Nau'in na carbohydrates, dũkiyõyinsu, kuma ayyuka

Domin jikin mu carbohydrates ne daya daga cikin key makamashi kafofin. Yau muka dubi daban da kuma carbohydrate ayyuka, kazalika da gano abin da suka kasance a abinci.

Me ya sa za a mutumin bukatar carbohydrates?

Kafin mu yi la'akari da iri carbohydrates, fahimta da su ayyuka. A cikin mutane, akwai ko da yaushe a samar da carbohydrate a cikin nau'i na glycogen. Shi ne game da 0.5 kg. 2/3 na wannan abu ne a cikin tsoka tsokoki, da kuma wani na uku - da hanta. A tsakanin abinci soke glycogen cikin glucose, game da shi, offsetting hawa da sauka a cikin jini sugar.

Ba tare da ci daga carbohydrates glycogen ƙare bayan 12-18 hours. Idan wannan ya auku, carbohydrates fara nunawa daga matsakaiciyar kayayyakin gina jiki metabolism. Wadannan abubuwa ne masu muhimmanci ga mutum, kamar yadda su ne yafi saboda da hadawan abu da iskar shaka na glucose, ta samar da a cikin tsokoki na mu makamashi.

karancin

A kullum karancin carbohydrates samar da hanta glycogen ne tsautsayi, da kuma ta Kwayoyin fara sa fats. Wannan take kaiwa zuwa degeneration na hanta da kuma take hakkin da ayyuka. Idan mutum ya ci abinci tare da kasa yawa na carbohydrates, ta gabobin da kyallen takarda fara yin amfani da makamashi ga kira na ba kawai gina jiki amma kuma kitse. Gwaji mai fashewa take kaiwa zuwa rushewa daga tafiyar matakai na rayuwa. Dalilin da cewa - a kara samuwar ketones (cikin shahararrun daga gare su - acetone) da su jari a cikin jiki. Lokacin da ketones ake samar a wuce haddi, da ciki yanayi "zama acidic," jiki, da kuma kwakwalwa nama sannu a hankali za a fara da za a guba.

oba

Kazalika da kasawa, da suka wuce haddi carbohydrates bã ya yi amfani ga jiki. Idan wani mutum daukan abinci tare da kuma da yawa carbohydrates, jini matakan insulin da kuma glucose karu. A sakamakon kafa jiki mai. Wannan na faruwa kamar haka. Lokacin da wani mutum bayan karin kumallo duk rana ba cin abinci, da kuma da yamma, ya fito daga aikin, yanke shawarar da ya yi abincin rana, rana abun ciye-ciye da kuma abincin dare a lokaci guda, cikin jiki yayi kokarin yaki da wuce haddi carbohydrates. Kuma akwai wata karuwa a cikin jini sugar matakan. Don glucose daga jini ya wuce a cikin nama Kwayoyin bukatar insulin. Ya, bi da bi, da ake samun cikin jini, samar da wani tutu kira na fats.

Bayan insulin tsara carbohydrate musayar kuma sauran ji ba gani. Glucocorticoids - adrenocortical hormones da cewa ta da kira na glucose daga amino acid a cikin hanta. A wannan tsari ne Karfafuwa da hormone glucagon. Aiki glucocorticoids da glucagon ne daura da insulin.

na kullum

Bisa ga halaye, carbohydrates kamata sa up 50-60% na caloric ci. Kebe su daga cikin abinci ne ba zai yiwu ba, duk da cewa su ne jera "m" a cikin samuwar karin kilo.

