In this round of competition everyone wants to be in the lead. This requires a healthy body and a healthy mind, for which a nutritious diet must be practiced. One of these nutrients is carbohydrates. Like other nutrients, it is also beneficial to our body. This Stylecrase article focuses on carbohydrates. In this article we will talk about foods rich in carbohydrates. Also, some interesting facts related to it will also be brought to you and will familiarize you with the advantages and disadvantages of carbohydrates. Now which of these foods is useful to you or not, please ask your doctor once. Maybe a food item can hurt you instead of making a profit.
Let's first introduce carbohydrates.
What Is Carbohydrates? – What is Hindi Carbohydrate
Like vitamins and minerals, carbohydrate is also a major nutrient. It is a necessary source for providing energy to the body. Our digestive system converts carbohydrates into glucose, which means blood sugar. The cells, tissues and organs of our body use this glucose to generate energy. In this way, carbohydrates can be beneficial to our body in many ways, such as controlling cholesterol, delivering the necessary energy throughout the body, and helping the heart muscle and cells function properly, etc. ( 1
Once we understand the definition of carbohydrates, we now know about its types.
Carbohydrate types – types of carbohydrates in Hindi
Carbohydrates Prices are basically of three types ( 2 ):
● Sugar : When our digestive system breaks down carbohydrates, it becomes glucose in response, ie, the body uses it as energy.
● Starch : This is also a type of carbohydrate.
● Fibers : Helps maintain a balanced body weight.
Once you know about carbohydrates and its type, now let us know why it's important to us.
What is the role of carbohydrates in your body?
Understand the role of the necessary carbohydrates for our health through the following points ( 2 ):
- To keep your body healthy Eat carbohydrates Education helps.
- It provides energy to the body. Also, the fibers present in it control obesity, considered to be the root of many diseases related to the digestive system.
- Carbohydrates control harmful cholesterol, thereby reducing the risk of cardiovascular disease.
- In addition, it also helps you control the sugar present in your blood.
How Many Carbohydrates Does Our Body Need? Let's know.
How Many Carbohydrates Do You Need? According to specialists, an elderly person needs at least 135 grams of carbohydrates per day.
At the same time, a pregnant woman should consume at least 175 grams of carbohydrates per day ( 3 ). The composition of each person's body is different, so be sure to ask your doctor about the amount of carbohydrates you should take daily.
Then we will talk about the benefits and consumption of a carbohydrate diet.
Carbohydrate Rich Foods – Hindi Carbohydrate Rich Foods
It is now also important to know which foods are the sources of carbohydrates. How much we should consume on a daily basis. At the same time, we also know how their consumption can affect our health.
1. Brown rice
Quantity : 100 grams. Carbohydrate content : 78 grams ( 4 ).
Brown rice or brown rice are useful in many ways for health. The carbohydrate contained in it may be helpful in reducing the amount of sugar present in the blood. It can help control diabetes by reducing the level of sugar present in the blood ( 5 ).
How to include it in the diet:
Includes it in the diet as normal rice Can be made.
Quantity : 100 grams. Carbohydrate content : 71.5 g ( 6 ).
Poultry may be helpful in overcoming any chronic disease. Kutu also has antioxidant, anti-inflammatory and anti-cancer properties in addition to carbohydrates that can help cure many health problems. In this sense, we can do that Kuttu can help you overcome many of your chronic conditions ( 7 ).
How to get on a diet:
To make pancakes Flour can be used.
3. Renal grains (Rajma):
Quantity : 100 grams. Carbohydrate content : 15.38 grams ( 8 ). Benefits:
Renal grains can also reduce the risk of heart disease. They can reduce bad cholesterol levels without affecting good cholesterol. Bad cholesterol causes heart problems, as well as many other diseases. Kidney consumption can reduce it by keeping you away from the risk of heart disease ( 9 ).
How to include it in your diet:
Use it as a vegetable can.
Quantity : 100 grams. Carbohydrate content : 57.14 grams ( 10 ). Benefits:
The lens contains carbohydrates as well as other nutrients. It is considered a good source of protein. If you are vegetarian and need protein, the lens may be good for you. It also contains good amounts of fiber, folic acid and potassium, which are essential nutrients for the heart. The lens is also considered a good source of iron, which does not allow iron deficiency in the blood and eliminates problems such as anemia. In addition, consuming lentils can also help you prevent diabetes ( 11 ).
