Ama-carbohydrate yiwona umthombo oyinhloko wamandla emzimbeni futhi afaka kokubili ushukela olula kanye nama- carbohydrate amakhulu. Umzimba wakho ungasebenzisa ama-carbohydrate ngokushesha noma ukuguqula kwifomu lokugcina elibizwa nge-glycogen. Ama-carbohydrate angaphezulu angabuye aguqulwe abe ngamafutha.
Okokuqala, i-Little Chemistry
Kungakhathaliseki ukuthi zinkulu kangakanani, zonke izinhlobo ze-carbohydrate zenziwa nge-carbon, i-hydrogen, ne-oxygen ngendlela ejwayelekile yeCm (H2O) n.
Isibonelo, i-molecule encane elula efana ne-glucose iqukethe ama-athomu ayi-carbon, ama-athomu angu-12 e-hydrogen, nama-athomu ayisithupha e-oxygen. Ibunjwa njenge-hexagon futhi inombandela C 6 (H2O) 6. I-molecule enkulu yesitashi ingenziwa ngama-molecule amaningi amancane ashukela axhunyiwe ekwakheni uchungechunge olude. I-m ne-n emfomeni wethu jikelele, i-Cm (H2O) n, ingaba ngamakhulu.
Ishukela elilula lenziwe ngamayunithi owodwa noma amabili. Esinye ishukela esivamile esivamile yi-glucose, i-C6 (H2O) 6, futhi yishukela imizimba yethu nokusetshenziswa kobuchopho kwamandla nsuku zonke. I-glucose ibizwa ngokuthi i- monosaccharide , okusho ukuthi "ushukela owodwa." Amanye ama-monosaccharides afaka i-fructose, i-galactose, ne-ribose. I-Fructose itholakala ezitsheni nemifino; I-galactose itholakala ebisi; futhi i-ribose iyaziwa kakhulu njengengxenye ye-ribonucleic acid, engxenyeni ye-genetic transcription futhi itholakala kumaseli emzimbeni wethu.
Angifuni ukungena ekujuleni kwamakhemikhali ama-ushukela alula, kodwa kubalulekile ukwazi ukuthi ishukela elilodwa ushukela, i-fructose, ne-galactose bangakha inhlanganisela ehlukene ukuze ibe yi- disaccharides , igama elisho ukuthi "amashukela amabili." Lawa ushukela afaka:
- I-Lactose (ushukela lobisi) iqukethe ama-molecule we-glucose nama-galactose. Abantu abano "lactose ababekezelelanga" abakwazi ukumba leli shukela ngokufanele.
- I-Sucrose (ushukela etafuleni) iqukethe i-glucose ne-fructose molecule. Yilokho i-powdery emhlophe noma into e-granular esibhekwa ngokuthi "ushukela" lapho sipheka noma sibheka.
- I-Maltose (ishukela le-malt) ikhiqizwa ngesikhathi sokulimala okusanhlamvu njengebhali.
Ishukela elilula lingencibilika kwamanzi futhi kulula umzimba wakho ukugaya kwi-glucose ngayinye nama-molecule e-fructose. Zibuye zisheshe zithinteke ezindongeni zamathumbu nasemgodleni wegazi.
I-carbohydrate enzima yilezi zingxenyana eziningana zeshukela elilodwa. Isibonelo, i-carbohydrate eyinkimbinkimbi siyazi ukuthi isitashi sakhiwa yizinyunithi eziningi ze-glucose. Lezi-carbohydrate eziyinkimbinkimbi zingaba ngamaketanga amade, noma amaketanga angakha amagatsha.
I-carbohydrate enzima ihlanganisa:
- Isitashi, uhlobo lokugcina amandla lwe-carbohydrate olutholakala ezitshalweni, ikakhulukazi ezinhlwini nasezimpandeni. Isitashi sakhiwa ngamagumbi amaningi we-glucose axhunyiwe ndawonye. Izibonelo zokudla zesitashi zihlanganisa ilayisi, ukolweni, ummbila, izaqathe namazambane. Izinhlanzi azizincibilika kwamanzi futhi zidinga ama-enzyme okugaya ama-amylases ukuwahlukana.
