, increasing inulin during digestion and promoting the development of atherosclerosis, pathology of the eyeball, metabolic disorders and hormonal balance.

Therefore, if possible, you should exclude from your diet products that contain powdered starch (one of these products is bread made from premium flour).

Important! Consumption of excessive amounts of natural starch can lead to flatulence, bloating and stomach cramps.

What foods contain starch?

Starch is found in large quantities in grains and legumes, cereals, pasta, mangoes, bananas, root vegetables, and tubers.

Starch is also present in the following products:

• zucchini;
• carrots;
• rye, rice, corn and wheat flour;
• beets;
• potatoes;
• oat and corn flakes;
• soybean and its by-products;
• bread;
• horseradish;
• ginger;
• garlic;
• pumpkin;
• artichokes;
• kohlrabi;
• chicory;
• mushrooms;
• sweet pepper;
• parsley and celery root;
• radish.

Important! To preserve nutrients and useful properties starch, it is recommended to steam starchy foods or eat them fresh.

Important! Heat-treated foods containing starch are more difficult to digest than raw foods.

Interesting fact! To check whether a vegetable or fruit contains starch, you can do a simple test that involves dropping a drop of iodine onto a cut of the vegetable or fruit. If after a few minutes the drop turns blue, it means that the product being tested contains starch.

Fiber

Fiber, which belongs to the class of polysaccharides, is a fiber that forms the basis of plants (this includes fruits and vegetables, berries and root vegetables).

Important! Fiber is practically not absorbed into the intestines, but at the same time it takes active participation in the normalization of the gastrointestinal tract.

Benefits of fiber:

• formation of feces;
• improvement motor function intestines;
• prevention of constipation;
• promoting the elimination of cholesterol;
• improved bile secretion;
• dulling of hunger;
• absorption and removal of waste and toxins;
• promoting the digestion of carbohydrates;
• prevention of cardiovascular diseases and colon cancer;
• preventing the formation of gallstones;
• maintaining normal intestinal microflora;
• helping to reduce fat layers.

Important! Fiber prevents the rapid absorption of glucose monosaccharide into small intestine, thereby protecting the body from sudden changes in blood sugar.

What foods contain fiber?

The required daily intake of pure fiber (that is, without taking into account the mass of the product from which this carbohydrate is obtained) is at least 25 g.

Fiber is found in large quantities in the outer coverings of grains, seeds and beans, as well as in the peels of vegetables and fruits (especially citrus fruits).

In addition, this polysaccharide is found in the following foods:

• bran;
• cereals;
• nuts;
• seeds;
• berries;
• bakery products from wholemeal flour;
• dried fruits;
• greenery;
• carrots;
• cabbage of different varieties;
• green apples;
• potatoes;
• seaweed.

Important! Fats, sugar, dairy products, cheeses, meats and fish do not contain fiber.

Cellulose

Cellulose is the main building material, used in flora: yes, soft upper part plants mainly contain cellulose, which includes such elements like carbon, oxygen, hydrogen.

Cellulose is a type of fiber.

Important! Cellulose is not digested by the human body, but it is extremely useful for it as “roughage”.

The benefits of cellulose

Cellulose perfectly absorbs water, thereby facilitating the work of the colon, which helps to effectively combat the following disorders and diseases:

• constipation;
• diverticulosis (formation of pouch-shaped protrusions of the intestinal wall);
• spasmodic colitis;
• haemorrhoids;
• colon cancer;
• varicose veins veins

What foods contain cellulose?

The following products are enriched with cellulose:

• apples;
• beet;
• Brazil nuts;
• cabbage;
• carrot;
• celery;
• green beans;
• pear;
• peas;
• uncrushed cereals;
• bran;
• pepper;
• lettuce leaves.

Pectin

From Greek, the name of this carbohydrate, which is a type of fiber, is translated as “curdled” or “frozen.” Pectin is an adhesive substance exclusively of plant origin.

Entering the body, pectin performs a dual function: firstly, it removes harmful cholesterol, toxins and carcinogens; secondly, it provides tissues with glucose, which reduces the risk of developing cardiovascular diseases, diabetes and cancer.

Benefits of pectin:

• stabilization of metabolism;
• improvement of peripheral blood circulation;
• normalization of intestinal motility;
• elimination of manifestations of chronic intoxication;
• enriching the body with organic acids, vitamins and minerals;
• slowing down the absorption of sugar after eating, which is extremely useful for people with diabetes.