Carbohydrates: iri, Properties,

Bisa ga sinadaran tsarin, carbohydrates kasu kashi sauki da kuma hadaddun. Na farko da kungiyar hada mono- da di-saccharides, da kuma na biyu - polysaccharides. Bari mu bincika biyu azuzuwan abubuwa more.

sauki carbohydrates

Glucose. Mun fara yi la'akari da irin sauki carbohydrates da mafi muhimmanci daga cikinsu. Glucose abubuwa a matsayin wani tsarin naúrar daga cikin manyan yawa na poly- da disaccharides. Lokacin da metabolism shi karya saukar zuwa monosaccharides kwayoyin. Su, bi da bi, a lokacin da dauki, ana tuba a cikin wani hadadden abu, hadawan abu da iskar shaka ruwa da carbon dioxide, wanda su ne makãmashin Kwayoyin.

Glucose ne wani muhimmin bangaren a carbohydrate metabolism. Lokacin da ta jini matakin saukad, ko wani babban taro da ke sa shi ba zai yiwu ba ga al'ada aiki na jiki (kamar yadda a cikin hali na ciwon sukari), da mutum ji drowsy kuma iya rasa sani (hypoglycemic coma).

Pure glucose (as monosaccharide) yana kunshe ne a cikin wani babban adadin kayan lambu da 'ya'yan itãce. Musamman wannan abu arziki 'ya'yan wannan:

• Inabi - 7.8%.
• cherries - 5.5%.
• raspberries - 3.9%.
• strawberries - 2.7%.
• kankana da kuma magudana - 2.5%.

Daga cikin kayan lambu da suke da arziki a cikin glucose za a iya lura: kabewa, kabeji da karas. Sun ƙunshi game da 2.5% na wannan bangaren.

Fructose. Wannan shi ne daya daga cikin na kowa ya'yan carbohydrates. Ya, sabanin glucose, zai iya shiga daga jini a cikin kyallen takarda ba tare da insulin. Saboda haka, fructose an dauki mafi kyau tushen carbohydrates ga mutane da ciwon sukari. Part da hanta inda shi ne tuba zuwa cikin glucose - a duniya "da man fetur". Irin wannan abu na iya ma inganta jini sugar matakan, amma ba kamar yadda sauran sauki carbohydrates. Fructose jũya zuwa kitsen mafi saukin fiye da glucose. Amma da manyan amfani ta'allaka ne da cewa shi ne zaƙi fiye da glucose da sucrose a 2.5 da kuma 1.7 sau, bi da bi. Saboda haka, carbohydrate da ake amfani maimakon sugar domin rage caloric ci.

Mafi yawa daga fructose samu a 'ya'yan itatuwa, wato:

• inabi - 7.7%.
• apples - 5.5%.
• pears - 5.2%.
• Cherries - 4.5%.
• kankana - 4.3%.
• baki currants - 4.2%.
• raspberries - 3.9%.
• strawberries - 2.4%.
• kankana - 2.0%.

The kayan lambu dauke da kasa fructose. Mafi yawa daga shi za a iya samu a cikin kabeji. Har ila yau, fructose ne ba a cikin zuma - game da 3.7%. An sani cewa shi ba ya haifar da hakorin lalata.

Galactose. Idan akai la'akari da iri carbohydrates, mu riga ya saba da wasu sauki abubuwa da za a iya samu a kayayyakin a wani free form. Galactose ba. Yana Forms disaccharide dauke da glucose, wanda ake kira lactose (madara da sukari aka) - primary carbohydrate na madara da kuma kayayyakin samu daga barinta ne.

A cikin gastrointestinal fili lactose da enzyme lactase aka cleaved cikin glucose da kuma galactose. Ga wasu mutane, akwai wani rashin ha} uri na madara hade da rashin lactase a cikin jiki. A uncleaved nau'i na lactose ne mai kyau gina jiki ga hanji microflora. A kiwo kayayyakin zaki ya share na abu ne fermented zuwa lactic acid. Saboda wannan mutane suka ga lactase rashi iya ci kiwo kayayyakin ba tare da m sakamakon. Bugu da kari, suna da wani lactic acid kwayoyin cuta, wadda hana na ayyuka na hanji microflora kuma negate alãmõmin mataki na lactose.

