Carbohydrates are a source of energy for the body. Most of all carbohydrates are required by athletes and people engaged in physical labor. Your diet should include primarily foods containing complex carbohydrates, in particular vegetables.
Instructions
Step 1
There are three types of carbohydrates - simple, complex polysaccharides, and dietary fiber. Fiber is a non-digestible carbohydrate, however, it is essential for normal digestion. Refined sugar is an example of simple carbohydrates, they provide the least benefit to the body, but they add excess weight. Vegetables contain the so-called useful carbohydrates, which saturate the body for a long time and provide it with energy, while not being stored in the form of extra pounds.
Step 2
The source of complex carbohydrates are legumes: beans, peas, lentils, etc. 100 g of dry peas account for 57% of carbohydrates, 100 g of beans - 54%, 100 g of lentils - 53%. These are high-calorie, low-fat foods recommended for athletes and dieters.
Step 3
A vegetable unique in its usefulness is beet. Carbohydrates make up about 11 g in its composition: these are glucose, fructose, sucrose and pectins. There is also a lot of fiber in beets. Due to the high sugar content, diabetics are not recommended to eat beets; otherwise, if consumed in moderation, they will be very useful.
Step 4
Corn has a balanced content of proteins, fats and carbohydrates, which is also rich in fiber. In America, corn syrup is widely used as a sweetener. Due to its high carbohydrate content, corn is able to quickly satisfy hunger, while not being stored in the form of extra pounds, so it is a dietary product. 100 g of corn contains about 60 g of carbohydrates.
Step 5
One of the most readily available and common vegetables, carrots have a sweet taste due to their high sugar content, of which glucose comes first. In addition to glucose, carrots contain carbohydrates such as starch, pectins, and fiber. Carrots in 100 g of carrots - about 7 g. Its calorie content is very low. However, you should not get carried away with carrot juice due to the excess of certain substances.
Step 6
Slightly less carbohydrates in another healthy vegetable - radish. It contains about 6, 7 g of carbohydrates per 100 g of product. Of these, 6, 4 g - mono - and disaccharides, 0, 3 g - starch. Radish is a dietary product, but it should not be abused, especially for people with diseases of the gastrointestinal tract.
Step 7
The rest of the vegetables contain fewer carbohydrates. So, for 100 g of white cabbage, cauliflower, green and red sweet peppers, eggplants, turnips, there are about 5 g of carbohydrates, for 100 g of pumpkin, zucchini, tomatoes, radishes, green onions - 4 g, for 100 g of cucumbers - 3 g …
