Carbohydrates ndiyo inokonzera simba remuviri uye inosanganisira zvisikwa zviviri zvemashuga uye zvakakura zvakagadzirwa nema carbohydrates . Mumuviri wako unogona kushandisa ma carbohydrates pakarepo kana kuvashandura kuva fomu yekuchengetedza inonzi glycogen. Zvinyorwa zvinokonzerwa nemakrohydrates zvinogonawo kuchinjwa kuva mafuta.
Chokutanga, Little Chemistry
Hazvina mhosva kuti ivo vakakura zvakadini, zvose mahydrohydrates anogadzirwa nekodhi, hydrogen, uye oksijeni pamwe nehuwandu hweCm (H2O) n.
Semuenzaniso, imwe shoma shoma molecule yakadai seglucose inoumbwa neatoni ma caroni, 12 maatomu ehydrogen, uye maatomu matanhatu emakisi. Iyo yakaumbwa sehekoni uye ine chimiro C 6 (H2O) 6. Iko yakakura yemashikori inogona kuve yakawanda yemashikorolekisi akawanda akabatanidzwa kuti aite ketani refu. Iyo m m na n mumagariro edu, Cm (H2O) n, inogona kumhanya kumazana.
Sirasi yakadzika inoumbwa neshuga imwechete kana maviri. Chimwe shuga inowanzojairika ine glucose, C6 (H2O) 6, uye ndiyo shuga miviri yedu uye kushandiswa kwehuchenjeri kwezuva nezuva. Glucose inonzi monosaccharide , zvinoreva "shuga imwe chete." Mamwe monosaccharides anosanganisira fructose, galactose, uye ribose. Fructose inowanikwa muzvibereko nemiriwo; galactose inowanikwa mumukaka; uye ribose inozivikanwa sechikamu che ribonucleic acid, icho chikamu chema genetic transcription uye inowanikwa mumasero mumitumbi yedu.
Handidi kuwedzera zvakanyanya mumakemikisi emashuga, asi zvakakosha kuzive kuti shuga imwe yega yega yega, fructose, uye galactose inogona kuenzanisa zvakasiyana-siyana kuti irege kusvibiswa , izwi rinoreva "shuga maviri." Izvi izvi zvinosanganisira:
- Lactose (mukaka shuga) inoumba glucose uye galactose molecules. Vanhu avo vane "lactose kusagadzikana" havakwanisi kugadzira shuga iyi zvakanaka.
- Sucrose (table sugar) inoumbwa ne glucose uye fructose molecules. Ndiyo powdery yakachena kana kuti granular yekuti isu tinowanzoreva se "shuga" apo tiri kubika kana kubika.
- Maltose (tsvina yemarara) inobudiswa panguva yekucheka kwezviyo zvakadai sebhari.
Sirasi yakanyanyisa yakasvibiswa nemvura uye iri nyore kuti muviri wako uwane mukati mega glucose uye fructose molecules. Vanowanzokurumidza kupindira kuburikidza nemukati masvingo uye muropa remvura.
Makinehaidhadhi akawandisa ndeyemaketani akareba eeshuga rimwe chete. Semuenzaniso, iyo yakagadzirwa nemakrohydrate tinoziva sekuti starch inoumbwa nemaoko akawanda eaglucose. Izvi zvine ma-carbohydrate akaoma anogona kunge akafanana nemaketani akareba, kana kuti maketani anogona kuvaka mapazi.
Mahydrohydrates akawandisa anosanganisira:
- Starch, iyo yekuchengetedza simba kwemahydrohydrates inowanikwa mumiti, kunyanya mumbeu nemidzi. Starch inoumbwa nemaoko akawanda eaglucose akabatanidzwa pamwechete. Mienzaniso yezvokudya zveshamba yakasanganisira rizi, gorosi, gorosi, karoti uye mbatata. Zvinyama hazvisi zvinyunyuti zvemvura uye zvinoda mapurogiramu ekuzvimba anonzi amylases kuti avheure.
- Glycogen, simba rekuchengetedza glucose rinowanikwa mumisungo uye chiropa chemhuka. Iwe hausi kupedza chero maekedhaidhini kana iwe uchidya nyama; zvisinei, chiyero cheglycogen mumhuka yemhuka panguva yekuurawa chinokanganisa pH yenyama.
- Cellulose, chikamu chemuumbi wemiti. Cellulose inobatsira mbeu kuti dzirambe dzichiita; saka nenzira imwe, cellulose inoshanda sechimiro chemafupa. Hatikwanisi kugadzira cellulose; asi cellulose ndiyo imwe yenhengo huru ye fiber fiber , pamwe ne lignin, chitin, pectin, beta-glucan, inulin uye oligosaccharides.
