Tip 1: What are carbohydrates
Tip 1: What are carbohydrates
The main source of energy, formed in the process of metabolism, are carbohydrates - a group of organic compounds that received thisname due to the presence in their composition of carbon, hydrogen and oxygen. The need for an organism in carbohydrates is high enough. And due to them, it is easiest to regulate the calorie content of the diet.
Instructions
1
With moderate muscular work, the daily requirement for carbohydrates is 500 g. With normal nutrition, carbohydrates, which account for the major part of the dietary intake by caloric content. This bread, potatoes, cereals, as well as vegetables and fruits.
2
Carbohydrates are divided into simple (monosaccharides) and complex (polysaccharides), which in turn are divided into higher polysaccharides and oligosaccharides. In the process of digestion, complex carbohydrates break up into simple ones. And, hitting with a current of blood from the intestine to the liver, they turn into glycogen, consisting of many particles of glucose. As necessary, part of it is split, and then in the form of glucose with blood is carried throughout the body. Especially the brain needs it. The remaining glycogen accumulates and forms a reserve, the use of which occurs as needed.
3
Thanks to the well-established mechanism of self-regulation,the level of glucose in the blood is always maintained at the same level. And only when the carbohydrate metabolism is disturbed (for example, with diabetes mellitus) it can constantly change. Periodic change in the index (both increase and decrease) of sugar in the blood can be associated with energy costs and the process of digestion. For example, excessive intake of carbohydrates from food causes an increase in blood sugar - hyperglycemia and a rise in urine - glycosuria. And excessive physical activity can lead to its reduction.
4
Regulation of carbohydrate metabolism is carried outnervous system and some glands of internal secretion - the adrenal glands, pancreas and pituitary gland. There is a close relationship between carbohydrate metabolism and the exchange of fats and proteins. Namely - due to carbohydrates can be formed proteins and fats, which in the course of metabolism can be a source of glycogen formation.
Tip 2: What are simple carbohydrates
Carbohydrates are the main source of energy. More than 60% of the energy the body takes from carbohydrates, the rest from proteins and fats. Depending on the structure and speed of digestion carbohydrates are divided into simple and complex.
Simple carbohydrates are compounds consisting of one or two monosaccharide molecules.
Divide simple carbohydrates into two groups.
The first group is monosaccharides (for example, glucose).
The second group is disaccharides (for example, sucrose).
Monosaccharides have a very simple chemical structure, so they are fairly easily broken down and assimilated.
Quick carbohydrates (simple) and figure
Since fast carbohydrates are fairly fastare absorbed, they cause a rapid and significant increase in the level of sugar in the blood. For this reason, a significant release of insulin. Insulin, in turn, reduces sugar, turning it into fat. In this process, very often the blood sugar level drops below the norm, which leads to carbohydrate hunger. In this case, the person again consumes products containing simple quick-flowing carbohydrates. There is a vicious circle, leading to obesity.
Products containing simple carbohydrates:
- Sugar;
- Confectionery (all kinds of sweets, cakes, cookies, rolls, etc.);
- jams, jam, jam;
- sweet drinks, including freshly squeezed fruit juices, as well as some types of vegetable (carrot, pumpkin);
- sweet fruit, especially grapes and bananas, as well as ripe pineapples, watermelons, peaches;
- bakery products made of white flour;
- potatoes, pasta, porridges, processed;
- vegetables (pumpkin, turnip and boiled carrots).
If you want to have a slim figure, thenconsumption of these products should be minimized. If you want to treat yourself to such delicacies, do it in the morning (before lunch).
Tip 3: What are digestible carbohydrates
Carbohydrates are divided into simple (easily assimilated) andcomplex. They differ in structure, speed of processing in the body and nutritional value. Many easily assimilated carbohydrates are found in sugar, sweet fruits, bakery products, sweets. Their excess causes obesity.
Food consists of various substances,affecting the body and necessary for normal life. Carbohydrates belong to the group of basic nutrients, the main source of which are plant products and sugar.
