Macronutrients : Carbohydrates, Protein, Fats
Carbohydrates
Carbohydrates are the basic energy source for the
body. They are also a great source of minerals, vitamins and
fiber. They can be divided into two categories:
simple carbohydrates and complex carbohydrates.
Simple Carbohydrates provides your body with
immediate energy. Your body needs simple
carbohydrates to replenish its glycogen levels
immediately, that aids in faster recovery and
building of the muscle. So you must consume
this form of carbohydrates after workout routines.
Simple Carbohydrates are at times also called simple sugars.
Simple Carbohydrates are found in fructose (fruit sugar),
sucrose (table sugar), and lactose (milk sugar),
as well as several other forms of sugars. One of the
better forms and richest natural source are Fruits.
High quality sources of simple carbohydrates
include apple, banana, grapefruit, grape, orange, and pear.
Complex carbohydratesare also sugars, but their
molecules are strung together to form longer, more
complex chains. They provide your body with sustained
energy required for daily activities. So you must eat
this form of carbohydrates through out the day. Foods
rich in complex carbohydrates include vegetables,
whole grains, peas, and beans.
Complex carbohydrates include fiber and starches.
Dietary fiber is an indigestible carbohydrate.
Our body passes most of the fiber without
absorption as our bodies lack the enzymes to
break down the various types of fiber. Only a
relatively small amount of fiber is digested or
absorbed by the stomach or intestines.
Adding a proper amount of fiber to your diet
brings in lots of health benefits. Fiber retains
water which helps in preventing constipation and
hemorrhoids, this helps in keeping the digestive
tract clean. A high fiber diet helps in lower
cholesterol level and reduces the risk of colon cancer.
The American Dietetic Association's recommendation
for daily fiber intake is approximately 20 to 30 grams per day.
Peas, bran cereal, kidney beans, white beans, broccoli,
and pear are great sources of dietary fiber.
