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Nutrition - carbohydrates, fat, protein, water and alcohol

For optimum performance the human body needs nearly 50 nutrients. The body cannot produce these nutrients and hence they must be obtained from food. They are categorized into six major groups: carbohydrate, fat, protein, vitamins, minerals, and water.

In the course of digestion, carbohydrates, fat and protein are broken down into tiny particles for assimilation and are carried to cells.

Carbohydrate takes the final form of glucose while fat assumes the form of fatty acids and protein is transformed into amino acids before the body absorbs them.

Carbohydrates

• Carbohydrates consist of sugars and starches which are both transformed into glucose, a type of sugar that is delivered to the cells for energy.
• Any glucose not utilized by the cells is transformed and amassed as glycogen in the muscles and liver, and the surplus is changed into fat.
• The body has a restricted capability to amass glycogen.
  
  

Simple carbohydrates are obtained from foods for instance honey, jam, sugar, and corn syrup and also found naturally in fruits, sweet vegetables for example carrots and peas, and in milk and yogurt.

Complex carbohydrates are available in grains and grain products for example bread, pasta, rice and cereal, legumes and certain vegetables for instance potatoes and corn.

Though both types of carbohydrate make available energy for the working muscles, complex carbohydrates in addition to fruits, vegetables and milk products are the favored source in place of sugar, since they too supply vitamins, minerals and fiber.

Fat

• The human body has a huge ability to amass fat.
• However it is beneficial to eat some fat on a regular basis.

Fat makes available vital fatty acids that are engaged in hormone production and assist in keeping the immune system in proper working condition. Fat is necessary for the body to assimilate the fat soluble vitamins (A, D, E & K). Fat aids in fulfilling the appetite for 3 to 6 hours. Fat is required to preserve healthy skin and hair

Suggested fat ingestion is 15-30% of calories.

The required fats that should be ingested on a regular basis are vegetable oils for instance olive, canola, sunflower, safflower, corn or soybean oil and products obtained from oils for instance various salad dressings, nuts and seeds and fatty fish like salmon and sardines.

Protein

• Next to water, protein constitutes the biggest percentage of material in the body; nearly 45%.Amino acids are the constituents of protein.
• There are 20 general amino acids, out of which 9 are necessary.
• However they cannot be produced by the body and hence they must be acquired from food.
  
  

Animal proteins together with soybean products for instance tofu, possesses all the necessary amino acids (complete proteins). Other plant proteins do not possess all of the vital amino acids (incomplete protein). Nonetheless various plant foods can be merged to produce complete proteins.

Protein does not supply a great amount of energy for exercise but it certainly helps the body to build and mend muscle, assists in carrying oxygen to the muscles, is a constituent of enzymes and hormones and is required for a strong immune system.

Water

• Human beings require drinking water since water is crucial for regulating body temperature and to offer the means for nutrients to move to all the organs.
• Water also carries oxygen to the cells, eliminates waste, and safeguards joints and organs in the human body.