The human body is a complex of many building blocks which continuously undergoes frequent changes. Sometimes it has to combat with the external environment, sometimes it fights with the dangerous external entities which enter into it, and sometimes it needs daily attention for proper growth. According to the recent researches, the human body starts degenerating after the age of 25. Therefore, it is very important to maintain a proper nutritional balance in the body to fight back the degeneration and cell fall.
Most of the people know about amino acids or proteins as the building blocks of the body. However, carbohydrates and fats are equal contributors in the growth and health maintenance of the body.
The composition of this treatment is based on a ratio basis of the building blocks. There is no such Godly formula for a balanced diet. Almost every human has a different functional capacity inside the body, and therefore every formula cannot bring optimal results in every person. Let’s start with the proteins.
Most of the people are already familiar with the proteins, made up with the amino acids. Proteins produce direct effects on every part of the body. Proteins constitute the major part of human muscles, nails and hair. The antibodies are made up of proteins in nature, and thus proteins help in building a better immune system. All the enzymes and most of the hormones are made up of the proteins. Proteins also help in providing a firm structure to the body, and healing up the wounds. Hemoglobin is also a protein and ensures a healthy metabolism.
Apart from these basic functions of the proteins, another unique function of the proteins is that they function as carbohydrates in their absence.
Protein requirement also depends on the genetic make-up of a person. People with healthy and active metabolism tend to require lesser protein intake than the people with slow metabolism.
Ideally, the protein intake of a person should be 10 to 15% of the daily calorie intake.
At minimum, one should take at least 0.45 grams protein with respect to 1 kg of the body weight daily.
At maximum, a 0.8 gram daily intake of protein with respect to 1 kg of the body weight would be enough to meet the requirements.
For weight gain or muscle increment, one can increase the protein intake up to 1 to 1.2 grams per kg of the body. However, a higher protein diet can lead to poor athletic performance, increased nitrogen, poor kidneys and loss of calcium in the body.
The protein intake does not primarily depends on meat only. It is nature’s wonder that almost every food item on Earth contains protein in different proportions, and the daily requirement of proteins can be successfully achieved by eating unprocessed vegetables only. However, meat is also important to meet up the deficiency of protein, if occurred.
Protein Rich Foods
Given are some protein rich foods. The estimation is based on per 100 grams.
- Avocado – 2.9
- Baked beans – 9.5
- Almonds – 21.1
- Bananas – 1.2
- Broccoli – 4.2
- Coconut – 3.3
- Carrot – 0.6
- Goji berries – 12.3
- Milk – 3.6
- Orange – 1.1
- Peas – 5.9
- Porridge oats – 11.1
- Pumpkin seeds – 28.8
- Brown rice – 6.9
- Spinach – 2.8
- Yogurt – 4.5
Carbohydrates constitute the largest proportion of the organic compounds in the human body. Carbohydrates are composed of hydrogen, oxygen and carbon, whereas the proportion of hydrogen and oxygen is similar to that of water. Most of the people quit carbohydrate intake for the sake of weight loss, which leads to extremely poor and endangered physical functioning.
The consumption of carbohydrates is very fast in the body. For example, keep some people hungry for some time and then distribute food among them. People who are closer to the source from where the food is coming will automatically try to get as much food as possible. However, if you feed them consistently, the people will carefully take their part and spare the remaining for others also. Similarly, when you don’t feed your body with carbohydrates, it starts losing energy, which is then fulfilled by the proteins. However, proteins have to serve other functions also. On the other hand, if you feed your body with proteins and other essentials only, and immediately feed it with lots of carbohydrates, the muscles closer to the stomach will absorb the maximum of carbohydrates and leave the remaining muscles unfed. It is very important to include carbohydrates as major part of the meal.
Functions of carbohydrates can be briefly understood as the following;
- Carbohydrates are the most important source of the energy. More than 50% of the body energy depends on the carbohydrates, which can exceed up to 80% too.
- The services of carbohydrates as energy help the proteins to perform its functions efficiently.
- Carbohydrates enable the tissues to oxidize fats, burn them and prevent them from deposition.
- Carbohydrates enable the body to absorb calcium in the bones and obtain fiber from the fiber rich foods.
What are Good Carbs and Bad Carbs?
You might have heard a lot about the good carbs and bad carbs. All carbohydrates are good in nature, however, their source might alter or slow down their functions. For becoming a healthy person, it is important to obtain the maximum out of what he eats. To understand the concept of good carbs and bad carbs, read this example.
You have a dish full of French fries on your left, and a dish full of spinach, kidney beans, carrots and tomatoes on your right. Both are the source of carbohydrates, however, French fries which are fried in oil, have now large deposits of bad fat and oil which will deposit on your tissues after getting digested. However, the dish of salad contains good carbs, which will work individually unlike the bad carbs accompanied by the fats and oils. The salad dish would also contain lots of other body essentials also.
Basic Classification of Carbohydrates
Supplied through the natural sweets, these carbs can increase the blood sugar level and should be taken moderately. Molasses and maple syrup are the examples.
Supplied through the refined and processed food like white rice, sugar and white flour, these carbs can prove to be poisonous to the body.
Supplied through one of the best sources of mineral and vitamins, their sources include whole grain breads and potatoes. The cooking process affects the activity of these carbohydrates.
Complex to Fiber-Rich Carbs
Supplied through the perfect sources of the carbohydrates, their sources include non-starchy foods and green vegetables. These carbohydrates provide the energy for the longest time period.