It is, in general, more than 80% by weight of the edible portion, ranging from 82% in grapes, 90% in strawberries and up to 93% in the watermelon.

Power Value

Fruit Calories depend almost exclusively on its carbohydrate content, except in the case of avocado and coconut, fruits in which the fat content determines its energy.

Carbohydrates: The sugars or simple carbohydrates (fructose, glucose, sucrose …) give the sweet taste of ripe fruits and represent a 5-18% by weight of the edible portion.

Apples and pears are rich in fructose. The fruits are also other mono and disaccharides such as xylose, arabinose, mannose and maltose. Plums and pears contain relatively high amounts of sorbitol, a substance closely related to sugars, which has a known laxative effect.

Have less complex carbohydrates (starch). The unripe fruits have between 0.5-2% of starch, but as they get older this percentage decreases to almost nothing, except for ripe bananas, in which the starch can exceed 3% of its total weight.

Fats: the content is almost negligible (0.1-0.5%), except avocado, which contributes 14% of fat, especially oleic acid, healthy (72% fat) and coconut, with 35% fat, mainly saturated (88.6% of total fat), less healthy.

Artistic Value

Is given in terms of their protein content, usually less than 1% of fruit fresh weight. Proteins are composed of amino acids, ten of which (leucine, isoleucine, valine, threonine, tryptophan, methionine, lysine, phenylalanine, histidine and arginine) are essential for humans.

The essential term refers to the body can not produce itself and therefore must necessarily obtain the daily diet. A protein containing, in quantity and quality, the ten essential amino acids is considered complete or high biological value.

In fruits, proteins are of low biological value. In citrus, strawberries abound simple nitrogenous substances such as glutamine and asparagine and aspartic and glutamic acids. In apples and pears abound asparagine and oranges are rich in proline.

Source: www.alimentacion-sana.com.ar
photo source: www.irishhealth.com

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No need to be a faithful reader of VivirSalud to know about the importance of breakfast. But, while we understand that the first meal of the day is key to maintaining our energy during the day, not all are able to establish the habit of breakfast as it should.

Whether you get up just in time to avoid being late for work or school, breakfast is usually always forgotten. Or, at best, is reduced to a coffee or a slice of bread we eat as fast as we leave the house. The truth is that we should breakfast better, applying the wise phrase “breakfast like a king, lunch like a commoner and dinner like a pauper.” Did you want more reasons to not forget your breakfast in the morning?

Here are three more.

Helps build muscles
As the stomach is empty in the morning, is more receptive to nutrients. A breakfast rich in protein helps build muscle mass.

Do not eat more during the day
If you want to lose weight, a good breakfast will make you feel fuller and therefore less eager to hold on to the food during the day.

You’ll have more energy
The first meal of the day is key to staying with the fuel for the day that lies ahead. If you compare a day when you’ve eaten breakfast properly and another in which you have not, you’ll see the difference.

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Carbohydrates are found in many foods. They are found mostly in foods of plant origin. There was very little in foods of animal origin except for milk which is a source of lactose.
Simple carbohydrates

Glucose is rarely encountered in this simple form in nature. Fructose is naturally present in fruits, corn, honey. Sucrose is composed of one molecule of glucose and one fructose molecule. This disaccharide is a carbohydrate reserve of plant species such as sugar beet or cane sugar. It is the white sugar, our table sugar. Lactose is composed of one glucose and one galactose molecule: the milk sugar. The maltose present in the malt combines two molecules of glucose.

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Carbohydrates are a class of organic molecules containing a carbonyl group (aldehyde or Ketone) and several hydroxyl groups (-OH). Carbohydrates were historically called carbohydrates. Their chemical formula is based on the model Cn (H2O) p (hence the title history). However, this model is not valid for all carbohydrates, which provide for some atoms of nitrogen or phosphorus (for example). They belong, along with proteins and lipids, essential constituents of living things and their nutrition because they are a key biological intermediate storage and consumption of energy. In Autotrophic organisms, like plants, sugars are converted into starch for storage. In heterotrophic organisms, like animals, they are stored as glycogen and used as a source of energy in metabolic reactions, they are oxidized during digestion of carbohydrates providing approximately 17 kJ / g depending on the study in the bomb calorimeter .

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While it is important to maintain a good balance between energy intake and energy expenditure, public opinion researchers is that people who have a diet rich in carbohydrates are less likely to accumulate body fat than those who have a diet low in carbohydrates and high in fat. Here are some of the reasons underlying these observations:

• The energy density of diets rich in carbohydrates is lower because they contain, weight for weight, fewer calories than fat. In addition, foods rich in fiber also tend to be bulky, so nourishing.
• Studies have shown that carbohydrates cause a rapid feeling of fullness, therefore, people who have a diet rich in carbohydrates are less likely to overeat.
• It was also suggested a very low proportion of carbohydrates in food is converted into fat in the body, mainly because it is a process in which the body does derive little benefit. Instead, the body tends to use preferably the carbohydrates in an energy goal.

Regarding oral health, research in recent years allow a more rational approach to the role of sugars and other carbohydrates in dental caries. It is now strongly recommended that programs to prevent dental caries no longer be solely focused on the absorption or non-absorption of sugars, but rather the intake of fluoride, on good oral hygiene and a varied diet

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FATS
It is the nutrient that gives more energy. For each given about 9 kilocalories per gram, while carbohydrates provide only 4 calories. The toddlers need fat because they spend a lot of energy, fats also are part of the nervous system is forming, as well as hormones that protect tissues and organs.

Foods high in fat whose main function is to provide energy include oils, butter, margarine, peanuts, pecans, walnuts, sunflower seeds.

As little children need lots of fats, especially vegetable fats-always recommended that they add 1 teaspoon of vegetable oil (any oil) in his plate of food (lunch and dinner) through 2 years of age .

CARBOHYDRATE
While fats to be converted into other substances for energy, carbohydrates are used immediately and not stored. They are the main “fuel” the body and brain.

The amount of energy consumed by the body for growth is enormous. It is therefore very important that children consume enough of this food group.

There are 2 types of carbohydrates, simple (all that is sweet, like sugar, sweets, the molasses, honey, cakes) and complex (starches, pasta, bread, cereals such as rice, wheat, maize; tubers such as potatoes, sweet potatoes, cassava or goose).

It is normal that carbohydrates constitute the bulk of our diet.

Be careful not to abuse it simple carbohydrates generally provide no other nutrients. Processed fats such as cakes, chocolate milk, etc.. It is also harmful if consumed in excess.

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