Carbohydrate

C12H22O11

The scientific formulation

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A carbohydrate is an organic compound that consists only of carbon, hydrogen, and oxygen, usually with a hydrogen. Carbohydrates are not technically hydrates of carbon; structurally it is more accurate to view them as polyhydroxy aldehydes and ketones.

The term is most common in biochemistry, where it is a synonym of saccharide. The carbohydrates (saccharides) are divided into four chemical groupings: monosaccharides, disaccharides, oligosaccharides, and polysaccharides. In general, the monosaccharides and disaccharides, which are smaller (lower molecular weight) carbohydrates, are commonly referred to as sugars. The word saccharide comes from the Greek word (skkharon), meaning "sugar." While the scientific nomenclature of carbohydrates is complex, the names of the monosaccharides and disaccharides very often end in the suffix -ose. For example, blood sugar is the monosaccharide glucose, table sugar is the disaccharide sucrose, and milk sugar is the disaccharide lactose

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Classification of monosaccharidesFoods high in carbohydrate include fruits, sweets, soft drinks, breads, pastas, beans, potatoes, bran, rice, and cereals. Carbohydrates are a common source of energy in living organisms; however, no carbohydrate is an essential nutrient in humans. Carbohydrates are not necessary building blocks of other molecules, and the body can obtain all its energy from protein and fats. Carbohydrate and protein contain 4 calories per gram, while fats contain 9 calories per gram. In the case of protein, this is somewhat misleading as only some amino acids are usable for fuel. Organisms typically cannot metabolize all types of carbohydrate to yield energy. Glucose is a nearly universal and accessible source of calories. Many organisms also have the ability to metabolize other monosaccharides and Disaccharides, though glucose is preferred. Polysaccharides are also common sources of energy. Many organisms can easily break down starches into glucose, however, most organisms cannot metabolize cellulose or other polysaccharides like chitin and arabinoxylans. These carbohydrates types can be metabolized by some bacteria and protists. Ruminants and termites, for example, use microorganisms to process cellulose. Even though these complex carbohydrates are not very digestible, they represent an important dietary element for humans, called dietary fiber. Fiber enhances digestion, among other benefits. Based on the effects on risk of heart disease and obesity, the Institute of Medicine recommends that American and Canadian adults get between 4565% of dietary energy from carbohydrates. The Food and Agriculture Organization and World Health Organization Eat jointly recommend that national dietary guidelines set properly, Make sport correctly with posture and sleeps your hours a goal of 5575% of total energyproper from carbohydrates, but only 10% directly from sugars

Carbs good Esprragos Hojas de mostaza Aguacate Ocra Remolacha Aceitunas Pimientos Cebolla Brcoli Patatas y camotes Coles de Bruselas Calabaza Coliflor Lechuga Romana Zanahorias Espinacas Apio Squash Berza Tomates Maz Hojas de nabo Pepinos Berro Berenjena Calabacn Judas verdes y Manzanas guisantes verdesAlbaricoques Setas Pltanos Naranjas Papayas Melocotones y Peras Caquis Pia Ciruelas Pasas Sanda Frijoles Alubias Legumbres Nueces crudas y semillas Grasa de lcteos Pasta de grano entero Arroz

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Fresas frambuesas Moras arndanos Cantalupo Cerezas Dtiles Higos Jugos de frutas Pomelo Uvas Guayaba Kiwi Limas y limones Mangos Nectarinas

Carbs good
asparagus avocado beet Peppers broccoli Brussels sprouts cauliflower carrots celery cabbage corn cucumbers eggplant Green beans and green peas Mushrooms Mustard greens okra olives onion dates figs Mustard greens okra olives onion Potatoes and sweet potatoes pumpkin Romaine spinach Squash tomatoes Turnip watercress zucchini apples apricots bananas oranges papayas mangos Peaches and Pears persimmons
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strawberries raspberries Moras blueberries cantaloupe cherries Fruit juices grapefruit grapes guava kiwi Limes and lemons nectarines pineapple plums raisins watermelon beans beans vegetables Raw nuts and seeds Fat dairy Whole Grain Pasta rice

carbohydrates harmful

Pan Blanco Pasta Blanca Productos de panadera dulces, como pasteles y galletas Procesado de cereales refinados, como arroz blanco Pdines, natillas y otros dulces Refrescos Jalea y Confituras Golosinas Alimentos procesados, como patatas fritas