How to Include in the Diet:
The lens can be used in many ways. In addition to eating it with rice or mouth, it can also be included in the diet as soup and sprouts.
Quantity : 100 grams. Carbohydrate content : 17.57 grams ( 12 ). Benefits:
Potatoes contain carbohydrates in the form of starch. Also, potatoes have antioxidant, hypocholesterolemic, anti-inflammatory, antibiotic, anti-cancer and anti-diabetic properties. These properties found in potatoes are beneficial to our health in many ways. They can keep the heart healthy by controlling blood pressure levels. Potatoes can also help to maintain the immune system properly ( 13 ).
How to get on a diet:
Potatoes can be incorporated into the liver in many ways. It can be made with vegetables, it can be eaten by boiling or it can be made with pudding.
Quantity : 100 grams. Carbohydrate content : 78.57 grams ( 14 ).
Bananas are considered super energy foods. , Doctors believe eating a banana before a workout gives the body enough energy so that you can do a better workout in the gym. Banana is an important source of carbohydrates as well as energy, potassium, vitamin-B6, vitamin-C and other nutrients. These nutrients in it can be beneficial to your health in many ways ( 15 ).
How to get on a diet:
Bananas can be taken with milk, it helps You get enough energy. Apart from that you can eat it normally.
Quantity : 100 grams. Carbohydrate Content : 28.57 grams ( 16 ).
Quinoa is good for people with diabetes because of the amount of carbohydrates as well as protein. It also contains fiber and iron content. In addition, quinoa is a good source of potassium, which can be useful for muscle building as well as for a healthy heart. Quinoa also has many antioxidant properties that protect cells from destruction. Not only can you avoid diseases, but you also reduce the possibility of premature wrinkles. Quinoa can also help raise good cholesterol in the body ( 17 ).
How to get on a diet:
Quinoa can be consumed at breakfast.
Quantity : 100 grams. Carbohydrate content : 67.5 grams ( 18 ). Benefits:
Oats contain carbohydrates as well as many nutrients such as fiber, protein and iron. These nutrients found in oats are beneficial for skin and hair, ranging from health problems such as heart problems, cholesterol problems, diabetes and cancer. In addition, oat intake can also be helpful in preventing digestive problems such as diarrhea and constipation, bile, stones and stomach cancer ( 19 ).
How to get on a diet:  It is useful to eat it by mixing it with milk at breakfast.
Quantity : 100 grams. Carbohydrate content : 33.36 grams ( 20 ).
Wheat contains starch and energy as well as nutrients such as protein, vitamin B, fiber and phytochemicals. These nutrients found in wheat are beneficial to our health in many ways. They may be helpful in reducing the risk of heart disease, as well as in controlling type 2 diabetes and preventing colorectal cancer ( 21 ).
How to get on a diet:
Wheat can be included in any type of diet. His bread can be made or eaten as a breakfast snack.
10. Gram or Chole
Quantity : 100 grams. Carbohydrate volume : 27.5 grams ( 22 ).
Gram, rich in many properties or Cholesterol contains carbohydrates, as well as proteins, fibers, starch, polyunsaturated fatty acids and vitamins, as well as minerals such as folate, calcium, magnesium and potassium. These nutrients, found in grams, can help alleviate digestive problems, as well as alleviate many problems by reducing the risk of cancer, heart problems, increased obesity and diabetes (19459039) [19459006
include in the diet:
You can use chickpeas as vegetables and sprouts.
After the benefits of consuming foods rich in carbohydrates, now is the case Those talking about the harm.
The side effects of carbohydrate consumption in more
If large quantities are consumed carbohydrates as foods, this can be detrimental to health. Here we talk about the harm caused by it:
- Consumption of carbohydrates in excess can increase calories. This can increase the risk of weight gain and obesity ( 2 .
- Excessive intake of it can cause diabetes ((19459040) 24 ).
- Excessive intake of carbohydrates It can raise the level of bad cholesterol in the blood, causing blood pressure and heart -Vascular problems ( 25 ).
Thus, we can say that carbohydrates are also needed as other nutrients. e. You have learned through this article that foods contain good amounts of carbohydrates, but they will only benefit when consumed in limited quantities. Also, consult a doctor before taking carbohydrate-rich foods. They can better tell you which foods are best for your health. Please tell in the comment box below how this article provides information about carbohydrates that has been helpful to you.
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