Height, weight, age, and activity level play a significant role in determining the number of calories a person needs to consume on a daily basis. Lastly, they recommend replacing saturated fats in the diet with polyunsaturated and monounsaturated fats. Trans fats and saturated fats are considered unhealthy, while polyunsaturated, monounsaturated, and omega-3 fatty acids are considered healthy since they are better body fat sources.ĭietary Guidelines of Americans for 2015-2020 recommends avoiding trans fats as much as possible and limiting the intake of saturated fat to less than 10% of calories consumed per day. When referring to dietary fats, the most common fats include unsaturated fats, saturated fats, monounsaturated fats, trans fats, polyunsaturated fats, and omega-3 fatty acids. Usually, fats are classified based on carbon atoms and bonding. In addition, they are highly dense with energy and are the most efficient form of energy storage. However, they are of great significance for the proper functioning of metabolic and structural functions and are necessary for the human diet. Most of the time, fats are viewed as unhealthy in the context of nutrition. Common examples of fats include phospholipids, cholesterol, and triglycerides. Fatįats are essential molecules that are composed of hydrogen atoms and carbon. Too much sugar, common in processed foods, can be detrimental and negatively affect health.Ĭontrary to that, complex carbohydrates that provide dietary fibers are beneficial while also being necessary for the human body. One of the humans' key sources of energy is glucose, a monosaccharide.Ĭellulose is a polysaccharide that can't be easily metabolized by humans but still provides valuable dietary fibers, helping the ingestion process. Those include monosaccharides, disaccharides, oligosaccharides, and polysaccharides.ĭisaccharides and monosaccharides are called simple carbohydrates, while polysaccharides and oligosaccharides are called complex carbohydrates. In addition, carbohydrates can be classified based on the number of saccharides that compromise them. The simplest form of carbohydrate is sugar, while fiber and starch belong to the complex carbohydrates. Let's see some examples of healthy and unhealthy protein sources.Ĭarbohydrates, frequently referred to as carbs, are compounds that are more often than not classified as starch, sugar, or fiber. However, proteins can also be consumed through protein supplements, which play a significant role in today's fitness market. On the other hand, some animal-based protein representatives include meat, dairy, etc. Plant-based proteins include beans, legumes, seeds, and nuts. There are two important sources of protein, plant-based and animal-based. These amino acids that can only be obtained through diet are referred to as "essential amino acids." Animals and humans obtain essential amino acids through the consumption of protein. In addition, amino acids are crucial for a well-functioning person, and only specific amino acids can be obtained through diet. ProteinĮssentially, proteins are organic compounds consisting of amino acids and are one type of macronutrient. In general, humans need more macronutrients, while micronutrients are required in smaller amounts. Micronutrients are required only as much as 100 milligrams throughout the day. Some other definitions of macronutrients include calcium, water, sodium, and more because they are also needed in large quantities by the human body.Īlso, micronutrients play an essential part in human nutrition and consist of dietary minerals such as copper, Vitamin A, iron, and iodine. The main macronutrients are carbohydrates, protein, and fats. Macronutrients are chemical compounds consumed by humans in large quantities that provide a bulk of energy.
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