Qhov chaw tseem ceeb ntawm carbohydrates

2024 Tus sau: Isabella Gilson | [email protected]. Kawg hloov kho: 2023-12-17 03:27

Rau txoj kev loj hlob tag nrho, ib tug neeg xav tau cov protein thiab cov rog, tab sis kuj muaj carbohydrates. Yuav tsum muaj tus nqi nruab nrab. Yuav kom tsis txhob ua mob rau lub cev, nws yog ib qho tsim nyog yuav tsum coj mus rau hauv tus account lub xeev ntawm kev noj qab haus huv, kev ua neej, hnub nyoog. Ntxiv mus, txhua yam khoom muaj qhov tshwj xeeb assimilation. Qhov chaw ntawm carbohydrates txawv, koj tsuas yog yuav tsum siv lawv raws li cov qauv tsim nyog.

YCarbohydrate muaj nuj nqi

Carbohydrates yog lub hauv paus ntawm lub zog, yog li lawv tsis tas yuav raug cais tawm ntawm kev noj haus. Hauv tib neeg lub cev, lawv ua cov haujlwm hauv qab no:

• koom nrog hauv cov qauv ntawm cov cell membranes;
• ua cov synthesis ntawm amino acids thiab nucleic acids;
• sua rog;
• ntxuav lub cev ntawm co toxins;
• tiv thaiv kab mob thiab kab mob.

Carbohydrate kom tsawg yog nqa tawm hauv cov khoom noj thiab tshuaj. Nws yog ua tsaug rau nws cov khoom uas cov khoom no yog indispensable.

YYuav ua li cas cov zaub mov uas muaj carbohydrates?

Cov chaw ntawm carbohydrates yog cov khoom sib txawv, tab sis qhov chaw ua haujlwm yog nyob los ntawm ntuj muv zib mu. Nws yog suav hais tias yog ib tug symbiosis ntawm flora thiab fauna. Cia li siv nws nyob rau hauv kev sib haum xeeb.

Tab sis cov khoom tsiaj muaj tsawg hauv carbs. Qhov no feem ntau yog cov lactose tam sim no hauv cov mis nyuj, vim tias cov kab mob lactic acid muaj txiaj ntsig zoo hauv cov hnyuv yog colonized thiab tsim. Qhov no yog li cas cov txheej txheem tsis zoo ntawm fermentation yog suppressed.

Lub hauv paus tseem ceeb ntawm carbohydrates yog cov zaub mov cog, uas tau muab faib ua:

• monosaccharides: qabzib, fructose;
• Ydisaccharides: sucrose, m altose;
• polysaccharides: cellulose, starch, pectin Cheebtsam.

zaub, txiv hmab txiv ntoo thiab txiv ntoo muaj xws li:

• Glucose: txiv duaj, txiv duaj, txiv apples;
• fructose: currant;
• sucrose: beets, carrots, melon.

Lub plhaub ntawm cov txiv hmab txiv ntoo yog polysaccharides. Feem ntau cov m altose muaj nyob rau hauv cov khoom bakery thiab confectionery, hmoov nplej, cereals, npias. Refined qab zib ua ntej nws muaj purification yog yuav luag 100% ntshiab sucrose.

Monosaccharides thiab disaccharides

Monosaccharides yog qhov chaw ntawm carbohydrates, uas suav nrog qabzib, fructose. Cov khoom yog yooj yim nyob rau hauv muaj pes tsawg leeg thiab soluble nyob rau hauv dej. Lawv suav hais tias yog lub hauv paus ntawm lub zog ntawm carbohydrates.

Lawv muab qab zib. Lub digestibility ntawm carbohydrates yog ceev. Cov khoom kawg ntawm cov metabolism yog qabzib. Kev tawg ntawm cov piam thaj tshwm sim rau hauv qabzib thiab fructose.

YPolysaccharides

Cov carbohydrates nyuaj yog polysaccharides, tab sis lawv maj mam zom. Cov khoom xyaw yog fiber ntau (cellulose), uas tsis yog digested hauv cov hnyuv thiab plab, tab sis pab ntxuav lub plab zom mov.plab hnyuv los ntawm kev ua qias tuaj.

Cov peev txheej ntawm carbohydrates yog xav tau hauv kev tsim cov quav, uas ib txwm tawm tawm. Nws hloov tawm tias tsis muaj fiber ntau, cov hnyuv tsis tuaj yeem ua haujlwm tag nrho. Cov hmoov txhuv nplej siab dhau los ua cov piam thaj thaum lub sij hawm zom zaub mov, tab sis kev tawg yog ua tiav nrog cov enzymes. Lub gel-forming kev txiav txim ntawm polysaccharide yog siv nyob rau hauv kev npaj ntawm ntau yam tais diav.

Cov kws tshuaj noj zaub mov qhia dab tsi?

