The rate of carbohydrates per day: how to calculate?

Many girls, try­ing to lose weight, remove foods that con­tain car­bo­hy­drates from their diet. And they make a big mis­take. In fact, for the nor­mal growth and func­tion­ing of the body, a cer­tain amount of car­bo­hy­drates per day is sim­ply nec­es­sary.

Bad and good carbs

Com­plete­ly depriv­ing your­self of car­bo­hy­drates is fraught with health.

The main thing to remem­ber is that not all car­bo­hy­drates are equal­ly harm­ful. Nutri­tion­ists divide car­bo­hy­drates into sim­ple and com­plex.

The for­mer are also called fast or bad, their name speaks for itself. These nutri­ents are quick­ly absorbed into the blood­stream, while hav­ing a min­i­mum nutri­tion­al val­ue. Such car­bo­hy­drates quick­ly sat­u­rate, but just as quick­ly, the body will feel hun­gry. Com­plex car­bo­hy­drates are absorbed much longer, but their pos­i­tive prop­er­ties for the body are invalu­able.

There is a third type of car­bo­hy­drate — fiber. It is essen­tial for cleans­ing the body.

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The required min­i­mum of car­bo­hy­drates per day, accord­ing to nutri­tion­ists, is at least 50 g. And the max­i­mum is obtained at the rate of 2–3 g of car­bo­hy­drates per kilo­gram of desired body weight. You can cal­cu­late the vol­ume that was received dur­ing the day using labels. For exam­ple, on the pack­age of cook­ies it is writ­ten that 100 g of the prod­uct con­tains 90 g of car­bo­hy­drates. If you eat only 50 g of cook­ies, respec­tive­ly, you will get 45 g.

The gold­en rule of car­bo­hy­drates: we eat fruits until 17.00, and cere­als until 14.00. Only in this case, the eat­en will not be deposit­ed in extra pounds.

Energy source

Car­bo­hy­drates are our main source of strength and ener­gy, like gaso­line for cars. We get them from fruits, veg­eta­bles, berries, cere­als, cere­als, pas­tries, sug­ar and sweets.

Com­plex car­bo­hy­drates con­tain starch and fiber, which is not digestible, but sat­u­rates, tam­ing the appetite for a long time, and at the same time improves diges­tion. Many health sys­tems are skep­ti­cal about car­bo­hy­drates because they can turn into fat. But for this you need to imme­di­ate­ly eat at least 300 g of car­bo­hy­drates, that is, a loaf of bread (600 g), or a pot of rice (2 kg), or 60 tea­spoons of sug­ar, or 3 kg of apples, which, you see, is unlike­ly.

Experts remind: car­bo­hy­drate food should account for 55–60% of dai­ly calo­ries.

To under­stand whether you are abus­ing car­bo­hy­drates or not, it is worth answer­ing the ques­tions below.

Preferences:

1. Every day I eat mar­malade, marsh­mal­lows, marsh­mal­lows.

2. Every day I eat cook­ies, cakes, pas­tries, buns.

3. 3–4 times a week (or even more often) I drink sug­ary drinks, soda, pack­aged juices.

4. Filled yogurt or sweet drink­ing yogurt is includ­ed in the dai­ly menu.

5. Every time I add sug­ar to tea, cof­fee, cocoa, kefir.

The more pos­i­tive answers, the more like­ly it is that there is too much sug­ar in the diet. Nutri­tion experts rec­om­mend eat­ing sweets 1–2 times a week, not more often. Pre­fer nat­ur­al yogurts with fillers with the addi­tion of fresh or frozen berries and fruits. And grad­u­al­ly get used to less sweet cof­fee and tea. The fol­low­ing trick will help you do this. Drink half a cup of tea with half the usu­al amount of sug­ar, grad­u­al­ly adding water.

Author: Every­thing will be fine

Source: YouTube

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The opin­ion of the edi­tors may not coin­cide with the opin­ion of the author of the arti­cle.