Ordinary adults here refer to: age ≥ 19 years old; Good health; Non-pregnant or lactating women; Non-bodybuilders or athletes; There is no goal of gaining muscle or losing fat at this stage.
According to the Acceptable Macronutrient Distribution Range (AMDRs) established by the American Institute of Medicine (IOM), 45-65% of the total daily calories should come from carbohydrates. For example, if the total calorie intake per day is 2000 calories, then 900- 1300 calories should come from carbohydrates, which is equivalent to 225-325 grams of carbohydrates.
Extended data
The amount of carbohydrates that normal bodybuilders/athletes should consume.
A study published in 20 18 "The Lancet" magazine "The Lancet Public Health" shows that (long-term) low carbohydrate intake (70% of total calorie intake) will increase mortality.
Carbohydrate is the main energy source of muscle. Excessive carbohydrate intake may lead to obesity, diabetes and other diseases; Low carbohydrate intake may cause muscle loss, decreased metabolism, irregular menstruation and fatigue, thus affecting the level of exercise.
In order to achieve specific fitness or sports goals, bodybuilders or athletes need to adjust their carbohydrate intake:
According to the recommendations of American Nutrition AND Dietetic Association (AND) and American Sports Medicine Association (ACSM), the daily carbohydrate intake of athletes should be controlled at 6- 10g/kg body weight. For example, an athlete weighing 70kg should consume 420-700 grams of carbohydrates every day.
If the amount of exercise is reduced, the carbohydrate intake of athletes can be reduced to 3-5g/kg body weight (low-intensity training) or 5-7g/kg body weight (moderate-intensity training, the daily training time is about 1 hour);
If athletes do a lot of exercise (exercise time ≥4 hours), their carbohydrate intake should be increased to 8- 12 g/kg body weight; The daily carbohydrate intake of bodybuilders/athletes during the myogenic period is usually 4-6 g/kg body weight; The daily carbohydrate intake of bodybuilders/athletes during the fat reduction period is usually 0.5-4.5g/kg body weight.
The optimum carbohydrate intake should account for 50-55% of the total calorie intake in the whole day.
Although dietary fiber can not be digested by human body (small intestine), it has an important impact on health. Studies have shown that adequate dietary fiber intake is helpful to reduce the incidence of chronic diseases such as cardiovascular disease, type II diabetes and diverticulosis. If dietary fiber intake is insufficient, it will obviously increase the mortality rate.
According to the appropriate intake (AI) set by the US Food and Nutrition Commission, men aged 65,438+09-50 should consume 38g of dietary fiber every day, while women should consume 25g. When the age is over 50, the dietary fiber intake of men and women will be reduced to 30g/ day and 2 1g/ day respectively. This standard can meet the nutritional needs of the vast majority of residents (> 97-98%).
According to the daily nutrient intake (DV) set by the US Food and Drug Administration (FDA), it is necessary to supplement12.5g of dietary fiber per 1000 kcal. For example, if you consume 2000 kilocalories a day, you need to supplement 25 grams of dietary fiber.
Reference source Baidu Encyclopedia-Carbohydrate