Carbohydrates

2024 Author: Jasmine Walkman | [email protected]. Last modified: 2023-12-16 08:29

Carbohydrates are organic substances that perform important biological functions in living organisms. These include glucose, fructose, sucrose, starch, cellulose and others. Carbohydrates are made up of carbon, hydrogen and oxygen. They are an essential part of the diet of living organisms. 80% of the dry matter of plants and 20% of that of animals falls on carbohydrates. Carbohydrates are divided into three groups: monosaccharides, oligosaccharides and polysaccharides. While monosaccharides cannot be hydrolyzed, oligosaccharides and polysaccharides are hydrolyzed to simpler sugars and ultimately to monosaccharides.

Monosaccharides and oligosaccharides are low molecular weight and polysaccharides are high molecular weight substances. Carbohydrates fall into two main categories - simple, considered incomplete carbohydrates and complex, which are complete carbohydrates.

Simple Carbohydrates

Sorry carbohydrates consist of simple sugars called monosaccharides or double saccharide units called disaccharides. Simple carbohydrates are found in pastries such as candy canes, ice cream, pastries and candies, etc. Calories obtained from simple sources of carbohydrates can be considered as "empty" calories, which is why they are considered to be of little importance to a person and especially to people engaged in intense sports. The main reason simple carbohydrates are called "empty" calories is that they cannot accumulate in the body as glycogen. Glycogen, in turn, is considered the main fuel for muscles during exercise. Without complete and adequate fuel, muscles cannot be expected to function at maximum levels.

Complex Carbohydrates

The complex carbohydrates consist of polysaccharides made up of many sugars.

Polysaccharides are higher than monosaccharides and disaccharides because two or three sugars are combined to form starch. Starch produces glucose, which in turn leads to the formation of glycogen. Complex carbohydrates are found in pasta, whole grain breads and warm cereals: in rice, oatmeal, and baked potatoes. Brown rice is also an excellent source of complex carbohydrates. Complex carbohydrates are considered high quality foods because they can accumulate in the body in the form of glucose.

Complex carbohydrates or polysaccharides are classified into two main groups - plant and animal. The two main forms of plant polysaccharides are starch and cellulose.

Starch is the best known form and can be found in other foods such as corn, the various seeds and cereals that make bread, cereals, spaghetti and some pastries. Polysaccharides in the form of starch are also found in legumes and potatoes. Starch is considered the most important form of carbohydrates and is the main raw material in the diet of the athlete. No one who undergoes strength training should avoid the complex ones carbohydrates. Unfortunately, the standard diet in North America seems to offer a reduction in complexity carbohydrates and increase the simple.

Plants are an important source of complexity carbohydrates. Structurally, the stem, seeds, roots and leaves of plants are made up of polysaccharides and provide the most important nutrient component - fibrous tissue or better known as cellulose. Many experts believe that eating fiber foods is a tool to reduce the risk of several health problems, including cancer. It is believed that cellulose intake can significantly reduce weight gain and reduce the risk of heart attack caused by being overweight.

Functions of carbohydrates

Several are the most important functions of carbohydrates in the human body. They can be summarized as follows:

- Energy function - as it turned out, carbohydrates are the main and most preferred source of energy in the human body. They are also the only source of energy for the muscles, which means that they supply the reserve muscle fibers and are the main source of energy for the brain;

- Protective function - carbohydrates are involved in the construction of various types of protective mucus, which is secreted by the mucous membranes of the glands of various organs. In addition, they are involved in the composition of fluids in the joints;

- Plastic function - carbohydrates are involved in the construction of many cells. Although their quantitative participation is extremely small, it is very important.

Benefits of carbohydrates

Heart disease decreases under the influence of foods containing cellulose and by lowering cholesterol. Consumption of cellulose can lower cholesterol by clearing the bloodstream and significantly reducing the load on the heart. Carbohydrate foods rich in cellulose help relieve gastrointestinal disorders, which occur mainly during the slow passage of food through the digestive system. Accelerated passage of food through the digestive system contributes significantly to reducing the risk of bowel cancer. In the most generalized version, the absorption of complex carbohydrates by the body charges it with energy and reduces the risk to human health.

Harm from carbohydrates

If you take too much carbohydrates with food, more than would be converted to glucose or glycogen (stored in the liver and muscles), the result will be obesity.

Carbohydrate intake

People with diabetes have disorders of carbohydrate metabolism. Eating high-carbohydrate foods will cause a sharp rise in blood sugar. With the right food choices, the rise in sugar can be reduced. These foods contain slow carbohydrates, which are found in legumes, fruits, milk, potatoes, whole grain bread. They raise blood sugar slowly and moderately and are very suitable for diabetics. It is even recommended that their consumption be 55% of the daily menu. Fast food carbohydrates such as sweets, honey and sugar can be taken only in cases of increased physical activity and hypoglycemia.