Simple and complex carbohydrates: should you be afraid of them? Daily intake of carbohydrates. Carbohydrates What carbohydrate is included in the composition

In this material, we have to completely deal with such information as:

What are carbohydrates?
What are the “right” carbohydrate sources and how to include them in your diet?
What is the glycemic index?
How is the breakdown of carbohydrates?
After processing, do they really turn into a fat layer on the body?

We start with theory

Carbohydrates (also called saccharides) are organic compounds of natural origin, which are mostly found in the vegetable world. They are formed in plants during photosynthesis and are found in almost any plant food. The composition of carbohydrates includes carbon, oxygen and hydrogen. In the human body, carbohydrates come mainly from food (found in cereals, fruits, vegetables, legumes and other products), and are also produced from some acids and fats.

Carbohydrates are not only the main source of human energy, but also perform a number of other functions:

Of course, if you think of carbs solely in terms of building muscle mass, then they act as an affordable source of energy. In general, in the body, the energy reserve is contained in fat depots (about 80%), in proteins - 18%, and carbohydrates account for only 2%.

Important: carbohydrates accumulate in the human body in conjunction with water (1 g of carbohydrates requires 4 g of water). But fatty deposits do not need water, so it is easier to accumulate them, and then use them as a backup source of energy.

All carbohydrates can be divided into two types (see image): simple (monosaccharides and disaccharides) and complex (oligosaccharides, polysaccharides, fiber).

Monosaccharides (simple carbohydrates)

They contain one sugar group, for example: glucose, fructor, galactose. And now about each in more detail.

Glucose- is the main "fuel" human body and supplies energy to the brain. She also takes part in the formation of glycogen, and for the normal functioning of erythrocytes, about 40 g of glucose per day are needed. Together with food, a person consumes about 18g, and the daily dose is 140g (necessary for the correct functioning of the central nervous system).

A natural question arises, where does the body get the necessary amount of glucose for its work? Everything in order. In the human body, everything is thought out to the smallest detail, and glucose reserves are stored in the form of glycogen compounds. And as soon as the body requires "refueling", some of the molecules are broken down and used.

The blood glucose level is a relatively constant value and is regulated by a special hormone (insulin). As soon as a person consumes a lot of carbohydrates, and the glucose level rises sharply, he takes insulin for work, which lowers the amount to the required level. And you don't have to worry about a portion of eaten carbohydrates, only as much as the body requires (due to the work of insulin) will enter the bloodstream.

Foods rich in glucose include:

Grapes - 7.8%;
Cherries and cherries - 5.5%;
Raspberry - 3.9%;
Pumpkin - 2.6%;
Carrots - 2.5%.

Important: the sweetness of glucose reaches 74 units, and sucrose - 100 units.

Fructose is a naturally occurring sugar found in fruits and vegetables. But it is important to remember that consuming large amounts of fructose is not only not beneficial, but also harmful. Huge portions of fructose enter the intestines and cause increased insulin secretion. And if now you are not engaged in active physical activity, then all glucose is stored in the form of body fat. The main sources of fructose are foods such as:

Grapes and apples;
Melons and pears;

Fructose is much sweeter than glucose (2.5 times), but despite this, it does not destroy teeth and does not cause caries. Free galactose is practically not found anywhere, but most often it is a component of milk sugar called lactose.

Disaccharides (simple carbohydrates)

Disaccharides always contain simple sugars (in the amount of 2 molecules) and one glucose molecule (sucrose, maltose, lactose). Let's take a closer look at each of them.

Sucrose is composed of fructose and glucose molecules. Most often, it is found in everyday life in the form of ordinary sugar, which we use during cooking and just put in tea. So it is this sugar that is deposited in the layer of subcutaneous fat, so you should not get carried away with the amount consumed, even in tea. The main sources of sucrose are sugar and beets, plums and jam, ice cream and honey.

Maltose is a compound of 2 glucose molecules, which are found in large quantities in such products as: beer, young, honey, molasses, any confectionery. Lactose is mainly found in dairy products, and in the intestine it is broken down and converted into galactose and glucose. Most of all lactose is found in milk, cottage cheese, kefir.

So we figured out with simple carbohydrates, it's time to move on to complex ones.

Complex carbohydrates

All complex carbohydrates can be divided into two categories:

Those that are digested (starch);
Those that are not digested (fiber).

Starch is the main source of carbohydrates and is at the heart of the food pyramid. Most of all it is found in cereals, legumes and potatoes. The main sources of starch are buckwheat, oatmeal, pearl barley, as well as lentils and peas.

Important: Eat baked potatoes in your diet, which are high in potassium and other minerals. This is especially important as the starch molecules swell during cooking and reduce the nutritional value of the product. That is, in the beginning, the product may contain 70%, and after cooking, 20% may not remain.

Fiber plays a very important role in the functioning of the human body. With its help, the work of the intestines and the entire gastrointestinal tract as a whole is normalized. It also creates the necessary breeding ground for the development of important microorganisms in the intestines. The body practically does not digest fiber, but it provides a feeling of quick satiety. Vegetables, fruits, and wholemeal breads (which are high in fiber) are used to prevent obesity (because they quickly make you feel full).

Now let's move on to other processes related to carbohydrates.

How the body stores carbohydrates

The reserves of carbohydrates in the human body are located in the muscles (2/3 of the total amount), and the rest in the liver. The total supply is only enough for 12-18 hours. And if you do not replenish stocks, then the body begins to experience a shortage, and synthesizes the substances it needs from proteins and intermediate metabolic products. As a result, the stores of glycogen in the liver can be significantly depleted, which will cause the deposition of fat in its cells.

By mistake, many people who lose weight, for a more "effective" result, significantly cut the amount of carbohydrates consumed, hoping that the body will use up fat reserves. In fact, proteins are the first to be "consumed", and only then are fat deposits. It is important to remember that a large amount of carbohydrates will lead to rapid weight gain only if they enter the body in large portions (and they must also be quickly absorbed).

Carbohydrate metabolism

Carbohydrate metabolism depends on how much glucose is in the circulatory system and is divided into three types of processes:

Glycolysis - glucose is broken down, as well as other sugars, after which the required amount of energy is produced;
Glycogenesis - glycogen and glucose are synthesized;
Glyconeogenesis - in the process of splitting glycerol, amino acids and lactic acid in the liver and kidneys, the necessary glucose is formed.

In the early morning (after waking up), blood glucose reserves drop sharply for a simple reason - the lack of nutrition in the form of fruits, vegetables and other foods that contain glucose. The body also feeds on its own, 75% of which is carried out in the process of glycolysis, and 25% falls on glyconeogenesis. That is, it turns out that the morning time is considered optimal in order to use the available fat reserves as a source of energy. And if you add light cardio loads to this, you can get rid of a few extra pounds.

Now we finally turn to the practical part of the question, namely: what carbohydrates are good for athletes, as well as in what optimal quantities they should be consumed.

Carbohydrates and bodybuilding: who, what, how much

A few words about the glycemic index

When we talk about carbohydrates, one cannot fail to mention such a term as "glycemic index" - that is, the rate at which carbohydrates are absorbed. It is an indicator of how fast a product is able to increase the amount of glucose in the blood. The highest glycemic index is 100 and refers to glucose itself. The body, after consuming food with a high glycemic index, begins to store calories and deposits fatty deposits under the skin. So all products with high GI values are faithful companions in order to rapidly gain extra pounds.

Products with a low GI index are a source of carbohydrates, which for a long time, constantly and evenly nourishes the body and ensures a systematic flow of glucose into the blood. With their help, you can maximally adjust the body for a long-term feeling of satiety, as well as prepare the body for active physical activity in the room. There are even special tables for food that indicate the glycemic index (see image).

The body's need for carbohydrates and the right sources

So the moment has come when we will figure out how many carbohydrates you need to consume in grams. It is logical to assume that bodybuilding is a very energy-intensive process. Therefore, if you want the quality of your workouts not to suffer, you need to provide your body with a sufficient amount of "slow" carbohydrates (about 60-65%).

