What are complex carbohydrates - in what foods are they? What carbohydrates can you eat while losing weight - daily allowance and food list

The relevance of healthy eating is growing every day. A large number of products are manufactured using harmful chemical substances. At the time of buying food products there is a suspicion of their quality and usefulness. But healthy eating It's not just about eating organic food. This term also means a correct and rational approach to nutrition, establishing the level of consumption of proteins, fats and carbohydrates per day. Today we will find out which foods have more carbohydrates, but first we will consider what we need them for.

What are carbohydrates for?

Almost all of the energy received by the body comes from carbohydrates. In addition, they contribute to the normal and full functioning of the brain. In general, they are vital for the normal functioning of the whole organism. Carbohydrates are of 2 types: simple and complex. The first, they are monosaccharides, are represented by fructose and glucose. Also, the first type includes disaccharides: sucrose and maltose. are called polysaccharides, they include starch, fiber and glycogen. "What's the difference in what I consume?" - you ask. The thing is that excessive consumption of one or another type can lead to serious deviations in the functioning of the body (for example, obesity). Everything is useful, but in moderation. Now let's move on to the question of which foods have more carbohydrates.

Energy intensive products

Let's start with monosaccharides. They can be found in large quantities in honey, vegetables and fruits. The most common monosaccharide is considered to be glucose. It is an easy and fast source of energy, which is vital for the functioning of the brain. At high mental stress it is recommended to use dark chocolate, which is also rich in glucose. Carrots, cabbage, pumpkin, cherries, raspberries, bananas, grapes and pumpkins all contain this monosaccharide.

Fructose is a safer option for eating carbohydrates. It can be used even by those people who suffer from diabetes (within reasonable limits, of course). Fructose is absorbed somewhat longer than glucose. It is found in pears, apples, grapes, watermelons, strawberries and black currants.

Disaccharides are absorbed much longer due to the more complex molecular structure. When answering the question of which foods have the most carbohydrates, we can confidently talk about sweet food. Sweets, ice cream, drinks, jams, regular sugar - they all contain a huge amount of sucrose, the main enemy of all diets. Sucrose (a carbohydrate of a pure form) is the main cause of excess weight, excessive consumption of it can end in tears not only for your figure, but also for the health of the whole organism.

Foods containing carbohydrates are high in calories. Based on this, it is important to control the number of calories consumed per day in order to avoid overeating and excess weight. Polysaccharides ( complex carbohydrates) are found in pasta, cereals, bread, nuts, and so on. Such are digested and enter our body gradually, so to speak, "in parts". If you think about which foods have more carbohydrates (namely polysaccharides), then you need to proceed from the fact that one of those is starch. And this begs the conclusion: legumes and cereals, potatoes, bananas and tomatoes contain a large number of complex carbohydrates.

Summing up

Knowing which foods have more carbohydrates, you can easily build a diet that will contain both simple and complex types of them. In addition to carbohydrates, the body needs proteins and fats. usually contain proteins. Carefully monitor the amount of all food elements and the total calorie content of meals. Overuse fats and carbohydrates can lead to obesity and other diseases.

On the packaging of each product there is information about proteins, fats and carbohydrates. If everything is more or less clear with proteins and fats, then things are different with carbohydrates. It is widely known that carbohydrates serve as the main source of energy for our body. About 50-60% of all energy received by the body comes from carbohydrates. Why is it important to know which foods contain carbohydrates? This information is important for those who monitor their weight and want to stay healthy as long as possible. In addition, it is important to know not only the foods that contain carbohydrates, but also the types of carbohydrates consumed, since excessive consumption of some of them can lead to backfire, the most harmless of which is obesity.

Carbohydrates are actively involved in many physiological processes in our organism. We use the energy obtained from carbohydrates not only to move, but also to ensure the operation of all systems and organs, including the heart, lungs, etc. In addition, carbohydrates ensure the normal functioning of the liver, and also take part in the metabolism of fats and proteins, participate in the formation of certain hormones and enzymes. However, this does not mean at all that you need to urgently find out which foods contain carbohydrates and switch to a carbohydrate diet. Excess consumption of carbohydrates is one of the most common causes of metabolic disorders.

