Carbohydrate: Value apho amaqela zahlulwe carbohydrate kunye nendima yabo emzimbeni womntu

Wekhabohayidreyiti omnye izinto ezingundoqo ezifunekayo ukuze bagcine kwindawo ngokupheleleyo emzimbeni womntu. Zizo ezi abanikezela yamandla, equka carbon, hydrogen neoksijini. Bona ivame kakhulu ekutyeni imvelaphi yezityalo, ezizezi, iswekile, ngumbhaki, iisiriyeli yonke ingqolowa neenkozo, iitapile, ifayibha (iziqhamo, imifuno). Kuyinto yimpazamo ukukholelwa ukuba ubisi kunye nabanye kakhulu ukutya protein musa ziqulathe carbohydrate. Umzekelo, ubisi nayo iqulethe silambile. Zi- iswekile ubisi - lactose. Kweli nqaku uza kufunda apho amaqela zahlulwe carbohydrate imizekelo ngomahluko phakathi kwezi iikhabhohayidrethi, ngokunjalo abe nako ukuqonda ukuba ukubala indlela kufuneka norm yabo yemihla ngemihla.

Amaqela eziphambili carbohydrate

Ngoko ke, ngoku ikhululwe, apho amaqela zahlulwe carbohydrate. Iingcali ukuchonga amaqela ezintathu eziphambili wekhabohayidreyiti: monosaccharides, disaccharides kunye polysaccharides. Ukuze uqonde iiyantlukwano zabo, khangela iqela ngalinye zolwimi ngokunzulu.

• Monosaccharides - bona iswekile ezilula. Xa inani elikhulu eziqulethwe iswekile yomdiliya (iswekile), iswekile yeziqhamo (fructose) kunye nokunye Monosaccharides ichithwe ngokupheleleyo engamanzi, amnike incasa elithozamisayo.
• Disaccharides - eli qela carbohydrate, leyo mazahlulwe zibe monosaccharides ezimbini. Kwakhona ezinyibilikayo ngokupheleleyo emanzini yaye ubumnandi phezu nenkalakahla.
• Polysaccharides - iqela lokugqibela, nto leyo a carbohydrate entsonkothileyo ukuba musa ukuluhlakaza kwiincindi zomzimba, akanayo incasa lwaziwayo ziqulathe monosaccharides ezininzi. Ngamafutshane, le glucose ipholima: sonke siyazi starch (reserve ekudleni kwezityalo), neselulosi (izityalo iseli eludongeni), glycogen (a umngundo ekudleni replacement kunye nezilwanyana), ngechitin, peptidoglycan (murein).

Carbohydrate apho iqela umzimba womntu kufuneka kakhulu

Ukuqwalasela lo mbuzo apho amaqela zahlulwe iikhabhohayidrethi, kubalulekile ukuqaphela ukuba uninzi lwabo eziqulathwe kakuhle ekutyeni imvelaphi zezityalo. Ziquka isixa esikhulu iivithamini kunye nezondlo, ngoko carbohydrate kufuneka abe khona xa ezityiwa umntu ngamnye, ehamba indlela yokuphila esempilweni kunye esebenzayo. Ukubonelela umzimba nezi izinto, kufuneka kudla kangangoko kunokwenzeka ezinokutya (okuziinkozo, isonka, isonka, njalo-njalo), imifuno kunye neziqhamo.

Iswekile, ie, iswekile rhoqo - ingakumbi luncedo icandelo wabantu kuba lineziphumo yingenelo kumsebenzi ebuchotsheni. phantse ngequbuliso Ezi iswekile ngexesha ukwetyisa iye yangena egazini, ngaleyo ndlela kwande izinga insulin. Ngeli xesha, umntu uba uvuyo wobuzwe, ngoko iswekile uthathwa ukuba ichiza elo, xa kukutya kakhulu ifuthe iziyobisi kunye elibi empilweni jikelele. Kungenxa yoko le nto kokungena iswekile emzimbeni kumele ukuba ibekwe iliso, kunjalo, bayeka ngokupheleleyo ukuba awukwazi, enyanisweni, iswekile ngumthombo wamandla lolaleliso. Xa lomzimba iguqulelwa glycogen kwaye agcinwe esibindini kunye nezihlunu. Ngexesha kukwahlukana lomsebenzi glycogen izihlunu olwenziwa, ke ngoko, kufuneka sihlale rhoqo isixa ngokupheleleyo emzimbeni wakhe.

