The sugar found in carbohydrates serve as fuel to be used by the body such as muscle and brain cells. From nutrients obtained through the benefits of carbohydrates that ideal, you can meet the energy that the body needs every day.
Easy to find natural sources of carbohydrates, which is present in food grains, seeds, nuts, fruits, vegetables, and milk.
Types of Carbohydrates
There are three macronutrients, namely nutrition is equally present in most of the food we consume. One of the three macronutrients are carbohydrates. Two other macronutrient is fat and protein.
Carbohydrates itself consists of three types, namely:
Starch is a carbohydrate found in foods that come from plants. For example, grains, vegetables, and nuts. Starchy foods, such as pasta and bread, are also included starch.
Fiber is also found in foods that come from plants. Whole grain breads, nuts, and some vegetables are eaten with the skin is a good source of fiber.
Not all carbohydrates are sugars, but all sugars are carbohydrates. Sugar can be obtained naturally from a wide variety of foods. The sugar found in fruit called fructose, the sugar in milk called lactose, and sugar is called sucrose. In the process of making cakes, chocolates and sweets, usually added sucrose as a sweetener.
Carbohydrates Benefits for the Body
Carbohydrates are an energy source for the body. Because, when you consume carbohydrates, your body will turn it into glucose which is the body's fuel. The body needs carbohydrates because these substances have several important benefits, among others:
When you breathe, move, walk, think or do anything else, the body needs energy. This energy is derived from carbohydrates are digested and processed into glucose. Thereafter, insulin helps the glucose is absorbed into the body's cells. From this body of energy.
Caloric needs in a healthy
In meeting the needs of calories, you should pay attention to eating so as not to overeat to make the body of excess calories. Calories from carbohydrates number less than the fat with the same amount of weight. Consumption of calories your body will be better if you choose a carbohydrate consisting of high fiber carbohydrates such as brown rice, whole wheat bread and nuts. 45-65 percent of calories should come from carbohydrates body.
Reducing the risk of disease
Eating carbohydrates, such as beans and vegetables, can reduce the risk of disease. Those rich in fiber can reduce the risk of constipation. Intestinal health can be improved thanks to the benefits of carbohydrates. In fact, studies have shown that some types of fiber can reduce cholesterol levels in the blood. In addition, although not yet proven, several studies have shown a reduced risk of obesity and diabetes by eating whole grains and high fiber carbohydrates
Do Shortage or Excess Carbohydrates
Women younger than 50 years need 25 grams of fiber per day, while women over the age of 50 years need 21 grams of fiber per day. Meanwhile, men aged less than 50 years old need 38 grams of fiber per day and men aged over 50 years need 30 grams per day.
Sugar produced from carbohydrates will be stored as fat if not used for a long period of time. Therefore, excessive carbs means you accumulate more fat in the body. This can increase the risk of other diseases such as diabetes and heart problems.
Conversely, the lack of carbs is also not good for the body. When the shortage of carbohydrates, the body would be limp and take protein and fat for energy. The process of the breakup of fat for energy can lead to a buildup of ketones in the blood elements. If allowed to continue, can lead to ketosis. Ketosis can cause dizziness, weakness, nausea and dehydration. Lack of carbohydrates risk of making your deficiency of other nutrients essential for body functions.
Stay wise in choosing the type and portion control carbohydrates, in order to get the benefits of carbohydrates are suitable for the needs of the body.