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Macronutrients

Do you have enough CPF?

A different kind of CPF: Carbohydrate, protein, fats

09 Feb 2023
Do you have enough CPF?

The CPF that we are referring to here is not the CPF that you might be thinking about. CPF here refers to carbohydrates, proteins and fats. Such nutrients are also known as macronutrients. It has the ability to influence our health and overall physical well being.

Carbohydrate, protein and fats are digested by the intestine and into basic units called glucose, amino acids and fatty acids and glycerol respectively.

We should target to consume around 45-65% carbohydrates, 10-35% protein, and 20-35% fats.

table

If one is trying to lose weight, these figures can be adjusted to 10-30% carbohydrates, 40-50% protein and 30-40% fats.

table

Carbohydrates

Carbohydrates provide us with energy for our daily activities. The healthier sources of carbohydrates can be found in potatoes, yams, vegetables, fruits and beans. Unhealthier sources of carbohydrates are commonly found in foods such as breads, pastas, pastries etc and these contain quickly digested carbohydrates that have high glycemic index which leads to weight gain or even diabetes and heart disease.


Proteins

Protein is primarily known to help build muscle and is found in eggs and meat. Protein is made up of many different amino acids which are the building blocks of organs, bones, hair and all the tissues in our bodies. Protein can be found in lean meats such as wild caught fish, grass fed beef or plant sources such as nuts, seeds and beans. We should limit our protein intake when it comes to food such as red meat, bacon, sausage, hotdogs as they are processed food and are not healthy for the body.


Fats

Fats are the most calorie dense nutrient out there but it is essential for normal body functions, insulation for nerves and for skin and hair health. There are many types of fats out there such as saturated, monounsaturated and polyunsaturated fats but mainly the fats that are important for us to know would be trans fat, omega 3 and omega 6 fatty acids.

Basically, trans fats are bad fats which increase the risk of coronary heart disease and ought to be avoided. Omega 3 and Omega 6 fatty acids are essential fatty acids and our bodies cannot produce them hence we need to consume them through our food intakes. Omega 3 fats can be found in salmon, avocado, fish oil and walnuts and omega 6 from all kinds of vegetable oils such as flaxseed oil, grapeseed oil.

After knowing these, do you now know the importance of your CPF and do you have enough of them?


This article was contributed by Bulbs. Permission required for reproduction.

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