The duration of the workout;
Load intensity;
The metabolic rate in the body.

It is important to remember that you do not need to go below the 100 g per day bar, and also have 25-30 g in stock, which are fiber.

Remember that an ordinary person consumes about 250-300 g of carbohydrates per day. For those who train in a weighted gym, the daily rate increases and reaches 450-550g. But they still need to be used correctly, and at the right time (in the morning). Why do you need to do this? The scheme is simple: in the first half of the day (after sleep), the body stores carbohydrates in order to "feed" their body with them (which is needed for muscle glycogen). The remaining time (after 12 hours), carbohydrates are safely stored in the form of a fat layer. So stick to the rule: more in the morning, less in the evening. After training, it's important to adhere to the protein-carbohydrate window rules.

Important: protein-carbohydrate window - a short period of time during which the human body becomes able to assimilate an increased amount of nutrients (spent on restoring energy and muscle reserves).

It has already become clear that the body needs to constantly receive nutrition in the form of "correct" carbohydrates. And in order to understand the quantitative values, consider the table below.

The concept of "correct" carbohydrates includes those substances that have a high biological value (amount of carbohydrates / 100 g. Of the product) and a low glycemic index. These include products such as:

Baked or boiled potatoes in their skins;
Various cereals (oatmeal, pearl barley, buckwheat, wheat);
Bakery products made from wholemeal flour and bran;
Pasta (from durum wheat);
Fruits that are low in fructose and glucose (grapefruit, apples, pomelo);
Fibrous and starchy vegetables (turnips and carrots, pumpkin and zucchini).

It is these foods that must be present in your diet.

Ideal time to consume carbohydrates

The best time to consume your carbohydrate dose is:

Time after morning sleep;
Before training;
After workout;
During training.

Moreover, each of the periods is important and there is no more or less suitable one among them. Also in the morning, in addition to healthy and slow carbohydrates, you can eat something sweet (a small amount of fast carbohydrates).

Before you go to workout (2-3 hours), you need to feed the body with carbohydrates with an average glycemic index. For example, eat pasta or corn / rice porridge. This will provide the necessary supply of energy for the muscles and brain.

During classes in the hall, you can use intermediate meals, that is, consume drinks with carbohydrates (200 ml each 20 minutes). This will have a double benefit:

Replenishment of fluid reserves in the body;
Replenishment of muscle glycogen depot.

After a workout, it is best to take a rich protein-carbohydrate shake, and 1-1.5 hours after completing the workout, have a hearty meal. Buckwheat or pearl barley porridge or potatoes are best suited for this.

Now is the time to talk about the role carbohydrates play in muscle building.

Do carbohydrates help you build muscle?

It is generally accepted that only proteins are the building blocks of muscles and only they need to be consumed in order to build muscle mass. In fact, this is not entirely true. What's more, carbohydrates not only help build muscle, they can help fight extra pounds... But all this is possible only if they are consumed correctly.

Important: In order for the body to appear 0.5 kg of muscle, you need to burn 2500 calories. Naturally, proteins cannot provide such an amount, therefore carbohydrates come to the rescue. They provide the necessary energy to the body and protect proteins from destruction, allowing them to act as building material for muscles. Also, carbohydrates contribute to the rapid burning of fat. This is due to the fact that a sufficient amount of carbohydrates promotes the consumption of fat cells, which are constantly burned during exercise.

It should also be remembered that depending on the level of training of the athlete, his muscles can store a greater store of glycogen. To build muscle mass, you need to take 7g of carbohydrates for every pound of body. Do not forget that if you began to take more carbohydrates, then the intensity of the load should also be increased.

So that you already fully understand all the characteristics of nutrients and understand what and how much you need to consume (depending on age, physical activity and gender), carefully study the table below.

Group 1 - predominantly mental / sedentary work.
Group 2 - service sector / active sedentary work.
Group 3 - work of medium severity - locksmiths, machine operators.
Group 4 - hard work - builders, oil workers, metallurgists.
Group 5 - very hard work - miners, steelworkers, loaders, athletes during the competition period.

And now the results

In order for the effectiveness of training to always be at its best, and you have a lot of strength and energy for this, it is important to adhere to certain rules:

The diet should be 65-70% carbohydrates, and they should be "correct" with a low glycemic index;
Before training, you need to consume foods with an average GI, after exercise - with a low GI;
Breakfast should be as dense as possible, and in the morning you need to eat most of the daily dose of carbohydrates;
When buying food, check the glycemic index table and choose those with medium and low GI values;
If you want to eat foods with high GI values (honey, jam, sugar), it is better to do it in the morning;
Include more cereals in your diet and consume them regularly;
Remember, carbohydrates are helpers of proteins in the process of building muscle mass, so if there is no tangible result for a long time, then you need to revise your diet and the amount of carbohydrates consumed;
Eat non-sweet fruits and fiber;
Remember about wholemeal bread, as well as baked potatoes in their skins;
Constantly improve your health and bodybuilding knowledge.

If you adhere to these simple rules, then your energy will noticeably increase, and the effectiveness of your workouts will increase.

Instead of a conclusion

As a result, I would like to say that you need to approach training intelligently and competently. That is, you need to remember not only what exercises, how to do them and how many approaches. But also pay attention to nutrition, remember proteins, fats, carbohydrates and water. After all, it is the combination of correct workouts and high-quality nutrition that will allow you to quickly achieve your intended goal - a beautiful athletic body. Products should be not just a set, but a means to achieve the desired result. So think not only in the gym, but also while eating.

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Carbohydrates are the main food element, of which a person receives about 60% of daily energy. A healthy diet should contain all the necessary types of carbohydrates.

Carbohydrates are the main source of energy for the human body. Despite the fact that carbohydrates can be partially replaced by fats and proteins as a source of energy, they perform an irreplaceable function in regulating the process of food assimilation, and prevent muscle and nervous system dysfunctions.

What are carbohydrates

Carbohydrates are macronutrients, which are organic compounds. The second name for carbohydrates is saccharides. It is the most accessible source of energy for cells, a guarantee of healthy activity of the digestive system and the body as a whole.

By chemical composition carbohydrates are generally divided into two groups: simple sugars and polysaccharides. From the point of view of assimilation by the human body, the latter are divided into assimilable and indigestible. The source of carbohydrates is mainly food vegetable origin However, there is a polysaccharide of animal origin, glycogen, which is found in the liver and muscles.

The energy value of carbohydrates is 4 kcal per 1 g. An adult with moderate physical and mental stress should consume about 350-400 g of digestible carbohydrates per day.

Digestible carbohydrates

Digestible carbohydrates are divided into two large groups: simple sugars and polysaccharides. In the process of assimilation, carbohydrates are converted into glucose, a certain level of which in the blood is necessary for the vital activity of the body. Excess glucose is converted to glycogen, which is stored in the liver and serves as an energy source when there is a lack of carbohydrates in food.

Simple sugars

Simple sugars do not need additional breakdown, therefore they are absorbed by the body very quickly and almost completely. They are called "fast carbohydrates".

Simple sugars are classified into:

monosaccharides (glucose, fructose, galactose);
oligosaccharides (lactose, sucrose, maltose, raffinose).

The main role in human nutrition is played by sucrose and lactose; recently, the role of fructose has increased. Sucrose is a common food sugar. Fructose is a sugar found in honey and fruits (especially grapes).

Lactose is the so-called milk sugar. Its absorption is associated with the presence in the gastrointestinal tract of the enzyme lactase, which breaks down lactose. In the absence of lactase, milk is not assimilated, however, this feature does not affect the assimilation of fermented milk products. Some people have similar difficulties with the assimilation of raffinose, which is rich in legumes and rye flour.

The norm of simple sugars in the diet

The share of simple sugars in the daily diet should be no more than 25% of the total amount of digestible carbohydrates, while the share of sugar as an independent food product should not exceed 10% of the daily calorie content of daily food.

Polysaccharides

Polysaccharides are complex compounds a large number monosaccharides. The assimilated polysaccharides are called starch, they include starch, inulin, glycogen.

