Makabhohaidhiretsi: Kukosha naro mapoka akakamurwa makabhohaidhiretsi uye avo muchinangwa muviri womunhu

Makabhohaidhiretsi tiri mumwe zvinokosha anofanirwa kuramba Zvakanyanya Kunaka Panguva Yepamuviri mamiriro dzemuviri. Ndivo bhizimisi mikuru simba, zvinosanganisira kabhoni, hydrogen okisijeni. Zvinowanika zvikurukuru chef chirimwa mavambo, zvinoti shuga, zvinhu zvakabikwa, wose-zviyo bota uye zviyo, mbatatisi, faibha (michero, miriwo). Kukanganisa kutenda kuti mukaka uye vamwe vainyanya mapuroteni zvokudya dzisina makabhohaidhiretsi. Somuenzaniso, mukaka rinewo makabhohaidhiretsi. Ndivo shuga mukaka - lactose. Munyaya ino uchadzidza izvo acho rakakamurwa makabhohaidhiretsi, uye mienzaniso kusiyana makabhohaidhiretsi izvi, uyewo kukwanisa kunzwisisa sei kuverenga kwavo zvaida daily zvaigara.

Mapoka chikuru makabhohaidhiretsi

Saka, zvino namambo mumwe chete dzakaparara, izvo mapoka akakamurwa makabhohaidhiretsi. Nyanzvi ziva mapoka makuru matatu makabhohaidhiretsi: monosaccharides, disaccharides uye polysaccharides. Kuti tinzwisise kusawirirana kwavo, tarisa nerimwe boka zvizere.

• Monosaccharides - vari nyore shuga. In vazhinji huri mazambiringa shuga (shuga), michero shuga (fructose) uye etc. Monosaccharides zvakakwana zvazvichanyungudutswa nemvura, achichipa chinonhuhwira kuravira.
• Disaccharides - boka iri makabhohaidhiretsi, izvo rwakakamukana monosaccharides maviri. Vanodawo soluble zvakakwana mumvura uye vane kutapira pamusoro mukanwa.
• Polysaccharides - yokupedzisira boka, chinova makabhohaidhiretsi kunzwisisa kuti murege mudutu dzomumuviri, haina kutaurwa kuravidza uye panofanira monosaccharides zhinji. Zvichitaurwa zviri nyore, ichi shuga Polymers: isu tose starch (dura carbohydrate zvinomera), cellulose (chirimwa sero rusvingo), glycogen (a carbohydrate yokutsiva notumwe uye mhuka), chitin, peptidoglycan (murein).

The makabhohaidhiretsi iyo boka womunhu muviri inoda zvikuru

Tichitarisa mubvunzo izvo acho rakakamurwa makabhohaidhiretsi, zvinokosha kuziva kuti vakawanda vavo raiva chaicho chef chirimwa mavambo. Vanosanganisira guru mari mavhitamini uye zvinovaka muviri, saka makabhohaidhiretsi vanofanira kuvapo muna zvokudya nomumwe munhu, kutungamirira mararamiro utano uye tichishingaira. Kupa muviri pamwe izvi zvinhu, unofanira uchapedza yakawanda sezvingabvira kuti zviyo (bota, chingwa, chingwa, etc.), miriwo nemichero.

Shuga, kureva, shuga dzose - kunyanya kubatsira kuti munhu pakuderedza nokuti ane kwaibatsira pamusoro pfungwa basa. shuga izvi panguva kugaya anenge pakarepo wefodya unopinda muropa, nokudaro vachiwedzera padanho jekiseni. Panguva ino, munhu anosangana mufaro uye euphoria, saka shuga anoonekwa kuva mushonga kuti, kana kunyanyisa kunwa muropa uye inokanganisa kunopindirana utano. Ndokusaka panopindwa shuga kupinda muviri zvinofanira kuongororwa Zvisinei, zvachose kusiya haugoni, chokwadi, shuga iri kupembedza simba. Mumuviri zvinonzi dzikwanise glycogen uye zvakachengetwa chiropa uye tsandanyama. Panguva kukamurwa glycogen tsandanyama basa rinoitwa, saka tinofanira kuramba tiine Zvakanyanya Kunaka Panguva Yepamuviri uwandu muviri wake.

carbohydrate yaunodya dzemunharaunda

Sezvo carbohydrate Mapoka ose vane zvavo zvinhu uye kudya kwavo kunofanira kuva zvakajeka dosing. Somuenzaniso, polysaccharides, mukusiyana kuti monosaccharides zvinofanira anwa pamatunhu zvizhinji. Maererano ano muviri zvinodiwa, makabhohaidhiretsi vanofanira vanoumba hafu nezuva kudya, kureva vanenge 50% - 60%.

The kukarukureta uwandu makabhohaidhiretsi zvinodiwa upenyu

Boka rimwe nerimwe revanhu inoda uwandu simba zvakasiyana. Somuenzaniso, vana makore 1 kusvika 12 mwedzi vasiri kudiwa makabhohaidhiretsi iri kuwanda 13 magiramu por kilogram kurema, hazvifaniri kukanganwika, izvo mapoka vakakamurwa makabhohaidhiretsi aripo mwana zvokudya. For vakuru makore 18 kusvika 30 makore, mwero zuva nezuva makabhohaidhiretsi dzinosiyana-siyana zvichienderana mabasa. Saka, varume nevakadzi vaiita hwepfungwa basa, kudya yevanhu vanenge 5 magiramu por 1 kilogram kurema muviri. Somugumisiro, chaiye uremu munhu utano inoda vanenge 300 magiramu pamusoro makabhohaidhiretsi rimwe zuva. Zvichienderana pasi, nhamba iyi ari kuchinja. Kana munhu aidaro kunyanya rinorema remaoko kana mitambo, kana pakuverenga ndozvakajairwa pamusoro makabhohaidhiretsi zvinotevera payakavakirwa: 8 magiramu por 1 kilogram pamusoro kwomuzvarirwo uremu. Uyezve, iyi nyaya, uyewo kufunga, iro mapoka vakakamurwa makabhohaidhiretsi zvokudya. The pamusoro payakavakirwa unobvumidza kuti ngaaverenge nhamba makabhohaidhiretsi kumboda kunzwisisa - polysaccharides.

Inotorwa shuga kunwa for mapoka chaiwo evanhu

Maererano shuga, ipapo yakachena chimiro, ndiko sucrose (fructose uye shuga Morekuru). Nokuti mukuru akanakisisa chete 10% kweshuga iri nhamba macalorie kuparadzwa pazuva. mukuru vakadzi kuva chaiwo, vanoda mumwe zuva anenge 35-45 magiramu yakaisvonaka shuga ose, varume, nhamba iyi yakakwirira - 45-50 magiramu. Nokuti vaya vari kushingaira mubasa remaoko, sevamwe uwandu sucrose kubvira 75 kusvika 105 magiramu. Uhu huwandu vanobvumira munhu aite zvinhu pasina kusangana kurasikirwa simba uye simba. Panyaya Mishonga faibha (internet), nhamba yavo inofanira kutsunga nomumwe uyewo, kufungisisa munhurume, zera, uremu uye basa pamwero (kanenge 20 magiramu).

Saka, kuona izvo mapoka matatu rakakamurwa makabhohaidhiretsi, uye kunzwisisa kukosha muviri, mumwe munhu anogona vakazvimiririra ngaaverenge inodiwa uwandu wavo upenyu, uye zvakajairika kuvhiyiwa.