A large number of substances in our diet are very important for processes in our body. Nutrients such as carbohydrates, fiber and salts ensure that we stay alive and that our bodily functions work as optimally as possible. Without nutrients there is no life!
Carbohydrates
About 40 to 70 percent of your energy comes from carbohydrates in our food. A carbohydrate is made up of groups of molecules, the glucose molecules, also called sugar. These molecules give the food a sweet taste and provide muscles, cells and brains with the necessary energy. A carbohydrate can be simple, meaning it consists of only one molecule. We also know such a simple carbohydrate as a monosaccharide, examples of which are glucose and fructose. In addition to the monosaccharide, we also know the di-oligo- and polysaccharides, which consist of several molecules. The simple carbohydrates (fast carbohydrates) are much more easily absorbed by our intestines than the multiple carbohydrates (slow carbohydrates).
Simple carbohydrates such as glucose are mainly found in all types of fruit. In sweets and milk we find many disaccharides (carbohydrates with two molecules) and polysaccharides (long chains with carbohydrates) are mainly found in bread (46), potatoes (17) and pasta. As mentioned, about 40 to 70 percent of your energy per day should come from carbohydrates. This means that 40 to 70 percent of all calories per day should come from carbohydrates! You will have to get the remaining percentage of energy per day from fats and proteins. Consuming more than 70 percent carbohydrates is unhealthy. This means that you consume less fats and proteins, which are also necessary for your body. It may of course be the case that you do consume sufficient proteins and fats, but that you also get more than 70 percent energy from carbohydrates. This means that you consume too many calories per day and this can lead to obesity.
Consuming too few carbohydrates is of course not good either. This would mean that to supplement your energy you mainly eat products with a lot of fats and proteins. From these nutrients the body can obtain sufficient energy to get through the day. However, if you have a shortage of energy and there is not enough protein to solve this shortage, your muscles will be broken down. It also contains proteins from which energy can be obtained. Consuming too few carbohydrates is therefore not very good! So, if you are on a diet, make sure that you get enough carbohydrates (maintaining your weight after your diet).
1 gram of carbohydrate gives us about 4 kilocalories. Women need about 2000 calories per day. Of this, 40 to 70 percent may be carbohydrate. If we assume 40 percent carbohydrates per day, this equates to 800 calories of carbohydrates per day for 2,000 calories. If we divide this by 4 (1 gram of carbohydrate is 4 calories), we arrive at 200 grams of carbohydrates per day! For a man, the number of calories per day is slightly higher, namely 2500. We also assume 40 percent of carbohydrates per day. day, then we make the following calculation: divide 2500 by 100 and multiply the result times 40. You now arrive at 1000. We now also divide this by 4 (1 gram of carbohydrate is 4 calories) and now we arrive at 250 grams carbohydrates per day!
Fibres
Fibers, also called dietary fibers, are mainly found in potatoes, vegetables and fruit. Adults need about 30-40 grams of fiber per day, which they get through their food. Dietary fibers are very good for intestinal function. They ensure better bowel movements and optimal absorption of nutrients by the intestines. In addition, fibers make you feel full, which makes you eat less and therefore helps to prevent obesity.
We know two types of fiber, insoluble and soluble fiber. Insoluble fibers can absorb a lot of water, causing them to increase in volume. This gives you a greater feeling of satiety, which means you are less likely to feel hungry. However, these fibers are difficult to digest and therefore stimulate the intestines to keep moving. This promotes our bowel movements and prevents constipation and pain in the intestines. The soluble fibers are easily digestible and are broken down in the intestines in combination with water. The substances released during this process stimulate the intestines to continue working.
Salty
We should not consume more than 6 grams of salt per day. Unfortunately, our food often contains much more salt than we should consume. We find most salts in bread, soup, meat and cheese and ready-made meals often provide a surplus of salts in our daily diet. Too much salt in your blood can cause your blood pressure to rise, which is of course very bad for you. Ultimately, this increased blood pressure can cause cardiovascular disease, which can kill you.
Most products with salt contain table salt, also known as sodium chloride. 1 gram of table salt contains 400 milligrams of sodium, which is extremely important for regulating our blood pressure. Salt ensures the fluid balance in your body. For example, if there is too much fluid in your blood, the body will ensure that the salt content outside the bloodstream increases. Because this causes a problem for the cells outside your bloodstream, water will flow out of your blood. Even if there is too little water in your blood, salt will ensure that there is enough water in your blood again. In addition, salt regulates the stimulation of your nerve and sensory cells. Salt also ensures that nerves can transmit certain stimuli to each other!
Adults therefore need approximately 6 grams of salt per day. Children, on the other hand, usually need much less salt. Unfortunately, our diet often contains so much salt that we consume around 10 grams per day. Make absolutely sure that you do not consume more than 22 grams of salt per day, this can be very dangerous! To prevent this, it is best to eat as few nutrients as possible with added salts, such as chips and fries. Also try to add as little salt as possible to your food. You can also season your food with herbs or other products without salt.
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- Substances in our diet: proteins, vitamins and moisture
- Substances in our diet: fats and minerals