Starch polysaccharides in the process of assimilation by the body are broken down to simple sugars. This process takes a long time and occurs mainly in the intestines, therefore starch polysaccharides are often called "slow carbohydrates". Their share in the daily amount of digestible carbohydrates should be about 75-80%. The bulk of the assimilable polysaccharides is starch. The largest amount of this substance is contained in products from wheat flour(pasta, bread), cereals, potatoes and legumes.

Indigestible polysaccharides

Indigestible polysaccharides are pectins, hemicellulose, cellulose, gum, lignin, etc. They are called dietary fiber. Dietary fiber is practically not digested by the body, however, it has a significant effect on the process of digestion of food in general, ensures the absorption of other substances, and regulates intestinal motility. The main source of such polysaccharides is plant products. On average, a person needs about 20 g of dietary fiber per day.

Carbohydrate absorption is linked to the production of pancreatic hormone
insulin. With a lack of it, the use of glucose slows down, its level
in the blood increases, leading to diabetes mellitus. In this case, the amount
carbohydrates in the diet should be significantly reduced.

Types of dietary fiber

Cellulose is the most abundant fiber in the diet. In popular literature, cellulose is commonly referred to as fiber. It is found in grains and wholemeal flour, legumes, cabbage, carrots. Fiber helps to normalize the intestinal microflora, eliminate excess cholesterol. Its sources are bran, raw vegetables (cabbage, carrots, radish), apples, fresh berries with seeds.

Pectin is essential for removing excess cholesterol, preventing putrefactive processes in the digestive tract. This type of carbohydrate is found in vegetables, berries and fruits (especially cherries, plums and apples), as well as citrus fruits and their peels.

Hemicellulose has a high water retention capacity. The main function of this type of dietary fiber is to stimulate intestinal motility.

Lignin is not absorbed by the body at all. He is responsible for the elimination of metabolic products.

Expert: Galina Filippova, general practitioner, candidate of medical sciences
Natalia Bakatina

The material used photographs owned by shutterstock.com

Organic compounds that are the main source of energy are called carbohydrates. Most often, sugars are found in plant foods. A deficiency in carbohydrates can cause liver damage, and an excess of carbohydrates causes an increase in insulin levels. Let's talk about sugars in more detail.

What are carbohydrates?

These are organic compounds that contain a carbonyl group and several hydroxyl ones. They are part of the tissues of organisms, and are also an important component of cells. Allocate mono -, oligo - and polysaccharides, as well as more complex carbohydrates such as glycolipids, glycosides and others. Carbohydrates are a product of photosynthesis, as well as the main starting material for the biosynthesis of other compounds in plants. Due to the wide variety of compounds, this class is capable of playing multifaceted roles in living organisms. Undergoing oxidation, carbohydrates provide energy to all cells. They are involved in the development of immunity, and are also part of many cellular structures.

Types of sugars

Organic compounds are divided into two groups - simple and complex. Carbohydrates of the first type are monosaccharides that contain a carbonyl group and are derivatives of polyhydric alcohols. The second group includes oligosaccharides and polysaccharides. The first consists of monosaccharide residues (from two to ten), which are linked by a glycosidic bond. The latter can contain hundreds or even thousands of monomers. The table of carbohydrates that are most often found is as follows:

Glucose.
Fructose.
Galactose.
Sucrose.
Lactose.
Maltose.
Raffinose.
Starch.
Cellulose.
Chitin.
Muramin.
Glycogen.

The list of carbohydrates is extensive. Let's dwell on some of them in more detail.

Simple group of carbohydrates

Depending on the place occupied by the carbonyl group in the molecule, there are two types of monosaccharides - aldose and ketose. In the former, the functional group is aldehyde, in the latter, the ketone. Depending on the number of carbon atoms included in the molecule, the name of the monosaccharide is formed. For example, aldohexoses, aldotetroses, ketotrioses, and so on. These substances are most often colorless, poorly soluble in alcohol, but well in water. Simple carbohydrates in foods are solid, do not hydrolyze during digestion. Some of the representatives have a sweet taste.

Group representatives

What are simple carbohydrates? First, it is glucose, or aldohexose. It comes in two forms - linear and cyclic. Most accurately describes Chemical properties glucose is the second form. Aldohexose contains six carbon atoms. The substance has no color, but it tastes sweet. It dissolves perfectly in water. You can meet glucose almost everywhere. It exists in the organs of plants and animals, as well as in fruits. In nature, aldohexose is formed during photosynthesis.

Secondly, it is galactose. The substance differs from glucose in the location in space of the hydroxyl and hydrogen groups at the fourth carbon atom in the molecule. Has a sweet taste. It is found in animals and plants, as well as in some microorganisms.

And the third representative of simple carbohydrates is fructose. The substance is the sweetest sugar found in nature. It is present in vegetables, fruits, berries, honey. It is easily absorbed by the body, quickly excreted from the blood, which causes its use by patients with diabetes mellitus. Fructose is low in calories and does not cause tooth decay.

Foods rich in simple sugars

90 g - corn syrup.
50 g - refined sugar.
40.5 g - honey.
24 g - figs.
13 g - dried apricots.
4 g - peaches.

The daily intake of this substance should not exceed 50 g. As for glucose, in this case the ratio will be slightly different:

99.9 g - refined sugar.
80.3 g - honey.
69.2 g - dates.
66.9 g - pearl barley.
61.8 g - oatmeal.
60.4 g - buckwheat.

To calculate the daily intake of a substance, you need to multiply the weight by 2.6. Simple sugars provide energy to the human body and help to deal with various toxins. But we must not forget that for any use there must be a measure, otherwise serious consequences will not keep you waiting long.

Oligosaccharides

The most common species in this group are disaccharides. What are carbohydrates containing multiple monosaccharide residues? They are glycosides containing monomers. Monosaccharides are linked by a glycosidic bond, which is formed as a result of the combination of hydroxyl groups. Based on the structure, disaccharides are divided into two types: reducing and non-reducing. The first includes maltose and lactose, and the second sucrose. The reducing type has good solubility and a sweet taste. Oligosaccharides can contain more than two monomers. If the monosaccharides are the same, then such a carbohydrate belongs to the group of homopolysaccharides, and if they are different, then to heteropolysaccharides. An example of the latter type is the raffinose trisaccharide, which contains residues of glucose, fructose and galactose.

Lactose, Maltose and Sucrose

The latter substance is highly soluble and has a sweet taste. Sugarcane and beets are the source of the disaccharide. In the body, during hydrolysis, sucrose breaks down into glucose and fructose. Disaccharide is found in large quantities in refined sugar (99.9 g per 100 g of product), in prunes (67.4 g), in grapes (61.5 g) and other products. With an excess intake of this substance, the ability to convert almost all nutrients into fat increases. The level of cholesterol in the blood also rises. A large amount of sucrose negatively affects the intestinal flora.

Milk sugar, or lactose, is found in milk and its derivatives. The carbohydrate is broken down to galactose and glucose by a special enzyme. If it is not in the body, then milk intolerance sets in. Malt sugar or maltose is an intermediate in the breakdown of glycogen and starch. V food products The substance is found in malt, molasses, honey, and sprouted grains. The composition of lactose and maltose carbohydrates is represented by monomer residues. Only in the first case they are D-galactose and D-glucose, and in the second, the substance is represented by two D-glucose. Both carbohydrates are reducing sugars.

Polysaccharides

What are complex carbohydrates? They differ from each other in several ways:

1. By the structure of monomers included in the chain.

2. In the order in which the monosaccharides are in the chain.

3. By the type of glycosidic bonds that connect the monomers.

As with oligosaccharides, homo - and heteropolysaccharides can be distinguished in this group. The first includes cellulose and starch, and the second - chitin, glycogen. Polysaccharides are an important source of energy, which is formed as a result of metabolism. They are involved in immune processes, as well as in the adhesion of cells in tissues.

