Healthy New You

Brain need glucose to function it is dependant on around 100g of glucose carbohydrates per day

The brain weights only about 1.5kg which is less than 2% of the body weight but still uses 20% of total energy consumption

So very important to provide carbohydrates to you brain in order for it to perform at a good level

So for 2000 kcal diet the brain needs 400 kcal

Carbohydrates that you eat contains a high octane fuel in your body since your can use the energy directly after digesting it

Carbohydrates that are formed from protein and fats in your body serves as high octane fuel in your body as the process takes a while before you can use them

We don't want protein from our muscles to create carbohydrates that we can eat instead

Non digestible dietary fibre (restistance carbs) eg pectin inulin FOS and resistance starch

Carbohydrates eg sugars are main source of energy that body wants to use it is not essential meaning we do not need to eat any carbohydrates eg sugars since our own body can create sugars out of protein and fat in our body like a photosynthesis in your own body

However bodies cannot form dietary fibres as though it is essential to include carbohydrates sources though high in dietary fibre in your diet

Since carbohydrates are an important energy source you need it to make your body function at its best

Nowadays you either love or hate carbohydrates

In the last decade the low carb trend has exploded in the world and before that it was a low fat trend

It is true that some Carbohydrates are better to limit in your diet

Today you will learn about healthy Carbohydrates and Fats

Remember the windmill. Today is macronutrient Carbohydrate

Carbohydrates can provides energy to all of our body cells including the brain cells and red blood cells

Neither protein nor fats can do that
This is why carbohydrates are most important source of energy

Carbohydrates are formed in plants through photosynthesis when water and carbon dioxide
are converted into carbohydrates using sunlight as an energy source

Carbohydrates are classified in different easy

Chemically they are classified into 4 different subsections

Monosaccharides - 1 unit eg glucose
Disaccharides - 2 unit eg lactose found in milk sucrose
Oligosaccharides - 3 - 9 units eg maltodextrin inulin fructooligosaccharides FOS (oriflame products)
Polysaccharides is more than 10 units eg starch glycogen, cellulose and pectin

This does not tell if you are good so also done nutritionally

Since the classification does not say whether it will provide you with energy as in digestible or to be used as food for the microbiota in our gut as in non digestible and resistant

Digestible (glycemic carbs) eg glucose lactose sucrose starch absorbed in small intestine and generates energy to ourselves

Studies show a high protein diet can potentially increase energy expenditure with 80 - 100 kcal per day compared to lower protein diets 👍

Protein can also increase 📈your satiety

🥗🍅👖🩳🤔🤣🤣🤣

Protein can increase 📈 your metabolism 👍

It takes more energy to break down protein 🥩and turn into energy then to break down carbohydrates or fats into energy🤔

The effect is still small 👍

Spread protein equally throughout the day for increase or maintain muscle 💪mass

A skewered protein distribution foods of maximus protein of muscle 💪 growth

Also need to exercise 🏃‍♂️to increase 📈 muscle 💪 mass growth as well as protein👍

Rule of thumb 👍eat 20 - 30g of high quality protein at breakfast lunch and dinner 👍

Depending on your goals 🥅 and activity protein rich snacks may also be required between meals

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Should eat 14g red 🟥 meat 🥩per day which is 1 – 1.5 100g per week meals🥘 per day.

That is like 1 - 1.5 meatballs 🧆 per day.

Research shows that protein distribution is most effective to stimulate muscle 💪 protein synthesis.

This is where the total daily protein intake spread evenly throughout the day

It is important to note you will not get increased protein mass just by eating protein you also need to exercise of course👍