There are diets on diets that tell us how many fats and carbohydrates to eat, but what is the correct daily amount? Science gives us the answer.
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The carbohydratesAlong with proteins, fats and vitamins, they are part of those nutrients that must be taken daily for a healthy, balanced diet.
And although it is often condemned by some diets, in fact we cannot do without it.
Its role, in fact, is fundamental, as it is used by the cells of the body to produce energy, before it is stored in the muscles and liver or converted into fat.
But how many carbohydrates al day Would it be better to eat to keep fit? The Italian Society for Human Nutrition (SINU) answers.
How do you calculate the amount of carbohydrates to be consumed?
Carbohydrates are organic compounds consisting of hydrogen, oxygen and carbon, and depending on their chemical structure and organization, they can be divided into disaccharides, monosaccharides, polysaccharides and oligosaccharides. The first two types can be found in milk, fruits, and some vegetables, while both can be found in refined form in sweet drinks and some foods.
Instead, complex carbohydrates are found in grains and their derivatives such as bread, pasta, and flour. Other than that in potatoes, baked goods, legumes, or chestnuts.
But back to the main question: How many carbs are best to eat per day? according to what SINUIt should represent carbohydrates between 45 and 60% of daily energy intake. Above this level, further metabolic disorders may appear. Therefore, the ideal situation is to keep 50% of carbohydrates from your total daily calories.
Obviously, it is also necessary to take into account the gender, material conditions of the subject, lifestyle and special needs. For example, those who want to lose weight will have to reduce their daily carbohydrate intake by including this aspect in a healthy weight loss strategy, which also relies on physical activity. In fact, the ideal is to combine a healthy diet and proper training.
Despite this, it is always best to opt for unprocessed foods, including fish, meat, eggs, nuts, vegetables, etc. And for sources of carbohydrates that contain dietary fiber. On the other hand, you should limit refined grains and added sugar.
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