To correctly answer the question of which foods contain carbohydrates, you should know that there is a division of carbohydrates into two groups: simple and complex. Simple carbohydrates are monosaccharides, which include glucose, galactose, and fructose, and disaccharides, which include sucrose, maltose, and lactose. Complex carbohydrates are called polysaccharides, namely glycogen, starch, fiber and pectins. All these substances, despite compound names, play a huge role in organizing the metabolic processes of our body. Let us find out in more detail what effect each of these substances has when it enters our body.

As noted above, simple carbohydrates include monosaccharides, they are considered to be rapidly soluble and almost immediately enter the bloodstream. The largest amount of these substances is found in honey, fruits and vegetables. The most famous and important substance among monosaccharides is glucose. From the gastrointestinal tract, it very quickly enters the bloodstream and is delivered to internal organs. Glucose is one of the most easily digestible sources of energy, but insulin is required for its absorption. Our brain is especially in need of glucose, which consumes about 10 times more glucose than any other organ. Not in vain during a difficult period mental work It is recommended to eat more dark chocolate, which contains a significant amount of glucose. Therefore, it is so important to know which foods contain carbohydrates in order to replenish stocks in a timely manner in accordance with the needs of our body. So, grapes, cherries, bananas, cherries, raspberries, plums, carrots, pumpkins and cabbage are rich in glucose.

Considering which products contain carbohydrates, you can not ignore fructose. Compared to glucose, fructose is the safest source of carbohydrates, which is suitable even for people with diabetes, since it is able to penetrate into the cells of organs without the participation of insulin. In addition, fructose is twice as sweet as glucose, but at the same time does not provoke the occurrence of dental caries. Fructose is absorbed much longer than glucose, due to which it is better tolerated by patients with diabetes. Sources of fructose include grapes, pears, apples, strawberries, watermelons, honey, and black currants.

Less known among the monosaccharides is galactose. The fact is that in a free form it is not found in any of the foods. Galactose is formed only when lactose is broken down in the gastrointestinal tract. Lactose enters our body when we consume dairy or fermented milk products. Therefore, when considering the question of which foods contain carbohydrates, milk cannot be bypassed. In our body, most of the galactose is converted into glucose in the liver and then used in metabolic processes.

Simple carbohydrates also include disaccharides, namely sucrose, lactose and maltose. These substances take longer to digest than carbohydrates from the monosaccharide group. The main enemy of all losing weight is one of the disaccharides called sucrose. Sucrose is a carbohydrate pure form, i.e. a huge amount of calories, which, getting into our body in large quantities, are deposited in reserve in the form of extra pounds. Sucrose can be found in sugar, confectionery, ice cream, jam, sweet drinks, baked goods, in general, in everything that makes our life tastier.

When answering the question of which foods contain carbohydrates, it is worth mentioning beer separately, from which, according to many fans, fat appears on the stomach. Maltose is to blame for everything - malt sugar, which is an intermediate product of the breakdown of starch by digestive enzymes and malt enzymes. Maltose is present in honey, malt extract, beer and some bakery products. A little higher we already mentioned another disaccharide - lactose, which is found in dairy products, this is the main carbohydrate of milk. Getting into gastrointestinal tract lactose breaks down into glucose and galactose. Its role in our body is especially great in childhood, when the main food is milk, however, in adulthood, lactose normalizes activity intestinal microflora and improves bowel function.

Having partially figured out which foods contain simple carbohydrates, you can move on to complex ones, called polysaccharides.

They are called complex because of the large number of structural elements, the assimilation of which takes a long time. Thanks to its complex structure these carbohydrates enter the bloodstream gradually and in small quantities. The source of complex carbohydrates or polysaccharides can be herbal products, cereals, durum wheat pasta, wholemeal bread, legumes and nuts. In addition, it will not be superfluous to know that glycogen, starch, fiber and pectins belong to polysaccharides.

Glycogen in the body is a reserve polysaccharide, which, if necessary, can easily be converted into glucose. Glycogen, also called animal tissue carbohydrate, is found in small amounts in animal products, i.e. in meat, and its highest concentration can be found in the liver. Another important supplier of carbohydrates to our body is starch. About 80% of all carbohydrates that enter our body is starch. It is found in foods such as potatoes, grains, legumes, as well as carrots, pumpkins, cabbages, tomatoes, and bananas. Starch is digested very slowly, breaking down to glucose, however, this is typical for starch from cereals, potatoes and bread, while starch in in kind can be absorbed very quickly. What foods contain carbohydrates that are no less important for our body than those listed above? To ensure the intake of fiber and pectin, you should include beets, apples, black currants, plums, apricots, peaches, gooseberries, strawberries, cranberries, raspberries, grapes, oranges, eggplants, lemons, cucumbers, melons, potatoes, tomatoes in your diet. , pumpkin, green peas and various cereals.