Galactose, wanda ya auku a lokacin da samuwar lactose lalata a cikin hanta ne tuba zuwa cikin glucose. Idan mutum ya rasa wani enzyme cewa shi ne alhakin da tsari, ya iya samar da wani cuta kamar yadda galactosemia. A saniya ta madara dauke 4.7% lactose a soya - 1.8-2.8% a cream - 2.6-3.1% a yogurt - 3,8-5,1% a yogurt - game da 3%.

Sucrose. A kan wannan al'amari, mun yi la'akari da sauki gama-daban na carbohydrates. Sucrose - shi ne mai disaccharide hada da glucose da fructose. A sugar dauke 99,5% sucrose. Sugar ne hanzari rushe da gastrointestinal fili. Glucose fructose tunawa a cikin jinin mutum, kuma ba kawai wani tushen samar da makamashi, amma kuma mafi muhimmanci precursor na glycogen a kitse. Tun da sugar ne a carbohydrate a wani m nau'i dauke da wani gina jiki da yawa a matsayin tushen "komai da adadin kuzari."

Beetroot - arziki samfurin na sucrose (8.6%). Daga cikin sauran shuka 'ya'yan itatuwa za a iya ware peach - 6%, kankana - 5.9%, plum - 4.8%, Tanjarin - 4.5%, karas - 3.5%. A wasu 'ya'yan itãcen marmari da kuma kayan lambu sucrose content jeri 0.4-0.7% a cikin aisles.

A 'yan kalmomi ya kamata a ce ma na maltose. Wannan carbohydrate kunshi biyu glucose kwayoyin. Maltose (malt sugar) kunshe ne a cikin zuma, molasses, confectionery, malt da giya.

hadaddun carbohydrates

Mu yanzu tattauna da nau'i-nau'i daga hadaddun carbohydrates. Dukan waɗanda kira polysaccharides cewa an samu a cikin mutum rage cin abinci. Tare da rare ban, daga gare su, za ka iya saduwa da glucose polymers.

Sitaci. Wannan shi ne babban carbohydrate digestible mutum. Yana lissafinsu 80% na ingested carbohydrates. Sitaci da aka samu a dankali da kuma hatsi kayayyakin, wato groats, gari, gurasa. Mafi yawa daga wannan abu za a iya samu a shinkafa - 70%, da kuma buckwheat - 60%. Daga cikin kalla hatsi sitaci abun ciki da aka lura a oatmeal - 49%. A taliya ya ƙunshi har zuwa 68% na carbohydrate. A burodi alkama sitaci 30-50%, kuma a cikin hatsin rai - 33-49%. Wannan carbohydrate kuma an samu a cikin legumes - 40-44%. Dankali dauke da har zuwa 18% sitaci, duk da haka shi ne wani lokaci ake magana nutritionists ba to kayan lambu, da kuma ta starchy kayayyakin kamar hatsi da legumes.

Inulin. Wannan polysaccharide ne a polymer na fructose dauke a Urushalima artichoke da wani karami har a sauran shuke-shuke. Products dauke da inulin, an wajabta, a ciwon sukari da kuma kareshi.

Glycogen. An sau da yawa ake kira "dabba sitaci". Ya kunshi branched glucose kwayoyin, da kuma samu a cikin dabba da kayayyakin, wato hanta - har zuwa 10% nama da kuma - har zuwa 1%.

ƙarshe

Yau mun duba main iri carbohydrates, da kuma san abin da ayyuka da suka yi. Yanzu, mu kusanta zuwa ga abinci mai gina jiki zai zama mafi m. A takaitaccen bayani na sama:

• Carbohydrates - wani muhimmin tushen samar da makamashi ga mutane.
• Su wuce haddi ne kamar yadda bad a matsayin kasawa.
• Nau'in na carbohydrates: sauki da kuma hadaddun.
• By kawai hada mono- da di-saccharides, kuma zuwa hadaddun - polysaccharides.