Carbohydrates
What Are Carbohydrates
Carbohydrates (CHO), which are glycogen in the human and animal body, starch and cellulose in the plant's structure; Carbon, hydrogen and oxygen atoms.
Carbohydrates are assembled into three groups according to their structure.
A- Monosaccharides (Simple Candies)
1- Glucose (grape sugar)
2- Fructose (fruit sugar)
3-Galactose (6 carbon monosaccharide)
B-DISCKARITES
1- Sucrose (tea sugar)
2- Lactose (milk sugar)
3- Maltose (malt sugar)
C-POLYSACCHARIDES
1- Starch (carbohydrate in plants)
2- Glycogen (muscle and liver carbohydrate)
3-Cellulose (posa)
A-Monosaccharides (Simple Candies)
GLYCOLOGY: The human body is freely calm (around 100 to 70 mg of calories). Brain tissue and red blood cells (erythrocytes) use only glucose as energy fuel. Honey is also found in foods and drinks made mostly of grapes and grapes. It can also be obtained purely from pharmacies. It is also found in food companies selling pastry and pastry supplies.
FRUKTOZE: Fruit sugar. There are grape molasses, grapes, figs, mulberry and 50% honey.
GALAKTOZ: Galactose is a type of sugar that is less sweet than glucoose and does not have much water solubility. It is found rich in milk and dairy products, sugar beets, gums and resins obtained from some plants. It is also used in the building of galactose, glycolipids and glycoproteins that can be synthesized by the human body.
B-DISCKARITE
SAKKAROZ: It is usually obtained from sugar beet and sugar cane.
Lactose: It is a sugar with milk sugar and animal origin. It is also found in the column of people.
Maltose: Maltose (also known as malt sugar or di-glucose)
C-POLYSACCHARIDES
STARCH: Many glucose molecules have come to the merger. It is a carbohydrate that is stored in the grains of plants, seeds and tubers. It is the energy store of the plants. Digestion lasts longer because it is gradual in the mouth and small intestines. Glucose is used by turning the intestines.
GLYCOGENE: Human and animal are the stored form of carbohydrate in the body. It is a spare energy that can be used immediately if needed. 350 g in human body. There is glycogen around. It is most commonly found in the liver and muscles. It is known that it is also found in Kuruma and mantard. During the study, glycogen turns into glucosamine to produce ATP (adenosine triphosphate). During storage of carbohydrates as glycogen 1 g of glycogen 2.8 cc. Water.
CELLULOSE: They take part in plant structure. It is the indigestible parts of the food (posa). Our daily diet contains 10-15 grams of cellulose. 43% of oral cellulose is excreted with feces. By increasing bowel movements, they allow the bowel to work regularly. It is recommended in weight loss regimens as it prevents cavities and provides a feeling of fullness in the stomach and intestines. Raw and shellfish and fruits and vegetables and whole grains are foods rich in cellulose.
Carbohydrate Requirement
It is normally sufficient (from 300 to 350 g / day) that 50 to 60% of our daily energy needs are available from carbohydrate-based foods. When it is desired to achieve continuous saturation in sports branches and muscular glycogen stores which require intensive training, the carbohydrate ratio in the diet can be increased up to 65-70%. 8 to 9 g / kg / day carbohydrate intake is sufficient for male and female athletes.
COMPOUND CARBON HYDRATES AND SIMPLE SUGARS
In terms of healthy nutrition and sporting performance, 85% of the daily consumption of carbohydrates is derived from foods containing compound carbohydrates (cereal products, vegetables and dry legumes), but only 15% from simple carbohydrate foods (sugars and sugar derivatives, , Jam, etc.) should occur.
Since the digestion of compound carbohydrates lasts longer than simple sugars (3-4 hours), their effects on blood sugar are slower and take longer. Simple carbohydrates pass directly into the small intestine in as little as 15 minutes, without much change.
Compound Carbohydrates (containing starch):
Cereal Products: bread, pastry, cake, rice, pasta, bulgur, semolina, noodle, biscuit, corn, tarhana Pulses and Legumes; Peas, lentils, beans, kidney beans, beans, chickpeas
Roasted Vegetables: Potatoes, Nuts: Saltless peanuts, hazelnuts, chestnuts, almonds Dry Fruits. Currants, raisins, dried apricots, prunes Some Fruits: apples, pears, bananas, oranges, grapes ...
Reasons for Preference:
- They do not drop blood sugar.
- Increase muscle glycogen deposits more than simple sugars.
- Protein is richer in terms of vitamins and minerals.
- They contain enough fiber.
- They are more economical with these aspects.
Simple Candies:
Sugar and Derivatives: Tea sugar, honey, molasses, jam, marmalade, chocolate, caramel, cinnamon sugar etc ...
Sugar beverages: Coke, lemonade, black currant, fruit juice etc ...