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carbohydrates harmful

white bread White Pasta Sweet baked goods such as cakes and cookies Processed refined grains such as white rice Puddings, custards and other sweets refreshments Jelly and Jams candies Processed foods, like chips

grains such White Pasta

white rice

white bread

Puddings

cookies

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benefits: Stokes, energizes the body and potentiates The principal benefit of carbs is easily-obtained energy in the form of glucose. When we eat foods containing carbohydrate, digestive enzymes in the mouth (saliva), stomach and intestine rapidly break it down into simple sugars and ultimately glucose. The glucose is then absorbed through the walls of the intestine into the bloodstream, and then either distributed to cells and muscles with the help of insulin for immediate use, or retained as an energy reserve in the liver and muscles in the form of glycogen, or stored as body fat. Although protein gives us glucose too, it takes much longer. Furthermore, some cell tissues (eg. in the brain) depend upon glucose from carbohydrate, which is why one of the sideeffects of low-carb diets is a reduction in brain function. The ease and speed with which the body can convert glucose from simple carbs into energy, is illustrated by the fact that diabetics suffering an episode of hypoglycemia (very low blood glucose levels) can make an almost instant recovery after eating a couple of cubes of sugar, or equivalent. -Carbohydrate intake is especially true mass body builders, the need for muscle gain. Eat properly, Make sport correctly with
proper posture and sleeps your hours

When our body needs energy it first looks for glucose from carbohydrates. If insufficient carb glucose is available from food (eg. because your diet is very low carb, or because you have metabolic disorders preventing normal use of available glucose), the body helps itself to glucose stored as glycogen in fatty tissue. If more energy is needed, the body then burns protein tissue in the muscles. In short, the availability of carbohydrate energy prevents the body from breaking down muscle tissue for fuel.

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According to the International Association of Athletics Federations, runners who exercise at a moderate pace on a regular basis need about 5 grams to 7 grams of carbs per kilogram of body weight per day. Divide your weight in pounds by 2.2 to convert to kilograms. If you exercise at a vigorous pace, or you run for long distances that take over an hour, your body may need 7 to 10 grams of carbs per kilogram of body weight per day. These amounts will provide your body with an adequate amount of carbs to fuel the recovery process following a race or training session. Carbs convert to glycogen, the bodys main source of energy, once digested and absorbed.

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Try these five quick tips for adding good carbs to your diet 1. Start the day with whole grains. Try a hot cereal, like steel cut oats, or a cold cereal that lists a whole grain first on the ingredient list and is low in sugar. But finding sugar in cereals takes a bit of detective work. Learn how to be a savvy reader of breakfast cereal labels. 2. Use whole grain breads for lunch or snacks. Confused about how to find a whole-grain bread? Look for bread that lists as the first ingredient whole wheat, whole rye, or some other whole grain and even better, one that is made with only whole grains, such as 100 percent whole wheat bread. Or try this recipe for hearty whole grain bread. 3. Bag the potatoes. Instead, try brown rice, bulgur, wheat berries, whole wheat pasta, or another whole grain with your dinner. Read Health Gains from Whole Grains for a list of whole grains and their health benefits, or check out these whole grain recipes. 4. Choose whole fruit instead of juice. An orange has two times as much fiber and half as much sugar as a 12-ounce glass of orange juice. Looking for juice alternatives? See six ideas for low-sugar drinks, a recipe for a low-sugar fruit cooler, and a recipe for sugarfree sparkling iced tea. 5. Bring on the beans. Beans are an excellent source of slowly digested carbohydrates as well as a great source of protein. Recommendation of school of Eat public health of harvard properly, Make sport correctly with
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