In addition, this carbohydrate has enveloping, astringent, anti-inflammatory and analgesic properties, making it suitable for people with gastrointestinal disorders and peptic ulcers.

Harm of pectin

Excessive consumption of pectin may cause the following reactions:

• decreased absorption of beneficial minerals such as iron, calcium, magnesium and zinc;
• fermentation in the colon, accompanied by flatulence and decreased digestibility of proteins and fats.

Important! WITH natural products pectin enters the body in small doses that cannot lead to an overdose, while this polysaccharide can cause harm to health with excessive consumption of dietary supplements.

What foods contain pectin?

The daily intake of pectin in its pure form is about 20 - 30 g. If the diet is enriched with fruits, vegetables and herbs, then there is no need to obtain pectin from synthetic additives.

List of products containing pectin:

• apples;
• citrus;
• carrot;
• cauliflower and white cabbage;
• dried peas;
• green beans;
• potato;
• green;
• strawberries;
• strawberry;
• roots.

Inulin

Inulin belongs to the class of natural polysaccharides. Its effect is similar to that of a prebiotic, that is, a substance that, almost without being adsorbed in the intestines, activates metabolism and the growth of beneficial microflora.

Important! Insulin is 95 percent fructose, one of the functions of which is to bind glucose and remove it from the body, thereby reducing the concentration of sugar in the blood.

Benefits of inulin:

• removal of toxins;
• normalization of the gastrointestinal tract;
• improved absorption of both vitamins and minerals;
• strengthening immunity;
• reducing the risk of developing cancer;
• eliminating constipation;
• improved insulin absorption;
• preventing the formation of blood clots;
• normalization of blood pressure;
• promoting the excretion of bile.

Important! Inulin is easily absorbed by the human body, as a result of which it is used in medicine for diabetes mellitus as a substitute for starch and sugar.

What foods contain inulin?

The leader in inulin content is rightfully recognized as Jerusalem artichoke, whose edible tubers taste qualities reminiscent of the familiar taste of potatoes. Thus, Jerusalem artichoke tubers contain about 15–20 percent inulin.

In addition, inulin is found in the following products:

• garlic;
• chicory;
• banana;
• dandelion;
• echinacea;
• barley;
• rye;
• burdock;
• elecampane;
• agave.

Interesting fact! Today, inulin is actively used in the production of many food products and drinks: ice cream, cheeses, meat products, muesli, sauces, juices, baby food, bakery, pasta and confectionery products.

Chitin

Chitin (translated from Greek "chitin" means "clothing") is a substance that is part of the exoskeleton of both arthropods and insects.

Interesting fact! Chitin is one of the most common polysaccharides in nature: for example, every year on planet Earth, about 10 gigatons of this substance are formed and decomposed in living organisms.

Important! In all organisms that produce and use chitin, it is not present in pure form, but only in combination with other polysaccharides.

Benefits of chitin:

• protection from radioactive radiation;
• suppression of the growth of cancer cells by neutralizing the effects of carcinogens and radionuclides;
• prevention of heart attacks and strokes by enhancing the effect of blood thinners;
• strengthening immunity;
• lowering blood cholesterol levels, which prevents the development of atherosclerosis and obesity;
• improved digestion;
• stimulating the growth of beneficial bifidobacteria, which contributes to the normalization of the gastrointestinal tract;
• elimination of inflammatory processes;
• acceleration of tissue regeneration processes;
• lowering blood pressure;
• decrease in blood sugar.

What foods contain chitin?

Chitin is found in its pure form in the exoskeleton of crabs, shrimp and lobsters.

In addition, this substance is present in certain types of algae, mushrooms (the most popular among our compatriots are honey mushrooms and oyster mushrooms), and yeast. By the way, butterfly wings and ladybugs also contain chitin.

But that’s not all: for example, in Asian countries, the lack of chitin is compensated by eating locusts, crickets, beetles and their larvae, worms, grasshoppers, caterpillars and cockroaches.

Glycogen

Glycogen (this carbohydrate is also called “animal starch”) is the main form of glucose storage, and this kind of “conserved energy” can make up for glucose deficiency in a short period of time.

