To learn how to make the best food carbohydrates we need to know something, choose carbohydrates. I know this is not the kind of reading to do most of us, but necessary. So, ask yourself how important it is for me to be healthy? With so many voices trying to lead a course you need knowledge to make informed decisions. The knowledge that the confidence to choose what is best for you. Be wise, do not let others do the course for you. Do not count onslick marketeers to decide the best solution for a healthy lifestyle.
Carbohydrates
Carbohydrates are the bodies main source of energy. They are the greatest band of our daily diet. We take it in the form of all foods, cereals, flours, cereals, pasta, potatoes and other vegetables. They also found fruit in the form of sugar contained in syrups, honey and sweet, as in the form of common table sugar.
But what are simpleCarbohydrates?
They are exactly what it sounds like: simple sugars, which quickly turn into glucose in your body. Simple carbohydrates include naturally occurring sugars and foods that are found in refined and processed with greater frequency, even white bread, sugary drinks and sweets.
Glucose is the most common type of sugar and the primary form of sugar, energy is stored in the body.
Fructose, the sugar mainfruit syrup is also found in honey and high fructose corn (soft drinks), and is a major source of sugars in the diet of Americans.
Galactose (found in dairy products, sugar beet, sugar and other mucilages and gums), is less likely to glucose and fructose found in nature. Both fructose and galactose are metabolized into glucose for use by the body.
Complex carbohydrates
Complex carbohydrates are digested more slowly and almostalways found in foods healthier than their single counterparts. Complex carbohydrates often supply energy and other nutrients and fiber, the body needs. This is a better choice. They are found in foods with less processing. The more the food is raw, the better.
Health benefits of complex carbohydrates
Complex carbohydrates first aid to weight control. Foods that are rich in complex carbohydrates, calories less often. Itusually requires more time to 100 calories of a banana, eat, to consume 100 calories of soda. Calorie for calorie, complex carbohydrates are more satisfying and the calories add up more slowly than simple carbohydrates compared.
Fiber keeps you feeling full second more. Most Americans do not have the recommended amount of fiber per day: 25 grams for women and 38 grams for men. Increasing your complex carbohydrate food is always associated with an increased intake of fiber.Plus fiber helps to feel fuller for longer so the need to eat less often.
Third contain complex carbohydrates nutritional benefits. There are two many nutritional benefits to switch to count the complex carbohydrates. These foods contain vitamins, minerals, phytochemicals and other nutrients that are rarely found in foods simple sugar.
Be a smart consumer
Choose complex carbohydrates over simple carbohydrates
People &dieters are finally equal in the fact that carbohydrates are not the enemy. There is a renewed interest in the benefits of complex carbohydrates and whole grain products. Cereals are staple foods and sources of simple carbohydrates and complex energy for the body.
But beware, food manufacturers have developed the use of this interest, with many opportunities in complex carbohydrates looking to merge. A good selection of foods should be primarily whole wheat grains. Sounds simple,but it is too easy to deceive:
Be wary of misleading food labels
information surrounding the Regulation on the labels of food grain is weak. Any food with a small amount of whole grains in can be labeled as "whole grain." Check the ingredient list: if "enriched" is the first ingredient is a bad choice. Search for the word "all" make sure the first ingredient in order, it is a good whole grain food. Keep an eye on the fiber content in yourFood
The truth is that the label, and in particular the section "fiber label. A good portion of whole grains have 3 grams of fiber per serving or more. Select one bread, pasta, cereals and grains to meet this requirement. Not you can go wrong with fruit and vegetables
These are your best sources of complex carbohydrates. Are you with nutrients and fiber and make great snacks packed all day.
Keep your carbohydrates to about55-60% of your total calorie intake is a good way to share your nutrients. The majority of carbohydrate calories should come from complex carbohydrates, rather than just receive. Of total calories should be about 50 percent of calories from complex carbohydrates, and 10 percent of simple carbohydrates. Follow this rule: "Make half your grains whole" and eat five servings of fruits and vegetables a day. These strategies will ensure that your complex carbohydratesufficient.
Force - is the medium of plants used to save energy. In the body breaks down starch into simple sugars. The body must break down all the sugar / starch into glucose to use it. Starch provides energy to the body supported. Starch is the most important types of complex carbohydrates to digest. All starchy foods come from plants.
The seeds are the first and richest source or starch, 70 percent of their weight and strength.
The secondbest source of strength is the family of beans and peas. These include, for example, dry beans, lima beans, pinto beans, kidney beans, black eye peas, chick peas (chickpeas) and soybeans. These vegetables are about 40 percent by weight of starch and contain significant amounts of protein.
The third important source of starch, the tubers such as potatoes, sweet potatoes, cassava e.
Dietary fiber - can be found in plant cells. It 'hard and fibrous, and it doesnot to break completely in the body. Fiber links contains sugar that can not be interrupted by human enzymes and related indigestible as a result are labeled. Therefore, most fibers do not have energy for the body but are essential for the regulation of the body.
The indigestible fibers are the structural part of plants and cellulose are classified as insoluble fiber, because they normally do not dissolve in water. Starch is a carbohydrate notPolymer and bran can be located, flour and vegetables. Hemicellulose is a polymer-starch carbohydrates not xylose, glucose, galactose and other monosaccharide, but whole grains and bran can be found. Lignin, a polymer noncarbohydrate contain alcohols and acids, is a wood fiber found in wheat bran and seeds of fruits and vegetables.
Soluble fibers are those that dissolve or swell in water. They arebroken not by human enzymes, but can be metabolized (or fermented) by bacteria in the colon. Pectin, because it absorbs water and forms a gel, is often used in jams and jellies. Sources of pectin are citrus, apples, strawberries and carrots.
Substances that provide energy
Carbohydrates are one of the three macro nutrients that the body with energy (supply of protein and fat for the other two.) Today, there are onlyCarbohydrates, proteins and fats will be processed in subsequent articles.
Substances that support metabolism
To use the energy contained in a man break down carbohydrates, the structure of the molecule. We start with carbohydrates and oxygen and carbon dioxide, water and energy. The body uses energy and water and gets rid of carbon dioxide.
* Food Minerals are generally trace elements, salts or ions such as copperand iron. Some of these minerals are essential for human metabolism.
* Vitamins are organic compounds essential for the body. Usually act as coenzymes and cofactors of various proteins in the body.
* Water is an essential nutrient and held the solvent in which all chemical reactions of life.
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