MACRONUTRIENTS The foundation of our diet!

 

If you're interested in nutrition, you'll come across the term macronutrients sooner or later. We'll show you what's going on behind the scenes.

What exactly are macronutrients?

Macronutrients, or "macros" for short, are the fundamental components of our food. One or more of these nutrients can be found in almost everything you consume.

• Carbohydrates (4 calories per gram)
• Proteins have a caloric value of 4 kcal/g.
• 9 kcal/g fats

Macronutrients give the energy (calories) that our bodies require on a daily basis. You will gain or lose weight if you provide your body with too many or too few calories or energy.

Carbohydrates are the macronutrients.

Carbohydrates, generally known as "carbs," are the most fundamental energy-producing building component in our bodies. They are made up of a variety of components:

• Fructose, glucose (dextrose), and galactose are simple sugars (monosaccharides).
• Sucrose (table sugar) and lactose (milk sugar) are two types of dual sugars (disaccharides).
• Raffinose is a sugar with several sugars (oligosaccharides).
• Amylopectin (vegetable starch), glycogen (animal starch), and inulin (polysaccharides) are examples of complex carbohydrates (polysaccharides).

Many people, often wrongly, demonize carbohydrates. Carbohydrates replenish your glycogen stores. The liver stores one-third of glycogen, whereas the muscles store the other two-thirds.

"Healthy" carbs

Complex carbs should be chosen above simple carbohydrates. They are high in fiber (indigestible carbs), which helps to saturate you and give crucial vitamins. They also help to keep your blood sugar levels in check. You can learn how to lose weight without sweets by clicking here.

• Furthermore, a distinction is made between prebiotics and probiotics, both of which are thought to benefit human health (intestines).
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• Prebiotics are fiber-rich foods that provide nutrients to the lower intestine, such as oatmeal and beans.
• Probiotics are foods that contain live microorganisms (bacteria), such as cheese, yogurt, and kefir.

Macronutrients: Protein

Proteins, also known as egg whites, are a necessary component of our muscles. They do, however, help our immune system as well as our hair, nails, and skin.

They belong to the polyunsaturated fatty acids and fulfill important functions, such as supporting the metabolism or increasing blood circulation.

Fats are macronutrients.

The flavor carrier in our food is fats, often known as lipids. They are also the best source of energy, with 9 calories per gram. When we consume more fat than our bodies can store, it is stored as fat.

1. Saturated fatty acids: Saturated fatty acids are found mostly in animal products (cheese, butter) and vegetable fats (coconut oil).

• Saturated fatty acids are frequently seen as harmful. They do, however, play a significant role as building materials.
• If you eat an animal-based diet, you're undoubtedly getting plenty of saturated fat. Nuts, seeds, avocados, chia seeds, and coconut oil are all options for vegetarians and vegans.

2. unsaturated fatty acids: primarily found in vegetable oils, but also in nuts, avocados, and fatty seafood.

• Unsaturated fatty acids are thought to be incredibly advantageous to one's health, particularly when it comes to safeguarding the brain and preventing harm. These fatty acids are good for the heart as well.

3. trans fats: These "bad" fats are prevalent in highly processed or deep-fried convenience foods.

• Trans fats are manufactured at a factory. They raise your cholesterol levels and make you sick.
• In nutrition information, look for hydrogenated oils.

Omega 3 vs. Omega 6: What's the Difference?

• Omega fatty acids, like necessary amino acids, are essential and must be obtained from diet.
• Omega 3 fatty acids, in particular, boost "good" cholesterol (HDL) and protect the heart and circulatory system.
• The ratio of omega 6 to omega 3 should be balanced in the ideal situation. In the Western world, we typically have ratios of 15:1 or higher. As a result, a 5:1 split is already a worthwhile objective.

Sources of Omega 3:

• Salmon, tuna, and trout oils, as well as nuts, are good sources of Omega 6.
• Sunflower oil is a type of vegetable oil that comes from
• Olive oil is a type of oil that comes from
• Corn oil from beef
• Oil from soybeans

Do you want to learn how to make a macronutrient-based nutrition plan? With our advice, you'll be able to consume a balanced and varied diet. Furthermore, you will be given advice on how to divide macronutrients in a diet plan.