- I-Glycogen, ifomu lokugcinwa kwamandla kaglucose elitholakala emisipha nasezilwaneni zezilwane. Awudli noma iyiphi i-carbohydrates uma udla ukudla; Kodwa-ke, inani le-glycogen ngezicubu zesilwane ngesikhathi sokuhlatshwa kuthinta i-pH yenyama.
- I-cellulose, ingxenye yokwakha yezitshalo. I-cellulose isisiza izitshalo zigcine ukuma kwazo; ngakho-ke, i-cellulose isebenza njengesipuli sitshalo. Asikwazi ukugaya i-cellulose; kodwa i-cellulose ingenye yezingxenye eziyinhloko ze- fiber yokudla , kanye ne-lignin, chitin, i-pectin, i-beta-glucan, i-inulin ne-oligosaccharides.
I-starch ye-diet and cellulose yi-carbohydrate eyinkimbinkimbi ebalulekile empilweni enhle. Amazambane, ubhontshisi owomile, okusanhlamvu, irayisi, ummbila, u-squash, nama-peas aqukethe amanani amakhulu wesitashi. Imifino efana ne-broccoli, i-cauliflower, i-asparagus, izinyembezi neminye imifino ayinayo isisindo. Kungenxa yokuthi izitshalo neziqu ezincane zezitshalo aziqukethe isitashi esikhulu, kodwa zinikeza inqwaba ye-cellulose. Njengoba singeke sikwazi ukugaya i-cellulose, lokho kusho ukuthi imifino eluhlaza kanye nemifino iqukethe amakholori ambalwa kunezilimo zemifino.
Ama-carbohydrates noMetabolism
Umzimba uqala inqubo yokuphula ama-carbohydrate phansi kuwo wonke amakhosacacrirides awo ngaphambi kokuba siqale ukuwadla.
Uma uzwa iphunga elimnandi lesinkwa esisha esiphuziwe noma ucabange ngale tshokolethi elihlwabusayo ozoyidla, umlomo wakho uqala ukuwa. Njengoba ushukela etafuleni uncibilika ngamanzi, uqala ukuhlakazeka emlonyeni wakho. I-saliva yakho iqukethe nesincane samamylase, okuyinto enzyme eqala ukuphula isitashi kuze kube yi-glucose ngenkathi uhlafuna.
Ukugaya ukudla kwe-carbohydrate kuqhubeka emathunjini amancane ngosizo lwe-pancreatic amylase. U-Amylase uphula ama-carbohydrate phansi abe yi-monosaccharides engangena emzimbeni wegazi. Kanye egazini, i-monosaccharides ingasetshenziselwa amandla, igcinwe esibindi nasezintanjeni njenge-glycogen, noma iguqulwa ibe ngamafutha futhi igcinwe ngezicubu ze-adipose.
Ukugcinwa kwe-glucose kubangelwa i-insulini, ephoqa umzimba wakho ukugcina noma yisiphi ishukela egazini legazi njenge-glycogen. Abantu abanesifo sikashukela noma isifo se-metabolic noma abakwazi ukukhiqiza i-insulin ngokwanele, noma abazwele ngokwanele ukuba i-insulin bayikhiqiza futhi badinga ukulawula ushukela wabo wegazi ngemithi, insulini noma izinguquko zokudla.
Umzimba wakho ukhetha ukusebenzisa i-glucose njengomthombo oyinhloko wephethiloli yonke imisebenzi yakho yansuku zonke. Imisipha idinga i-glucose ukuhamba, futhi izitho zidinga i-glucose ukusebenza. Ngenkathi umzimba wakho ungenza i-glucose kunoma iyiphi iprotheni eyondla eyengeziwe ngenqubo ebizwa ngokuthi i-gluconeogenesis, kungcono uma cishe ingxenye yekhalori yakho yansuku zonke iphuma kuma-carbohydrate. Thola ama-carbohydrate wakho emithonjeni enempilo efana nezinhlamvu ezigcwele, izithelo, nemifino. Amakhukhi, ama-sodas, i-candy namanye amaswidi akuphephile kakhulu.