About what we're talking about? Carbohydrates entering the body with food during the passage digestive tract are broken down into glucose and fructose, which provide human systems and organs with energy. But some of these monosaccharides enter the liver, depositing it in the form of glycogen.

Important! It is glycogen, “preserved” in the liver, that has an important role in maintaining the concentration of glucose in the blood at the same level.

Important! Glycogen concentrated in the liver is almost completely depleted 10 to 17 hours after eating, while the content of muscle glycogen decreases significantly only after prolonged and intense physical activity.

A decrease in glycogen concentration is signaled by a feeling of fatigue. As a result, the body begins to receive energy from fat or muscle, which is extremely undesirable for those who purposefully build muscle mass.

Spent glycogen must be replenished within one to two hours, which will help avoid an imbalance between fats, carbohydrates, and proteins.

What foods contain glycogen?

Glycogen is not present in foods in its pure form, but to replenish it it is enough to eat carbohydrate-containing foods.

To be active, the human body must receive a daily amount of energy. Without this, he will not be able to perform even the simplest tasks, and this guarantees health problems and deterioration in overall well-being. Carbohydrates are suppliers of that same energy, indispensable for the normal functioning of all systems.

Why are carbohydrates needed? What are the dangers of their excess and deficiency, what are they, what are carbohydrates and what foods do they contain? All these issues will be discussed in the article.

It is important to consume at least the minimum daily intake of carbohydrates, primarily because these substances are the body’s main energy source. This is a primary, but far from their only function. In addition to providing energy, carbohydrates perform the following tasks:

• Participate in the formation of natural immunity and the fight against infectious diseases
• Are integral part cell membranes
• Take part in the functioning of the gastrointestinal tract, contribute to the timely removal of toxins from the body
• They play an important role in the synthesis of nucleic acids, fats, in particular cholesterol, and other organic compounds
• Used in the food and medical industries

Carbohydrate-containing foods should not be neglected, especially for people whose lifestyle requires constant movement and high energy costs. In case of carbohydrate deficiency in the human body, disturbances will inevitably arise and unpleasant symptoms will appear, namely:

• Chronic fatigue, apathy. Not receiving enough energy from incoming carbohydrates, the body begins to replenish its reserves with the help of other compounds - proteins and lipids. This is a costly process, so even with a normal rhythm of life a person will feel tired. Attention and concentration drop, memory problems arise.
• Weight instability. If there is a lack of carbohydrates, weight will initially decrease due to water loss, but not for long. When the blood sugar level rises, the hormone insulin begins to work, which is also responsible for the accumulation of lipid reserves in the body. Thus, extra pounds will come back again.
• Loss of strength. The reason, again, is a lack of energy. A person experiencing a carbohydrate deficiency will be constantly tired, no matter how much time he spends on sleep and rest.
• Headaches. This happens due to lack of sugar in the blood. When the body uses up all its glucose reserves, fats are used, and this process is often accompanied by weakness and dizziness.
• Problems with stool. With a lack of fiber, the functioning of the gastrointestinal tract is disrupted, causing constipation and abdominal pain.

But you shouldn’t greatly exceed the norm - it’s not always safe. Due to an excess of carbohydrates, the following may occur:

• Hyperactivity
• Problems concentrating
• Trembling in the body

All these symptoms are caused by excess sugar. In addition, in case of excessive consumption of carbohydrates, a person will experience rapid weight gain - insulin, which fights excess incoming glucose, will convert it into fat.

Carbohydrate needs

The average daily intake of carbohydrates depends on many factors - a person’s lifestyle, his age, weight, external conditions. The optimal option is considered to be 300-450g per day. A person of working age needs to consume about 50g of simple carbohydrates and 300-400g of complex carbohydrates daily.

Children need carbohydrates the most. A growing body requires more energy, so it is important to ensure that the child’s diet has enough of these substances.

The minimum daily carbohydrate intake is 100g. If this rule is not followed, serious problems begin in the functioning of the body.

What are there

Carbohydrates are classified into two categories, namely simple and complex.

