Carbohydrates of energy | Fat & protein

Man can select proper diet  only when he knows what constituents of food are necessary for his body. 

One should take only that diet the constitutents of which are congenial   to him. 

Fat in diet for health , These constituents should rejuvenate the body be sides maintaining good health.  Carbohydrates of energy :  The most important function of can bohydrates  is to provide fuel and energy to the body. 

Car bohydrates include sugar and starch.  This constituent of food is available from all kinds of food grains (cereals). 

Polished rice, flour devoid of husk, white sugar etc., retain their carbohydrates taken in excess carbohydrates  but lose most of the vitamins and minerals and they also  do not contain roughage.

Processed carbohydrates and the carbohydrates taken in excess reduce the power of digestion and place unnecessary pressure on the other organs of body. 

Hence one should try to reduce from his diet the quantum of processed food except few substances containing natural carbohydrates.

Fat and Protein:  Fat & protein, fat provides heat to the body.  Compared with animal fats (milk, ghee, meat), vegetable fats (oil-seeds , edible oilos ) are better digested and are comparatively harm less. 

Animals fats have saturated fatty acids and lead to accumulation of cholesterol in the arteries with the result that high blood pressure, heart disease, etc. 

Fat & protein, It is, therefore, advisable to take food with less fats and that, also prepared in vegetable oils containing unsaturated fats.

Energy Fuel

Like fuel for a car, the energy we need has to be blended. The blend that we require is as follows:

• 57% Carbohydrates (sugar, sweets, bread, cakes)
• 30% Fats (dairy products, oil)
• 13% Protein (eggs, milk, meat, poultry, fish)

The energy yield per gram is as follows: Carbohydrate - 4 Calories, Fats - 9 Calories and Protein - 4 Calories.

What does a 50 kg athlete require in terms of carbohydrates, fats and protein?

• Carbohydrates - 57% of 2410 = 1374 Calories - at 4 Calories/gram = 1374 ÷ 4 = 343 grams
• Fats - 30% of 2410 = 723 Calories - at 9 Calories/gram = 723 ÷ 9 = 80 grams
• Protein - 13% of 2410 = 313 Calories - at 4 Calories/gram = 313 ÷ 4 = 78 grams

Our 50kg athlete requires 343 grams of Carbohydrates, 80 grams of Fat and 78 grams of Protein

 

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