Carbohydrates1. Introduction to carbohydrates

Carbohydrates, also known as sugar compounds, are an important class of organic compounds that exist the most and are most widely distributed in nature. Grape (grape food) sugar, sucrose, starch and cellulose (cellulose food) are all sugar compounds.

Carbohydrate compounds are the main source of energy (energy food) required by all living organisms to maintain life activities. It is not only a nutrient, but some also have special physiological activities. For example: heparin in the liver has an anticoagulant effect; sugar in the blood group is related to immune activity. In addition, nucleic acids also contain sugar compounds - ribose and deoxyribose. Therefore, carbohydrate compounds are of greater significance to medicine.

Organic compounds are the most abundant in nature and have a broad spectrum of chemical structures and biological functions. Mainly composed of carbon, hydrogen and oxygen. It can be represented by the general formula Cx(H2O)y. There are monosaccharides, oligosaccharides, starch, hemicellulose, cellulose, complex polysaccharides, and sugar derivatives. It is mainly formed by photosynthesis of green plants and is the initial product of photosynthesis. In terms of chemical structural characteristics, it is a compound containing polyhydroxy aldehydes or ketones or a compound that is converted into polyhydroxy aldehydes or ketones by hydrolysis. For example, glucose contains one aldehyde group and six carbon atoms, and is called aldohexose. Fructose contains a ketone group and six carbon atoms, and is called ketohexose. Together with protein (protein food) and fat, it is the three basic substances in the biological world and provides the main energy for the growth, movement (sports food) and reproduction of living things. It is one of the important substances essential for human survival and development.

Carbohydrates are divided into four categories: monosaccharides, disaccharides, oligosaccharides, and polysaccharides. There are three types of sugar conjugates: glycolipids, glycoproteins, and proteoglycans.

2. Daily recommended amount andFood sources

Generally speaking, there are no specific dietary requirements for carbohydrates. The main thing is that you should get a reasonable proportion of your caloric intake from carbohydrates. In addition, at least 50 to 100 grams of digestible (digestible food) carbohydrates should be consumed every day to prevent carbohydrate deficiency.

The main food sources of carbohydrates are: sucrose, cereals (such as rice, wheat, corn, barley, oats, sorghum, etc.), fruits (fruit foods) (such as sugar cane, melon, watermelon, banana, grapes, etc.), nuts , vegetables (vegetable foods) (such as carrots, sweet potatoes, etc.), etc.

3. Excessive performance

Excessively high proportion of carbohydrates in the diet will inevitably lead to a reduction in protein and fat intake, which may also have adverse consequences for the body. Excessive intake of calories leads to weight gain and various chronic diseases.

4. Deficiency syndrome

Too few carbohydrates in the diet can cause a waste of dietary protein, enhanced decomposition of tissue proteins and fats, and loss of cations.

5. Main physiological functions of carbohydrates

　1. Important substances that constitute the body;

　2. Provide heat energy;

3. Adjust food flavor;

　4. Energy necessary to maintain brain function;

5. Regulate fat metabolism;

6. Provide dietary fiber;

6. Carbohydrates and health (healthy food)

The lack of carbohydrates in the diet will lead to general weakness, fatigue, lowered blood sugar levels, dizziness, heart palpitations, brain dysfunction, etc. Severe cases can lead to hypoglycemia (blood sugar food) coma. When there are too many carbohydrates in the diet, they will be converted into fat and stored in the body, making people too obese and leading to various diseases such as hyperlipidemia, diabetes (diabetic food), etc.

7. Recommended daily amount of carbohydrates and their food sources

Generally speaking, there are no specific dietary requirements for carbohydrates. The main thing is that you should get a reasonable proportion of your caloric intake from carbohydrates. In addition, at least 50 to 100 grams of digestible carbohydrates should be consumed daily to prevent carbohydrate deficiency.

The main food sources of carbohydrates are: sucrose, cereals (such as rice, wheat, corn, barley, oats, sorghum, etc.), fruits (such as sugar cane, melon, watermelon, banana, grapes, etc.), nuts, vegetables (such as carrotBu, sweet potato, etc.) etc.