Txhua tus neeg xav tau carbohydrates rau kev loj hlob tag nrho. Lub hauv paus ntawm lub zog tso cai rau lub cev ua haujlwm ib txwm muaj. Nutritionists pom zoo cov carbohydrates rau indigestibility ntawm fiber ntau, qeeb qeeb ntawm starch, thiab muaj pectin Cheebtsam. Lawv qhia kom noj lawv li 80% polysaccharides.

Nutritionists pom zoo kom noj cov hmoov nplej wholemeal. Txiv hmab txiv ntoo yuav tsum nyob rau hauv nws daim ntawv ntuj. Thiab confectionery, cov khoom uas yooj yim digestible yuav tsum muaj nyob rau ntawm lub rooj tsuas yog nyob rau hauv tshwj xeeb zaus.

Carbohydrates yuav tsum raug txiav txim siab rau kev noj qab haus huv. Feem ntau, rau txhua yam khoom, lub cev muaj nws tus kheej cov tshuaj tiv thaiv, uas qhia tau hais tias nws muaj peev xwm siv tau los yog tsis. Nutritionists tawm tswv yim rau hauv tus account lub zog siv.

Cov txiaj ntsig ntawm qhov tsis txaus thiab ntau dhau ntawm carbohydrates

Yog lub cev tsis tau txais cov carbohydrates uas xav tau, ces kev ua haujlwm ntawm lub cev thiab lub hlwb yuav txo qis. Qee zaum, muaj kev nyuaj siab. Nrog rau kev txwv nruj ntawm cov khoom no, ketosis tshwm sim, thiab cov tshuaj lom tuaj yeem ua rau lub hlwb puas.

ThaumNyob rau hauv tas li ntawd, ntau carbohydrates nkag mus rau lub siab glycogen, uas ua rau lub zog. Yog tias xav tau, nws yog siv. Qhov chaw ntawm carbohydrates nyob rau hauv lub cev accumulates. Thaum muaj zaub mov ntau dhau lawm, qhov ntau dhau yog tso ua rog.

Lub luag haujlwm ntawm kev noj haus fiber ntau

Kev noj zaub mov fiber ntau kuj tseem hu ua carbohydrates. Lawv cov qauv zoo ib yam li cov carbohydrates nyuaj, tab sis lawv yuav luag tsis zom hauv lub cev thiab tsis muab lub zog. Txawm li cas los lawv yuav tsum tau rau ib tug neeg. Cov khoom no tsim nyog rau kev ua haujlwm ntawm lub plab kom zoo. Fiber nce plab hnyuv motility.

Cov khoom noj fiber ntau tshem tawm cov khoom pov tseg, roj cholesterol, co toxins, carcinogens hauv lub cev. Nws hloov tawm hais tias cov khoom siv los tiv thaiv kab mob plawv, mob qog noj ntshav, ntshav qab zib. Ua tsaug rau lawv, qhov kev xav ntawm fullness txhim kho, vim qhov no, txawm tias ib qho me me ntawm cov zaub mov muab satiety rau lub sijhawm ntev. Cov cuab yeej no tsim nyog rau kev poob phaus.

Kev noj zaub mov fiber ntau yog qhov tseem ceeb ntawm carbohydrates, vim tias lawv koom nrog kev sib txuas ntawm cov vitamin B hauv cov hnyuv. Cov khoom no haum rau cov neeg tsis noj nqaij. Cov nplej yog lub hauv paus tseem ceeb, yog li cov ncuav qab zib, qhob cij, ncuav pastries, zaub thiab txiv hmab txiv ntoo muaj txiaj ntsig zoo rau lub cev.

Tab sis cov khob cij thiab cov hmoov nplej tsis haum rau cov neeg noj zaub mov nyoos. Lawv kuj tsis noj nplej. Cov ntsiab lus ntawm carbohydrates yog txiv hmab txiv ntoo, zaub, txiv hmab txiv ntoo qhuav, txiv ntoo. Thawj ob yam khoom saturate lub cev nrog kev noj haus fiber ntau. Tab sis kom cov carbohydrates kom txaus, lawv cov nyiaj yuav tsum yog qhov tseem ceeb.

Ntaus yog cov khoom tsim nyog. Tab sisTsuas yog nws yuav tsum nco ntsoov tias nrog rau cov carbohydrates, cov rog nkag mus rau hauv lub cev. Piv txwv li, almonds (100 g) muaj xws li carbohydrates (13 g), rog (53 g), yog li cov neeg uas poob phaus yuav tsum tau noj me me.

Koj tuaj yeem txo cov carbohydrates, tab sis tsuas yog kev noj qab haus huv tso cai. Xws li kev txwv yuav tsum tsis txhob nyob ntev, txwv tsis pub muaj qhov tshwm sim tsis zoo yuav zam tsis tau. Qhov zoo dua, haus lawv hauv qhov qub.

