Macronutrients are substances that provide energy to the body for proper functioning, as well as other elements necessary to repair and build body structures, promote growth, and regulate metabolic processes.
1. Macronutrients: Carbohydrates
Although carbohydrates are the main source of energy for physical and mental activity, it is not recommended that they exceed 50% of the daily nutritional intake for an average adult. Below are examples of complex and simple carbohydrate foods you can include in your diet:
Sources of complex carbohydrates:
- Fruits
- Vegetables
- Legumes
- Cereals and grains
- Potatoes and sweet potatoes
- Whole grain products
Sources of simple carbohydrates:
- Sugar
- Refined products
- Sweets
- Soft drinks and fruit juices
2. Macronutrients: Protein
This macronutrient plays several roles in the human body. Protein functions as a hormone, enzyme, and antibody for the immune system. Proteins are also part of body structures such as connective tissue, skin, hair, and muscle fibers.
High-protein foods:
- Meat
- Fish and seafood
- Dairy
- Eggs
- Legumes
- Whole grain products
- Nuts
3. Macronutrients: Fats
The human body needs unsaturated fats to regulate metabolism and to maintain the elasticity of cell membranes. Unsaturated fats also improve blood flow and are important for cell growth and regeneration.
- Saturated fat: Meat, dairy, butter
- Monounsaturated and polyunsaturated fat: Olive oil, flaxseed, wheat germ, fish, nuts, avocado
- Trans fat: Fried foods, margarine.
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