What exactly does carbohydrate mean? Carbohydrate is the most abundant organic matter in nature and the most economical and main energy source for human beings. Carbohydrate is also called carbohydrate, because most carbohydrate substances are composed of carbon, hydrogen and oxygen, and its structural formula is Cn(H2O), which is the same as that in water molecules, so it is called carbohydrate.
I. Classification of carbohydrates
Chemically, carbohydrates can be divided into monosaccharides, disaccharides, oligosaccharides and polysaccharides according to the degree of polymerization. But in physiology, according to whether carbohydrates can be digested and absorbed by human body, carbohydrates can be divided into digestible absorption and indigestible absorption.
(a) digestible and absorbable carbohydrates
Digestible carbohydrates refer to carbohydrates that can be broken down into small molecular components in the human intestine and enter the blood through intestinal mucosal cells. Including (1) glucose, fructose, galactose and other monosaccharides. (2) All disaccharides, such as sucrose, lactose and maltose; (3) Starch, glycogen and dextrin in polysaccharides.
(2) carbohydrates that cannot be digested and absorbed
Non-digestible carbohydrates refer to carbohydrates that cannot be digested into small molecules because there is no hydrolase in the human intestine. Include (1) oligosaccharides such as raffinose and stachyose. (2) polysaccharides, such as cellulose, hemicellulose, pectin, lignin, etc. Among them, lignin cannot be digested and absorbed even by herbivores.
What are the functions of carbohydrates in the human body? (1) store and supply energy (2) important substances constituting tissues and nervous system (3) preserve protein (4) resist ketogenesis (5) protect liver and detoxify.
Functions of food carbohydrates: (1) Main energy nutrients (2) Change the color, fragrance, taste and shape of food (3) Provide indigestible carbohydrates such as dietary fiber, pectin, resistant starch and functional oligosaccharides.
How to supplement carbohydrates before and after exercise can follow a very simple concept of carbohydrate diet, that is, the closer to the time of fitness training, the faster the absorbed carbohydrates are eaten, and the farther away from the training time, the slower the absorbed carbohydrates are eaten.
2-3 hours before training
Eat carbohydrates that are slowly absorbed, such as whole wheat bread and oats.
15- 30 minutes before training
If you feel tired or in a bad state, you can eat some carbohydrates that can be absorbed quickly, such as a small piece of potato.
In the process of fitness exercise
If the fitness time is short, there is no need to supplement it. If the fitness time reaches 1 hour or more, it is recommended to supplement carbohydrates that absorb quickly, such as bananas, sports drinks, and bananas can also be eaten.