Mukati
ziviso
Muviri wemunhu unogamuchira makabhohaidhiretsi kunyanya kubva kuzvikafu zvezvirimwa. Imwe gramu yemakabohydrate yakawanikwa makirogiramu mana.
Zvishoma pane mafuta, asi zvinhu izvi zvinoputswa zviri nyore uye zvinopedzwa nemuviri. Naizvozvo, mari yavo inopfuura hafu yesimba rinodiwa.
Zvichienderana nechimiro chemakabohydrate akapatsanurwa kuita yakapusa uye yakaoma. Yokutanga inonzi shuga nesitashi yechipiri.
Shuga inogona kuve yakapusa kana yakaoma zvakare - monosaccharides uye vachibvisa.
Nyore monohydrate
Monosaccharides inosanganisira glucose, fructose uye galactose. Ivo vane yakataurwa inotapira kuravira uye nyore kugaya.
Glucose uye sucrose mune yakachena fomu iri mune michero uye ma berries, uye kunyanya mune uchi nyuchi. Glucose, yakakosha pashuga, muviri unoshandisa zvakanyanya mhasuru uye huta system.
Fructose iri zvakajairika makabhohaidhiretsi anowanikwa muzvikafu zvemavambo emiti. Chikamu cheiyo fructose inoshandurwa muchiropa ikaita glucose, iyo yakasara inoenda yakananga muropa.
Galactose iri isingawanikwe muzvisikwa. Iyo inogadzirwa mukutsemuka kwe disaccharide lactose - carbohydrate yemhando yemhuka inowanikwa mumukaka uye zvigadzirwa zvemukaka.
Muchiropa galactose inogadziriswa mune imwe sosi yesimba reglucose. Uye iyo yakasarudzika isina kunyorwa lactose inoshanda sechikafu chemicroflora inobatsira yemudumbu.
Iyo disaccharides sucrose, lactose uye maltose zvakare nyore kugaya shuga. Asi mukutapira nekunyungudika mumvura, ivo vanopa monosaccharides. Kubudirira inoumbwa nemamolekoro eglucose uye fructose.
Iyo inowanzonzi sucrose inosvika patafura yedu mukuumbwa kwebeet uye zvigadzirwa zvekugadzirisa kwayo - Shuga. Iyo ine inopfuura 99.5 muzana sucrose. Shuga inokurumidza kutsemuka mudumbu remukati kune glucose uye fructose, iyo inokurumidza kunyudzwa muropa.
Lactose - mukaka shuga - makabhohaidhiretsi emhuka, ane galactose uye glucose.
Kuputsa iyo lactose muviri inoda enzyme yakakosha, lactase. Kana muviri ukasauburitsa, kunouya kusashivirira kumukaka nezvinogadzirwa nemukaka.
maltose, kana shuga yemumera, ine glucose. Inowanikwa mune huchi, doro, chimera uye molasses.
Complex makabhohaidhiretsi
To zvakaoma makabhohaidhiretsi sanganisira sitachi, pectin uye cellulose. Iyo yakanyoroveswa yakanyungudika mumvura uye inogaya zvishoma nezvishoma, nerubatsiro rwema enzymes panguva yekuparadzaniswa kweshuga yakapusa, kunyanya glucose.
Iyo starch inotora kusvika pamakumi masere muzana muhuwandu hwakazara hwemakabohydrate anopinda mumuviri nechikafu. Mazhinji starch yatinowana kubva kuzviyo: gorosi, chibage, rye. Mbatata ine inenge makumi maviri muzana.
Starch fo mhuka mavambo inonzi glycogen. Inogadzirwa nemuviri kubva kushuga iri nyore, asi inotorwa kubva kune zvigadzirwa zvenyama, uko iyo 1.5-2 muzana.
Glycogen inochengeterwa muchiropa uye mhasuru fibers kana paine njodzi inoda simba rekuwedzera Semuenzaniso, kunetesa muviri kana kushushikana.
Pectin uye faibha, izvo zvinodaidzwa micheka yekudya dzinozeyiwa nemuviri zvishoma nezvishoma, inopfuura hafu yeavo akagayiwa nema microflora mukoloni. Fiber iri chaizvo yakakosha kune yakajairika mashandiro yematumbo, inomutsa peristalsis.
Uye zvakare, chikafu chekudya chakazvimba mudumbu, chinononoka kutora kwemafuta uye makabhohaidhiretsi, zvichivabvumira kuyerera vachipinda muropa zvishoma nezvishoma, pasina kurega kuchengetedza. Iyo pectin uye cellulose iri mumichero nemiriwo.
Chikamu chakakosha chemakabohydrate emunhu wemazuva ano anoshandisa muchimiro ye sucrose iri muzvigadzirwa zvakapedzwa, confectionery uye zvinwiwa zvinotapira. Asi iyo carbs yakakupa simba, uye kwete kuregedzerwa muchimiro chemafuta anochengeterwa, chikamu chemacarbohydrates mukudya hachifanirwe kudarika 20-25 muzana. Chiyero chinogona kusangana kana uchisarudza zvitubu zvemakabhohaidhiretsi uye fiber: miriwo, michero, nyemba, oatmeal, pasta kubva durum gorosi uye yakazara zviyo zvigadzirwa.
Mashandisirwo emitengo akagadzirwa neInstitute of Nutrition:
Physiological vanoda mune zvinodyiwa makabhohaidhiretsi kune munhu mukuru ari 50-60% ye simba rezuva nezuva (kubva 257 kusvika 586 g / zuva).
Physiological vanoda kune makabhohaidhiretsi evana kusvika pagore 13 g / kg yehuremu hwemuviri, yevana vakura kupfuura gore rimwe kubva 170 kusvika 420 g / zuva.
Moore nezve makabhohaidhiretsi uye shuga tarisa muvhidhiyo iri pazasi:
