– Eat starch => be glucose (do not mistake when buying “diet sugar”).
– Eat fat => triglyceride triglycerides
– Eat lean => amino acids
There are 8 amino acids and 2 fatty acids that are essential. There are no essential sugars.
I- QUALITY (macronutrients, macros)
We eat, whether the dish is from meat or from plants, there are always 3 types of substances, accounting for large amounts, called macronutrients (tens to hundreds of grams of need): sugars, proteins, and fats.
1- SUGAR (Carbohydrates, Glucids) are abundant in flour-rich foods, such as cereals, and sweets (lean meat is also sweet due to protein). Or is abbreviated as carb.
– Rice of all kinds.
– Noodles, vessels of all kinds
– Statistics, sago
– Corn, everything made from corn: syrup, drink
– Potatoes of all kinds (only the tuber is indigestible, making it into vermicelli, then eating k0 needs to be limited)
– Cassava (called cassava in the South), cassava
– Royal starch (blade powder, made from the root / dong)
– Vermicelli (made from firewood, dong rieng / dong rieng dong)
– Tubers, nostalgic paint, tubers (yams)
– Fruits, especially sweet fruits, such as pineapple (pineapple / pineapple), jackfruit, sakea / sake, durian, grapes, mango, lychee, longan
– Sugarcane, beet (the South calls beets)
– Cakes of all kinds, usually with flour and sugar and oil / butter.
– Bim-bim (snack), instant noodle, french fries, the risk of trans fat (bad).
– Some vegetables (starchy group, starchy): pumpkin (pumpkin, sometimes called gourd) / yellow pumpkin / green pumpkin.
* 1 ounce (100 g) of non-glutinous rice contains 80 g of pure carbs
* 1 ounce dried green beans: 47 g (not including 16 g fiber)
* 100 ml of fresh cow’s milk: 5 g (lactose)
2- PROTEIN, called “protein” (P)
– Lean meat, fish, egg whites, peanuts, beans, tofu, scum, bean milk, cow-sheep-goat-buffalo milk, yogurt, whey, bean paste, Herbalife powder.
* 1 ounce of non-glutinous rice contains 6 g of pure protein
* 1 ounce beef, pork loin: 20 g
* 1 ounce black beans: 21.6 g; green beans 24; peanuts 26; 36 soybeans
* 1 large egg whites: 6.3
* 100 ml of fresh cow’s milk: 4
3- FAT (Lipid), called fat, fat (L)
– Butter, ghee, cheese, whole milk, whipping cream
Oils from nuts (almonds, walnuts, macadamia, pine, flax)
Olive oil, coconut oil, palm oil, coconut milk, coconut milk powder, sunflower oil, rice oil, Gac oil, sesame oil (sesame), soybean oil, peanut oil, peanut butter
– Copra, avocado, olives
* 1 large egg yolk contains 5 g of pure fat
* 1 ounce of non-glutinous rice: 1
* 100 ml of fresh cow’s milk: 4.5
II- DONE, WHAT TO GET IN THE BLOOD
Through digestion, intestinal wall cells will absorb:
Eat starches are 3 simple sugars, namely
– Glucose (hospital infusion is this) is the main
– Fructose (“fruit sugar” is partly converted by the intestine to glucose before entering the bloodstream).
– Galactose (“milk sugar”) is also converted to glucose.
Protein is single amino acid, there are 20 different types, of which 8 are required from food, the body cannot make it.
Eat fat dish that is monounsaturated, then the intestinal cells “fit” back into triglycerides (TG) and put into the lymphatic system, then slowly go into the bloodstream.
III- FOR STRUCTURE AND FOR ENERGY
The body will use these “singles” for two big things:
– Break them down to get energy to work.
– Graft them back into muscle (“lean”, no longer lean “cow”), into glycogen, and, into fat … people.
For energy. Just
1g Carb gives us 4 Calories (capital letters. Calories use instead of kcal, in lower case, read kilograms)
1g Protein = 4
1g Fat = 9
So, fat gives 2 times more energy than lean, or sugar-starches.
IV- As for protein, then
On average, ONLY 0.8 g of protein / kg body / day is needed, to gain muscle, and to compensate for the wear and tear caused by activities (secretion of antibodies into saliva, tears, vaginal fluids, peeling dead skin, etc.) and wear and tear damage such as horn wear on skin, hair, or nails.
However, the study also shows that it is less fat to increase protein than to eat carbohydrates, which will be discussed later (Lesson 32).
In the picture are 3 macronutrients G-L-P, fully digested, absorbing 3 corresponding monomers (3 black and black rings).
– Amino Acids
– Triglyxerit (TG)
Attention: rice 79 – 6 – 1 carb – proceedings fat
… Fresh milk: 5 – 4 – 4.5