Macronutrients

In order to elaborate a diet plan according to your body's characteristics, you should know what macronutrients are and their function in the organism.

Nutrients are substances used in metabolic processes, these are classified into micronutrients and macronutrients, where the former are needed in small amounts, while the latter are consumed in larger portions.

Man is a heterotrophic organism, so he acquires the nutrients he needs through food intake. These compounds are considered essential when they cannot be synthesized in the necessary quantities by our body, hence designing a diet plan according to the particularities we possess is fundamental to achieve a healthy lifestyle, and contribute in a healthy way to processes such as weight loss and muscle mass development.

What are macronutrients?

They are compounds whose function is to provide energy to the body, participate in the repair and construction of structures in the organism, in the regulation of metabolic processes and stimulate growth.

The substances that make up this group are fats (or lipids), proteins and carbohydrates (or carbs). Proteins: Proteins are complex molecules made up of amino acids that are released and absorbed in the intestine after digestion. Amino acids are linked in chains and their sequence defines the structure and function of the protein.

These compounds are essential for the proper functioning of the body. Of the 20 existing amino acids, there are 9 that cannot be synthesized by our body and must be obtained through food. These amino acids regulate fundamental functions in the human being by being transformed into enzymes or hormones, such as insulin, adrenaline and thyroid hormones, and also serve as an alternative source of energy.

The classifications attributed to proteins according to their function are:

• Enzyme: Responsible for most of the chemical reactions in cells and contribute in the process of formation of new molecules by decoding the genetic information in DNA.

• Antibodies: They protect the organism from viruses and bacteria.

• Structural: They provide structure and support to cells.

• Transport / storage: They are in charge of transporting atoms and molecules within cells.

• Messengers: They coordinate biological processes through the emission of signals between cells, tissues and organs.

In the endormorphic diet it is recommended to obtain from proteins 35% of the daily calories ingested; also the foods consumed should be rich in fiber, healthy and low in fat.

Carbohydrates: Simple carbohydrates include sugars such as fructose, glucose and lactose, which are found in foods such as dairy products, sweets, soft drinks and syrups, among others.

Complex carbohydrates are made up of three or more sugars that join together to form a chain. They are rich in vitamins, minerals and fiber. As they are more complex, they take longer to be assimilated by the body, so they do not raise the blood sugar level as fast as simple carbohydrates. They are a source of energy necessary for the body in the performance of its functions. We can find them in whole wheat flour, potatoes, legumes, whole grains, vegetables such as spinach, beans, artichokes and broccoli.

Once the differences between simple and complex carbohydrates are known, we recommend, especially to people with endomorphic bodies, to moderate the intake of these, avoiding above all the simple ones. Complex carbohydrates, on the other hand, are necessary if you train regularly to provide your body with the energy it demands, otherwise you will feel weak. Physical exercise requires a good diet with all its components balanced. Fats: Following an endomorphic diet, there are nutrients that should be avoided and others that should be favored in their consumption. When choosing a product, we must pay attention to issues such as the so-called saturated fats or "trans fats". These fats are found in products such as butter, milk, ice cream, among many others.

Saturated fats should not be confused with other fats that are advisable in a balanced diet; the latter can be very harmful to our health, as they significantly raise cholesterol in our body, which can trigger heart attacks and cerebrovascular problems. If you decide to buy a product, be sure to avoid those that contain high levels of this type of fat.

Unsaturated fats, on the other hand, are abundant in products such as vegetables, nuts and fish. Unsaturated fats can contribute to the control of cholesterol levels and are truly essential in a well-balanced diet.