Carbohydrates: Darajar da wanda kungiyoyin kasu kashi carbohydrates da kuma rawar da suka taka a cikin jikin mutum

Carbohydrates ne daya daga cikin key abubuwa ake bukata don kula da wani mafi kyau duka jihar na jikin mutum. Wadannan su ne main kaya na makamashi, kunsha na carbon, hydrogen da oxygen. An same su ne mafi yawa a cikin abinci na shuka asalin, wato sugars, gasa kaya, dukan hatsi hatsi-hatsi da, dankali, fiber ( 'ya'yan itatuwa, da kayan lambu). Yana da wani kuskure to yi imani da cewa madara da kuma sauran mafi yawa gina jiki abinci ba dauke da carbohydrates. Alal misali, madara ma ya ƙunshi carbohydrates. Su madara da sukari - lactose. A wannan labarin, za ka koyi da kungiyoyin kasu kashi carbohydrates, kuma misalai na da bambance-bambance tsakanin wadannan carbohydrates, kazalika su iya fahimta da yadda za a lissafta su ake bukata kullum kullum.

Babban kungiyoyin na carbohydrates

Saboda haka, yanzu dismantled, wanda kungiyoyin kasu kashi carbohydrates. Masana sun gano uku main kungiyoyin na carbohydrates: monosaccharides, disaccharides da polysaccharides. Don gane da bambance-bambance, dubi kowane kungiya a more daki-daki.

• Monosaccharides - su ne sauki sugars. A babban yawan dauke a cikin innabi sugar (glucose), da 'ya'yan itace sugar (fructose) da dai sauransu. Monosaccharides daidai narkar da a cikin ruwa, ba shi da wani zaki da dandano.
• Disaccharides - wannan rukuni na carbohydrates, wanda aka raba biyu monosaccharides. Su ma gaba daya mai narkewa a cikin ruwa da kuma yi zaƙi a kan palate.
• Polysaccharides - karshe kungiyar, wanda shi ne mai hadaddun carbohydrates cewa ba narke a cikin jiki ruwaye, ba shi da wani furta dandano da kunshi da yawa monosaccharides. Kawai sa, wannan glucose polymers: mun san sitaci (ajiye carbohydrate na shuke-shuke), cellulose (shuka cell bango), glycogen (a carbohydrate maye fungi da dabbobi), chitin, peptidoglycan (murein).

A carbohydrates wanda kungiyar jikin mutum yana bukatar mafi

Idan akai la'akari da tambaya da wanda kungiyoyin kasu kashi carbohydrates, shi ne ya kamata a lura da cewa mafi yawansu ba su dauke daidai a cikin abinci na shuka asalin. Sun hada da wata babbar adadin bitamin da kuma gina jiki, saboda haka da carbohydrates dole ne su kasance ba a cikin abinci na kowane mutum, abu mai lafiya da kuma aiki salon. Don samar da jiki da wadannan abubuwa, kana bukatar ka cinye kamar yadda zai yiwu na hatsi (hatsi, burodi, gurasa, da dai sauransu), da kayan lambu da 'ya'yan itãce.

Glucose, watau, yau da kullum sugar - musamman da amfani ga ɗan adam bangaren saboda yana da amfani effects a kan kwakwalwa aiki. Wadannan sugars a lokacin narkewa kusan nan da nan tunawa a cikin jini, sa'an nan kara matakin insulin. A wannan lokaci, da mutum abubuwan da farin ciki da kuma asar, sai murna, don haka sugar aka dauke su da wani magani da cewa, a lokacin da wuce kima amfani da jaraba kuma mummunan tasiri a kan sauran kiwon lafiya. Wannan shi ne dalilin da ya sa shigarwa na sukari a cikin jiki ya kamata a kula, duk da haka, gaba daya ya watsar da shi ba zai iya, a gaskiya, glucose ne a kayayyakin ikon Madogararsa. A cikin jiki shi ne tuba zuwa cikin glycogen da kuma adana a cikin hanta da kuma tsokoki. A lokacin da tsagawa glycogen tsoka aikin da aka yi, sabili da haka, muna bukatar mu kullum kula da mafi kyau duka adadin jikinsa.

carbohydrate ci norms

Tun da dukan carbohydrate kungiyoyin suna da nasu musamman fasali da kuma da amfani ya zama a fili dosing. Alal misali, polysaccharides, da bambanci ga monosaccharides dole ne ingested a high yawa. A daidai da zamani sinadirai masu bukatun, carbohydrates kamata sa up rabi daga cikin kullum rage cin abinci, watau kamar 50% - 60%.

A lissafi na adadin carbohydrates da ake bukata domin rayuwa

Ga kowane rukuni na mutane daban-daban bukatar yawa na makamashi. Alal misali, ga yara shekaru 1 zuwa 12 watanni physiological bukatar carbohydrates ne a cikin kewayon 13 grams da kilogram na nauyi, bai kamata a manta, wanda kungiyoyin kasu carbohydrate ba a rage cin abinci na yara. Domin manya shekaru 18 zuwa shekaru 30, da kullum kudi na carbohydrates dabam dangane da ayyukan. Saboda haka, ga maza da mata tsunduma a shafi tunanin mutum aiki, amfani kudi na game 5 grams da 1 kilogram na jiki nauyi. Saboda haka, a al'ada nauyi lafiya mutum yana bukatar game da 300 grams na carbohydrates a rana. Dangane da kasa, wannan adadi da aka ma canza. Idan wani mutum ke tsunduma musamman cikin nauyi jiki aiki ko wasanni, a lokacin da kirga na kullum na carbohydrates da wadannan dabara: 8 grams da 1 kilogram na al'ada nauyi. Haka kuma, a cikin wannan harka, kuma don la'akari da shi, a kan abin da kungiyoyi suna raba carbohydrates daga abinci. The sama dabara damar yin lissafi da yawan m hadaddun carbohydrates - polysaccharides.

M sugar amfani rates ga takamaiman kungiyoyin na mutane

Game da sugar, sa'an nan a cikin tsarki tsari, shi ne sucrose (fructose kuma glucose kwayoyin). Domin ya fara tasawa mafi kyau shi ne kawai 10% na sukari a kan yawan kuzari da rana. Don zama daidai, adult mata bukatar kowace rana kimanin 35-45 grams tsantsa sugar, a maza, wannan adadi mafi girma - 45-50 grams. Ga waɗanda aka tsunduma a cikin jiki aiki, al'ada adadin sucrose jere daga 75 zuwa 105 grams. Wadannan alkaluma da damar da mutum ya zuwa ga gudanar da ayyuka ba tare da fuskantar asarar ƙarfi da kuma makamashi. Game da abin da ake ci fiber (fiber), da lambar kamata a ƙaddara akayi daban-daban kamar kyau, shan la'akari da jinsi, shekaru, nauyi da kuma aiki matakin (a kalla 20 grams).

Saboda haka, sanin abin da uku kungiyoyin kasu kashi carbohydrates, da kuma gane muhimmancin jiki, kowane mutum zai iya da kansa lissafi da ake bukata adadin su ga rayuwa, da kuma al'ada aiki.