{"id":19426,"date":"2021-09-01T14:02:18","date_gmt":"2021-09-01T12:02:18","guid":{"rendered":"https:\/\/www.ericfavre.com\/lifestyle\/uk\/?page_id=19426"},"modified":"2021-09-06T16:09:06","modified_gmt":"2021-09-06T14:09:06","slug":"energy-generator-carbohydrate","status":"publish","type":"page","link":"https:\/\/www.ericfavre.com\/lifestyle\/uk\/home\/sport-nutrition\/nutrients\/focus-on-macronutrients-and-micronutrients\/macronutriments\/all-about-carbohydrates\/energy-generator-carbohydrate\/","title":{"rendered":"The First Energy Generator Carbohydrate"},"content":{"rendered":"\t\t
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\r\n Apart from fats and proteins, carbohydrates<\/strong> play a very important \r\n role in providing energy to the body. They mainly deliver energy to the \r\n brain. The least you can do is to get half of your required caloric \r\n intake during a day from carbohydrates. Carbohydrates are mainly found \r\n in plant foods such as pasta, potatoes, fruit and vegetables, but also \r\n in some animal food sources such as milk.\r\n <\/p>\r\n

\r\n OPT FOR POLYSACCHARIDES INSTEAD OF MONOSACCHARIDES OR DISACCHARIDES\r\n <\/h2>\r\n

\r\n Depending on the composition as well as the effect on a person's \r\n metabolism, there are different kinds of carbohydrates: monosaccharides, \r\n disaccharides and polysaccharides. Monosaccharides and disaccharides are \r\n easily and quickly processed by the body and go directly into the \r\n bloodstream. They are produced continuously and cause a rapid increase \r\n in blood sugar levels.\r\n <\/p>\r\n

\r\n MONOSACCHARIDES\r\n <\/h2>\r\n

\r\n Monosaccharides, or oses, are the simplest carbohydrates and cannot be \r\n hydrolysed. There are two types: aldoses and ketoses. They are also \r\n distinguished by the number of carbon atoms in their chemical structure, \r\n such as trioses, pentoses and hexoses. The main monosaccharides are \r\n glucose, fructose and mannose. They all have the same chemical formula \r\n (Cn(H2O)n), but different configurations.\r\n <\/p>\r\n

\r\n Monosaccharides are not composed of only one sugar molecule, for example \r\n glucose and fructose. Glucose causes a rapid rise in blood sugar levels \r\n and provides an instant source of energy. Fruit, honey and sweets \r\n contain glucose.\r\n <\/p>\r\n

    \r\n
  • \r\n Sucrose<\/strong>\r\n <\/li>\r\n <\/ul>\r\n

    \r\n It is a white solid, crystallised in the anhydrous state and very \r\n soluble in water. Widespread in the plant kingdom, sucrose is abundant \r\n in the beet root and sugar cane stalk.\r\n <\/p>\r\n

      \r\n
    • \r\n Maltose<\/strong>\r\n <\/li>\r\n <\/ul>\r\n

      \r\n This is a disaccharide that is not very abundant in the free state. It \r\n exists in malt where it results from the enzymatic hydrolysis of starch.\r\n <\/p>\r\n

        \r\n
      • \r\n Lactose<\/strong>\r\n <\/li>\r\n <\/ul>\r\n

        \r\n Soluble in water, lactose is found in the milks of Mammals (4 to 5% in \r\n cow's milk and 5 to 7% in women's milk).\r\n <\/p>\r\n

        \r\n DISACCHARIDES\r\n <\/h2>\r\n

        \r\n Disaccharides are formed by the combination of 2 monosaccharides during \r\n a synthesis reaction. Made up of two sugar molecules, for example (milk \r\n sugar) cane sugar, beet sugar and food sugar, this glycosidic bond \r\n results from the union of two hydroxyl groups with the loss of a water \r\n molecule. Dairy products, sweet foods such as chocolate, jam and \r\n biscuits contain large amounts of monosaccharides and disaccharides. The \r\n most important ones, with the formula C12H22O11, are sucrose, maltose \r\n and lactose.\r\n <\/p>\r\n

        \r\n POLYSACCHARIDES\r\n <\/h2>\r\n

        \r\n These are the polymerisation products of glucose and are represented by \r\n starch, glycogen and cellulose. They are also called complex \r\n carbohydrates, because they are composed of at least 10 molecules. \r\n Because they dissolve more slowly, they promote a slower rise in blood \r\n sugar levels and prolong the feeling of fullness. Polysaccharides should \r\n therefore make up the majority of the carbohydrates a person consumes.\r\n <\/p>\r\n