The role of carbohydrates in nutrition
These substances are necessary to provide the bodyenergy, while half of the caloric content of the diet falls to their share. The norm of carbohydrates depends on physical activity, while the part that is not used to maintain energy resources is converted to fat stores. Excess carbohydrates lead to an increased content of cholesterol in the blood and depress the intestinal microflora. In elderly people and those who move little, the daily requirement for carbohydrates decreases. For health, both a deficiency and an excess of carbohydrates are harmful, while their species have different values for the organism.Types of carbohydrates
Essential food carbohydrates are complex sugars(polysaccharides) and monosaccharides. Sugar, made from beets, refers to disaccharides, since its molecule consists of fructose and glucose. They differ in structure, complex consists of several substances, simple from one. Digestibility depends on the composition, more simple carbohydrates are faster processed in the body. Fiber and pectin (ballast substances) also belong to carbohydrates. They are poorly digestible, but are necessary for normal operation of the intestine. Contain in food of vegetable origin: fruits, leaves of plants and vegetables. Plants contain complex carbohydrates in the form of starch and cellulose. In products of animal origin, they are few, they are contained in the liver.Easily assimilated carbohydrates
Glucose is the basic simple carbohydrate. If the blood suddenly changes the amount of glucose, it worsens the state of health, drowsiness and fatigue appear. Lowering the level causes a feeling of hunger. Fructose is found in fruits, especially much in sweet fruits. Lactose is present in dairy products. Sucrose is composed of fructose and glucose. In refined sugar its content reaches 95%, other nutrients in it are practically absent. Abuse of sweets leads to an excess of easily assimilated carbohydrates and obesity. Light-weight carbohydrates have a simpler structure, due to which they are quickly processed in the body. The use of sweets, ice cream, baked goods, cakes and other sweet foods, especially with low physical loads, leads to an increase in the level of sugar, which then falls sharply, causing a feeling of hunger. Unspent carbohydrates turn into fat. The only plus of these products is the rapid replenishment of the body's energy needs.Tip 4: What are carbohydrates used in the gym
Many dislike carbohydrates for their addictionstored in reserve, but in fact carbohydrate hydrocarbon strife. It is necessary to have at least a general idea of simple and complex carbohydrates and their properties. In addition, there is a suitable and inopportune time for taking carbohydrates. And just the same in training carbohydrates will be appropriate.
If your goal is to gain muscle mass
First of all carbohydrates are sourcesenergy. If the athlete for a long time adheres to a low-carbohydrate diet, very soon the body becomes exhausted. In this state, training will go through strength and will do more harm than good. To avoid this, stop carbohydrates. To work on the growth of muscle mass, they are simply necessary. Therefore, on the day of training, store sources of simple carbohydrates. Simple carbohydrates provoke an instant release of glucose into the blood. They contain sweet fruits, all sugars, white flour products. For some, it may sound paradoxical, to bring sweets to the gym. However, during severe muscular work, the body constantly needs fast energy, and only simple carbohydrates can provide it. Do not worry, in your case, they will not be repackaged in the form of fat stores. Do not get involved in fast carbohydrates with fast carbohydrates. They do have the property of being easily converted into fat. The use of carbohydrates is justified when you are guaranteed to spend them on energetic work.If you want to lose weight
Also, do not use simple carbohydrates intime training, if you came to the gym to lose weight. In this case, the body must expend its own energy reserves. If you are training for weight loss, you need to pay special attention to complex carbohydrates. Unlike simple, they do not cause a sharp jump in blood glucose. Energy from them is released gradually and evenly, which helps maintain a sense of satiety. Complex carbohydrates can be taken both before and after training. They will help to effectively restore strength. Acceptance of simple carbohydrates after training is permissible only if you worked to increase muscle mass.Complex carbohydrates are found in whole grains and products made from it, beans, vegetables, some fruits.In bodybuilders, even there is such a thing asCarbohydrate window. This concept means that for a certain period of time after training, it is most important to take a portion of simple carbohydrates. This will help the muscle fibers to recover faster and even start the growth process.
There are different opinions about the "carbohydrate window". Some believe that it makes no sense to take carbohydrates immediately after strength training. On the contrary, it is effective only in the situation of cardio training (running, walking).As a source of carbohydrates, both before and afterafter training it is best to use a geyner. This is a high-carbohydrate mixture made by professionals in the field of sports nutrition. It contains a rich set of carbohydrates, simple and complex.