1. Simple carbohydrates. They are classified as monosaccharides and disaccharides; This group includes the well-known sucrose and fructose. The structure of simple carbohydrates is simple, which is why they got their name. They quickly break down in the body and instantly enter the blood, saturating it with energy. Simple carbohydrates include:

• Sucrose . Beet sugar, which can be hydrolyzed into fructose and glucose under the influence of acid or enzyme. Sucrose is found in all plants, especially in sugar cane and beets. Its most common and accessible source is ordinary sugar.
• Fructose. Fruit sugar is found in free form in some fruits and bees' honey. Fructose is involved in the process of metabolism and carbohydrate synthesis.
• Glucose. Grape sugar is necessary to supply living cells with energy. Glucose is often used in the confectionery industry and is found in ripe fruits, berries, grape juice.
• Maltose . Malt sugar is broken down to form two molecules of glucose. Easily absorbed by the body, it can be found in large quantities in sprouted grains.

1. Complex carbohydrates. Consist of monosaccharides and have more complex structure than simple carbohydrates. Once in the body, they are broken down and absorbed more slowly, so the level of glucose in the blood rises gradually. Complex carbohydrates maintain body tone and normalize the functioning of the gastrointestinal tract, and also give a feeling of fullness for a long time. for a long time. Among them are:

• Starch. It is formed in plants and is low in calories. Stimulates the body's metabolic processes, controls blood sugar levels, and has a positive effect on the immune system. Especially in some cereals and potatoes.
• Fiber. It is a coarse fiber found in vegetables, fruits, and legumes. Improves intestinal function, but is poorly absorbed and is almost completely eliminated from the body.
• Glycogen. This is a reserve carbohydrate for animals and humans. Saturates the blood with glucose, necessary for building muscles. A lot of starch is found in mushrooms, yeast and sweet corn.
• Pectins. Helps the body get rid of toxins and toxic substances, bind and remove excess cholesterol formed in the liver. They are found in large quantities in apples and are practically not digested by the intestines.

How are they absorbed?

During the oxidation process, carbohydrates are broken down and processed into glucose. Sugar is released into the blood, and its amount depends on the volume and quality of carbohydrate-containing food eaten. The simpler the carbohydrate, the more sugar enters the body during its breakdown.

Increased sugar content provokes the production of the hormone insulin. It distributes energy between cells, and its excess is stored by the body in the liver. After consuming carbohydrates, your sugar levels will drop and return to normal within a few hours.

Based on the degree of digestibility, carbohydrates are divided into three groups:

• Quickly digestible
• Slowly digestible
• Indigestible

Plant carbohydrates can also be divided into categories:

• Digestible
• Indigestible

The latter include starch, cellulose and pectins. Only starch supplies energy; the action of pectin and cellulose is aimed at removing waste and toxins from the body.

What carbohydrates are best to eat?

It is important to know which foods are proteins and fats and which are carbohydrates so that foods with the right ingredients make up your diet and provide a healthy diet.

Both complex and simple carbohydrates are important in their own way. Simple representatives are recommended in cases where it is necessary to short term restore strength after heavy physical activity– for example, training. An instant release of sugar into the blood will give the body the necessary energy. Foods rich in monosaccharides and disaccharides, such as honey or chocolate, are best.

Complex carbohydrates are suitable if the work takes a long period of time. They will be digested more slowly and will leave you feeling full for several hours.

When losing weight, it will be better to limit yourself to only complex carbohydrates - a lot of sugar in the body will interfere with getting rid of excess weight. And it is worth remembering that large quantities of simple carbohydrates are dangerous and can cause harm to the body.

Foods containing carbohydrates

This macronutrient is found in a wide variety of foods. But not all of them are equally useful, so it is important to be able to classify foods rich in carbohydrates in order to eat properly. Complex carbohydrates in the diet should be six to seven times more than simple ones.

Simple carbohydrates contain:

• Confectionery
• Alcoholic drinks
• Sweet carbonated and non-carbonated drinks
• Sugar
• Chocolate
• Jams, marmalade
• Glucose syrups
• Bakery products
• Sweet canned food
• Dried fruits
• Almost any fast food
• Ice cream
• Compotes
• Compotes
• Pumpkin
• Sugar beet
• Muesli
• Almost all types of fruits
• Almost all types of berries

Products containing complex carbohydrates include:

Fast carbohydrates are simple and easily digestible carbohydrates that have a high glycemic index. Essentially, they consist of minimum quantity structural elements (just one or two molecules, and not hundreds, like in). In most cases, such carbohydrates have a pronounced sweet taste (sugar, glucose) and are highly soluble in water.

