Carbohydrate contains sugar that can provide primary
energy for human being. It consists of monosaccharide, disaccharides and
polysaccharides. Monosaccharide is a single component and cannot be broken down
into simple sugar, while disaccharides and polysaccharides can be broken down
into simple sugar. Carbohydrate can be found mostly in plant. It has many
functions including act as storehouse of chemical energy (glucose and
glycogen), as part of plants’ structures (cellulose), make up cell walls of
fungi and exoskeleton of insects (chitin) and components of nucleic acids.
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| A summary of photosynthesis to make carbohydrate |
Carbohydrate is composed of carbon, hydrogen and
oxygen with the ratio of 1:2:1 respectively. The general formula for
carbohydrate is (CHO)n where n represents the number of times the
ratio is repeated. Carbon dioxide, water and energy from sun are the important
elements needed to produce carbohydrate from plant. The process is called
photosynthesis.
Muscles include skeletal muscle need carbohydrate to
support intense physical activity. Carbohydrate yield 4kcal/g and it converts
into glucose as to provide energy. An excess glucose will be converted into
glycogen and stored in the liver and muscles. When food supply into the body is
not enough, glycogen stored in liver will be converted back to glucose and form
energy. People are encouraged to take regular amount of carbohydrate because
glycogen stores in liver are exhausted in about 18 hours if no carbohydrate is
consumed. If not, the body will produce carbohydrate from protein and this may
lead to health problems.
People are encouraged to choose healthy carbohydrate
food and control the portion size. Over-consumption of carbohydrate can cause health
problems such as obesity, diabetes and cancer. Certain food such as granulated
sugar, drink powders, candies, sugary cereals, rice cakes, dried fruits, cakes,
cookies, fried potatoes and pizza contain high amount of sugar that should be
avoided or limited. Whole grains, beans, starchy vegetables and fruits are
known as good carbohydrate. These food are plant-based that contain fiber,
vitamins, minerals and phytochemicals which can give benefits to human being.
However, the excessive intake of good carbohydrate can add up the calories. So,
take good carbohydrate with correct portion size in order to gain health
benefits.
References:
Perspective in Nutrition. (2004). Sixth Edition. McGraw-Hill Higher
Education
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