Yadda yawa carbohydrates kana bukatar kowace rana mutum

Yadda yawa carbohydrates kana bukatar kowace rana? Wannan tambaya ne ban sha'awa ga mutane da yawa, musamman ma wadanda suka ba zai iya rayuwa ba tare da "cutarwa" kayayyakin.

Dole ga jikin mutum makamashi zo daga abinci cinye. A tsari na narkewa a cikin jiki da ɗan kama da konewa a lokacin da mafiya yawa daga kayayyakin, ciki har da fats da kuma carbohydrates, ko tuba a cikin zafi makamashi, ruwa da carbon dioxide.

Carbohydrates - muhimmanci makamashi abinci aka gyara, babban wakilin da ke glucose. A da sinadaran abun da ke ciki sun kasu kashi sauki sugars da polysaccharides. Bisa ga digiri na assimilation a cikin jiki, carbohydrates kasu kashi digestible da indigestible. A mafi saukin assimilated glucose, sucrose, fructose, lactose, maltose. Hankali - dextrin da sitaci.

By indigestible carbohydrates da dangantaka cellulose, dauke a cikin legume, hatsi, wholemeal gurasa, dankali, kabeji, karas. An ba samamme ta jiki da kuma fiber, amma ba tare da al'ada narkewa ba zai yiwu ba. Rashin fiber take kaiwa zuwa kiba, cututtukan zuciya, gallstones, maƙarƙashiya, da ciwon daji na manyan hanji da sauransu.

Don kauce wa musanyãwa al'ada hormonal matsayi na jikin mutum, shi ne shawarar cewa kullum kudi na carbohydrates - sauki sugars (sugar, confectionery, alewa, zuma, jam) a cikin abinci ba ƙetare 50-100 grams.

Carbohydrates, samar da gwaggwabar riba babban har a kalori fats suke kunshe a cikin abinci a gwada babba yawan - a 4,5-5 sau fiye da yadda idan aka kwatanta da fats. A wannan batun, su ne babban tushen samar da makamashi abinci. Wani lokaci jin cewa carbohydrates - shi ne "komai da adadin kuzari." Wannan ba haka ba. Bayan duk, idan dukan caloric ci za a bayar da fats da kuma sunadarai, ba tare da shan la'akari da yadda da yawa carbohydrates kana bukatar kowace rana, gaji da damuwa da aiki da kwayoyin.

Carbohydrates ana samu, yafi a abinci na shuka asalin. Glycogen (dabba polysaccharide) kunshe a cikin tsokoki da kuma hanta.
Sucrose, wanda yana da babbar mai muhimmanci a cikin abinci, a gaskiya, a kowa sugar, aka sayar a Stores, kuma shi ne babban carbohydrate bangaren cakes, sweets da wuri.

Lokacin da al'ada ikon da aka gudãna makamashi abinci dauke da carbohydrates ya isa ya samar da kwayoyin. Tare da rashin kuzari jiki yana da suke ciyarwa kayayyakin carbohydrates. Lokacin da wuce haddi kalori amfani karu da jiki yana amfani da kawai da yawan nawa carbohydrates kana bukatar kowace rana, kuma su ragi da aka ajiye a cikin kitsen Kwayoyin a matsayin mai, game da shi kara jiki nauyi da kuma kiba faruwa.

Don kula da al'ada adam aiki na bukatar wani kudi na carbohydrate da rana, a cikin kafa dangantaka da fats da kuma sunadarai. A ganiya rabo na gina jiki, mai kuma carbohydrates ga wani m mutum ne 1: 1.2: 4.
An zaci cewa 1 g na mai kunshe ne a cikin abinci na samar 9 kcal, 1 g carbohydrate da kuma 1 g gina jiki - 4 kcal.

Saboda haka, da yawa carbohydrates kana bukatar kowace rana don fara tasawa magidanci da wani nauyi na 70 kg, wanda ke tsunduma a cikin haske jiki aiki? Wannan bukatar jeri daga 360 zuwa 400 g na digestible carbohydrate, ciki har da daga 50 zuwa 100 grams na sukari, confectionery, zuma, jam.

A tsofaffi mutane, tun shekaru 60 da, da bukatar kullum ci daga carbohydrates dabam. wato:

Men daga 60 zuwa 74 years old dole ne 333 grams na carbohydrates.
Men 75 years kuma mazan - 290 g
Mata 60 zuwa 74 shekaru - 305
Mata 75 years kuma mazan - 275 g

Game da nawa carbohydrate ka bukatar a rana na yaro, za a iya samu a cikin wadannan tebur:

Daga shekara 1 zuwa 3 years old - ya 170-180
Daga 4 zuwa 6 years old - ya 200-250
Daga 7 zuwa 9 shekara - ya 270-300
Daga 10-12 shekaru - 320-350, da
Daga 13 zuwa shekaru 15 da haihuwa - ya 350-400

A kashi na digestible carbohydrates a abinci (da 100 grams na samfurin):
Dafa tsiran - 1.1%, Tsiran alade - 0.4%
Qwai - 0.9%, kwai fari - 0.8%
Kwai gwaiduwa - 1.2% Fish scallops - 3.3%
Kefir kitsen - 4.5% Butter - 0.5%
Saniya ta madara - 4.5%, sweetened takaice madara - 53,5%
M - 4.5%, 3.1% m
Cuku da mai abun ciki na 45% - 2.0% mai gida cuku - 3%
Low-mai gida cuku - 3.5%, buns daga gari na 1st sa - 52,7%
Peas - 50,8%, buckwheat - 64,4%
Semolina - 70,1%, oatmeal - 62%
Sha'ir hatsi - 70,5%, taliya - 70,9%
Dankali sitaci - 81% alkama gari 1st sa - 69,7%
Rice - 72,5%, gero - 66,5%
Alkama crackers - 68,2%, burodi alkama - 50,3%
Hatsin rai gurasa - 42,5%, apricots - 12%
Bushe apricots - 63,5%, inabi - 16,7%
Pears - 10.5%, zabibi - 69%
Cranberry - 7.5% Dried 'ya'yan itatuwa - 51,2%
Lemons - 9.2%, tangerines - 9.2%
Black currant - 9.8%, apples - 11.5%
Plums - 10.7%, kankana - 8.8%
Bushe porcini namomin kaza - 22.5%, ruwan wukake Peas - 10.5%
Kankana - 8.6%, Courgettes - 3.5%
Kabeji - 5.2% Dankali - 20%
Albasa - 9.2%, karas - 7.6%
Cucumbers - 2.9%, tumatir - 4%
Salatin - 2.1%, kabewa - 5.9%
Strawberry jam - 71,2% Cocoa - 38,4%
Amai - 77,7%, walnuts - 8.3%
Sugar - 95,5% Chocolate - 50,9%