The harm of simple carbohydrates lies in the fact that regular consumption of foods containing a significant amount of such carbohydrates leads to gradual metabolic disorders. It is an excess of fast carbohydrates in the diet that leads to excess weight gain (especially in the abdomen and thighs), the development of insulin resistance (the first step on the path to diabetes) and obesity.

Unlike complex carbohydrates (starch or starch), fast carbohydrates take only a few minutes to be processed into blood sugar, provide a burst of energy and trigger an increase in insulin levels - which means they have a high glycemic index. If this energy is not quickly used, its excess will go into fat reserves.

Examples of fast carbohydrates

Typical examples of simple carbohydrates are sugar in all its forms (from table sugar and coconut sugar to jam, chocolate, honey and sweet fruits), as well as most white flour products (primarily bread, pasta and sweet pastries). In fact, any sweets are 70-80% fast carbohydrates.

It is important to understand that sugar in its pure form appeared quite recently - and that is why it is harmful to metabolism. So that our body ancient ancestor received the amount of sugar equivalent to one can of cola, he would have to eat several meters of a plant called “sugar cane”. Honey, another source of fast carbohydrates, has always been considered a delicacy available only in exceptional cases.

Simple carbohydrates: food table

Let us remind you once again that those contained in food products are fundamentally different from each other. Some products contain fast and easily digestible carbohydrates, others contain slow ones, and others contain a combination various types. Some of them are digested quite quickly and release their energy to the body (simple carbohydrates), others - much more slowly (complex carbohydrates).

Let us also note that Orange juice(even freshly squeezed) is a source of fast carbohydrates, just like a whole orange. In a glass of anyone fruit juice Almost the same amount of sugar as regular cola. Availability of vitamin C and small quantity Dietary fiber (fiber) is not able to reduce the harm of natural sugar contained in sweet fruits.

In addition, regular potatoes, formally considered a product with slow carbohydrates (it contains starch, not glucose), should also be under special attention those who want to lose weight - boiled potatoes have a very high. Sweet potato can be its replacement ( sweet potato), closer to pumpkin and carrots. The advantage of these vegetables is their high vitamin A content.

Why are fast carbohydrates dangerous?

Absorbed in just a few minutes, fast carbohydrates sharply increase blood sugar levels. To use this sugar properly, the body synthesizes the hormone insulin, which forces these calories to be used either for current needs (both for physical activity and for general metabolic processes) or sends them to fat stores.

A sharp spike in blood sugar levels and its subsequent decrease provokes a feeling of weakness and fatigue, perceived by many as hunger. It is this specific feeling that provokes you to eat something sweet to increase blood sugar levels, leading to overeating and obesity. This is why fast carbohydrates are essentially addictive.

Fast carbohydrates and glucose

The most important harm caused by regular consumption of large doses of fast carbohydrates without the proper level of physical activity is a gradual disruption of the mechanisms of glucose absorption. It’s as if the body stops “noticing” sugar in the blood and cannot properly utilize it. Blood glucose levels rise, putting both the brain and metabolism at risk.

This disease is called “” and develops in most cases precisely because of a sedentary lifestyle and poor nutrition, rich various sweets, flour products and low in fiber. Symptoms include obesity, general and muscle weakness, chronic depression and persistent dry mouth.

Fast carbohydrates before training

Despite the fact that in most cases fast carbohydrates harm the normal functioning of the body, they can be useful for athletes. By consuming 20-30 g of fast carbohydrates before training (approximately 20-25 minutes before the start), overall performance increases, helping to carry out the training more effectively. In essence, fast carbohydrates become fuel for muscles. The work is based on this principle.

On the other hand, consuming simple carbohydrates before training to lose weight almost completely stops the fat burning process. Unfortunately, sports drinks like Powerade and Gatorade (manufactured by Coca-Cola and PepsiCo) contain significant amounts of sugar and are strictly not recommended for those looking to lose weight through cardio.

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Products containing fast (or simple) carbohydrates are primarily sugar and honey, as well as ice cream, baked goods, sweet fruits and vegetables and various drinks (from sweet soda to “sports” isotonic drinks). Examples of complex carbohydrates include cereals, beans and legumes, green vegetables and various pastas.

Scientific sources:

1. Physiology carbohydrates,
2. Diabetes OMS,
3. Carbohydrates,
4. Carbohydrates in human nutrition,