In order for the body to function normally, it is necessary to take in more than 100 different nutrients during the day. In case of their insufficient food intake, the body can only maintain normal function for a certain period of time.
Nutrient substances or nutrients are food ingredients that are necessary for sustaining life, growth, development and reproduction, i.e. the normal development of physiological processes and energy circulation.
They are divided into two large groups - macronutrients, which include proteins, fats, carbohydrates and water. They are called "macro", because we need them in larger quantities.
Micronutrients include vitamins and minerals. We need them in small amounts, but the need for them and their importance for health is no less compared to macronutrients.
Each of the mentioned nutrients has a different role in the body:
- Carbohydrates and fats provide energy
- Proteins and minerals enter the composition of tissues and organs
- Vitamins and minerals participate as activators in chemical reactions of decomposition or synthesis
Precisely because of the different roles of nutrients in our body, it is important to provide everything the body needs through a smart choice of foods, that is, to have a varied diet.
Given that nature arranged that foods contain different nutrients in different amounts, a diet that does not allow combining different nutrients in the same meal makes no sense, because different nutrients are already naturally contained and combined in foods.
It should also be noted that any diet that does not prescribe the intake of all nutrients is harmful to health, and when the health disorder will manifest itself, it depends on the duration of the nutritional deficit.
Carbohydrates
Carbohydrates represent the primary source of energy for all processes that take place in our body. They are the simplest and most widespread organic molecules on earth. The chemical composition of simple sugars was discovered by Lavoisier in 1789. In addition to simple carbohydrates, today we also know about complex carbohydrates. Monosaccharides have the simplest structure (mono, Greek - one), because they have one carbohydrate unit (sakcharon, Greek - sugar) made up of carbon atoms linked in a row. The most important monosaccharides in the diet are glucose, galactose and fructose.
Fructose is the sweetest natural sugar. It is sweeter than white sugar (sucrose), found in honey and fruit, so it is also called fruit sugar. The least sweet monosaccharide is galactose, a component of milk sugar (galactos, Greek - milk). Disaccharides consist of two monosaccharide carbohydrate units (di, Greek - two), one of which is usually glucose.
When we say "sugar", we mean the disaccharide sucrose. It's white sugar. Like brown sugar, it is obtained from sugar cane or sugar beet. The energy and nutritional value of white and yellow sugar is without significant differences. Sucrose consists of two monosaccharide molecules - glucose and fructose. Maltose contains two glucose molecules. It is found in the sprouts of cereals, from where it gets into beer.
Lactose or milk sugar is a combination of glucose and galactose and is found in foods of animal origin.
Oligosaccharides contain from two to ten carbohydrate units (oligo, Greek - several). They are less soluble and their good nutritional sources are legumes, onions, artichokes and asparagus. Oligosaccharides also include maltodextrins, which are obtained by breaking down starch.
They are easily broken down into glucose in the intestines, have a moderately sweet taste and are used as additives in the production of sweets and carbonated juices. Polysaccharides are formed by binding a large number of glucose molecules (poly, Greek - more) into long chains. The most important polysaccharides are starch and glycogen. They differ in origin, because starch is created only by plants, and glycogen is created in the organisms of animals and humans. Dietary fibers (cellulose, hemicellulose, pectins, β-glucans, glucomannans, vegetable gums and glues) also belong to polysaccharides, but not starch.
The World Health Organization includes simple sugars as carbohydrates that belong to the group of mono- and disaccharides, while complex carbohydrates are called starch and dietary fiber.
The basic role of carbohydrates in the human body is energy. This means that burning carbohydrates gives energy to the muscle tissue, then the brain and the nervous system. However, due to the fact that they are contained in different structures of the body, carbohydrates have both a constructive and a regulatory role. In order for the body to use them, complex carbohydrates are broken down into simple ones and transferred through the intestinal wall into the blood. Partly in the intestinal wall, and partly in the liver, all fructose and galactose molecules are converted into glucose. Glucose is the only carbohydrate that is used as a source of energy in the body and it dominates in the blood.
Lactose or milk sugar is a combination of glucose and galactose and is found in foods of animal origin
Simple sugars are naturally found in fruits, vegetables, milk, honey, and in the form of refined sugars (artificially added) in various types of food, but mostly in sweets (biscuits, cakes, jams), then in soft drinks, various ready-made sauces, bakery products, ketchup, etc. Refined sugars have no useful or quality properties.
After the consumption of simple carbohydrates, which due to their structure break down quickly and are absorbed very quickly, there is a jump in the concentration of glucose in the blood. Such a condition triggers the pancreas to secrete insulin, which allows glucose to enter the cells. In the next phase, since all the glucose from the circulation has entered the cells with the help of insulin, there is a drop in blood sugar. then we feel hunger. If we again take a meal rich in simple sugars, we will engage the pancreas again, and with such a poor choice of foods, we exhaust it over time. It is also important to note that by consuming simple sugars in larger quantities when the body does not need energy, they burn very quickly and are stored in fat because excess sugar in the body is converted into fat. The intake of large amounts of simple carbohydrates results in a large number of health disorders, from dental caries, to obesity, high blood pressure, disability and deformity to a large number of other diseases. It is easy to conclude that the healthiest simple carbohydrates are to be consumed through fruit. Complex carbohydrates are naturally found in various plant foods - whole grains, bananas, barley, beans, brown rice, peas, lentils, oats, potatoes, whole grain pasta, etc. While in the form of refined starch, they can be found in various types of biscuits, pastries, white flour products, white rice, pasta, etc. Complex carbohydrates are broken down more slowly than simple carbohydrates. Glucose concentration increases more slowly and satiety is felt for a longer time. In this way, there are fewer chances of depositing fat in the body and causing obesity.
When all the glucose from the circulation with the help of insulin enters the cells, there is a drop in blood sugar, then we feel hungry
Carbohydrates are divided into low, medium or high glycemic index (GI) based on the speed at which carbohydrates from food are converted into glucose and passed into the bloodstream. GI is an indicator of the quality of carbohydrates, that is, an indicator of the speed and intensity of the increase in glycemia, and therefore insulinemia. GI represents the food's ability to raise glycemic (blood sugar) levels after a meal. High GI (from 60 to 100) - glucose, boiled carrots, sports drinks, honey, cornflakes, white bread, white rice, boiled potatoes, biscuits. Medium GI (from 40 to 59) - banana, chips, peach, orange, brown bread, pasta
Low GI (from 1 to 39) - apples, fructose, peanuts, legumes (beans, peas), green leafy vegetables (spinach, broccoli), yogurt, cheese, soy, meat. Today, the glycemic load is also used, which takes into account the amount of carbohydrate intake.
From all of the above, it can be concluded that preference should always be given to foods that contain complex carbohydrates, that is, they have a low glycemic index.
Simple sugars are not an everyday food. Their daily intake should not exceed five percent of the total daily energy intake. They are predominantly contained in different types of sweets - solid - biscuits, cakes, but also liquid sweets, namely juices. That's why you should drink water and eat whole fruits and vegetables.
Every day you should take care of:
- What are we eating? (choose food that benefits the body)
- How much do we eat? (as much as we need, don't overdo it)
- How was the meal prepared? (cook and bake with a minimum amount of fat)
- When to eat? (must have breakfast and dinner).
The author is a hygiene specialist and nutritionist
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