Expanding Trouser Waistlines

Cosa sono i Carboidrati?

• carbohydrates, also known as carbohydrates (from the greek "glucose" = sweet) are substances consisting of carbon and water.
• Based on their chemical structure of carbohydrates are classified into simple and complex carbohydrates
• simple, commonly called sugar, include monosaccharides, the disaccharides and oligosaccharides

Simple Sugars

GL UCOSIO : normally found in foods , both in free form or in the form of polysaccharide. Is the form in which they be converted to other sugars can be used by the body. Only 5% of the total amount of carbohydrate in our body is represented by circulating glucose in the blood. glycemic index = 100

FRUCTOSE : is abundant in fruits and honey, is absorbed in the small intestine and metabolized by the liver which converts it into glucose. Its glycemic index is very low, amounting to 23

galactose : not found free in nature but is linked to glucose to form lactose, milk sugar.

SUCROSE : glucose + fructose very common in nature is present in honey, beets and sugar cane . Its glycemic index is 68 ± 5

LACTOSE : glucose + galactose; is milk sugar and less sweet in the disaccharides. Its glycemic index is 46 ± 6

MALTOSE : Glucose + glucose; little in our diet is found primarily in beer in cereals and sprouts. Its glycemic index is 109

MALTODEXTRINE : maltodextrins are oligosaccharides derived from hydrolysis of starch. They are used as energy supplements and may be useful in endurance sports. Provide energy in the short to medium term without straining too much ' digestive .

Simple sugars are: fruit, honey and jam

Complex carbohydrates

STARCH : is' the reserve carbohydrate of plants. Abundant in seeds, grains, is found in large quantities in peas, beans and sweet potatoes. In nature there is in two forms, ' amylose el' amylopectin. The higher content of amylopectin and the food is more digestible.

FIBRE : are structural polysaccharides, including the most important is the cellulose . Our body is not able to use them for energy, but the their fermentation in the gut is essential to regulate the absorption of nutrients and to protect the body from several diseases. They are divided into water-soluble and not. The first chelate interfering with the absorption of nutrients, including cholesterol , the second draw water by accelerating gastric emptying. The caloric intake of fiber in the diet is zero.

GLYCOGENOSIS : is a polysaccharide similar all'amilopectina used as storage and backup source of primary energy. Is stored in the liver and muscoli fino ad un massimo di 400-500 grammi. Il glicogeno presente negli animali viene quasi completamente degradato al momento del macello per cui è presente in quantità estremamente ridotta negli alimenti.

I carboidrati complessi si trovano: nel mais, nelle patate, nel riso, nel grano, nei legumi, nelle patate e nella pasta.