Carbohydrates functions and sources

carbohydrates functions and sources

1. CARBOHYDRATES It is one of the most important macro nutrient required in our body. Carbohydrates are the main source of energy in all the activities. Carbohydrates are the simplest source of energy. It is made up of compound C,H,O. Here C stands for carbon, H stands for hydrogen, O stands for oxygen.

2. CARBOHYDRATES Glucose is the simplest form of carbohydrate and the instant source of energy. Reserve amount of carbohydrates are stored in liver and muscles in the form of glycogen. 1gram of carbohydrates provides 4 calories.

3. CARBOHYDRATES The main two forms of carbohydrates are:- Sugars (found in milk, table sugar, fruits and candy). Starch (found in grains, cereals, breads, pasta etc). The carbohydrates break down into sugar glucose is absorbed into blood stream which makes the sugar level in the blood go up. As sugar level go up, pancreas releases a hormone called insulin. Insulin is needed to move the glucose from the blood into the cells, where it can be used as the source of energy.

4. CLASSIFICATION OF CARBOHYDRATES There are two types of carbohydrates:- Simple carbohydrates also called monosaccharide and they are simple sugars and quickest in providing energy. For eg :- potatoes, carrot. Complex carbohydrates. Further classified into two types:- Disaccharides ( sucrose, lactose, maltose , breads, cereals, whole pulses ) Polysaccharides ( starch, glycogen )

5. FUNCTIONS OF CARBOHYDRATES Carbohydrates have following major functions in our body:- Blood sugars and insulin. Provides energy. Triggers hunger and fullness. Mood. Digestion. Brain functionality. Weight.

6. A:-Blood sugars and Insulin When the blood sugar level increases the pancreas secrets a hormone called insulin which regulates the blood sugar level. If the blood sugar cannot be regulated by the insulin then the person can suffer from disease called Diabetes.

7. B:- PROVIDES ENERGY As we discussed before carbohydrates are the instant and major source of energy. Carbohydrates are easy to digest and dissolves fast into blood, which provides energy. 1 gram of carbohydrates provides 4 calories.

8. C:- TRIGGERS HUNGER AND FULLNESS Carbohydrates triggers hunger as they digest quickly in the body, so the amount of hunger increases. Small amount of carbohydrates can make you full. For example :- rice, fruits etc.

9. FUNCTIONS D:- MOOD As carbohydrates provides instant energy they make our mood relax and feel good. E:- DIGESTION Carbohydrates are easy to digest. So the carbohydrates are helpful for us to improve the digestion.

10. F:- BRAIN FUNCTIONALITY

11. G:- WEIGHT Carbohydrates helps in maintaining weight of an individual.

12. SOURCES OF CARBOHYDRATES The following sources of carbohydrates are:- Dairy:- Milk, yogurt, ice cream etc. Fruits:- whole fruits , fruit juices. Grains:- Rice, breads, cereals. Legumes:- Beans. Starchy vegetables:- Potatoes, corn.

13. RDA OF CARBOHYDRATES The recommended daily allowance of carbohydrates for an individual is 45-60% of daily total calories. So, if an individual takes 2000 calories a day, between 900 to 1300 calories should be from carbohydrates. That translates to between 225 to 335 grams of carbohydrates a day.

14. REFERENCES BOOK:- PARK.K, “ Park`s Text Book Of Preventive And Social Medicine”. Pub: Bhanot (23 RD Edition), Page(613-615). SINGH.A, “Essentials Of Physical Education”. Pub: Kalyani Publishers (Fifth Edition), Page (318-320). INTERNET:- www.hsph.harvard.edu/nutritionalsource/carbohydrates