Having learned which foods contain carbohydrates, especially those that do not harm our figure, I want to put the knowledge gained into practice and cook something tasty. We bring to your attention several recipes with carbohydrates in the lead role.

Ingredients:
220 gr. oatmeal,
125 ml freshly squeezed orange juice
225 ml white yogurt
3 tbsp honey,
zest of 1 lemon,
2 apples
200 gr raspberries,
50 gr. hazelnuts.

Cooking:
Pour oatmeal with orange juice, add a glass of cold boiled water, cover and refrigerate overnight. In the morning, add honey, yogurt, lemon zest to oatmeal. Peel the apples, remove the core and finely chop or grate on a coarse grater, add to oatmeal. Cut the hazelnuts into large pieces, add raspberries and nuts to the muesli, mix and serve.

Ingredients:
2-3 carrots
1 head of onion,
300 gr. boiled red beans
4 tbsp tomato puree,
vegetable oil,
ground red pepper,
salt.

Cooking:
Peel and chop the carrots on a Korean carrot grater, cut the onion into thin half rings. Heat the vegetable oil in a frying pan and fry the onion in it. Add carrots to it and fry for another 5 minutes, so that the carrots release their juice. Salt, pepper, add tomato puree and a little hot water to turn the puree into a tomato sauce. Cover with a lid and leave for a couple of minutes. Then add the beans, stir and remove the pan from the heat. Transfer the salad to a serving dish, cover with plastic wrap and refrigerate until chilled.

Ingredients:
4 large bananas
½ st. dried apricots,
1/3 st. nuts,
1-2 tbsp honey,
cinnamon,
sour cream.

Cooking:
Bananas, without peeling, cut in half lengthwise. Place them in foil, but do not cover, pour honey over each half of the banana, sprinkle with chopped nuts and dried apricots on top. Wrap the foil and place the bananas in the oven at 190°C for 20 minutes. Serve prepared bananas with sour cream.

Speaking about which foods contain carbohydrates, we should not forget that nutrition should be balanced, in addition to carbohydrates, proteins and fats should be present in our daily diet. Try to keep a balance, remember that the body needs a certain amount nutrients and carbohydrates should take about 50-60% of the kilocalories received per day, so you should not limit your menu to fruits, vegetables, cereals and nuts alone, and then your body will fully receive all the vitamins it needs, minerals and micronutrients.

Carbohydrates are the main source of energy for the body and are mainly obtained from plants and dairy products. There are three types of carbohydrates - starch, sugar and fiber.

Starch is made up of a chain of small sugars. These circuits must be broken in order to produce energy. Each gram of starch contains 4 calories. Sugars are simple carbohydrates that are easily absorbed by the body. Fiber has no calories because our body does not absorb it during digestion.

Products that contain high level sugars: candy, jelly, soda, cake and fruit. Foods that contain starch: noodles, bread, grains and vegetables. Moderate consumption of healthy, high-fiber carbohydrates will help you maintain a healthy weight. But too many calories can lead to weight gain and high blood pressure, especially in those people who suffer from diabetes.

Most people choose to lose weight diet foods With low content carbohydrates. But our intake of carbohydrate foods must be well balanced, otherwise it can be harmful to the body. Each gram of carbohydrates contains 3.75 kcal. Our body needs 40 to 60% of calories from carbohydrates, and in portions that are not unhealthy. Recommended daily rate carbohydrates is 130 g for adults.

1. Potato:

Potatoes contain the required amount of carbohydrates in the form of starch. One cup of boiled potatoes contains 31 g of carbohydrates, while a cup of mashed potatoes contains 36 g. Fritters have the largest number carbohydrates, that is, 35%, and french fries contain 27% carbohydrates. Potatoes are also rich in potassium. The medium-sized vegetable contains only 110 calories and is completely devoid of sodium, cholesterol and fat, so it is suitable for any diet. It also contains vitamin C, B6, fiber and iron.

2. Whole grains:

Whole grains are an excellent source of complex carbohydrates and dietary fiber.