        \r\n Polysaccharides are most common in oatmeal, rice and potatoes. They also \r\n provide essential vitamins and minerals. Dietary fibre is also found in \r\n wholemeal products and is in a special form. For a healthy stomach and \r\n intestines, dietary fibre aids digestion.\r\n <\/p>\r\n

        \r\n If a person is intensively involved in sports, his or her body obviously \r\n needs a somewhat higher carbohydrate content. This is because the body \r\n needs energy to perform. Carbohydrates are the ones that provide energy \r\n and power to the person. However, before competitions, during heavy use \r\n or after intensive training, it is advisable to eat a diet rich in \r\n carbohydrates in order to regenerate the energy.\r\n <\/p>\r\n

        \r\n THE NEGATIVE SIDE OF CARBOHYDRATES, ESPECIALLY IN TERMS OF BODY FAT\r\n <\/h2>\r\n

        \r\n If a person's diet provides more carbohydrates than they burn, the \r\n muscles store the remaining sugar as glycogen. In this way, the body can \r\n draw on this energy reserve when it is needed more and the person is not \r\n taking in more through nutrition.\r\n <\/p>\r\n

        \r\n If the glycogen reserves in the muscles are always full because a person \r\n consumes too many carbohydrates, the extra energy is converted into fat \r\n and the person gains weight.\r\n <\/p>\r\n

        \r\n Excessive carbohydrate intake (especially refined sugars) has been shown \r\n to have harmful effects including increasing the risk of dental caries, \r\n certain types of cancer, overweight and obesity and high blood \r\n triglyceride levels. In the long term, excess sugar can cause \r\n hyperinsulinism and then type 2 diabetes.\r\n <\/p>\r\n

        \r\n WHEN TO EAT CARBOHYDRATES AND IN WHAT AMOUNTS?\r\n <\/h2>\r\n

        \r\n To lose weight easily, it is advisable to keep your diet low in \r\n carbohydrates. It is best to replace high-calorie carbohydrates with \r\n high-nutrient proteins. When consuming carbohydrates, it is best not to \r\n focus too much on monosaccharides and disaccharides in favour of complex \r\n carbohydrates.\r\n <\/p>\r\n

        \r\n Carbohydrate requirements are based on the average minimum amount used \r\n by the brain. There is no tolerable maximum intake of carbohydrates \r\n because there is insufficient scientific data. However, it is advisable \r\n to limit the intake of added sugar to less than 15g per day because \r\n beyond this amount, individuals tend to consume fewer essential \r\n nutrients. In addition, the consumption of added sugar promotes \r\n overweight and civilisation diseases such as diabetes. Soft drinks, \r\n sweets, cakes, biscuits, fruit drinks, sweetened dairy products and \r\n breakfast cereals are the main sources of added sugars in the population.\r\n <\/p>\r\n

        \r\n The glycaemic index shows how quickly a food can raise blood sugar \r\n levels. Fish, meat, vegetables, salad, nuts, legumes and wholemeal \r\n products have a low glycaemic index, prolong the satiety effect and \r\n provide energy even during a diet.\r\n <\/p>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"

        Apart from fats and proteins, carbohydrates play a very important role in providing energy to the body. They mainly deliver energy to the brain. The least you can do is to…<\/p>\n","protected":false},"author":71,"featured_media":29065,"parent":19279,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"template_UK.php","meta":[],"_links":{"self":[{"href":"https:\/\/www.ericfavre.com\/lifestyle\/uk\/wp-json\/wp\/v2\/pages\/19426"}],"collection":[{"href":"https:\/\/www.ericfavre.com\/lifestyle\/uk\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/www.ericfavre.com\/lifestyle\/uk\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/www.ericfavre.com\/lifestyle\/uk\/wp-json\/wp\/v2\/users\/71"}],"replies":[{"embeddable":true,"href":"https:\/\/www.ericfavre.com\/lifestyle\/uk\/wp-json\/wp\/v2\/comments?post=19426"}],"version-history":[{"count":12,"href":"https:\/\/www.ericfavre.com\/lifestyle\/uk\/wp-json\/wp\/v2\/pages\/19426\/revisions"}],"predecessor-version":[{"id":19524,"href":"https:\/\/www.ericfavre.com\/lifestyle\/uk\/wp-json\/wp\/v2\/pages\/19426\/revisions\/19524"}],"up":[{"embeddable":true,"href":"https:\/\/www.ericfavre.com\/lifestyle\/uk\/wp-json\/wp\/v2\/pages\/19279"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.ericfavre.com\/lifestyle\/uk\/wp-json\/wp\/v2\/media\/29065"}],"wp:attachment":[{"href":"https:\/\/www.ericfavre.com\/lifestyle\/uk\/wp-json\/wp\/v2\/media?parent=19426"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}