Carbohydrate: Inani ngawo amaqembu zihlukaniswe carbohydrate kanye nendima yabo umzimba womuntu

Amakhabhohayidrethi ungomunye izenzakalo ezivelele kudingeka ukuba silondoloze isimo elilungile zomzimba womuntu. Lawa abahlinzeki eyinhloko yamandla, ehlanganisa i-carbon, i-hydrogen ne-oksijini. Zitholakala ikakhulu ukudla okuvela isitshalo, okungukuthi ushukela, izinto ezibhakiwe okusanhlamvu nokusanhlamvu, amazambane, fibre (izithelo, imifino). Kuyiphutha ukukholelwa ukuthi ubisi lonke ikakhulukazi ukudla amaprotheni musa kunama-carbohydrate. Ngokwesibonelo, ubisi iqukethe carbohydrate. Ziyakwazi ubisi noshukela - lactose. Kulesi sihloko uzofunda mayelana nokuthi yimaphi amaqembu zihlukaniswe carbohydrate, futhi izibonelo umehluko phakathi kwalezi carbohydrate, kanye bakwazi ukuqonda ukuthi ukubala kuyinsakavukela yabo yansuku zonke kudingeka.

Amaqembu main carbohydrate

Ngakho, manje adiliza, nokuthi yimaphi amaqembu amele zihlukaniswe carbohydrate. Ochwepheshe ukukhomba ngezigaba ezintathu eziyinhloko carbohydrate: monosaccharides, disaccharides futhi polysaccharides. Ukuze uqonde ukuthi azifani kanjani bayithanda, sibheke eqenjini ngalinye kabanzi.

• Monosaccharides - abayikho ushukela. Ngo inombolo enkulu eziqukethwe ushukela yamagilebhisi (glucose), izithelo ushukela (fructose) futhi njll Monosaccharides ziyoncibilika kahle ketshezi, wasinikeza a bumnandi.
• Disaccharides - leli qembu carbohydrate, okuyinto ahlukaniselwe monosaccharides ezimbili. Futhi encibilikayo ngokuphelele emanzini futhi abe noshukela onambitheka ngendlela ku ulwanga.
• Polysaccharides - iqembu odlule, okuyinto carbohydrate ayinkimbinkimbi ukuthi musa chaza uketshezi lomzimba, ayinayo ukunambitheka liphinyiselwe futhi aqukethe monosaccharides eziningi. Ngamafuphi nje, lo-glucose polymers: sonke siyazi isitashi (reserve carbohydrate izitshalo), i-cellulose (isitshalo cell odongeni), glycogen (a isikhunta carbohydrate esikhundleni nezilwane), chitin, peptidoglycan (murein).

Carbohydrate okuyinto iqembu umzimba womuntu idinga kakhulu

Uma ucabangela umbuzo mayelana nokuthi yimaphi amaqembu zihlukaniswe carbohydrate, kuyafaneleka ukuthi iningi labo equkethwe ncamashi ukudla okuvela isitshalo. Bahlanganisa omningi amavithamini nezakhi ezondla umzimba, ngakho ama-carbohydrate kumele khona ekudleni umuntu ngamunye, okuholela ngendlela enempilo futhi esebenzayo. Ukuhlinzeka umzimba nala makhemikhali, udinga ukudla okuningi ngangokunokwenzeka okusanhlamvu (wokudla, isinkwa, isinkwa, njll), imifino kanye nezithelo.