Ama-carbohydrate kufanele afake ingxenye yengqikithi yamakholori akho nsuku zonke. Igramu eyodwa ye-carbohydrate iqukethe amakholori amane noma ngabe ushukela noma isitashi. Esinye isinkwa sesinkwa cishe amagremu angu-12 ama-carbohydrate. Enye ye-chocolate bar ingaba ne-50 amagremu ama-carbohydrate. Amazambane aphakathi anama-gramu angu-35 ama-carbohydrates.
Nakuba wonke ama-carbohydrate anama-khalori amane ngegramu ngayinye, imithombo ethile ye-carbohydrates ingcono ekudleni kwakho kunabanye. Izithelo, imifino, izitshalo, amantongomane, imbewu nezinhlamvu ziphilile kunama-candy, ama-sodas nama-pastries. Kungani? Imithombo ye-carbohydrate enempilo inezibalo eziphawulekayo zamavithamini, amaminerali, ama-phytochemicals kanye ne-fibre, konke okubalulekile empilweni enhle. Ama-Candy, ama-sodas, ama-pastry nezinye ukudla okungenamsoco ngokuvamile ziyimithombo empofu yezakhi kanti ngezinye izikhathi sibhekisela kulakudla njengokungathi "kunekhalori engenalutho." Lokhu kusho ukuthi ukudla kunama-khalori amaningi okuncane noma okungenamsoco.
Izidingo ze-Carbohydrate
Kusukela cishe uhhafu ama-calories akho kufanele avela kuma-carbohydrate, kulula ukubala ukuthi zingaki amagremu we-carbohydrate oyidingayo ngosuku. Isibonelo, ake sithi umuntu udinga amakholori angu-2 000 ngosuku. Lokho kusho ukuthi ama-kilojoule angu-1 000 kufanele avele kuma-carbohydrate (2,000 X 0.5). Njengoba igremu ngalinye le-carbohydrate linama-khalori amane, bese uhlukanisa u-1,000 ngamane (1,000 / 4) ukuze uthole 250.
Lowo muntu odinga amakholori angu-2 000 ngosuku ngalunye udinga ama-250 amagremu we-carbohydrate ngosuku. Kulawo ma-250 amagremu, amaphesenti angaba ngu-10 angabuka ushukela wetafula wanezela kanye ne-sweeteners. Lokhu kungaba cishe amagremu angu-25 khalori 2,000 ngosuku lokudla kwansuku. Lokho kungalingana nengxenye yebhaysi ye-candy noma ngaphansi kweyodwa ye- sugar ye-soda eshukela . Ngeshwa, abantu abaningi badlula lelo nani nsuku zonke.
I-Carbohydrate Counts
Uma wazi ukuthi zingaki amagremu ama-carbs oyidingayo nsuku zonke, ungakhetha ukudla kwakho ngokususelwa ekubalweni kwazo kwe-carb futhi uzivumelanise nekhalori yakho yansuku zonke kanye nesabelomali sesabelomali. Akunakwenzeka ukuba uhlu lwamakhemikhalididididi aqukethe lapha, kodwa, nansi amanye amanani afanayo ukusuka kuzibonelo ezijwayelekile:
- Esinye isinkwa sesinkwa - 12.5 amagremu angama-gramu ayi-10, ama-gramu ayi-starch futhi ngaphansi kwesigamu esisodwa i-fibre.
- Enye indebe ye-pasta - inani lama-gramu angu-43, okungama-gramu angu-36 ayi-starch futhi ama-2.5 amagremu ayi-fibre.
- I-apple eyodwa ephakathi - amagremu angu-19, ama-gram ayisishiyagalombili ayi-starch kanti ama-gram amathathu ayi-fibre.
- I-Snickers ye-candy bar - 63.5 amagremu alinganiselwa ku-53 amagremu ayishukela, amagremu amabili ayi-fibre.
- Enye indebe ye-raisin bran cereal - amagremu ama-43 amagremu, ama-gram angu-7 ayi-fibre, ama-gram angu-17 ayi-starch, futhi ama-gram angu-16 ayi-ushukela.
