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If you've ever abstained from starch to lose weight, have you noticed how your body lacks carbohydrates? Like many other important organic compounds, without carbohydrates, the body will be tired, the mind cannot be clear and function effectively. So to avoid the lack of carbohydrate in the body, the above phenomenon will occur, what should we do?
1. What is starch and the role of powdered sugar in the body
Carbohydrate (Glucid) is an important organic compound, providing energy for the body. There are 3 types of powdered sugars: simple sugars (including glucose, fructose), double sugars (including sucrose, lactose, maltose, trehalose) and polysaccharides. Carbohydrates are mainly found in foods such as cereals, tubers such as tapioca, cassava, ... ripe fruits and other processed products. So what is the role of starch, if the body lacks carbohydrates, what will happen?
The main role of carbohydrates is to provide energy for the body to function, the source of energy that powdered sugar can provide up to 55-65% of the total energy of the body. In addition, carbohydrates also participate in the process of shaping cell structures and organizations, regulating the body's activities by participating in fat metabolism and reducing protein breakdown. Powdered sugar is also a source of fiber for the body, creating a feeling of fullness, stimulating bowel movements, thereby helping to limit constipation, reduce cholesterol...
2. What will happen if the body lacks carbohydrates?
Despite playing many important roles and the main source of energy, consuming too much carbohydrates will cause health problems such as overweight, obesity, diabetes. On the contrary, a diet lacking in carbohydrates will make the body tired, not having enough energy to maintain activities, ... So specifically, how will the body lack carbohydrates?
Memory impairment, poor nerve activity: As mentioned above, carbohydrates provide energy for the body to function, most of which is provided to the brain. Glucose is broken down from synthetic carbohydrates and sugars will nourish the brain cells, keeping the brain working properly. Therefore, a diet lacking in carbohydrates will make the brain less active, which in the long run will lead to memory impairment. Body fatigue, low blood sugar, heart rhythm disturbances, dizziness, lightheadedness: These are the symptoms when the body lacks carbohydrates, which are often seen because physical activities as well as the brain have been cut off. energy. Liver problems: In the body, the liver performs the task of metabolizing sugars from cereals, rice, bread, ... Therefore, if there is not enough carbohydrate, the liver will break down fat to replace it. Obtaining energy for the body, this causes fat to accumulate more in the liver, increasing fatty acids in the liver and blood, leading to fatty liver.
3. The body's need for carbohydrates
So to avoid the lack of carbohydrates, the above phenomenon will occur, what should we do? According to nutritionists, we need to build a diet so that energy is distributed appropriately between sessions. With a 3-meal-day diet, the energy value of each session should be divided as follows:
Breakfast: 30 - 35% of the total energy for the day. Dinner 20 - 25% of total energy for the day. In particular, each meal needs to have a balance between protein, fat, and carbohydrates to both provide the necessary energy for the body to function and avoid excess or deficiency of substances that affect health. To avoid lack of carbohydrates, the body will be tired, not have enough energy to work and live, in each meal, the amount of protein should account for about 13 - 20%, fat from 20 - 25% and carbohydrates account for about 20 - 25%. 55 - 65%.
However, people who are overweight, obese or have diabetes need to have a separate diet, not to eat a lot of carbohydrates but should not abstain absolutely. Accordingly, the source of useful carbohydrates for people with obesity and diabetes are coarse grains such as brown rice, oats, sweet potatoes, potatoes, ... These are all foods rich in carbohydrates but Low protein and absolutely no fat, can help prevent fat accumulation and promote metabolism in the body to take place faster, reducing excess fat.
Lack of carbohydrates, the body will feel tired both physically and mentally, the brain and muscles do not have enough energy to work and live, if left for a long time, it can affect memory and heart and liver diseases.
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