What are the macronutrients?

What are the macronutrients?

Nutrients There are substances used for energy, growth and various functions of the human body. These substances are requested in larger or smaller quantities and those necessary in larger quantities are called macronutrients.

The 3 macronutrients are:

Protein

Carbohydrates

Lipids

We analyze each macronutriente separately:

Protein

Proteins are the structural and functional elements of each cell and are subject to extensive metabolic interactions. They consist of amino acids, of which 9 cannot be synthesized by the human body (essential amino acids).

The amino acids are the “bricks” used to build new fabrics and prevent the degradation of muscle tissues.

We can classify the proteins according to their composition of amino acids: those containing all 9 essential amino acids are considered complete and those that do not contain these amino acids or contain in insufficient quantities, are considered incomplete:

– Complete proteins: animal origin (meat, eggs, dairy products), soybeans, micoproteins

– incomplete proteins: most plant sources

Those who adopt a vegetarian/vegan lifestyle should combine various sources of protein to obtain a complete amino acid profile (for example, peas).

Protein 1g = 4 kcal

Carbohydrates (carbohydrates)

Carbohydrates are the favorite energy source of the human body, the main source of energy of the brain and are used by the muscles during intense physical effort.

Carbohydrates that are not used for energy are stored in the form of glycogen in the liver and muscle tissue.

Depending on the speed with which they are processed by the human body, carbohydrates can be with rapid or slow absorption:

– Carbohydrates with slow absorption: vegetables, some fruits, whole grains, legumes, sweet potatoes, full rice, etc.

– Carbohydrates with rapid absorption: transformed cereals, white rice, sugar, glucose, etc.

Fibers are a form of unlawful carbohydrates present in fruit and vegetables. The benefits of food fibers include: lowering the level of cholesterol in the blood, regulate blood sugar, increase the feeling of satiety, contribute to a better intestinal transit, etc.

Carbohydrates 1g = 4 kcal

Lipids (Fat)

Lipids are both a source of food energy and a component of cell membranes, as well as solvents of lipoly vitamins (A, D, E and K) and precursors of steroid hormones.

Grassi can be classified in 3 subcategories:

– saturated: meat, eggs, coconut oil

– Monounsatured: olives, avocado, walnuts, almonds, anacardi, olive oil, canola oil, walnut oils, etc.

– polyunsature: rapeseed oil, walnuts, salmon, etc.

– Trans: partially hydrogenated vegetable oils

Careful: Trans fats are unsaturated fatty acids that are very rare and only in very small quantities in nature. They are often produced by the chemical manipulation of other fats. According to some studies, the consumption of trans fat leads to an increase in fat mass, the reduction of muscle mass and the increase in LDL cholesterol (bad cholesterol). That’s why Avoid trans consumption -grasso is indicated.

Of all fatty acids, only omega 3 and omega 6 (polyunsaturated acids) are considered essential.

1g lipide = 9 kcal

Alcohol.

Ethanol (also called e Ethyl alcohol Or simpler Alcohol) There is no carbohydrate, no fat. It has a chemical structure similar to carbohydrates, but is metabolized similar to fatty acids.

Alcohol contains calories without beneficial nutrients (“empty” calories).

The human body burns calories in alcohol before carbohydrates and fats and excessive alcohol consumption leads to the accumulation of fats in the liver. Alcohol also prevents an increase in muscle mass, the combustion of fats and the absorption of vitamin.

The negative effects of alcohol are directly proportional to the quantity consumed, in other words, the more you drink, the more harmful the effects will be.

1g alcohol = 7kcal

Article written by Mircea Balaj.