Carbohydrates - food for energy
Every child is born a sweet tooth.Human milk, our dietary standard 50% of the calories provided in the form of sugar, one of the major forms of carbohydrates.Thus, a healthy diet of a young child of 50-55% of daily calories should come from sugars.But, unfortunately, that's a long time sugar receive a negative attitude nutritionists.Any illness accused of sugar.However, young children need a sugar, a lot of sugar.But they need the right sugar.As students passing the course "All about nutrition," let us look at the difference between healthy sugars and unhealthy sugars.
infants and young children are naturally saharogoliki.Children crave sugar because they need
a lot of energy, mental and physical.Sugars are the most important for the body's fuel, delivering energy.Each molecule of sugar is like a small packet of energy, causes each cell to do its job.Sugars come in two forms: simple and complicated (we prefer to call them short and long sugars sugars, you probably also have heard of them as simple and
Sweet facts about sugars
Speaking from the standpoint of nutrition, there is no such thing as a bad sugar."Good," he or "bad", is determined by how he served and what it is combined.All sugars are useful for the child, but some are more useful than others.
The least useful of sugars known as glucose, dextrose, sucrose - this is the sweetest-tasting substance that is in the form of white granules in a sugar bowl on the table, in candies, glazes and syrups.Because it is cheap and sweet, the sugar is often added to food products such as ketchup.A small amount of these sugars will not bring harm to the child, but too much of a good sugar can be bad.Let's fast forward
with these sugars from the mouth into the bloodstream, to see how they behave in the body.
These sugars are called simple or short, because they consist of only one or two molecules.Because they are small and simple, it requires only minor digestion in the gut or not required at all.Therefore, as soon as the spoonful of sugar reaches the intestines, it immediately enters the blood, and here it starts the roller coaster!
Increased level of sugar in the blood, caused by the sudden intake of refined sugars, include a mechanism of release of the hormone insulin needed to support these sugars to the cells of the body.Sugar is quickly consumed, which leads to a sharp decline to its lowest level in blood sugar levels (otherwise known as hypoglycemia or sugar sadness).This decrease in the blood sugar level causes the release of stress hormones, which squeeze sugar from liver stored again raising blood sugar levels.Swings in blood sugar levels and the desire to smooth out their hormones leads to the fact that your child's behavior resembles a roller coaster.To see these sugar surges in action, take a look at the raging furiously group smeared icing children at a birthday party.Subdue them if you can.These sugars also deserve the name of "sweet nothings" because almost all contained in them the nature of the vitamins and minerals are removed in the refining process.For this reason they were nicknamed "empty calories."Do not generously bestow their child these sweet trifles.They do not make your child anything useful.Enough of these ups and downs.
sugar More useful
Fructose is contained mainly in fruits, healthier.This sugar is sweet to the taste, but less than syrups and glazes, which were discussed above.We say that this source of quick energy "better" because it does not cause hormonal surges, unlike their more sugary counterparts, decorating a birthday cake.Fluctuations in blood sugar levels and, consequently, mood swings much less pronounced when orange, sweet than after tiles.Milk sugar, lactose, and behaves better in the body, since it is not released into the blood as quickly as refined sugar.Another advantage of fructose and lactose are materials in which they come to the company.Unlike megadoses of concentrated sugar in granulated form, fruit and milk sugars enter into the intestine together with so many other nutrients that enter the blood are not so fast.
complex polysaccharides, more well-known by her grandmother called "starch", are the best sugars.They are found in pasta, legumes, potatoes, cereals, seeds and nut butter.These nutrients act in the intestine as the long chain molecules of simple sugars, holding hands.In the process of digestion of the body passes into the bloodstream, one after another, and their action resembles starch energy sustained release capsule.These supersahara provide a slow, constant energy intake and give a longer feeling of satiety, no mood swings, which cause quick sugar.
Fiber Fiber, indigestible portion of starches and fruits, is a natural laxative, removes toxins from the intestines of food.Crunchy foods that require chewing, such as whole (not subjected to grinding) cereals and legumes are the best examples.Fiber acts like a sponge in the intestine and as a broom.Like a sponge, fiber absorbs water and unwanted fats from other foods, giving the chair a larger volume, slowing the absorption of
food and giving the body a longer feeling of satiety.Other types of fat slag swept down through the intestines and facilitate their withdrawal from the body.In adults, an adequate amount of fiber in the diet is considered prevention of many disorders of the intestines and may even reduce the risk of colon cancer.In children, the main role of fiber is softening stool and speeding up the slag supply to the intestines, and in general in preventing constipation - what happens in two-year-year-old children frequently.To fiber do its job of cleansing the bowel, a child should drink plenty of fluids.The best sources of fiber are krahmalsoder-containing products (such as potatoes) with the skin, whole (unpolished) cereals, wheat bran cereal, apples (with the skin), plums, peaches, apricots, to peel vegetables), beans, seeds, brownrice, pasta, oats, beets, eggplant, pumpkin and beans.A good source of fiber for our family, we sprinkle with flakes of psyllium (resembling bran) delicious cooked breakfasts.Whole - that's the key word for fat.When cleaning fruits and vegetables, as well as grinding grains removes most of the fiber - another reason to leave the products in the form in which they are grown or harvested.