Zvokudya zvemashamba uye cellulose ndizvo zvakakanyiwa nema carbohydrates anokosha kuti uve nehutano hwakanaka. Mbatatayi, mbesa dzakaoma, zviyo, mupunga, chibage, squash, uye mapea ane zviyero zvizhinji zvemashizha. Miti yakadai se broccoli, cauliflower, asperagus, lettuces nemamwe magidhi haisi emarara. Izvozvo ndezvokuti zvikamu zvemashizha uye mashizha emiti hazvina hutama hwakawanda, asi zvinopa zvakawanda zve cellulose. Sezvo tisingakwanisi kugadzira cellulose, izvo zvinoreva kuti miriwo yakasvibirira uye mashizha ine mashoma emakirori kupfuura mishonga yemashizha.
Carbohydrate uye Metabolism
Mutumbi unotanga kurwisa makarbohydrates pasi kune mumwe wavo monosaccharides musati tava kutanga kuvadya.
Paunonzwa kunhuhwirira kwakanaka kwechingwa chitsva-kana kubika pamusoro pekoti yakashata yaunenge wava kuda kudya, muromo wako unotanga kunwa. Sezvo tafura yega shuga isingasviki mvura, inotanga kuparara mumuromo mako. Masiko ako anewo zvishoma zvinyorwa zveamylase, iyo inyenzi inotanga kuputsa starch kusvika muglucose paunenge uchidzora.
Carbohydrate digestion inoramba iri mudumbu duku nekubatsira kwepancreatic amylase. Amylase inoputsa makhaidhaidhirira pasi mu monosaccharides inogona kupinda muropa. Rimwechete muropa, monosaccharides inoshandiswa simba, yakachengetwa muchiropa uye musuru seglycogen, kana kuti yakashandurwa kuva mafuta uye yakachengetwa muhutu hwechidimbu.
Kuchengetwa kweglucose kunokonzerwa ne insulin, iyo inoita kuti muviri wako uchengete shuga yega yega yega glycogen. Vanhu vane chirwere cheshuga kana chirwere chemagetsi haagoni kukwanisa kubudisa insulin yakakwana, kana kuti havanzwisisi zvakakwana kuti insulini inobereka uye inoda kuronga shuga yavo yeropa nemishonga, insulini kana kuchinja kwezvokudya.
Muviri wako unoshandisa kushandisa glucose seicho chikuru chekushandisa mafuta ako ose ezuva nezuva. Misumbu inoda glucose kuti iende, uye nhengo dzinoda glucose kuti dzishande. Kunyange zvazvo muviri wako unogona kuita glucose kubva kune chero ipi zvayo yeprotheni yezvokudya nenzira inonzi gluconeogenesis, zvakanakisa kana hafu yemakoriro ako ezuva nezuva anouya kubva kumahydrohydrates. Tora ma carbohydrates kubva kune zvakakosha zvakadai semafuta akazara, michero, nemiriwo. Cookies, sodas, candy nemamwe masukisi hazvina utano hwakanaka.
Carbohydrates inofanira kupa hafu yemakoriori ezuva nezuva. Rimwe gramu yemakrohydrate ine makori mana kana iri shuga kana starch. Chimwe chidimbu chechingwa chinoda kusvika magiramu 12 emakhahydrates. Chimwe chinokonzera chokoleti chinogona kuva ne 50 gramu yemakhahydrates. Rimwe mbatata yakasvibira ine 35 gramu yemakhahydrates.
Kunyange zvazvo makedhaidhadhi ese ane makirogiramu mana pagiramu, mamwe maitiro e-carbohydrate ari nani pane kudya kwako kupfuura vamwe. Zvibereko, miriwo, marumusi, marimu, mbeu, uye mbeu zvinopa utano kupfuura mashizha, sodas, uye mapeji. Sei? Zvine mishonga yakagadzirwa nemakinehydrates inewo zvidimbu zvakakura zvevhitamini, zvicherwa, phytochemicals uye fiber, izvo zvose zvinokosha kuti uve nehutano hwakanaka. Mafuta, sodas, zvipuka uye zvimwe zvokudya zvisina kudya zvinowanzova mashoma emunyanzvi uye dzimwe nguva tinotaura nezvekudya izvi seine "makoriori asina chinhu." Izvozvo zvinoreva kuti kudya kune zvakawanda zveakoriyori ane zvishoma kana kuti kwete kudya.
Zvinokonzerwa neChydhydrate
Sezvo inenge hafu yako makorikori inofanira kuuya kubva kumakhahydrates, zviri nyore kuverenga kuti magiramu emakrohydrates iwe unoda zuva nezuva. Somuenzaniso, ngatitaurei kuti munhu anoda 2 000 makoriori pazuva. Izvozvo zvinoreva kuti chiuru chekoriyamu inofanira kubva kubva kumakhahydrates (2,000 X 0.5). Sezvo giro rimwe nerimwe remakinehydrates rine makori mana, zvino iwe unogovana chikamu neane (1000/4) kuti uwane 250.
Munhu uyo anoda 2 000 makoriro zuva rega roga anoda makumi magumi nemazana maviri emakrohydrates pazuva. Pamamwe 250 gramu, anenge 10 kubva muzana inogona kubva kubva kuwedzerwa yetafura yefurafura uye zvinotapira. Izvozvo zvingangova magiramu makumi mashanu emakirori 2 000 pazuva rekudya. Izvozvo zvingaenzana nehafu yebasa re candy kana kuti pasi peyese inogona ye sugaria soda . Zvinosuruvarisa, vanhu vazhinji vanodarika chikamu ichocho zuva nezuva.