Absorption

Koj yuav tsum haus tag nrho cov zaub mov no. Qhov chaw ntawm carbohydrates txawv nyob rau hauv tus nqi ntawm kev tawg thiab nkag mus rau hauv cov ntshav. Yog li ntawd, hmoov txhuv nplej siab, qhob cij thiab cereals tuaj yeem cuam tshuam rau lub cev ntawm ntau txoj kev. Kev nqus ntawm cov piam thaj yog nrawm. Piv txwv li, 100 g ntawm ib yam khoom nce nws cov ntshav hauv lub sijhawm luv, uas tsis tuaj yeem hais txog lwm yam khoom.

Vim qhov ua rau muaj qhov tso tawm ntawm cov txiav txiav, cov tshuaj insulin raug tso tawm, nrog kev pab ntawm cov txheej txheem hluavtaws tau qhib. Yog li ntawd, cov piam thaj tuaj yeem hloov mus ua rog, thiab qee zaum mus rau hauv cov roj (cholesterol). Cov qauv ntawm cov khoom noj yuav tsis ua mob.

Cov khoom siv zom zom tsis yooj yim tuaj nyob hauv cov khoom cog - fiber ntau thiab pectins tsis muaj zog muaj nuj nqis thiab yog li yuav luag txhua yam raug tshem tawm ntawm lub cev. Nws yog vim li no tias lawv tau muab lub npe ntawm cov tshuaj ballast. Tab sis hauv kev zom zaub mov, lawv tsim nyog, vim tias lawv rov ua haujlwm ntawm cov hnyuv. Cov khoom uas muaj ballast Cheebtsam raug qhia kom siv rau cem quav. Khoom noj khoom haus tseem ceeb, txiv hmab txiv ntoo, zaub.

Norma

Qhov xav tau carbohydrates yog txiav txim siab los ntawm tib neeg lub zog noj. Cov neeg uas nws cov dej num tas li cuam tshuam nrog kev ua haujlwm ntawm lub cev yuav tsum tau noj ntau ntawm cov khoom no. Cov neeg uas koom nrog kev puas siab puas ntsws thiab txav me me yuav xav tau cov carbohydrates tsawg. Muaj feem ntau lees txais cov qauv:

• rau cov tub ntxhais hluas - 80-100 g ntawm cov suab thaj yooj yim digestible;
• rau cov neeg laus - 50 g.

Ntau xyoo, cov metabolism hauv lub cev ua qeeb qeeb, cov suab thaj nyob hauv cov ntshav mus ntev, maj mam ua glycogen. Vim li no, muaj ntau cov roj thiab cov roj cholesterol tshwm, thiab qhov no ua rau muaj ntau yam mob.

Cov neeg noj zaub mov pab suav tus nqi carbohydrates, suav nrog qhov hnyav, hnub nyoog, thiab kev noj qab haus huv. Siv cov lus qhia ntawm cov kws tshaj lij, koj tuaj yeem ua kom koj tus kheej zoo ib yam tsis muaj kev cuam tshuam rau koj txoj kev noj qab haus huv.

Carbohydrates muaj nuj nqis rau kev muab lub zog ntau. Yog li ntawd, lawv tswj cov calories. Cov neeg rog rog uas xav poob nws tuaj yeem txo lawv cov calorie kom tsawg los ntawm kev txo cov carbohydrates noj. Proteins thiab rog yuav tsum tsis txhob raug tshem tawm tag nrho ntawm cov ntawv qhia zaub mov. Lawv tsuas tuaj yeem raug txwv rau ib ntus kom txog thaum qhov hnyav rov qab mus rau qhov qub. Ua tsaug rau cov khoom no, tib neeg txoj kev noj qab haus huv nyob ntawm.

Tsuas yog los ntawm cov carbohydrates, cov khoom ntuj tsim muaj txiaj ntsig, thiab cov khoom noj qab haus huv ua kom muaj kev phom sij rau lub cev. Cov yav tas muaj xws li pastries, ncuav mog qab zib, ice cream, khoom qab zib, jam. Lawv yog cov high-calorie, ntxiv rau, nrog lawv lub cev yuav tsis tau txais qhov tsim nyograu nws li qub kev loj hlob ntawm cov khoom. Tab sis kev tsim cov khoom lag luam tsuas yog nce ntxiv, uas ua rau tib neeg noj qab haus huv.

Carbohydrates yuav tsum tsis txhob raug tshem tawm tag nrho ntawm kev noj haus, vim tias cov khoom tseem ceeb yog qhov tseem ceeb. Lawv tsuas tuaj yeem txwv nrog kev noj zaub mov, thiab tom qab ntawd koj yuav tsum tau rov qab cov nyiaj yuav tsum tau ua. Tsuas yog ua tsaug rau kev noj cov khoom tsim nyog, lub cev yuav ua haujlwm zoo.