Every person wants to be not only beautiful, but also to have a healthy appearance, which, of course, can be achieved by eating properly, adhering to the golden mean in the daily norm of carbohydrates, proteins and fats.
Daily intake of carbohydrates for any person
Before turning to a more detailed consideration of this issue, it should be noted that the body is grateful for simple carbohydrates, which should be obtained from complex. So, what are the last? They include glycogen and starch. Polysaccharides, as complex carbohydrates are called, when they fall into the human body are split into simple, glucose. It, in turn, needs red blood cells, brain and muscles.
The most interesting thing is that the splitting of polysaccharides occurs already at the moment when a person starts chewing food. In other words, the enzymes contained in saliva make starch into the coveted glucose. About 85% of all carbohydrates daily rate falls on starch.
In addition, they help maintain the energy necessary for normal life, so they also take part in metabolic processes, helping to improve the functioning of many organs and preserve protein stores.
If we consider in detail the question of the daily norm of carbohydrates, it is important to note that it depends not only on age factors, but also on daily exercise. So, for example, infants of the first month do not need carbohydrates, sources of energy. At the preschool age, the daily norm gradually increases and by the age of 8 reaches 100 g. The adolescent's diet should be designed in such a way that a day he consumes from 100 to 350 g. The adult person needs, again, 100 to 450 g of carbohydrates.
Daily Value of Carbohydrates for Women
Below is a table explaining how many carbohydrates are needed. From this it is clear that the more physical activity, the loads, the more the organism needs polysaccharides. So, if you are an employee of mental labor, then for you it is enough 5 grams of simple carbohydrates, derived from complex, per 1 kg of body weight. For those who are engaged in manual labor, it is necessary already 8 g per 1 kg of body weight.
It will not be superfluous to list the complex carbohydrates:
- any greens (salad, spinach, parsley, dill);
- cereals (oatmeal, barley, rice, buckwheat);
- beans (lentils, both green and red, beans , beans, peas, chickpeas);
- fruit (peach, grapefruit, apple, orange, pear);
- berries (plum, cherry);
- whole wheat bread;
- meat.
Daily rate of carbohydrates for weight loss
No nutritionist will say that when trying to lose weight, you need to eat simple carbohydrates. The latter are quickly broken down and have a high glycemic index. In other words, a large number of
So, nutritionists recommend starting diets with 5 g of complex carbohydrates per 1 kg of body weight. Do not forget to do a set of appropriate exercises. If there is no time for morning exercises, try to walk on foot daily for about 40 minutes.
The most important thing in compiling a daily diet: to know the extent, as in a daily dose of carbohydrates, both proteins and fats.