Carbohydrates are an important source of energy for the body. Carbohydrates are brok down into glucose molecules. Glucose is use as an energy source for every cell in the body. Carbohydrates are also important for the functioning of the brain and nervous system. They are one of the essential nutrients for the body and are another important part of the five food groups.

For carbohydrates, normal people are recommend to consume 3 grams of carbohydrates per 1 kilogram of body weight, for example, if we weigh 60 kilograms, eat 180 grams of carbohydrates per day.
For those who want to lose weight or are not people who exercise regularly, they should reduce the amount of carbohydrates to 1.4 grams per 1 kilogram of body weight, for example, if we weigh 60 kilograms, eat 84 grams of carbohydrates per day. And for those who want to build muscle or play sports regularly.
We will need carbohydrate for energy for exercise more than daily life. Therefore, we will need 4-6 grams of carbohydrates per 1 kilogram of body weight, สมัคร ufabet, for example, if we weigh 60 kilograms, eat 240-360 grams of carbohydrates per day.
Choosing the right amount of carbohydrate can help promote good health in the following ways:
- Start your day with a whole grain. Breakfast cereals should contain at least 4 grams of fiber and fewer than 8 grams of sugar. And look for whole grains listed as the first ingredient on the product label.
- Eat nuts instead of snacks, as they are a good source of carbohydrate that are high in protein and digest slowly, making you feel full longer.
- Choose whole grain products . Choose bread made from whole grains instead of white bread. Such as whole wheat bread, whole rye bread, and brown rice instead of white rice.
- Eat enough carbohydrates. Those who exercise to build muscle should eat enough carbohydrate that are appropriate for the body’s needs. This is because carbohydrate are the main source of energy for various activities. Moreover, carbohydrate stored in the form of glycogen in muscles are limit. If the body does not receive enough carbohydrate, it may result in a lack of energy and fatigue quickly.
Although carbohydrate are essential nutrients for the body. You must not forget that foods that provide some carbohydrate also provide energy and high fat. Therefore, you must be careful and choose each type of food in the right amount, not too much or too little.