2024 Author: Jasmine Walkman | [email protected]. Last modified: 2023-12-16 08:29
Carbohydrates are an important source of energy for the body. Their reference value for the average adult is 310 grams. Despite the generally accepted limits for the intake of carbohydrates, proteins and fats, they are most accurately determined individually, according to height, weight, physical activity.
The recommendation is that about 45% to 65% of calories consumed should come from carbohydrates, 20% to 35% - from fat, 10% to 35% - from protein.
Complex carbohydrates are slowly absorbed by the body and provide more lasting energy. Simple carbohydrates such as sugar, pastries, jams, energy drinks are absorbed quickly.
Foods that contain complex carbohydrates are often high in fiber and low in fat, so more is recommended. These are fruits, rice, pasta, potatoes, cereals, fruit juices.
Many diets limit carbohydrate intake. However, if you build a diet with the healthier ones, you can maintain a good figure. Foods such as spinach, cabbage, broccoli, beans, corn, peas, carrots, turnips are useful. They give enough energy to the body.
They keep cholesterol low, maintain blood sugar levels. Because fiber is absorbed more slowly by the body. Suppress appetite. Help the health of the cardiovascular system. They are rich sources of vitamins.
Choose fresh foods without added sugar, low-fat dairy products, whole grain bread. Eat more beans and legumes, such as lentils.
Eat brown rice at least twice a week. Oatmeal is a substitute for pastries and is a good option for breakfast. Don't forget apples, which improve digestion and are a source of vitamins.
It is better to consume most carbohydrates from the daily intake in the first part of the day.
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