Carbohydrates and your Health

Carbohydrates basically are made from starch; they should be the main supplier of energy in your daily diet. It is recommended, that 47 % of your daily consumption of calories of the profit from carbohydrates, with the majority of it being from starch carbohydrates.

Starch - nutrient, and it - fuel of a body, it - the important part of a daily diet because it provides us with glucose of our body, and it also provides us with a fibre.

Carbohydrates in our diet

Our bodies are capable to keep very much a small amount of glucose so it is important, that we receive daily consumption of starch when we eat the foodstuff consisting of starch, starch is transformed in glycogen and then it is reserved in our muscles and a liver.

Glycogen then it is used by our bodies to have our body and to allow to us energy which we require. If we exhaust glucose, our muscles can use also fat of a body, but it - not so effective energy source.

Highly levels of glucose in a body will give us set of energy and will help with routines of exercise, where as low levels of glucose will leave us feeling like tired.

Good sources of starch
· Bread
· Grain cereals
· The Potato
· Beans
· Paste
· Noodles
· oats Porridge
· Lentils
· Rice

How many carbohydrates we should have in our diet?

The general recommendation - that we should try and receive 47 % of our recommended daily consumption of calories from foodstuff which will consist of starch, for athletes these increases of the daily allowance up to 60 - 70 % of consumption of a calorie.

There is a simple way to calculate, how many calories you should take from carbohydrates, for example. If your consumption of a calorie within day - 3000 calories then the calories taken from carbohydrates should be 3000 times of 47 % which gives you 1800 calories of your daily allowance.

Your daily consumption of calories should be connected to your weight of a body, and you should eat with amount which will help to support your weight within the limits of a healthy range.

Updating of your level of glucose after realization

As for a long time it is required for your levels glycogen to fill up after realization will depend on several factors of type:
· As far as vigorous your routine of exercise was
· Your level of fitness
· You eat amount of carbohydrates in your diet

It is better to fill up your level glycogen, consuming carbohydrates as soon as you can after you have finished your routine of exercise as it will help to prevent weariness. Within first two hours after realization updating the fastest, and then within the next four hours it gradually will be slowed down.

Points to remember
· Starch carbohydrates - fuel of a body
· Glucose - unique fuel which the brain can use
· Glucose cannot be reserved in a body
· Glycogen in muscles and a liver it is transformed to glucose which is that provides us with our energy
· Exhausted glycogen should be filled up as soon after exercise as far as possible.