nemigangatho ngenzuzo ekudleni

Ekubeni onke amaqela ezinekhabhohayidrethi iimpawu zabo ezizodwa yaye ukutyiwa yazo kufuneka ibe nomthamo ngokucacileyo. Umzekelo, polysaccharides, ngokuchaseneyo monosaccharides kufuneka tapeworm ngezixa eziphakamileyo. Ngokungqinelana neemfuno zesondlo mihla, iikhabhohayidrethi kufuneka enze isiqingatha ekutyeni ngemihla, ie nama-50% - 60%.

Ukubalwa isixa carbohydrate ezifunekayo ukuze ubomi

Kuba iqela ngalinye labantu zifuna izixa ezahlukeneyo ze-eneji. Umzekelo, kubantwana abaneminyaka iinyanga 1 ukuya ku-12 imfuneko komzimba ukuze iicarbohydrate na kuluhlu 13 grams ikhilogram ubunzima nganye, oko kufanele kukhunjulwe, apho amaqela yahlulwe carbohydrate ezikhoyo kwisidlo bomntwana. Kuba abadala abaneminyaka engama-18 ukuya kwengama-30, izinga yonke imihla carbohydrate kuyahlukana nedlela imisebenzi. Ngoko ke, amadoda kunye nabafazi abazibandakanya yabasebenzi yengqondo, izinga ukuselwa malunga 5 grams 1 ikhilogram ubunzima bomzimba ngalinye. Ngenxa yoko, xa ubunzima yesiqhelo umntu esempilweni kufuneka malunga 300 grams carbohydrate ngemini. Kuxhomekeka emgangathweni, eli nani iyatshintsha. Ukuba umntu waziphatha kakhulu onzima ngokwasemzimbeni okanye ezemidlalo, xa kubalwa udidi carbohydrate le fomyula ilandelayo: 8 iigram 1 ikilogram sobunzima oqhelekileyo nganye. Ngaphezu koko, kule meko, kwakhona ukuba athathe ingqalelo, apho amaqela bohlulwa izakhi ukutya. Le ndlela yokubala ngasentla kuvumela ukubala inani carbohydrate sabo ezintsonkothileyo - polysaccharides.

rates yokusebenzisa iswekile Uthelekelelo kumaqela athile abantu

Ngokumalunga swekile, ngoko ngendlela esulungekileyo, oko sucrose (fructose kunye molecule glucose). Ngokuba abadala engcono% 10 kuphela iswekile kwinani calories ndibaphelise ngamnye ngosuku. Ukuze ube ngqo, abadala abasetyhini kufuneka suku ngalunye malunga 35-45 iigrem iswekile ecocekileyo, ngabantu, eli nani aphezulu - 45-50 grams. Kuba abo bamatasa yezandla, isixa eqhelekileyo sucrose ukusukela kuma-75 ukuya 105 grams. La manani ukuvumela umntu ukwenza imisebenzi ngaphandle abafumana kuphelelwa ngamandla namandla. Ngokumalunga fibre (ifayibha), inani labo kufuneka sizimisele ngamnye ngokunjalo, kuthathelwe isini akhawunti, ubudala, ubunzima kunye inqanaba umsebenzi (ubuncinane 20 grams).

Ngoko, ngawaphi amaqela amathathu zahlulwe carbohydrate baqonde ukubaluleka emzimbeni, umntu ngamnye ngokuzimeleyo mazibale imali efunekayo kubo ubomi, kunye nokusebenza eqhelekileyo.