The list of complex carbohydrates is represented by starch, cellulose and glycogen, we will consider them in more detail. One of the main suppliers of carbohydrates is starch. These are compounds that contain hundreds of thousands of glucose residues. Carbohydrate is born and stored in the form of grains in the chloroplasts of plants. Hydrolysis converts starch into water-soluble sugars, which facilitates free movement through parts of the plant. Once in the human body, the carbohydrate begins to break down already in the mouth. The greatest amount of starch is contained in cereal grains, tubers and plant bulbs. In the diet, it accounts for about 80% of the total amount of carbohydrates consumed. The largest amount of starch, per 100 g of the product, is contained in rice - 78 g. Slightly less in pasta and millet - 70 and 69 g. One hundred grams of rye bread includes 48 g of starch, and in the same portion of potatoes its amount reaches only 15 g. The daily requirement of the human body for this carbohydrate is 330-450 g.

Cereals also contain fiber or cellulose. Carbohydrate is part of the cell walls of plants. Its contribution is 40-50%. A person is not able to digest cellulose, so there is no necessary enzyme that would carry out the hydrolysis process. But a soft type of fiber like potatoes and vegetables can be absorbed well in the digestive tract. What is the content of this carbohydrate in 100 g of food? Rye and wheat bran are the richest foods in fiber. Their content reaches 44 g. Cocoa powder contains 35 g of nutritious carbohydrates, and dry mushrooms only 25 g. Rose hips and ground coffee contain 22 and 21 g. Apricots and figs are among the richest in fiber. The carbohydrate content in them reaches 18 g. A person needs to eat cellulose up to 35 g per day. Moreover, the greatest need for carbohydrate occurs at the age of 14 to 50 years.

In the role of an energy material for the good work of muscles and organs, the polysaccharide glycogen is used. It has no nutritional value, since its content in food is extremely low. Carbohydrates are sometimes called animal starch because of their similarity in structure. In this form, glucose is stored in animal cells (in the greatest amount in the liver and muscles). In the liver of adults, the amount of carbohydrate can reach up to 120 g. The leaders in terms of glycogen content are sugar, honey and chocolate. Dates, raisins, marmalade, sweet straws, bananas, watermelon, persimmons and figs can also boast a high carbohydrate content. The daily rate of glycogen is 100 g per day. If a person is actively involved in sports or does a lot of work related to mental activity, the amount of carbohydrate should be increased. Glycogen refers to easily digestible carbohydrates that are stored in reserve, which indicates its use only in case of a lack of energy from other substances.

Polysaccharides also include the following substances:

1. Chitin. It is part of the cornea of arthropods, it is present in fungi, lower plants and invertebrates. The substance plays the role of a support material and also performs mechanical functions.

2. Muramin. It is present as a supporting-mechanical material of the bacterial cell wall.

3. Dextrans. Polysaccharides act as blood plasma substitutes. They are obtained by the action of microorganisms on a sucrose solution.

4. Pectin substances. Together with organic acids, they can form jelly and marmalade.

Proteins and carbohydrates. Products. List

The human body needs a certain amount nutrients everyday. For example, carbohydrates should be consumed at the rate of 6-8 g per 1 kg of body weight. If a person leads an active lifestyle, then the number will increase. Carbohydrates are almost always found in foods. Let's make a list of their presence per 100 g of food:

The largest amount (more than 70 g) is found in sugar, muesli, marmalade, starch and rice.
From 31 to 70 g - in flour and confectionery products, in pasta, cereals, dried fruits, beans and peas.
Bananas, ice cream, rose hips, potatoes, tomato paste, compotes, coconut, sunflower seeds and cashews contain 16 to 30 g of carbohydrates.
6 to 15 g - in parsley, dill, beets, carrots, gooseberries, currants, beans, fruits, nuts, corn, beer, pumpkin seeds, dried mushrooms and so on.
Up to 5 g of carbohydrates are found in green onions, tomatoes, zucchini, pumpkins, cabbage, cucumbers, cranberries, dairy products, eggs, and so on.

The nutrient should not enter the body less than 100 g per day. Otherwise, the cell will not receive the energy it is supposed to. The brain will not be able to perform its functions of analysis and coordination, therefore, the muscles will not receive commands, which will eventually lead to ketosis.

We have described what carbohydrates are, but, in addition to them, proteins are an indispensable substance for life. They are a chain of amino acids linked by a peptide bond. Depending on the composition, proteins differ in their properties. For example, these substances play the role of a building material, since each cell of the body includes them in its composition. Certain types of proteins are enzymes and hormones, as well as a source of energy. They influence the development and growth of the body, regulate acid-base and water balance.

The table of carbohydrates in food showed that their number is minimal in meat and fish, as well as in some types of vegetables. What is the protein content in food? The richest product is food gelatin, per 100 g it contains 87.2 g of the substance. Next comes mustard (37.1 g) and soy (34.9 g). The ratio of proteins and carbohydrates in daily consumption per 1 kg of weight should be 0.8 g and 7 g. For better assimilation of the first substance, it is necessary to eat food in which it takes a light form. This applies to proteins that are present in fermented milk products and eggs. Protein and carbohydrates are poorly combined in one meal. The food segregation table shows which variations are best to avoid:

Rice with fish.
Potatoes and chicken.
Pasta and meat.
Sandwiches with cheese and ham.
Breaded fish.
Nut cakes.
Omelet with ham.
Flour with berries.
Melon and watermelon should be eaten separately one hour before the main meal.

Combine well:

Meat with salad.
Fish with vegetables or grilled.
Cheese and ham separately.
Nuts in general.
Omelet with vegetables.

Rules separate power supply based on knowledge of the laws of biochemistry and information about the work of enzymes and food juices. For good digestion, any type of food requires an individual set of gastric fluids, a certain amount of water, an alkaline or acidic environment, and the presence or absence of enzymes. For example, a meal rich in carbohydrates requires digestive juice with alkaline enzymes for better digestion, which breaks down these organic substances. But food rich in proteins already requires acidic enzymes ... Observing the simple rules of food compliance, a person strengthens his health and maintains a constant weight, without the help of diets.

"Bad" and "good" carbohydrates

"Fast" (or "wrong") substances are compounds that contain a small number of monosaccharides. These carbohydrates are able to be absorbed quickly, increase blood sugar levels, and increase the amount of insulin secreted. The latter lowers blood sugar levels by converting it to fat. Eating carbohydrates in the afternoon is the most dangerous for a weight-conscious person. At this time, the body is most prone to an increase in fat mass. What exactly does the wrong carbohydrate contain? Products listed below:

1. Confectionery.

3. Jam.

4. Sweet juices and compotes.

7. Potatoes.

8. Pasta.

9. White rice.

10. Chocolate.

These are mainly products that do not require a long preparation. After such a meal, you need to move a lot, otherwise the excess weight will make itself felt.

"Right" carbohydrates contain more than three simple monomers. They are absorbed slowly and do not cause a sharp rise in sugar. This kind carbohydrates contain a large amount of fiber, which is practically indigestible. In this regard, a person remains full for a long time, additional energy is required to break down such food, in addition, a natural cleansing of the body occurs. Let's make a list of complex carbohydrates, or rather, the products in which they are found:

Wholegrain and bran bread.
Buckwheat and oatmeal.
Green vegetables.
Coarse pasta.
Mushrooms.
Peas.
Red beans.
Tomatoes.
Milk products.
Fruit.
Bitter chocolate.
Berries.
Lentils.

To keep yourself in good shape, you need to eat more "good" carbohydrates in foods and as little "bad" as possible. The latter are best taken in the first half of the day. If you need to lose weight, it is better to exclude the use of "wrong" carbohydrates, since when using them, a person receives food in a larger volume. The "right" nutrients are low in calories and can leave you feeling full for a long time. This does not mean a complete rejection of "bad" carbohydrates, but only their reasonable use.

Carbohydrates are the main source of energy for our body. In their absence, food and metabolic processes are disrupted, therefore it is so important to know which foods contain carbohydrates and what is the rate of their consumption. This question is especially relevant in connection with the widespread use of carbohydrate-free, which promise an ideal figure for everyone who wants to lose weight. Is this really so and what will happen to the body if carbohydrates are completely removed from the diet?

The benefits and harms of carbohydrates

Most popular diets restrict carbohydrate intake in order to switch metabolic processes to burning fat. However, many losing weight do not understand that carbohydrates are different and by completely eliminating them from the diet, we cause irreparable harm to our body.

It is these organic substances that replenish the body's energy reserves, participate in the synthesis of nucleic acids responsible for the transmission of hereditary information, and are directly involved in the regulation of protein and fat metabolism.

The complete elimination of carbohydrates from the diet, disrupts metabolic processes, causes a malfunction in the liver, kidneys and other internal organs. A person feels a lack of strength, constant fatigue and irritability, notes a decrease in concentration and a deterioration in thinking abilities. This means that you cannot completely give up carbohydrates!

Excessive consumption of simple (fast) carbohydrates, which are instantly absorbed into the bloodstream and cause a sharp rise in blood glucose levels, promotes. In this case, the body does not have time to process its excess and glucose moves to the liver, where it turns into glycogen and replenishes fat reserves.

It is not surprising that regular consumption of foods rich in simple carbohydrates leads to loss of shape and weight gain, since after such snacks, the feeling of hunger reappears very quickly.

The body processes complex carbohydrates in a completely different way. They are absorbed slowly and do not cause a spike in blood sugar. And this means that a person has a feeling of satiety for a long time, there are no mood swings and there is no desire to seize stress with something tasty.

Complex carbohydrates contain many beneficial compounds that are essential for the normal functioning of the digestive system and metabolic processes. Therefore, the use of foods containing slow carbohydrates does not harm the figure and brings undoubted benefits to the body.

To distinguish complex carbohydrates from simple ones, experts have introduced such a concept as the glycemic index. It expresses the rate at which saccharides are broken down and converted into glucose. In slow carbohydrates, this index is at a low level and indicates that the level of glucose in the blood will rise evenly. This means that there will be no spasmodic growth of insulin, which is responsible for the processing of excess carbohydrates into body fat.

Simple and complex carbohydrates: what you need to know when losing weight

All carbohydrates, depending on molecular complexity and degree of absorption, are usually divided into three groups:

monosaccharides;
disaccharides;
polysaccharides.

The first group is represented by the simplest carbohydrates - fructose and glucose. They are absorbed by the body instantly. Contained in sweet fruits, juices, jam, honey. There is especially a lot of fructose in grapes, so those who want to lose weight are advised to exclude this fruit from the diet. However, you should not completely abandon monosaccharides - they provide the brain with the necessary energy and are responsible for the body's performance.

Disaccharides, in turn, are divided into three subgroups:

sucrose(glucose + fructose);
lactose(milk sugar);
maltose(consists of 2 glucose molecules formed during the breakdown of starch).

It is sucrose and maltose that are commonly referred to as "harmful" carbohydrates. Under the action of gastric juice, they are rapidly absorbed, and their excess is deposited in the liver in the form of glycogen. When the liver has sufficient glycogen stores, excess disaccharides are quickly converted to fat cells. Disaccharides are found in sweets, confectionery, and dairy products.

The third group is polysaccharides or slow (complex) carbohydrates. They are represented by fiber, starch, pectins, glycogen.

Cellulose(dietary fiber) are essential for the normal functioning of the intestines.
Pectins- perform the role of sorbents in the body, that is, they absorb carcinogens, allergens, toxins, and other harmful substances and accelerate their excretion from the body.
Starch is a low-calorie substance that nevertheless has a high energy value and provides a feeling of fullness for a long time.
Glycogen- is a slow carbohydrate from a chain of glucose molecules. It is this substance that allows the body to cope with stress and build muscle mass.

Polysaccharides are essential for our body to function properly. They bind "bad" cholesterol, maintain the balance of beneficial microflora and provide energy.

Complex carbohydrates are broken down and absorbed slowly, interfere with the rapid absorption of sugars and do not replenish fat stores. Which foods contain certain types of carbohydrates is clearly shown in the table:

Fast carbohydrates (simple sugars)
Glucose	Fruit juices, natural honey, grape
Fructose	Citrus fruits, watermelon, melon, strawberries, raspberries, cherries, pears, apples, bananas figs, fruit compotes, jam
Sucrose (sugar)	Confectionery, sweets, juices, preserves, compotes, jams, desserts
Lactose	Dairy products, fermented milk drinks (milk, cream, sour cream, kefir)
Maltose (malt sugar)	Malt, molasses, beer, kvass, muesli, sprouted grains of barley, rye.
Polysaccharides
Cellulose	Fruits, vegetables, cereals, nuts, mushrooms, legumes, bran, wholemeal bread.
Starch	Cereals, potatoes, bakery and flour products (pasta).
Pectin	Fruits, vegetables and berries (apples, peaches, bananas, plums, figs, carrots, oranges, dates, mangoes, melons, blueberries, strawberries, etc.)
Glycogen	Accumulates energy reserves, is located in the liver and muscles.

Fast Carbs: Food List

We have found that complex carbohydrates are the main benefits to the body, while excessive consumption of fast (simple) sugars leads to rapid weight gain.

Good to know

Therefore, when drawing up the correct diet, one should take into account the ratio of proteins, fats, carbohydrates and try to minimize the amount of simple sugars from food as much as possible.

What carbohydrates should be avoided? We present to your attention a list of foods with the highest content of harmful carbohydrates:

bread and bakery products (buns, pies, loaves) made of premium flour;
confectionery, desserts, baked goods;
sweets, candies and chocolate (especially milk and with nuts);
sweet carbonated drinks;
preserves, jams, compotes, packaged juices;
sauces (mayonnaise, ketchup);
kvass, beer, sweet liqueurs.

Those wishing to lose weight should give up sugar - the simplest carbohydrate, which very quickly turns into body fat. Care should be taken with starchy foods. Despite the fact that starch belongs to polysaccharides, maltose is formed after its breakdown. And this is a simple carbohydrate that does not benefit the body.

There is especially a lot of starch in potatoes, but this does not mean that you need to completely abandon the use of this product. Much depends on the methods of heat treatment. So, boiled potatoes with herbs and vegetable oil will not cause much damage to the figure, while you can quickly recover from eating fried potatoes or chips. And the thing is that the calorie content of fried potatoes is much higher, which must be taken into account when drawing up the menu.

Of course, it is difficult to completely eliminate simple carbohydrates. After all, sometimes you want to please yourself with something tasty and sweet. Nutritionists advise replacing cakes and cakes with fruit salads, instead of sweets, eat dried apricots or prunes, and prefer black milk chocolate (with a high content of cocoa beans).

It is better to cook sauces yourself, for example, replace fatty mayonnaise with natural yogurt, and instead of ketchup, cook a homemade version by twisting the tomatoes in mashed potatoes and sterilizing it without adding sugar.

Foods with healthy carbohydrates

What foods containing carbohydrates can you recommend for weight loss? The most complex carbohydrates are found in cereals and legumes. The maximum amount of substances useful to the body is found in the germ and shell of the grain, therefore, the higher the degree of processing of the product, the less useful it is. Therefore, bread made from premium flour will only help you gain excess weight, while products containing bran or whole grains will benefit the body.

There are many complex carbohydrates in cereals (buckwheat, millet, unpolished rice). Loose cereals must be present in the diet, they will provide the body with the necessary energy, fiber, vitamins and minerals. In the diet of a losing weight person, the fat content should be reduced, and the amount of protein should be increased. Nuts and legumes can serve as a source of protein foods.

Benefit will bring the daily consumption of vegetables, fruits, herbs, low-fat dairy products, dietary meats. It should be remembered that many foods rich in carbohydrates and starch are high in fat. Therefore, in order to lose weight, you need to minimize the consumption of fatty foods.

Many people mistakenly believe that carbohydrates (even complex ones) are the main culprits in weight gain. In fact, they are broken down much faster than fats and proteins entering the body. Therefore, for weight loss, it is enough to reduce the content of high-calorie foods in the diet and replace simple carbohydrates complex.

