Carbs, or carbohydrates are made out of carbon, hydrogen, and oxygen. They are the most important type of energy of the three macronutrients. Carbs are what are used to do short anaerobic exercises. They are composed of sugars and are in the form of complex carbohydrates and simple sugars. There are monosaccharides, disaccharides, and polysaccharides. Carbs can be found in starches, like rice, bread, pastries, and pastas.
Monosacharides are simple sugars. They are glucose and fructose. Glucose, also known as blood sugar, can be used as energy. Fructose is found in fruits and has to be converted into glucose.
Disaccharides are also simple sugars. An example of a disaccharide is sucrose, or table sugar. They provide quick energy.
Polysaccharides are complex carbohydrates. Since they are complex, it takes longer to break them down, meaning energy over a longer period of time. Examples are rice, potatoes, and pasta.
Proteins
Proteins are made from amino acids. They are essential for the grown of body parts, such as skin, muscles, bones, and tendons. Antibodies and hormones are also proteins. They are found in meats, fish, milk, and eggs. The recommended intake for the average teenager is approximately 58 grams of protein per day.
Fats
Fats are made from lipids. There are saturated, unsaturated, and trans fats. They insulate your organs, and transport vital vitamins around your body. They provide low intensity energy for activities such as jogging. The recommended diet should consist of 20-35% fat. Fats can be found in fried chicken, red meat, cookies, and Crisco.
Unsaturated fats, such as monounsaturated fat and polyunsaturated fat are the best kind of fats. They can be found in nuts and seeds. Fatty acids are a type of polyunsaturated fat. There are three types of them. Omega 3, 6, and 9. They are the best type of fat and are thought to be good for your heart.
Saturated fats can be found in cookies, cheese, and red meat. They have been found to give you heart disease. A persons diet should consist of less than 10% of saturated fats.
Trans fats are the worst kind of fat. They are artificially created by combining hydrogen with oil. They will raise your risk of heart disease. Trans fats can be found in cookies, stick margarine, Crisco, and crackers.
Cholesterol is also a type of fat. Good cholesterols, aka HDL (high density lipoproteins), will clean your arteries of bad cholesterols, aka LDL (low density lipoproteins). Fats are in butter, cakes, cookies, red meats, and more. It is recommended to consume no more than 300mg of cholesterol a day.
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