It is known that the main amount of carbohydrates entering our body in the composition of dishes is mainly contained in food products of plant origin. The greatest amount of carbohydrates is found in various grades of bread (on average from 40 to 50 grams in 100 grams of product), in cereals (about 65-70 grams), pasta (70-75 grams). A very large amount of carbohydrates is found in confectionery. Suffice it to say that sugar, which is an obligatory component for the production of sweets, cakes, cakes, chocolate and other sweets, is practically pure 100% carbohydrate.
The share of carbohydrates in human nutrition is considered optimal in an amount of 56% of the total calorie content of the daily diet. Considering that 1 gram of carbohydrates gives 4 kilocalories during the cleavage in the body, and the menu for an adult woman should provide 2600-3000 kcal per day, then, accordingly, carbohydrates should be supplied with approximately 1500-1700 kilocalories. This energy value corresponds to 375-425 grams of carbohydrates.
However, it is not enough to plan the total amount of these food components in the menu and take into account their caloric content to ensure full nutrition. The fact is that about 80% of all carbohydrates should be represented by components that are slowly digested in the gastrointestinal tract. Examples of such substances are starch, a high content of which is noted in bread and flour products, cereals, potatoes. The rest of the body's need for carbohydrates should be met by monosaccharides and disaccharides. The most important monosaccharides include glucose and fructose - there are many of them in various vegetables and fruits that have a sweetish flavor. Of the disaccharides, we are most known and available sucrose, or, as we call this substance in ordinary life - sugar, obtained from beets or sugar cane.
The main role of carbohydrates in our diet is to supply energy for all kinds of physiological reactions in the body. Insufficient content of these substances in the diet leads to increased energy consumption of protein molecules, and this, in turn, negatively affects the restorative processes that occur in muscles after performing physical exercises. Therefore, with active training in fitness clubs, the amount of carbohydrates in the diet can be slightly increased. However, at the same time, it should be remembered that with excessive intake of carbohydrates can perform a negative role. The surplus of these substances can be converted to fats and deposited in the form of adipose tissue, forming excess body weight. Especially easily promotes obesity such carbohydrate as sugar, the excessive intake of which, when nourished, leads to an increase in the level of cholesterol in the blood, and also contributes to the development of dental caries. The negative role of sweet foods containing sugar can be reduced by replacing them with dishes prepared from other carbohydrates, which form the basis of the sweet taste of honey, fruit and berries.
Another of the carbohydrates, whose presence in food today is given great attention due to the establishment of its important biological role in the body, is fiber. Upon admission with food, it stimulates the functioning of the intestine, promotes the vital activity of a microflora useful to humans, removes cholesterol and various harmful substances from the body. Insufficient intake of fiber with food can lead to an increase in blood levels of cholesterol, the development of diabetes mellitus, cholelithiasis, appendicitis, constipation, hemorrhoids. Therefore, the role of this carbohydrate in nutrition should in no case be underestimated. The amount of fiber in the diets should be about 20-25 grams. A large amount of this carbohydrate is found in peas, beans, coarse flour, cereals, various vegetables and fruits.
So, the role of carbohydrates in the formation of rational nutrition in the conduct of a healthy lifestyle is very high. Competent rationing taking into account the necessary amount of these components of nutrition will ensure good health and will help prevent a number of diseases.