Nutritionists suggest controlling the calorie content of the foods consumed. If the amount of calories received per day is less than the energy consumption of the body, a person will begin to lose weight.

On average, in order to lose weight, it is recommended to consume no more than 50-60 g of carbohydrates per day. If you want to keep your weight at the same level, the daily amount of carbohydrates should be 200g. Exceeding this norm will lead to the appearance of extra pounds. To make it easier to navigate when drawing up the menu, we give a table of the carbohydrate content in various products:

Food	Volume of carbohydrates (in 100g)	Kcal (per 100g)
Confectionery and cotton products
Cake (with cream)	68	450
Butter baked goods	55	530
Biscuit	55	320
Flour / s	80	350
Wholemeal bread	42	210
Wheat bread	50	240
Bran	27	206
Durum pasta (boiled)	25	118

Rice	87	372
Buckwheat	62	313
Millet	69	348
Oatmeal	15	88
Meat products
Pork sausage	12	318
Beef sausage	15	260
Milk products
Whole milk	12	158
Kefir	5	52

Boiled potatoes	17	80
Fried potato	38	253
Carrot	5	25
Sweet pepper	15	20
Beet	10	45
Corn	15	80

Oranges	8	35
Melons	5	24
Fig	10	45
Pears	10	42
Raisin	65	245
Prunes	40	160
Grape	15	72
Bananas	20	78
Sugar and jam
Sugar sand	105	395
Strawberry jam	72	272
Jam apricot	53	208
Sweets
Chocolate sweets	55	570
Iris milk	72	440
Lollipops	88	330
Milk chocolate	62	530
Sauces and marinades
Ketchup	26	99
Mayonnaise

Cocoa	17	102
Coffee with milk	11	58
Coca Cola	11	42
Lemonade	5	21
Alcoholic drinks
Vodka	0,4	235
Red wine (dry)	20	68
White wine (dry)	20	66
Beer	10	32

Remember that regular consumption of large amounts of carbohydrates gradually depletes the insulin apparatus and can lead to the development of diabetes mellitus and obesity. Therefore, when drawing up a menu, give preference to slow carbohydrates, give up high-calorie foods and maintain the necessary balance of nutrients (proteins, fats), vitamins and minerals. This will keep your weight within normal limits and help shape your ideal figure.

And in conclusion, watch the video, where the presenter, using simple examples, will show the content of carbohydrates in ordinary foods and tell you why an excess of them can be extremely harmful to health:

What kind of food makes you personally happy? Let me guess: a light fruit-yogurt cake with fragrant tea or an airy Raffaello presented to your loved ones? Or maybe you are one of those who like to feast on morning oatmeal with a handful of dried fruits, and dine on expensive Italian pasta with seafood and cheese? If somewhere you recognized yourself, then this article will definitely be useful for you, since today we will talk about your favorite products, or rather, one category of products called CARBOHYDRATES. Of course, you are already "advanced" in matters proper nutrition and you already know a lot, but, as they say, "repetition is the mother of learning." Today we will take a closer look at what is simple and complex carbohydrates; what functions do carbohydrates perform in our body, and why do we need them at all; what kind carbohydrates for weight loss is it preferable to use and why? I really hope that after reading this article, many of you will reconsider your diet and understand that excessive intake of carbohydrates, as well as insufficient, can cause many health problems.

Well, I propose to start with the basics and find out what carbohydrates are, and what functions do they carry for a person?

Carbohydrates and their functions

Carbohydrates are a vast class of organic compounds that are the main source of energy for many living organisms on the planet, including humans. Sources of carbohydrates are mainly plant foods (cereals, plants, vegetables and fruits), since it is plants that participate in the processes of photosynthesis, during which carbohydrates are formed, but small amounts of carbohydrates are also contained in protein products - fish, meat and dairy products.

So, what functions do carbohydrates perform in the human body?

I will not list all the functions, I will name only the main ones that are of greatest interest to us.

Of course it is energy function... When you consume 1 g of carbohydrates, 4 kcal of energy are released.
Storing- carbohydrates can be stored in the human body in the form of glycogen and, under suitable conditions, can be used as energy (see item 1)
Protective- being in the liver, carbohydrates help it to neutralize poisonous and toxic substances that have entered the body from the outside.
Plastic- are part of the molecules, and are also stored in the form of nutrient reserves.
Regulatory- regulate the osmotic pressure of the blood.
Antidepressant- carbohydrates can trigger the release of serotonin, the hormone of good mood.

Lack of carbohydrates: consequences

For those involved in sports, the main function is energy. It is thanks to her that we can be active, we can go to the gym after a hard day's work, work out there for an hour and a half, and then come home and cook dinner for the whole family. If there were no carbohydrates in our diet, then all people would walk like zombies, barely moving their legs, but at the same time they would be angry, like dogs, ready at any moment to pounce on the first victim they come across and tear it to pieces. If you've ever sat on or stuck to, then you surely know what I'm talking about. On days when the carbohydrates in the diet are less than 15% of daily allowance BZHU (on average it is<60-50 г углеводов в день), в организме человека начинают происходить удивительные вещи:

- the mood falls "below the plinth";

- lethargy and fatigue appear throughout the body;

- productivity falls;

- human energy resources are decreasing;

- mental and thought processes slow down;

- some have a drowsy melancholic mood, while others, on the contrary, are aggressive and nervous.

All of these signs are the consequences of inadequate carbohydrate intake. If you have never felt these effects on yourself, then a) you have never lost weight using extreme diets (which is very good) and b) you eat as much carbs as you want, and do not worry about your weight. If you classified yourself as b-categories, which means, most likely, there is such a problem in your diet as an OVER-EXCESS OF CARBOHYDRATES. And now we will dwell on this issue in more detail.

Where are carbohydrates stored?

I think now it's not a secret for anyone that with carbohydrates for weight loss you need to be extremely careful, they can greatly inhibit the process of fat burning due to their unique ability to be stored in the form of fat. The fact is that any food entering our body must be processed and assimilated, and the energy released during this must go to the body's energy costs. If you have consumed too much food at one time, then most of it will go to the fat depot. If we talk about carbohydrates, then only 5% of carbohydrates will be burned for the current needs of the body (for the nutrition of cells with energy, the work of the brain, heart and other organs and systems), another 5% will be stored in the form of glycogen in the liver and muscle tissue, and the remaining 90% will go in FAT! And believe me, hoarding and simple and complex carbohydrates according to this scheme, it happens EVERY TIME when you sit in front of the computer and drink tea with sweets, or at 10 o'clock in the evening you decided to have dinner with buckwheat and milk.

At this moment, your body does not need energy, which means that the burning of calories will not occur! What for? - after all, you are sitting straight on the chair, spending the minimum amount of energy on this process. It turns out that your body has nowhere to spend the energy received from carbohydrates ... There is only one way out - to send all received carbohydrates to the fat depot for storage until "better" times.

 A short excursion into history

Previously, our long-term ancestors did not have such an abundance of refined carbohydrates in the form of flour products, industrial confectionery, sugar-containing foods and other sources of fast carbohydrates, and the consumption of starchy foods such as potatoes, legumes and cereals was a small part of their daily diet. The diet of the first people was mainly based on animal protein, and a little later, with the development of gathering, the diet was enriched with roots, plants and berries. Why am I telling all this? And to the fact that our body has changed little since that time, and our needs for simple and complex carbohydrates remained the same as they were millions of years ago. Yes, people have become more developed in comparison with the primitive people of the Stone Age, this is a fact, but the body's needs for carbohydrates did not increase, but, on the contrary, DECREASED due to more a sedentary and less active lifestyle.

But who thinks about it? I think there are not many such people. And all because at every step, in every store and stall, wonderful carbohydrates in the form of various sweets are looking at us - how can you resist them ???

Excess carbohydrates: consequences

The main function of carbohydrates is to provide us with energy with which we can lead a normal active life. But when there are too many carbohydrates in a person's diet, this is where problems begin, the main ones of which are:

- overweight / obesity;

- violation of carbohydrate metabolism in the body;

- development of atherosclerosis;

- diseases of the gastrointestinal tract: diarrhea, impaired absorption of nutrients, dysbiosis, intestinal dysbiosis, the development of pathogenic microflora in the intestine, etc.)

