Okuqukethwe
Isingeniso
Umzimba womuntu uthola ama-carbohydrate ikakhulukazi ekudleni kwezitshalo. Kutholwe igremu elilodwa lama-carbohydrate ama-kilocalories amane.
Ngaphansi kwamafutha, kepha lezi zinto zehlukaniswa kalula zidliwe ngumzimba. Ngakho-ke, izindleko zabo zingaphezu kwengxenye yamandla adingekayo.
Ngokuya ngesakhiwo sama-carbohydrate ahlukaniswe elula futhi eyinkimbinkimbi. Esokuqala sibizwa ngoshukela nesitashi sesibili.
Ishukela kungaba lula noma kube yinkimbinkimbi futhi - ama-monosaccharides futhi ama-disaccharides.
Ama-monohydrate alula
Ama-monosaccharides afaka phakathi ushukela, i-fructose ne-galactose. Banokunambitheka okumnandi okushiwo futhi kulula ukukugaya.
I-glucose ne-sucrose efomu elihlanzekile ziqukethwe izithelo namajikijolo, futhi ikakhulukazi kuzinyosi zezinyosi. I-glucose, ebaluleke kakhulu kunoshukela, umzimba uwusebenzisa ikakhulukazi kumasistimu nasesimisweni sezinzwa.
UFructose unjalo okuvame kakhulu i-carbohydrate etholakala ekudleni komsuka wezitshalo. Ingxenye ye- fructose iguqulwa esibindini ibe yi-glucose, okunye kuya ngqo egazini.
IGalactose ayitholakali emvelweni. Ikhiqizwa ekuhlukaniseni i-disaccharide lactose - i-carbohydrate yemvelaphi yezilwane equkethwe ubisi nemikhiqizo yobisi.
Ku-galactose yesibindi ihlanganiswa ibe ngumthombo wamandla we-glucose. Futhi i-lactose yezinsalela engagqokile isebenza njengokudla kwe-microflora enenzuzo yomgudu wamathumbu.
Ama-disaccharides sucrose, i-lactose ne-maltose nawo kugayeka kalula ushukela. Kepha ngobumnandi nasekuncibilikeni emanzini, aveza ama-monosaccharides. Khipha yakhiwa ngama-molecule e-glucose ne-fructose.
I-sucrose evame kakhulu ifika etafuleni lethu ekubunjweni kwebhitrudi nemikhiqizo yokucubungula kwayo - Ushukela. Iqukethe ngaphezu kwe-99.5% ye-sucrose. Ushukela ugoqe ngokushesha emgudwini wesisu uye ku-glucose ne-fructose, angena ngokushesha egazini.
I-Lactose - ushukela wobisi - i-carbohydrate yemvelaphi yezilwane, eyakhiwe yi-galactose ne-glucose.
Ukudiliza i-lactose umzimba idinga i-enzyme ekhethekile, i-lactase. Uma umzimba ungakukhiqizi, kuba nokungabekezelelani ubisi nemikhiqizo yobisi.
Maltose, noma ushukela wemithombo, uqukethe ushukela. Itholakala kuju, ubhiya, imithombo kanye nemolasses.
Amakhabhohayidrethi ayinkimbinkimbi
Kuya ama-carbohydrate ayinkimbinkimbi faka isitashi, i-pectin ne-cellulose. Zincibilika kabi emanzini futhi zigaywe kancane, ngosizo lwama-enzyme ngenkathi kuhlukaniswa ushukela olula, ikakhulukazi i-glucose.
Isitashi sithatha amaphesenti angafika kwangu-80 enanini eliphelele lama-carbohydrate angena emzimbeni nokudla. Iningi lesitashi esilithola ezinhlamvwini: ukolweni, ummbila, irye. Amazambane aqukethe cishe amaphesenti angama-20.
IStarch fo animal origin ibizwa i-glycogen. Ihlanganiswa ngumzimba kusuka kushukela olula, kodwa ikhishwa emikhiqizweni yenyama, lapho amaphesenti angu-1.5-2.
IGlycogen igcinwa emicimbini yesibindi nemisipha uma kunesidingo esiphuthumayo samandla angeziwe. Isibonelo, ukuzivocavoca kanzima noma ukucindezela.
I-Pectin ne-fiber, ebizwa imicu yokudla zigaywa ngumzimba zihamba kancane, ngaphezulu kwengxenye yazo zigaywe yi-microflora kukholoni. Fibre kakhulu kubalulekile ekusebenzeni okujwayelekile wamathumbu, okuvuselela i-peristalsis.
Ngaphezu kwalokho, ukuvuvukala kwe-fiber esiswini esiswini, kubambezela ukumuncwa kwamafutha nama-carbohydrate, okukuvumela ukuthi kugelezele egazini kancane kancane, ngaphandle kokubeka eceleni ukubekelwa eceleni. I-pectin ne-cellulose equkethwe izithelo nemifino.
Ingxenye ebalulekile yama-carbohydrate womuntu wanamuhla ayisebenzisa kwifomu ye-sucrose equkethwe emikhiqizweni eqediwe, i-confectionery neziphuzo ezinoshukela. Kodwa lawo ma-carbs akunike amandla, futhi angabeki esimweni sokulondolozwa kwamafutha, ingxenye yama-carbohydrate alula ekudleni akufanele idlule amaphesenti angama-20-25. Ibhalansi ingafinyelelwa uma ukhetha imithombo ye-carbohydrate eyinkimbinkimbi kanye ne-fiber: imifino, izithelo, okusanhlamvu, i-oatmeal, i-pasta evela ku-durum kakolweni kanye nemikhiqizo yokusanhlamvu.
Amanani okusetshenziswa akhiqizwa yi-Institute of Nutrition:
Ngokwemvelo kudingeka kuma-carbohydrate agayekayo kumuntu omdala 50-60% ka izidingo zamandla zansuku zonke (kusuka ku-257 kuya ku-586 g / ngosuku).
Ngokwemvelo kudingeka i-carbohydrate yezingane kuze kube unyaka 13 g / kg yesisindo somzimba, sezingane ezingaphezulu konyaka owodwa kusuka ku-170 kuya ku-420 g / ngosuku.
UMoore mayelana nama-carbohydrate noshukela abukela kuvidiyo engezansi:
