Posts Tagged ‘Nutritions’
Importance of carbohydrates in food
Classification of carbohydrates
The simplest units of carbohydrates are called monosaccharides, those containing between two and ten of these units are called oligosaccharides and carbohydrates that are composed of more than ten monosaccharides, polysaccharides.
We can distinguish two groups of carbohydrates:
Simple and rapid absorption
Monosaccharides, carbohydrates are simple, and consist of one basic unit (or polihidroxicetona polihidroxialdehído).
- Glucose, found in small amounts in fruits and vegetables is relatively abundant in grapes. Most carbohydrate foods are converted into glucose after digestion.
- Fructose or levulose, abundant in some plant foods, especially fruits. Glucose and fructose are the two major monosaccharides of honey. Carbohydrate is the sweetest.
- Galactose; is not free in any food, but part of the lactose in milk with a glucose molecule.
- Ribose and deoxyribose, are part of the genetic material (RNA and DNA).
Oligosaccharides, consisting of short chains of monosaccharides. In oligosaccharides, the most important are the disaccharides formed by two molecules of monosaccharides.
- Sucrose or sucrose, is made up of one glucose and fructose. Obtained from sugar cane and sugar beet. It is also found to a lesser extent in fruits and some roots like carrots. It is the common sugar used to sweeten dishes, and the manufacture of cakes, pastries and soft drinks as a sweetener, and so on.
- Lactose, composed of one glucose and galactose. It is found in milk and dairy products, although the latter to a lesser extent.
- Maltose, formed by two molecules of glucose. It is also known by the name of malt sugar.
Vitamins and Nutritions
Vitamins are organic substances that the body can not produce or does so in insufficient quantities, so that should be provided from outside, usually through diet. Our body is unable to synthesize its own metabolism with all the vitamins in sufficient quantities. To maintain optimal health, we need a variety of vitamins, minerals, bioflavonoid and other micronutrients. A healthy diet is balanced and diverse base of good micro-nutrition. However, with today’s lifestyle is not easy to obtain an optimal dose of all these nutrients. In addition, our diets generally are not properly balanced. As indicated in the previous section, most people do not even get the minimum amount of micronutrients needed for good health and not to mention the amounts needed to operate at an optimum level.
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Balanced diet
To be balanced diet must be varied. In this way, in fact, is more likely to be taken in the right quantities all the nutrients the body needs. Moreover, the negative consequences are minimized due to the ingestion of potentially harmful substances, which may be present from the outset or arise due to processing, storing and cooking food.
In the early 90 ‘in the United States was released the so-called food pyramid, with the aim of providing a simple guide in choosing the right foods and portions.
The food at the base of the polygon were the ones to be consumed in greater quantity and, as they led up to the apex of the pyramid, it was necessary to reduce the intake of various foods represented in the figure.
The call to reduce the fat content derived from the observation that in Western countries the use of abundant lipids was accompanied by a high incidence of cardiovascular disease.
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Diet and nutritions
We must bear in mind that not all complex carbohydrates are good. For example, refined grains (white bread, polished rice) cause more rapid increases in blood sugar than the full (ie have a higher glycemic index). In addition, the process of refining the precious cargo of depleted fibers, vitamins and minerals contained in whole foods.
In the old food pyramid is also no distinction between the different protein sources, today, we know that you should prioritize the consumption of white meat and fish, because the poorest of unsaturated fat, more digestible and, as regards the fish specialties, richest in omega-three fatty acids. On the other hand, we must limit the consumption of red meat, eggs and dairy products.
Finally, the nuts must be present, albeit in limited quantities in daily life. These foods are in fact valuable, because they are rich in vitamin E and good fats. Unfortunately, the dried fruit is highly caloric and should be consumed with some restraint (10-20 g per day).
On the basis of these criticisms, was issued a new food pyramid, whose base is stressed the paramount importance of daily physical activity, proper hydration and body weight control.