- metabolic and hormonal disorders: sleep disturbances, frequent headaches, irritability, fatigue, memory impairment, etc.

- weakening of the immune system;

- the development of insulin resistance (insensitivity), which can lead to the development of diabetes mellitus.

These are far from all the negative consequences of an excess of carbohydrates, there are MUCH more of them, and all of them can manifest themselves at any time if you do not stop consuming large amounts of carbohydrate foods.

Of course, few people think about bowel disease or sleep disturbance when they eat their favorite dessert, this is obvious. Most people, until they are faced with some serious illness face to face and necessarily already in an acute form, no one will think in advance to worry about their health and reconsider their diet, this is our essence, unfortunately ...

But what are the optimal consumption rates simple and complex carbohydrates? Since few carbohydrates are bad, and a lot is also bad, then how to find this "golden mean" when everyone is good?

Simple and complex carbohydrates

When we talk about carbohydrates, we need to understand that there are two types of carbohydrates - these are simple and complex carbohydrates. Their main difference is the indicator. Simple carbohydrates basically all have a high glycemic index and consist of mono- and disaccharides, while complex carbohydrates have medium and low GI and contain poly- and oligosaccharides.

 For your reference:

The glycemic index is a measure of the digestibility of carbohydrates. The higher the GI of a product, the faster the carbohydrates from this product will be absorbed by the body, and the faster the blood sugar level will rise. And with a sharp increase in blood sugar, the pancreas reacts with a powerful release of insulin, which instantly distributes this sugar throughout the cells of our body, and if they do not need this sugar, then insulin directs it to adipose tissue, which takes everything with great pleasure and willingness. what is offered to her.

To make it clearer, let's look at the example of products, which carbohydrates are fast and which are slow.

Simple carbohydrates

Simple carbohydrates are divided into monosaccharides and disaccharides. Monosaccharides consist of one sugar group - glucose, fructose and galactose, and disaccharides consist of two molecules of simple sugars - sucrose, maltose and lactose, which always include glucose.

1. Glucose- it is the main source of energy for the body and nutrition of our brain. Glucose is involved in storing glycogen, which is nothing more than a polymer of glucose and is also used by the body as fuel throughout the day and during strength training.

Glucose-rich foods:

- carrot;

- gingerbread;

- dates;

- jam;

- corn;

- cherries.

2. Galactose- This is a molecule that is part of lactose, but does not occur in free form.

3. Fructose Is a natural sugar. Most of the fructose in these fruits:

- Strawberry;

- bananas;

Although fructose is a natural sugar, this does not make it completely harmless. You can read more about the mechanism of action of fructose in this article:

Monosaccharides are followed by disaccharides, which already consist of two molecules of the sugar group.

4. Sucrose Is a compound of glucose and fructose. Sucrose rich foods:

- jam;

5. Lactose contains one glucose molecule and one galactose molecule. Basically, dairy products are rich in lactose, which is why dairy products should be eaten in very limited quantities when losing weight, since lactose tends to cause fermentation in the intestines and swelling.

Lactose-rich foods:

- milk;

- cottage cheese;

- milk;

- fermented baked milk;

6. Maltose Are two glucose molecules. There is a lot of maltose in such products:

- marmalade;

- syrup (starch, caramel, beetroot, etc.);

- ice cream;

So, the main thing that you should remember about simple carbohydrates is that simple carbohydrates quickly increase the concentration of glucose in the blood, for this the pancreas produces the hormone insulin, and all the cells of the body immediately open to assimilate glucose. If at this moment you do not move, but sit still, then all the glucose is not used by cells, but goes straight to the fat depot! If you move (walk, swim, run, dance), then the energy received from carbohydrates will be burned to cover the current energy consumption of the body.

Therefore, we remember rule number 1:

IF YOU WANT TO EAT SIMPLE CARBOHYDRATES AND DO NOT GET IT, YOU MUST MOVE !!!

The rate of simple carbohydrates per day

The amount of simple carbohydrates per day should be no more than 30% of the total amount of carbohydrates eaten.

For example, your daily carbohydrate intake is 140 g. , which means that simple carbohydrates account for 42 g. So many simple carbohydrates contain:

- 1 persimmon;

- 2 large apples;

- 2 medium oranges;

- 2 pears;

- 500 g cherries;

- 600 g of strawberries;

- 90 g of dried apricots;

- 80 g of raisins;

- 50 g of dates;

- 30 g honey (2 tablespoons)

Complex carbohydrates

Complex carbohydrates are starch, which is found mainly in cereals and legumes, and fiber, which is the basis of all vegetables and fruits.

1. Starch and the process of its assimilation

Some foods have a lot of starch, which is why they have a high GI, while others have less, which makes them slower carbohydrates that take a long time to digest, and blood sugar rises over time.

Among the "insidious" complex carbohydrates is white rice, it has a starch content of as much as 80% !!! For comparison, in oatmeal the starch content is 50%, in - 45%, in wheat flour - 74%, in pasta - 70%, in buckwheat - 60%, in lentils and barley - 40%. That is, it turns out that rice theoretically belongs to slow carbohydrates, since it contains starch polysaccharide, but in practice it behaves like a fast carbohydrate, due to the excessively high content of this very starch.

What explains this mechanism?

The fact is that during swelling, one starch molecule attracts from 10 to 100 water molecules. And the more the molecule is watered, the more ACCESSIBLE for the body it becomes! This is due to the enzyme amylase, which breaks down starch. Amylase acts only in the aqueous phase, and if the starch molecule is well hydrolyzed (ringed), then the amylase penetrates into it very quickly, and active decomposition of starch into glucose molecules occurs, hence the level of glucose in the blood rises rapidly. That is: the more the starch is hydrolyzed, the higher the GI of the cereal, and the faster the sugar enters the bloodstream, causing the release of insulin.

Personally, I do not know people who eat steamed white rice (as opposed to oatmeal and buckwheat), usually it is all cooked over low heat for about 30-40 minutes, which means that the starch molecules that rice contains are highly watery, which makes this carbohydrate readily available, which means that fat deposition is more likely.

Hence, we can conclude that for each cereal, depending on the method of its preparation, the glycemic index changes. Let's take oatmeal as an example and consider its glycemic index depending on the different cooking methods.

Option number 1 Oatmeal soaked overnight has the lowest GI (less than 50)

Option number 2 Oatmeal soaked overnight, and brought to a boil in the morning and immediately removed from the heat, has a GI just above 50.

Option number 3 Flattened oatmeal, filled with boiling water for 5 minutes, has an even lower GI than option No. 1.

Option number 4 Boiled oatmeal in milk for 5-10 minutes has a high GI (around 60)

Option number 5 Cooked oatmeal with sugar / honey / syrup has a GI of 100 like sugar.

Option number 6 Oatmeal, which is part of a pie or pancakes, has a GI over 100.

From here we can conclude: all complex carbohydrates can turn into fast depending on the:

1) method of preparation - the more time the cereal is exposed to high temperatures (cooking, stewing, baking, frying), the faster the hydrolysis (watering) of starch proceeds, and the more quickly it becomes available.

2) adding other foods (honey, sugar, milk, etc.) - if you add any ingredient to your cereal, the glycemic index of which is higher than that of this cereal, then you automatically turn your slow carbohydrate into a fast one.

So remember rule number 2:

IF YOU WANT TO BE SLIM, THEN TREAT ALL DIFFICULT CARBOHYDRATES MINIMALLY!

The same goes for vegetables: if you are boiling / stewing vegetables, do not keep them in water for too long.

Sources of complex carbohydrates containing starch:

Tab. 1 Starchy foods (starch content in% per 100 g)

The rate of consumption of starchy foods per day

Complex carbohydrates should account for about 40% of the daily value of all carbohydrates.

40% of 140 g = 56 g. That is, it turns out that on average you should eat about 56 g of starchy carbohydrates per day, if your total carbohydrate intake is 140 g.

