Carbohydrates are important for the body**, but they need to be adjusted according to individual circumstances. This article will summarize the types of carbohydrates, the advantages and disadvantages of eating more and less, and the intake recommendations for different groups of people.
Carbohydrates are mainly divided into three categories: monosaccharides, disaccharides, and polysaccharides.
Monosaccharides:It is the simplest carbohydrate monomer, including glucose, fructose, galactose, etc. These are the most direct amounts of energy that the body is able to utilize**.
Disaccharide:It is made up of two monosaccharide molecules, such as sucrose (glucose and fructose) and lactose (glucose and galactose).
Polysaccharides:It is made up of multiple sugar molecules, including starch and fiber. Starch is a form of energy stored by plants, while fiber is essential for gut health.
Energy**:Carbohydrates are the body's main source of energy**, especially for the brain and central nervous system.
Glycogen storage:Excess glucose is stored in the liver and muscles in the form of glycogen for the body to release when needed.
Structural Function:Some polysaccharides such as fiber do not contribute energy to food but are essential for maintaining gut health and normal digestive function.
Monosaccharides:
Dextrose: fruits, honey.
Fructose: vegetables, fruits.
Galactose: Dairy product.
Disaccharide:
Sucrose: sugar cane, sugar beets.
Lactose: Milk, dairy products.
Polysaccharides:
Starch: Mainly found in staple foods such as cereals, rice, bread, etc.
Fiber: fruits, vegetables, whole grains.
Advantages of eating more:
Provides fast energy and is suitable for athletes and those who need high-intensity activity.
Simple carbohydrates help replenish sugar quickly and maintain blood sugar levels.
Disadvantages of eating more:
Excessive intake may lead to chronic diseases such as obesity, diabetes, etc.
Excessive intake of simple carbohydrates can trigger energy fluctuations and make a person feel tired.
Advantages of eating less:
Helps in weight control and prevents obesity and related diseases.
Choosing complex carbohydrates can provide a steady stream of energy that aids in long-lasting exercise.
Disadvantages of eating less:
Extreme low-carb intake can lead to energy deficits and affect body functioning.
Carbohydrates should account for 45-65% of total energy. It is recommended to focus on complex carbohydrates and control the intake of simple carbohydrates.
Old man:Fiber intake can be appropriately increased to help prevent constipation and maintain gastrointestinal health.
Kid:Carbohydrates are a child's main source of energy**, but a balanced diet should be followed with a focus on cereals, vegetables and fruits.
Patient:Diabetic patients need to pay attention to blood sugar control and choose foods with low GI value; Patients with cardiovascular disease should limit their intake of saturated fats and sugars.
Pregnant women:Carbohydrates are important energy for fetal brain development**, but choose fiber-rich foods to limit excessive sugar intake.
A reasonable intake of carbohydrates is essential for maintaining bodily functions. Adjusting according to individual differences and physiological status, maintaining a balanced diet, and choosing carbohydrates** that are suitable for you are an important part of maintaining good health. When developing a diet plan, it is best to consult the advice of a dietitian or doctor to ensure that the intake meets the needs of the individual.