- Enye ikomishi yeshukela egcwele ama-gram angu-28 amagremu, ama-gramu angu-15 ayi-starch, igramu eyodwa i-fibre, ama-gramu ayi-12 ayi-ushukela.
- Ingilazi eyodwa ye-ounce yewayini elibomvu - inani elilodwa lamagremu, okuyi-gram engaphansi kwesigamu.
- I-ounce elilodwa eliyisishiyagalolunye elikhonza ubisi oluncane-amafutha angu-12 amagremu, angu-12 amagremu ama-lactose.
- Enye inkomishi i-broccoli - inani elingama gramu ayisithupha, ama-2.5 amagremu ayi-fibre futhi 1.5 amagremu ashukela.
- Inyebe eyodwa yebhontshisi eluhlaza - amagremu ayisishiyagalombili ama-gram, ama-gramu amane ayi-fiber.
- Enye indebe elimnandi - ama-gramu angama-31, ama-gramu angu-21 ayi-starch, ama-gramu amathathu ayi-fibre.
- Izinkomishi ezimbili i-lettuce - ama-gramu amabili inani, i-gram eyodwa ye-fibre.
- I-one-cup isiliva sokugaya - amagremu amane inani, ama-gramu amabili ayi-fibre.
- Olunye u-orange ophakathi - amagremu angu-15, ama-gramu amathathu ayi-fibre.
- Ingxenye eyodwa kwesigamu semivini yamagilebhisi - amagremu ayisishiyagalolunye ama-gramu ama-1.5 amagremu.
- I-cookie eyodwa ye-chocolate ye-chip - inani lama-gram angu-16, ama-gramu ayisikhombisa ayishukela.
- Enye inkomishi ye-strawberries - isamba esingu-12 amagremu, ama-gramu amathathu ayi-fibre.
- Enye indebe ye-blueberries - inani elingama amagremu angu-21, amane amagremu amane ayi-fibre futhi ama-gramu angu-15 ayeshukela.
- Ingxenye eyodwa yesigamu se-marinara sauce - isamba esingu-14 amagremu, okuyi-gram engaphansi kwesigamu.
- Enye utamatisi ophakathi - inani elingu-gramu amahlanu, ama-1.5 amagremu ayi-fiber.
- Omunye amazambane aphakathi nesikhumba - ama-gramu angama-29, ama-gramu amathathu ama-fibre, ama-gram angu-25 ayi-starch.
- Enye indebe izaqathe - ama-gramu ayi-12, okuyi-3.5 amagremu ama-fiber namagremu amabili ayi-starch.
- Ingxenye eyodwa ye-apula pie - ama-gramu angu-40, angu-18 amagremu ayishukela.
- Ikomishi elilodwa lesishiyagalombili lenshuzi lamagremu - ama-gram angu-26, ama-gramu angama-21 avela ku-ushukela wesithelo.
- Enye indebe yamabhontshisi owomile afana ne-pinto ubhontshisi noma amabhontshisi we-navy - ama-gramu angu-47, angu-19 amagremu ama-fibre, ama-gram angu-28 ayi-starch.
Amalebula okudla okunomsoco ekudleni okufakwe emaphaketheni azophinde abhale inani lemikhiqizo ye-carbohydrate ngokukhonza. Kuthatha isikhathi esengeziwe nomzamo wokubheka izibalo ze-carbohydrate zonke izidlo ozidlayo, kepha ngolwazi, uzoqala ukuba nomqondo omuhle wokubala kwekhalori nezibalo ze-carbohydrate.
> Imithombo:
> Gropper SS, Smith JL, Groff JL. "Ukudla okunomsoco kanye ne-Human Metabolism." Edition Fourth. Belmont, CA. I-Wadsworth Pub Co. 2005.
> I-National Academy of Sciences, > Ubunjiniyela > noMnyango WezeMpilo, wezeMpilo kanye neMithi. "Ukudluliswa Kwezinkuni Kufaka Amathebula Ne-App."
> United States uMnyango Wezolimo Wezolimo Ucwaningo Service. "USDA Ukubunjwa Kwama-database."