56 g of complex carbohydrates are found in:

- 85 g of dry oatmeal;

- 270 g of boiled brown rice;

- 285 g of boiled beans;

- 330 g of buckwheat porridge.

2. Fiber and the mechanism of its assimilation

Fiber is mainly found in fruits and vegetables. If we talk about complex carbohydrates, then we will mean only vegetables, since they contain ten times less sugar than fruits. Fiber is not assimilated by the body, and therefore in transit passes through the entire gastrointestinal tract, clearing it of various debris and toxins. Fiber is a very important component of a healthy and proper diet, therefore its presence in the daily human diet is essential. The rate of fiber per day ranges from 20 to 45 grams. To gain your daily fiber intake, you need to consume on average 500 to 1 kg of fresh or stewed vegetables + 150-200 grams of fiber-rich cereals (oatmeal, buckwheat, barley, legumes) per day.

Sources of fiber:

- vegetables with a low GI are preferable: cucumbers, all types of cabbage, asparagus, green beans, radishes, zucchini, greens, etc.

- fewer vegetables with an average GI: tomatoes, peas, bell peppers, mushrooms.

Fiber intake per day

Fiber, as well as simple carbohydrates, should get 30% of the total amount of carbohydrates eaten per day.

30% of 140g = 42g.

42 grams of fiber are found in:

- 4 medium avocados;

- 10 bananas;

- 8 medium apples;

- 100 g of bran;

- 1.5 kg of broccoli or white cabbage;

- 1.6 kg of apples;

- 500 g of peanuts.

Now let's look at how to calculate these same TOTAL daily grams of all carbohydrates.

Table 2 shows the number of calories and the amount of all carbohydrates per day, depending on your lifestyle (sedentary, moderately active, very active). These norms are designed for a low-carbohydrate diet that is suitable for endomorph girls, whose goal is to reduce the fat content.

Tab. 2 Low Carb Corrective Diet: Caloric Maintenance and Recommended Carbohydrate Intakes

For example, a girl weighing 69 kg wants to lose 5 kg, while she has a sedentary job and leads a sedentary lifestyle. Opposite her weight (we take the closest in value 68 kg) there is a figure of 98 g simple and complex carbohydrates... And in order to, she must adhere to the norms of carbohydrate consumption according to the desired weight - in her case, it is 91 g, which corresponds to 64 kg.

This is about a low-carb diet that is suitable for girls with a predisposition to overweight.

If you have already lost weight and want to consolidate this result, keeping your weight at the same mark, then a moderately carbohydrate diet is suitable for you, where there will be completely different indicators and norms of carbohydrate consumption (Table 3).

Tab. 3 Moderate Carbohydrate Diet: Caloric Maintenance and Recommended Carbohydrate Intakes

The carbohydrates column is divided into 2 columns - 33% and 40%. The first column shows the lower limit for carbohydrate intake, and the second - the upper one. Here you simply select the value that is opposite to your current weight and stick to it - everything is very simple.

Timing of carbohydrate intake

Both simple and complex carbohydrates give the body energy. We usually need energy in the morning. Morning and lunchtime are the most active hours for many people, which is why we need a lot of energy during the day. By the evening, the energy consumption of our body decreases, and the metabolism slows down. This happens in 90% of people who work and are awake during the daytime, with the exception of people who study or work in the evening, as well as ectomorph people, their metabolism and biological clock are slightly different from ours with you. But if you do not belong to the second group, then your metabolism in the evening is always lower than in the daytime, this has long been proven and known to everyone. It is for this reason that all nutritionists and nutritionists recommend to consume ALL carbohydrates - both simple and complex - in the morning, until about 16-00.

If you have a good metabolism, and you, on the contrary, find it difficult to gain weight, then you can eat carbohydrates even for dinner.

What to combine simple and complex carbohydrates with?

We already know that the absorption rate of slow carbs depends on how you cook them and how they are combined with other foods, and the same goes for fast carbs. In order for food to be properly absorbed and not cause disturbances in digestion processes, you need to know what is best to combine with simple and complex carbohydrates.

Oatmeal is best cooked / steamed not in milk, but in water. Due to the fact that it is very high (AI of milk - 90), when they enter the body, a powerful release of insulin takes place, which directs all eaten carbohydrates (this is the milk sugar lactose contained in milk and starch from oatmeal) straight to the fat depot ... The same applies to the beloved by many buckwheat porridge with milk. From a complex carbohydrate, the addition of milk makes it simple and quickly digestible. That is why the combination "Complex carbohydrates + dairy products" is UNACCEPTABLE neither for weight loss nor for maintaining normal weight. The exception is mass collection. If, on the contrary, you are by nature a thin physique, and it is difficult for you to gain weight, then porridge with milk is your savior.

Sami simple and complex carbohydrates they combine well with each other, you just need to do it right. For all those who love the sweet version of oatmeal in the morning, note: oatmeal is best combined with an apple or berries (strawberries, raspberries, currants) and never eat oatmeal with ORANGE, GRAPEFRUIT, TANGERINS and PINEAPPLE! These fruits contain a lot of citric acid, which actually stops the digestion of oatmeal starch! Such a breakfast will ferment in your intestines for a long time, causing bloating, gas formation, diarrhea and other unpleasant consequences up to vomiting. I felt all of them on myself when I lived in Thailand and ate oatmeal with pineapple in the morning. This went on day after day for 6 months. And all these six months I had problems with my gastrointestinal tract ... I would not wish anyone what I felt almost every day: sharp cutting pains in the abdomen, flatulence, diarrhea, etc., but at that time I did not understand why this reaction. Of course, I had guesses that it was pineapple that had such an effect on me, but I didn’t want to realize this, because I really love pineapples and before leaving home I wanted to eat them for several years in advance))) So you should know: citrus fruits are very poorly combined with favorite cereals, and if you like to eat sweet porridge, then choose safe fruits with a small amount of citric acid for this.

Simple carbohydrates in the form of sweet fruits or dried fruits, it is better not to use it with cottage cheese, since cottage cheese is a complex protein, and it is highly undesirable to combine protein foods with simple sugars. If you add banana, dates, melon to the curd, then this sweet curd-fruit mass will begin to ferment in the intestines and interfere with the absorption of all useful micro- and macro-nutrients. Cottage cheese goes well with fiber, herbs and vegetable fats (nuts, avocados,).
Fiber, which is found in vegetables, goes well with both complex carbohydrates and simple ones, and even better with proteins. So vegetables can be eaten with cereals, and with meat, and with dairy products. It is only better to give preference to low-starchy vegetables that have a low glycemic index.

Now you know how and with what it is better to combine simple and complex carbohydrates, and if you remember these four rules, then you will never have problems with digestion, and the process of losing weight you will go much more efficiently.

Well, now let's summarize all of the above:

— complex and simple carbohydrates must be consumed in optimal amounts daily! For weight loss, the rate of carbohydrates should be 20-25% of the daily calorie intake, to maintain normal weight - 33-40%.

- for normal digestion, you need to correctly combine carbohydrates with other foods: simple carbohydrates in the form of fiber go well with complex carbohydrates and proteins; porridge can be combined with unsweetened fruits and berries (apple, kiwi, raspberry); fruit is undesirable to combine with proteins (cottage cheese with fruit is a bad combination).

- it is best not to cook porridge, but to steam it, or cook it for a short time (15-20 minutes).

- Give preference to fruits and vegetables with a low glycemic index, they do not cause a sharp rise in blood sugar and are absorbed more slowly by the body.

— simple and complex carbohydrates consume in the following proportion: 20-30% simple carbohydrates, 30% fiber and 40-50% complex carbohydrates.

Hopefully these tips will help you manage carbohydrates throughout the day and get the most out of your carbohydrate intake without compromising your shape or health. Simple and complex carbohydrates can be both your friends and enemies, it all depends on their amount in your daily diet. And I wish you to find this golden mean, which will bring you closer to your goal!

Yours sincerely, Yanelia Skripnik!