Carbohydrates Counts
Kana uchinge waziva magiramu emakrob aunoda zuva rega rega, unogona kusarudza zvokudya zvako zvichienderana nehuwandu hwemari uye uzvigadzirire mukoriori yako yezuva nezuva uye bhajhi bhajeti. Ichokwadi hazvibviri kunyora ma carbohydrate ose ane zvokudya pano, zvisinei, apa pane zvimwe zvakaenzana kubva mumitambo yakafanana:
- Chimwe chidimbu chechingwa - 12,5 gm girasi, iyo ma gramu 10 ari starch uye pasi pegiramu imwe fiber.
- Imwe mukombe wepasita - magiramu makumi mana emazana mana, ayo magiramu 36 ari starch uye 2.5 magamu ane fiber.
- Imwe mapurogiramu mapepa - 19 gramu yakazara, ayo maseregiramu masere ari starch uye matatu magiramu ari fiber.
- Mumwe Snickers candy bar - 63.5 girasi yakazara, iyo 53 gramu ishuga, ma gramu maviri ane fiber.
- Imwe mukombe wewaini yakaoma yega bran - 43 gramu yakazara, iyo magiramu manomwe ari fiber, 17 gramu yakawanda, uye magiramu 16 ishuga.
- Imwe mukombe we shuga inokonzera mbeu yegorosi inokonzera mbeu - 28 gramu yakazara, iyo magamu 15 ari starch, imwe gramu ine fiber, 12 gramu ishuga.
- Chimwe chechina-ounce girazi rewaini tsvuku - matatu magiramu, ayo, pasi pegamu rimwe ishuga.
- Rimwechete masere anobata mukaka wakaora-mafuta - 12 gm makirasi, ayo ma gramu 12 ari lactose.
- Imwe mukombe broccoli - zviyero zvitanhatu zvegamu, ayo 2.5 magamu ane fiber uye 1.5 gramu ishuga.
- Imwe kapu yebhandi bhinzi - magremu masere gumi, ayo magiramu mana ane fiber.
- Imwe mukombe inotapira chibage - makirogiramu makumi maviri, ayo magiramu 21 ari starch, matatu magiramu ari fiber.
- Makapu maviri lettuce - maviri girasi rose, iro rimwe gramu iri fiber.
- Imwe kapu yakatsvaga - magiramu mana akazara, ayo maviri magiramu ari fiber.
- Imwe yeruzhinji yemaruva - magiramu zana, ayo matatu magiramu ari fiber.
- Rimwe hafu yemazambiringa mazambiringa - mapfumbamwe magiramu, ayo 1.5 gramu ndeye fiber.
- Chimwe cheshoko tsokoloni chip cookie - 16 magamu akawanda, ayo magiramu manomwe ari shuga.
- Imwe kapu yemaswisi - 12 gm makiramu, ayo matatu magiramu ari fiber.
- Imwe kapu yeblueberries - magiramu 21 emazana, ayo magiramu mana ane fiber uye 15 gramu ishuga.
- Rimwe hafu yemafuta marinara sauce - 14 magiramu akazara, ayo akadarika girimu imwe fiber.
- Imwe nyanzvi tomato - magiramu mashanu girasi, ayo 1.5 gramu ndiyo fiber.
- Imwe mbatari yakasvibirira ine ganda - 29 gramu yakazara, ayo matatu magiramu ari fiber, 25 gm is starch.
- Imwe mukombe makaroti - 12 gm makirogiramu, ayo 3.5 gramu ane fiber uye ma gramu maviri isadhi.
- Chimwe chidimbu chepuroe - mapeji makumi mana, ayo magiramu 18 ari shuga.
- Rimwechete masere-ounce mukombe wemarangi - 26 gramu yakazara, ayo magiramu 21 anobva kunezvibereko zvemashuga.
- Imwe mukombe wehhandi dzakaomeswa sepineti kana mavhirivhesi emvura - 47 magrasi rose, ayo magiramu 19 ari fiber, 28 gramu yakawanda.
Zvokudya Zvakakosha Mavara pamusoro pezvokudya zvakapetwa zvinonyorawo mazana emaghaidhyidharini pakushanda. Zvinotora nguva shomanana pamwe nekuedza kutarisa mapeji e-carbohydrate yezvokudya zvose zvaunodya, asi nehupenyu, iwe uchatanga kuva nemafungiro akanaka ekufungidzira koriyori kuwanda uye nhamba yemakrohydrate.
> Sources:
> Gropper SS, Smith JL, Groff JL. "Kuvandudza Kudya uye Manetabolism." Edition yechina. Belmont, CA. Wadsworth Pub Co. 2005.
> National Academy of Sciences, > Engineering > uye Medicine, Health and Medicine Division. "Dheari Reference Reference Intakes Tables nekushanda."
> United States Dhipatimendi Rezvekurima Chirongwa Chekutsvaga Chirafu "USDA Food Composition Databases."