Almost every whole grain is high in complex carbohydrates, as well as bran and endosperm, which provide a variety of nutrients and other health-promoting components. Grains containing carbohydrates include: rice, corn, wheat, barley, oats and buckwheat. Brown rice contains 38 mg of carbs per serving. It not only provides our body with energy-giving carbohydrates, but also contains the necessary amount of fiber, which improves digestion. Whole grains contain similar, and sometimes more, disease-fighting chemicals than many typical fruits and vegetables. Whole grain improves digestive tract and helps control weight.

3. Citrus fruits:

Citrus products are known to be a good source of vitamins, minerals, and dietary fiber that promote healthy growth, development, and well-being of the body.

The main source of energy in citrus fruits are carbohydrates. These fruits contain just simple carbohydrates: fructose, glucose and sucrose, as well as citric acid, which provide us with energy. A medium-sized grapefruit contains 18.5 g of carbohydrates and 2.7 g of fiber. 151 g of oranges contains 14 g of carbohydrates.

4. Berries:

Sweet and juicy berries are rich in pro-anthocyanins, natural pigments and antioxidants. Strawberries, such as blueberries and blackberries, also contain a significant amount of carbohydrates. Both of them contain 14 g of carbohydrates, and blueberries have more high rate carbohydrates - 21 g per 1 cup. These berries also help rid the body of harmful oxygen and protect it from cancer and other infections.

5. Watermelon:

In addition to being delicious and low in calories (watermelon has a lot of water), this berry is an excellent source of vitamin C (a powerful antioxidant) and beta-carotene, and thus provides enough vitamin A, which prevents cataracts and improves eyesight. ½ cup of watermelon cubes contains 5.5 g of carbohydrates and also has an average glycemic index 72.

6. Apples:

Delicious and crunchy, apples are one of the most popular fruits and also a favorite of health-conscious fitness enthusiasts.

7. Sweet Potato:

Sweet potatoes provide the body with good carbohydrates to give us energy. 227 grams of sweet potatoes contain 240 calories and 55 grams of carbohydrates. It has almost no sodium, and very little saturated fat and cholesterol. it good source fiber, vitamin B 5, potassium, vitamin A, C and manganese.

8. Nuts and legumes:

Legumes, as an important source of nutrition, are very close to cereals. They contain more protein than any other vegetable and thus resemble animal meat in their nutritional value. Just like grains, nuts and legumes are rich in complex carbohydrates.

In addition to carbohydrates, they also contain proteins, omega-3 fatty acids and a complex of vitamins and minerals, as well as a lot of fiber, which helps in digestion and in maintaining healthy weight. Protein-rich foods include lentils, peas, soybeans, beans, and beans.

9. Cereals:

Cereals - healthy way start the day, but better measure them and be aware of the carbohydrate content.

Most ready-to-eat cereals contain a lot of sugar, although manufacturers claim on the package that they are whole grains. These cereals have 98% carbohydrates, unlike sprouted counterparts such as oats or rye, which contain 13-15% carbohydrates. Other nutrients in grains are fiber, protein, zinc, iron, and vitamins. Oats are the healthiest breakfast option.

10. Dried fruits:

Dried fruits such as kiwi, prunes and dates contain the required amount of carbohydrates along with other important components (fiber and vitamins). They can be consumed in moderation to satisfy your sweet tooth.

Dried fruits such as apples, prunes and bananas contain 88% carbohydrates, while dried peaches, apricots and raisins are about 75%. 1/4 cup of raisins provides 45g of carbs. Many nutritionists recommend using dried fruits in salads and baked goods.

11. Bananas:

Bananas are rich in fiber and potassium. So, one banana has 24 g of carbohydrates. It also contains more sugar than any other fruit. Bananas are rich in vitamin B6, C and fiber. Include at least one banana in your daily breakfast or add it to cereals, fruit salads, yogurts and milkshakes.

12. Bread:

Bread provides our bodies with a significant portion of the nutrients needed for growth and to maintain the health and well-being of the body. It is a good source of vitamins, minerals, fiber and carbohydrates and contains almost no cholesterol and fat.

A slice of whole grain bread contains about 20 g of carbohydrates, and White bread contains even more carbohydrates. Try to limit your bread intake or choose black instead of white. It is also rich in fiber, which helps keep you full longer and controls hunger.

