The norm of carbohydrates per day

As everyone knows, all food in our body is broken down into proteins, fats and carbohydrates. All three of these groups of substances are important for our health, but it is with carbohydrates that the most difficulties arise. On the one hand, it is they who provide the body with the necessary energy. On the other hand, these substances often cause excess weight.

The role of carbohydrates in the body

In fact, the intake of carbohydrates into the body is really necessary. After all, these substances perform quite important functions:

• The main task of carbohydrates is to provide the body with the energy required for the proper functioning of all organs. Sugar is needed by muscle tissue to carry out loads, and energy is needed to carry out the process of cell division. Absorption of carbohydrate-rich food does not take a lot of time. Therefore, after such a meal, instead of lethargy and drowsiness, there is a surge of vivacity. Indeed, even with heavy physical exertion, the body first consumes carbohydrates, and only then comes the turn of fats. At the same time, vital energy is spent very economically and the body does not get tired.

• Another equally important job of carbohydrates is to ensure the normal functioning of the nervous system. It is she who primarily suffers from a lack of these substances. For the normal functioning of the brain, sugar is simply irreplaceable; in the process of mental activity, it is actively absorbed. That is why, with significant mental stress, it is advised to eat chocolate.
• Another task is to ensure normal protein-fat metabolism.

The norm of carbohydrates per day

It should be noted right away that not all carbohydrates are equally beneficial for our health. There are three types of these substances:

• Simple carbohydrates, otherwise called fast, are substances that have little nutritional value and at the same time are very quickly absorbed into the bloodstream.
• Complex carbohydrates are processed by our body rather slowly. At the same time, they saturate the body very well and bring a lot of useful things.
• The third type of carbohydrate is dietary fiber or fiber. These substances are practically not absorbed by the human body. They perform a cleansing function.

All the proposed sources indicate that a person should receive a minimum of 50 grams of carbohydrates daily. The upper limit for each person should be calculated individually. It is calculated as 2-3 grams of substance per kilogram of body. For example, it turns out that for a 60 kg person, the amount of carbohydrates should not exceed 180 grams per day. Moreover, this number includes carbohydrates of all three types.

As we have already noted, carbohydrates are different and not all of them are healthy. To maximize the safety of your figure, you need to minimize the amount of fast carbohydrates by increasing the volume of complex and fiber. For example, a serving of cereal for breakfast will keep you feeling full and energized to get all the work done for the day.

The main rule of carbohydrate consumption is that porridge should be eaten before 14.00, and the last fruit is allowed to be eaten until 17.00. In this case, everything eaten will benefit the body, and will not be deposited on the sides or on the bottom.

Foods rich in carbohydrates

As we have already found out, all carbohydrates can be divided into useful and harmful. All products with sugar are classified as harmful, for example, sugar itself, confectionery, baked goods, alcohol, soda, ice cream. It is better to completely exclude all these products from your menu, since they do not bring anything positive. The approximate amount of carbohydrates in foods is as follows:

Starch tops the list of healthy carbohydrates. It is abundant in pasta, vegetables, nuts and legumes. It takes a lot of time to process starch into simple sugar. In some cases, this process takes up to six hours. Therefore, such dishes give a long-lasting feeling of satiety. The body needs a lot of fiber in fruit and vegetables. It helps the intestines work properly and removes bad cholesterol from the body. Bran also contains a lot of fiber.

Cereals are very useful for health. The shell of the grain contains a lot of vitamins and fiber. Therefore, it is advisable to subject cereals to minimal heat treatment during cooking. Especially useful among cereals, brown rice and oatmeal... Having started breakfast with oatmeal, a person is quickly satiated, receives a charge of vivacity and energy. Plus, oatmeal is an excellent colon cleanser due to its high fiber content.

Very good for the body wholemeal bread... It contains a lot of useful minerals and vitamins, as well as fiber, which helps cleanse the intestines and maintain healthy skin, nail plates and hair.