Food source:
Generally speaking, carbohydrates have no specific dietary requirements. It is mainly to obtain a reasonable proportion of calorie intake from carbohydrates. In addition, at least 50 ~100g of digestible carbohydrates should be ingested every day to prevent carbohydrate deficiency.
The main food sources of carbohydrates are: sugar, grains (such as rice, wheat, corn, barley, oats, sorghum, etc. ), fruits (such as sugar cane, melon, watermelon, banana, grape, etc. ), dried fruits, dried beans, root vegetables (such as carrots and sweet potatoes). ).
Extended data:
Nutritional supply of carbohydrates:
(1) Energy supply: glucose is produced per gram 16 kilojoules (4 kilocalories), and carbohydrates ingested by human body are digested into glucose or other monosaccharides to participate in body metabolism. There is no specific amount of carbohydrates in everyone's diet. Nutrition experts in China believe that the calories generated by carbohydrates should account for 60-65% of the total calories.
Usually, the carbohydrate intake is mainly polysaccharide, which is high in staple foods such as rice and noodles. While ingesting carbohydrates, other nutrients such as protein, lipids, vitamins, minerals and dietary fiber can also be obtained. However, the intake of monosaccharide or disaccharide such as sucrose cannot supplement other nutrients besides calories.
(2) Composition of cells and tissues: Each cell contains carbohydrates, the content of which is 2%- 10%, mainly in the form of glycolipids, glycoproteins and proteoglycans, which are distributed in meninges, organelle membranes, cytoplasm and intercellular substance.
(3) Save protein: The carbohydrate in food is insufficient, so the body has to use protein to meet the energy required for physical activities, which will affect the body's use of protein to synthesize new protein and tissue regeneration.
Therefore, it is totally inappropriate to eat meat instead of staple food, because there are few carbohydrates in meat, so that body tissues will use protein to generate heat, which is not good for health. Therefore, the minimum carbohydrate intake of dieters or diabetics should not be lower than 150g staple food.
(4) Maintaining the normal function of brain cells: Glucose is an essential nutrient to maintain the normal function of the brain. When the blood sugar concentration drops, brain tissue can damage the function of brain cells due to lack of energy, leading to dysfunction, dizziness, palpitation, cold sweat and even coma.
(5) Anti-ketone body formation: When the human body is short of sugar, it can decompose lipids for energy supply and produce ketone bodies at the same time. Ketone bodies cause hyperketoacidosis.
(6) Detoxification: Glucose metabolism can produce glucuronic acid, which can be combined with toxins in the body (such as bilirubin) to detoxify.
(7) Strengthening intestinal function: related to dietary fiber. Such as: preventing constipation, preventing colorectal cancer, preventing hemorrhoids, etc.
Others: Glycoproteins and proteoglycans in carbohydrates have lubricating effects. In addition, it can control the permeability of meninges. It is also the precursor of some synthetic biomacromolecules, such as purine, pyrimidine and cholesterol.
Physiological function:
The main physiological functions of carbohydrates:
1, an important substance that constitutes the body;
2. store and provide heat energy;
3. Energy necessary to maintain brain function;
4. Regulating fat metabolism;
5. Provide dietary fiber;
6. Save protein;
7、? Anti-ketogenic effect;
8. Detoxification;
9. Enhance intestinal function;
Health effects:
Lack of carbohydrate in diet can lead to general weakness, fatigue, decreased blood sugar content, dizziness, palpitation, brain dysfunction and so on. Severe cases can lead to hypoglycemia coma.
When there are too many carbohydrates in the diet, they will be converted into fat and stored in the body, which will make people too obese and lead to various diseases such as hyperlipidemia and diabetes.
References:
Baidu encyclopedia-carbohydrates