13. Pasta:

Pasta made from white flour and semolina contains a large amount of carbohydrates and glycemic acid. Try using quinoa or wheat pasta instead of the unhealthy alternatives and add healthy vegetables as a filling. Three cups of spaghetti will provide your body with 97 g of carbohydrates. Durum wheat pasta is also rich in B vitamins and iron, which add to its nutritional value.

14. Green Vegetables:

Some green vegetables are also rich in carbohydrates and contain important vitamins and minerals. Although you should minimize your intake of simple carbohydrates, they low level, which was found in green vegetables, does not make the latter harmful due to high content nutrients. Peas, acorn juice and asparagus can contain up to 30 g of carbohydrates. Other vegetables are beans, okra fruit, cucumbers, squash and spinach.

As you can see, not all foods containing a lot of carbohydrates can be harmful to the figure. It is important to always remember which of them can really harm the body and which can not, because our body needs not only proteins and fats, but also primarily carbohydrates.

Video - Products containing carbohydrates, a list of products for weight loss

Carbohydrates are complex compounds that should make up at least 50 percent of a person's diet. The famous book "On tasty and healthy food"and does recommend a ratio of 1: 1: 4 (proteins, fats and carbohydrates, respectively). The list of carbohydrate foods is extremely long and you need to navigate it if you want to keep track of your figure.

The most carbohydrate foods

Limiting the consumption of only carbohydrate or fatty foods is not always the way out, because. these connections make important features in the body. For example, carbohydrates help normal operation liver, provide energy to the muscles. The carbohydrate table of products will help you in choosing the right diet.

That is why it is worth carefully reviewing the list of carbohydrate foods, which is based on the classification of carbohydrate-containing foods. The list of carbohydrate products is divided into the following items:

Low carbohydrate foods (the amount of HC ranges from 2 to 4.9 grams per 100 grams of product):

lettuce leaves
radish
tomatoes
lemons
mushrooms (fresh)

Products for carbohydrate nutrition these are often those that do not contain much HC. Low or limited HC content (about 5-10 grams per 100 grams of product):

melon and also watermelon
citrus
apricots
carrot
pumpkin
peach
pear

With a moderate concentration of HC (up to 20 grams per 100 g):

ice cream
beets, potatoes
grapes and sweet apples
fruit juices

Rich in carbohydrates (on average 40 to 60 grams of carbs per 100 g):

bread products
chocolate
halva
peas and any beans

With a very high concentration of HC in 100 grams of product (more than 65 g):

candies
refined sugar
bakery products
dried fruits (dates, raisins)
jam and jam
pasta
rice, other cereals

Almost any diet prescribes to cut the "norm" for carbohydrate foods. Below is a list of carbohydrate foods.

Carbohydrate food table

The table forms a clear concept of the need for a particular product in the diet: for example, do not replace healthy cereals and fiber-containing foods with sweets and other simple carbohydrates. The carbohydrate table of products is best printed out and always kept in sight.

Do not forget that belonging to the last three groups is not a reason to exclude a particular product from the diet. No one doubts that the usefulness of halva and beans is by no means equal, as well as the usefulness of beets and ice cream. The most carbohydrate foods are sweets and this cannot be changed.

"Friends" and "enemies": how to calculate the right one?

Many nutritionists tend to divide carbohydrates according to the principle of usefulness. They include “positive” carbohydrates - complex compounds (for example, starch) as useful ones. The processing of such compounds by the body lasts long enough, which allows a person to feel full for a long time. On the other hand, they also do not contribute sharp increase blood sugar (which then leads to the production of insulin and the same sharp decline, as a result of which the feeling of hunger after eating sweets overtakes very, very quickly).

For an approximate calculation of the diet, you can use the well-known rule of dividing a portion into three parts. About a third of a serving of food should be "protein", a little less than two-thirds - carbohydrate, preferably - complex, positive carb and low-carb foods. The “fat” component should account for very little, but it is impossible to completely exclude fats from the diet in any case. The list of carbohydrate foods in this article will help you make proper nutrition depending on goals.

Carbohydrates are the main energy source; a large amount of them is found in plants and dairy products. With the help of carbohydrates, a large amount of glucose enters the body, which is necessary for cells for metabolic processes. There are three types of carbohydrates - simple, complex and carbohydrates - alimentary fiber, they, in turn, can be soluble and insoluble.