Sugar added foods: Sweet biscuits, sweet cakes, fruit tarts, ice cream, fruit yogurt, custard, milk pudding,
Carbohydrates are assembled into three groups according to their structure.
A- Monosaccharides (Simple Candies)
1- Glucose (grape sugar)
2- Fructose (fruit sugar)
3-Galactose (6 carbon monosaccharide)
B-DISCKARITES
1- Sucrose (tea sugar)
2- Lactose (milk sugar)
3- Maltose (malt sugar)
C-POLYSACCHARIDES
1- Starch (carbohydrate in plants)
2- Glycogen (muscle and liver carbohydrate)
3-Cellulose (posa)
A-Monosaccharides (Simple Candies)
GLYCOLOGY: The human body is freely calm (around 100 to 70 mg of calories). Brain tissue and red blood cells (erythrocytes) use only glucose as energy fuel. Honey is also found in foods and drinks made mostly of grapes and grapes. It can also be obtained purely from pharmacies. It is also found in food companies selling pastry and pastry supplies.
FRUKTOZE: Fruit sugar. There are grape molasses, grapes, figs, mulberry and 50% honey.
GALAKTOZ: Galactose is a type of sugar that is less sweet than glucoose and does not have much water solubility. It is found rich in milk and dairy products, sugar beets, gums and resins obtained from some plants. It is also used in the building of galactose, glycolipids and glycoproteins that can be synthesized by the human body.
B-DISCKARITE
SAKKAROZ: It is usually obtained from sugar beet and sugar cane.
Lactose: It is a sugar with milk sugar and animal origin. It is also found in the column of people.
Maltose: Maltose (also known as malt sugar or di-glucose)
C-POLYSACCHARIDES
STARCH: Many glucose molecules have come to the merger. It is a carbohydrate that is stored in the grains of plants, seeds and tubers. It is the energy store of the plants. Digestion lasts longer because it is gradual in the mouth and small intestines. Glucose is used by turning the intestines.
GLYCOGENE: Human and animal are the stored form of carbohydrate in the body. It is a spare energy that can be used immediately if needed. 350 g in human body. There is glycogen around. It is most commonly found in the liver and muscles. It is known that it is also found in Kuruma and mantard. During the study, glycogen turns into glucosamine to produce ATP (adenosine triphosphate). During storage of carbohydrates as glycogen 1 g of glycogen 2.8 cc. Water.
CELLULOSE: They take part in plant structure. It is the indigestible parts of the food (posa). Our daily diet contains 10-15 grams of cellulose. 43% of oral cellulose is excreted with feces. By increasing bowel movements, they allow the bowel to work regularly. It is recommended in weight loss regimens as it prevents cavities and provides a feeling of fullness in the stomach and intestines. Raw and shellfish and fruits and vegetables and whole grains are foods rich in cellulose.
Carbohydrate Requirement
It is normally sufficient (from 300 to 350 g / day) that 50 to 60% of our daily energy needs are available from carbohydrate-based foods. When it is desired to achieve continuous saturation in sports branches and muscular glycogen stores which require intensive training, the carbohydrate ratio in the diet can be increased up to 65-70%. 8 to 9 g / kg / day carbohydrate intake is sufficient for male and female athletes.
COMPOUND CARBON HYDRATES AND SIMPLE SUGARS
In terms of healthy nutrition and sporting performance, 85% of the daily consumption of carbohydrates is derived from foods containing compound carbohydrates (cereal products, vegetables and dry legumes), but only 15% from simple carbohydrate foods (sugars and sugar derivatives, , Jam, etc.) should occur.
Since the digestion of compound carbohydrates lasts longer than simple sugars (3-4 hours), their effects on blood sugar are slower and take longer. Simple carbohydrates pass directly into the small intestine in as little as 15 minutes, without much change.
Compound Carbohydrates (containing starch):
Cereal Products: bread, pastry, cake, rice, pasta, bulgur, semolina, noodle, biscuit, corn, tarhana Pulses and Legumes; Peas, lentils, beans, kidney beans, beans, chickpeas
Roasted Vegetables: Potatoes, Nuts: Saltless peanuts, hazelnuts, chestnuts, almonds Dry Fruits. Currants, raisins, dried apricots, prunes Some Fruits: apples, pears, bananas, oranges, grapes ...
Reasons for Preference:
- They do not drop blood sugar.
- Increase muscle glycogen deposits more than simple sugars.
- Protein is richer in terms of vitamins and minerals.
- They contain enough fiber.
- They are more economical with these aspects.
Simple Candies:
Sugar and Derivatives: Tea sugar, honey, molasses, jam, marmalade, chocolate, caramel, cinnamon sugar etc ...
Sugar beverages: Coke, lemonade, black currant, fruit juice etc ...
Sugar added foods: Sweet biscuits, sweet cakes, fruit tarts, ice cream, fruit yogurt, custard, milk pudding,
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