MACRONUTRIENTS
Food sources of carbohydrates: fruits, sugar, cereals and cereal products like pasta, bread, potatoes, whole grain products.
Macronutrients: carbohydrates, proteins and fats
They are needed in large quantities for our body to function well.
What are macronutrients?
Carbohydrates: They are chemical substances that consist of a single sugar molecule or in several different ways. They cover the most consistent and basic need of the body: energy. Add calories to the body immediately available. The cells need this macronutrients to perform cellular respiracion Simple Carbohydrates are simple sugars (monosaccharides and disaccharides) and starches. The most common way monosaccharide is glucose (blood sugar). Also galactose (vegetable) and fructose (fruit sugar and honey). Part of the group of disaccharides: sucrose (table sugar), lactose (milk sugar) and maltose (found in grains such as barley). White bread and pasta are sources of starches. Complex carbohydrates (also known as polysaccharides) are formed when several glucose molecules are joined. The most important are starch (cereals, tubers and legumes), glycogen (liver and muscles of animals) and fiber (cellulose, pectins, gums ). |
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Protein:
They provide the amino acids the body, which used to maintain and repair the tissues and muscles. From them, the body produces hormones. Other functions of proteins is to transport goods from one organ to another (such as hemoglobin in the blood that carries oxygen around the body).
The body needs 22 amino acids to make proteins, of which 8 are essential amino acids, ie, to be obtained from the diet. The protein quality of food depends on the amount of amino acids they contain. Thus, foodstuffs of animal origin (dairy products, meat, fish or eggs) provide high quality protein nutrition, and comprising all essential amino acids.
Nutritionists recommend that in a normal diet, proteins cover between 12 and 15% of energy per day. One gram of protein provides 4 calories of energy.
Proteins of animal origin: beef, poultry, seafood, fish, eggs or dairy products.
Vegetable protein: legumes (lentils, peas, beans, beans), nuts, dried peas or soy are foods that provide plant protein.
They provide the amino acids the body, which used to maintain and repair the tissues and muscles. From them, the body produces hormones. Other functions of proteins is to transport goods from one organ to another (such as hemoglobin in the blood that carries oxygen around the body).
The body needs 22 amino acids to make proteins, of which 8 are essential amino acids, ie, to be obtained from the diet. The protein quality of food depends on the amount of amino acids they contain. Thus, foodstuffs of animal origin (dairy products, meat, fish or eggs) provide high quality protein nutrition, and comprising all essential amino acids.
Nutritionists recommend that in a normal diet, proteins cover between 12 and 15% of energy per day. One gram of protein provides 4 calories of energy.
Proteins of animal origin: beef, poultry, seafood, fish, eggs or dairy products.
Vegetable protein: legumes (lentils, peas, beans, beans), nuts, dried peas or soy are foods that provide plant protein.
Fats or lipids:
Are the nutrients that provide more energy (9 calories per gram compared to 4 calories of protein or carbohydrates). Fats are necessary because they perform other essential functions for the body. The problem arises when there is excessive consumption, which accumulates and increases the fatty tissue and contributing to overweight and obesity. So it is important to control their intake, never remove it.
Unsaturated fats are the healthier fats. Studies show that increase HDL (good) cholesterol and lower LDL (bad cholesterol), which protect against heart disease.
Monounsaturated fats: are very healthy. rich sources of this type of lipids are olive oil, peanut oil, rapeseed oil and nuts.
Polyunsaturated fats: this kind belong to the beneficial omega-3 fats (in fish, especially blue) and omega-6 fatty acids (vegetable oils such as sunflower, corn, walnut or sesame).
Saturated fats are found in foods of animal origin (meat, cheese, cream, butter, lard ..) and manufactured goods. A high intake of saturated fat increases cholesterol levels in the blood.
In a normal diet, total fat intake should be limited to 25-35% of total daily calories and saturated fat to only 10% of total daily calories. And minimize hydrogenated fats or trans fat (2 grams per day on a 2,000 calorie diet), because they are very harmful to the heart.
"You must to bring to your body of essential nutrients every day"
Fernando Lara, 2024, Barcelona, Spain.
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