Eating simple and complex carbohydrates

Milk, fruits, refined sugar are simple carbohydrates. Cereals, root crops, grains are complex carbohydrates. If the diet contains a sufficient amount of complex carbohydrates, the body will not suffer from a lack of essential substances.

A particularly useful unrefined type of carbohydrate is whole grains, rice Brown color, it contains trace elements, vitamins, dietary fiber.

Foods rich in carbohydrates

1. A large amount of insoluble fiber, resistant starch is found in the green variety of bananas, whole grain bread. This type of carbohydrate is necessary for the large intestine, with the help of which it is possible to normalize intestinal work.

2. Rich in carbohydrates, pasta only from durum wheat varieties, also contains a lot in buckwheat, brown rice, corn.

4. Healthy carbohydrates are found in cabbage, baked potatoes, sweet peppers, onions, tomatoes, zucchini, carrots, beets.

5. The diet should include flaxseeds, nuts, kefir, yogurt.

Healthy carbohydrates will help lower blood cholesterol, get rid of excess weight. A person must eat right, only in this way can he improve brain activity, energize, normalize blood glucose. If carbohydrates are used correctly, the central nervous system will work fully.

Foods containing bad carbohydrates

If only simple carbohydrates are present in the diet, this can lead to serious diseases:

1. The level of glucose in the blood quickly jumps, because of this, problems arise with the pancreas, it actively begins to produce the hormone insulin, so the blood sugar level is maintained.

2. A large number of fat cells appear, a person is rapidly gaining excess weight, is obese.

3. If long time to use simple carbohydrates, the body can get used to it, because of this a person quickly gets tired, he has jumps in mood, and is worried about a depressive state.

4. Abuse of this type of substances leads to the development of diseases of the heart, blood vessels, cancer, caries, osteoporosis, degenerative processes.

Please note that your body should have as few of these carbohydrates as possible - muffins, pasta, sweets, flour products. It is also worth giving up syrups, sugar, carbonated sweet drinks, milk chocolate, sweets, pudding, cream, ice cream, fruit juice, fast food.

Due to refined nutrition, a large number of calories accumulate, energy is not enough for a short time, after a person experiences severe fatigue, hunger. Complex carbohydrates invigorate, saturate the body, so a person keeps himself in shape, so this type of carbohydrate must be in the daily diet.

Lack of carbohydrates in the body

Each person accumulates a certain supply of glycogen (complex carbohydrates), most of them in muscular system, liver. When a person does not eat, they turn into glucose, so the blood sugar level is always normal. The reserves of the substance, if a person does not consume complex carbohydrates, are already running out after 12 hours. Carbohydrates begin to form from products that appear after protein metabolism. Carbohydrates are needed to supply the brain with energy.

Due to the lack of carbohydrates, problems arise with the liver, a large amount of fat begins to accumulate in it, it is reborn. When fat breaks down, problems arise with metabolism, ketones are produced in large quantities, they begin to accumulate in the body. Due to ketones, fats are oxidized, this leads to intoxication of brain tissues, everything can end in loss of consciousness, coma.

An excess of carbohydrates

When a large amount of carbohydrates accumulate, insulin in the blood can rise, because of this, fat is formed, when it decreases sharply food calorie content, protein metabolism is disturbed.

Abuse of carbohydrates leads to the fact that the level of sugar in the blood rises. When a person has a light breakfast, he feels hungry all day, eats up in the evening, his glucose level rises. For example, if a person ate a loaf of sweet jam, drank tea, fat begins to accumulate in him and gastritis develops.

Metabolic carbohydrate processes are regulated by hormones - glucocorticoids, because of them, the production of sugar in the liver increases.

The value of glucose and fructose in the human body

Glucose is needed for complete metabolic process carbohydrates. When it is not enough in the blood or it has increased, a person cannot use it. This most often occurs when diabetes, all this leads to increased fatigue, loss of consciousness, coma.

Fructose is essential for diabetics. Part of this substance is in the liver, it processes it into glucose. If you use fructose as a sugar substitute, the body will have enough carbohydrates.

A large amount of fructose is found in pears, grapes, black currants, strawberries, raspberries, melons.

So, carbohydrates are necessary for the full functioning of system organs and muscles. Athletes require more carbohydrates because they use a lot of energy. It is important to consume complex carbohydrates, they contain vitamins and minerals. Avoid simple carbohydrates, they can lead to excess weight.