Carbohydrates - Nutrition Tips

The need for carbohydrates is dependent on the total energy supply. The German Society for Nutrition recommends a 55-60 percent share of carbohydrates in the total energy supply. That’s about 350 grams per day, but at least 140 - 180 g. The largest quantity should slowly restoratively polyps saccharides (starch) are still under dualities polyps saccharides (fiber) of at least 30 grams per day.

In principle applies:
From whole grain products, cereals, vegetables, potatoes, legumes and fruits can you can eat a little more, but as little as possible of sugar, and fat Aug burg smeller.

What is the best carbohydrate?
Carbohydrates as possible from natural food supply not only energy but also contain many vital substances such as vitamins, minerals and trace elements. You have a high nutrient density “and are thus more valuable than the nutrient excerpt flour and sugar. Often they contain the addition of the intestine is so important fiber.

* Foods with “natural carbohydrates”
Select often and much of the following for your diet:
O with natural sugar content: fruit, vegetables, milk, honey
O with natural starch content: Cereals, potatoes, pulses, vegetable
O with natural fiber: cereals and whole grain products, vegetables, fruit, potatoes, legumes, nuts.

* Isolated carbohydrates
Select rare and little of the following to your diet:
O Isolated Sugar:
E.g. isolated grape sugar (glucose, dextrose), isolated fruit sugar (fructose), isolated household sugar (sucrose) and isolated milk sugar (lactose), as set out in sweet drinks and sweets happen.
Isolated o Strength:
E.g. Food starch, to some extent, excerpt flour (white flour)
O isolated, under dualities carbohydrates (fiber):
E.g. isolated cellulose, pectin isolated, limited to: bran - temporarily, they can be used therapeutically. The aim should be an intake in the natural association.

Animal food products often contain less than 7% carbohydrates, no fiber, and often much fat, cholesterol and other unwanted Beloit staffed. The plan mentioned in the dining quantities, however, are allowed if both the quantity of vegetable protein and carbohydrate sources (such as cereals and pulses) increased.

These are lean meat and fish fatter West and cheese preferable. Milk, buttermilk, yogurt, etc. about 4% milk and sugar are also an important vitamin and mineral source, especially for calcium. Economy should, however fat cheeses eat.