Carbohydrates are found almost exclusively in foods of plant origin. They are one of three major chemical groups that form the organic matter along with fats and proteins. Carbohydrates are most abundant organic compounds in the biosphere and in turn more diverse. Usually found in the structural parts of plants and also in animal tissues, such as glucose or glycogen. These serve as a source of energy for all vital cell activities.
They provide 4 kcal/gram as protein and energy are considered macronutrients like fat. We can find them in a countless number and variety of food and play an important role in metabolism. So they must have a strong presence in our daily diet.
In a varied and balanced diet approximately 300gr./día carbohydrates should come from fruits and vegetables, which not only provide us with carbohydrates, but we also provide vitamins, minerals and plenty of plant fibers.
Another 50 to 100 g. newspapers must be complex, ie cereals and their derivatives. Always prefer those grains which retain their bark, grains. They are rich in B vitamins, minerals, vegetable proteins and obviously fiber.
The fiber should always be present in an amount of 30 gr. daily, thereby preventing weight disorders and diseases such as obesity.
In all low-calorie diets in fruit and vegetables are helpful because they provide plenty of nutrients without too many calories.
Functions
The functions of carbohydrates in the body are met, energy saving proteins, regulate fat metabolism and structure.
* Drink tap, carbohydrates provide 4 kcal (kilocalories) per gram dry weight. This is without considering the content of water that might have the food which is carbohydrate. Covers energy needs, a small part is stored in the liver and muscles as glycogen (usually no more than 0.5% by weight of the individual), the rest is converted into fat and accumulates in the body as adipose tissue.
It is generally recommended that minimally effected a daily intake of 100 grams of carbohydrates to maintain metabolic processes.
* Savings of proteins: If carbohydrate intake is insufficient, protein is used for energy purposes, relegating their plastic function.
* Regulation of fat metabolism: In case of poor dietary intake of carbohydrates, fats are metabolized abnormally accumulate in the body ketone bodies, which are intermediate products of this metabolism thus causing problems (ketosis).
* Structurally, the carbohydrates are a small portion of the weight and structure of the body, but either way, this function should not be excluded from the list, however minimal its indispensable contribution. (more…)