Glucose, okungukuthi, ushukela njalo - ikakhulukazi ewusizo ingxenye yomuntu ngoba imiphumela ezuzisayo on umsebenzi ubuchopho. Lezi ushukela ngesikhathi ukugaya cishe ngokushesha angena egazini, ngaleyo ndlela kwande ezingeni we-insulin. Ngalesi sikhathi, umuntu uthola injabulo nesasasa, ngakho ushukela ubhekwa umuthi, lapho ukusetshenziswa okweqile umthelela umlutha futhi omubi kwezempilo jikelele. Lokho Nokho, kungani ukungena ushukela emzimbeni kufanele ziqashwe, ukulishiya ngokuphelele ngeke, eqinisweni, glucose kuyinto spare amandla umthombo. Emzimbeni ke iguqulwe ibe glycogen futhi agcinwe isibindi kanye nemisipha. Ngesikhathi wokuqhekeka umsebenzi glycogen imisipha wenziwa, Ngakho-ke, kudingeka njalo ukugcina inani kahle umzimba wakhe.

carbohydrate engayitholi kwezinkambiso

Njengoba wonke amaqembu carbohydrate babe izici zabo ezikhethekile kanye ukusetshenziswa kwabo kufanele kube nokushintsha kokudla nokufakwa ngokucacile. Ngokwesibonelo, polysaccharides, ngokungafani monosaccharides kumele udle imali ephezulu. Ngokuhambisana nezidingo yesimanje ukudla, carbohydrate kufanele isigamu yokudla nsuku zonke, okusho cishe 50% - 60%.

Ukubala inani carbohydrate kudingeka impilo

Ukuze iqembu labantu ngalinye zidinga amanani angalingani amandla. Ngokwesibonelo, eyenzelwe izingane ezineminyaka engu-1 kuya ku 12 izinyanga isidingo bokuphila ngoba carbohydrate ungaphakathi uhla 13 amagremu kilogram of isisindo ngayinye, akufanele ukhohlwe, nokuthi yimaphi amaqembu amele zihlukaniswe carbohydrate ekhona Ukudla kwengane. Kubantu abadala abaneminyaka engu-18 kuya kwengu-30, izinga nsuku zonke carbohydrate iyahlukahluka kuye ngokuthi imisebenzi. Ngakho-ke, amadoda nabesifazane wahlanganyela zabasebenzi engqondo, ukusetshenziswa izinhlobo ezingaba ngu-5 amagremu per 1 kilogram esisindo. Ngenxa yalokho, ngo-isisindo evamile umuntu enempilo idinga mayelana 300 amagremu carbohydrate ngosuku. Kuye phansi, leli nani futhi siyashintsha. Uma umuntu ukwenza ngokuyinhloko esindayo okhandlayo noma ezemidlalo, lapho kubalwa kuyinsakavukela carbohydrate le ndlela elandelayo: 8 amagremu per 1 kilogram of isisindo evamile. Ngaphezu kwalokho, kule ndaba, futhi acabangele, lapho amaqembu zihlukaniswe carbohydrate ekudleni. Ifomula ngenhla ikuvumela ukubala inani carbohydrate ngokuyisisekelo eziyinkimbinkimbi - polysaccharides.

Lesilinganisiwe ushukela ukusetshenziswa izilinganiso amaqembu athile abantu

Ngokuphathelene ushukela ke ngefomu okumsulwa, kuba sucrose (fructose kanye-molecule e-glucose). Ukuze umuntu omdala iyona engcono% 10 kuphela ushukela ngenani kilojoule washisa ngosuku. Ukuze enembile, abesifazane abadala kudingeka usuku ngalunye cishe 35-45 amagremu ushukela oluhlanzekile, amadoda, lesi sibalo ephakeme - 45-50 amagremu. Kulabo amatasa okhandlayo, lemali ejwayelekile sucrose ezisukela 75 kuya 105 amagremu. Lezi zinombolo ukuvumela umuntu ukuze bafeze imisebenzi zingakaze zibe siphelelwe amandla amandla. Ngokuphathelene wezokudla fibre (fibre), inombolo yabo kufanele azimisele ngazinye, ikhumbula ubulili, ubudala, isisindo kanye ezingeni umsebenzi (okungenani 20 amagremu).

Ngakho, ukunquma ukuthi yimaphi amaqembu amathathu zihlukaniswe carbohydrate, futhi ukuqonda okushiwo umzimba, umuntu ngamunye ingakwazi ukubala inani okudingekayo kubo ukuphila, futhi ukuhlinzwa evamile.