Amounts of carbohydrates in common various foods: Food sources: Generally speaking, there are no specific dietary requirements for carbohydrates.

The main thing is that you should get a reasonable proportion of your caloric intake from carbohydrates.

In addition, at least 50 to 100 grams of digestible carbohydrates should be consumed every day to prevent carbohydrate deficiency.

The main food sources of carbohydrates are: sugar, cereals (such as rice, wheat, corn, barley, oats, sorghum, etc.), fruits (such as sugar cane, melon, watermelon, banana, grapes, etc.), dried fruits, dried beans,

Root vegetables (such as carrots, sweet potatoes, etc.).

Extended information: Nutritional supply of carbohydrates: (1) Energy supply: Each gram of glucose produces 16 kJ (4 kcal) of heat. The carbohydrates ingested by the human body are digested in the body and become glucose or other simple sugars to participate in the body's metabolism.

There is no specific amount of carbohydrates in each person's diet. Nutrition experts in my country believe that carbohydrates should account for 60-65% of total calories.

The carbohydrates we usually consume are mainly polysaccharides, which are relatively high in staple foods such as rice and noodles. When we consume carbohydrates, we can also obtain other nutrients such as protein, lipids, vitamins, minerals, and dietary fiber.

However, ingesting monosaccharides or disaccharides such as sucrose cannot supplement other nutrients except calories.

(2) Constituent cells and tissues: Each cell contains carbohydrates, with a content of 2%-10%, mainly in the form of glycolipids, glycoproteins and proteoglycans, distributed in the meninges, organelle membranes, cytoplasm and

in the intercellular matrix.

(3) Save protein: There are insufficient carbohydrates in food, and the body has to use protein to meet the energy required for body activities. This will affect the body's use of protein to synthesize new proteins and renew tissues.

Therefore, it is not appropriate to completely skip staple food and only eat meat, because meat contains very few carbohydrates, so the body's tissues will use protein to generate heat, which is not good for the body.

Therefore, the minimum carbohydrate intake for weight loss patients or diabetics should not be less than 150 grams of staple food.

(4) Maintain the normal function of brain cells: Glucose is an essential nutrient for maintaining normal brain function. When blood sugar concentration drops, brain tissue can damage brain cell function due to lack of energy, causing dysfunction, dizziness, palpitations,

Cold sweats or even coma.

(5) Generation of anti-ketone bodies: When the human body lacks sugar, it can decompose lipids for energy and produce ketone bodies at the same time.

Ketone bodies cause hyperketoacidemia.

(6) Detoxification: Sugar metabolism can produce glucuronic acid, which combines with toxins in the body (such as drugs bilirubin) to detoxify. (7) Strengthen intestinal function: related to dietary fiber.

Such as: prevention and treatment of constipation, prevention of colon and rectal cancer, prevention and treatment of hemorrhoids, etc.

Others: Glycoproteins and proteoglycans in carbohydrates have a lubricating effect.

In addition, it controls the permeability of the meninges.

And it is the precursor of some synthetic biological macromolecules, such as purine, pyrimidine, cholesterol, etc.

Physiological functions: The main physiological functions of carbohydrates: 1. Constitute important substances in the body; 2. Store and provide heat energy; 3. Energy necessary to maintain brain function; 4. Regulate fat metabolism; 5. Provide dietary fiber; 6. Save protein.

; 7. Anti-ketogenic effect; 8. Detoxification; 9. Enhance intestinal function; Health effects: The lack of carbohydrates in the diet will lead to general weakness, fatigue, lowered blood sugar levels, dizziness, palpitations, brain dysfunction, etc.

Severe cases can lead to hypoglycemia and coma.

When there are too many carbohydrates in the diet, they will be converted into fat and stored in the body, making people too obese and leading to various diseases such as hyperlipidemia, diabetes, etc.