txheem
Introduction
Tib neeg lub cev tau txais carbohydrates feem ntau los ntawm cov khoom noj cog. Ib gram ntawm carbohydrates tau plaub kilocalories.
Tsawg dua cov rog, tab sis cov tshuaj yeeb dej caw tau yooj yim zom thiab nqus tau los ntawm lub cev. Yog li ntawd, lawv cov nuj nqis ntau dua li ib nrab ntawm lub zog xav tau.
Nyob ntawm cov qauv ntawm carbohydrates tau muab faib ua qhov yooj yim thiab txojCov. Qhov thib ib yog hu ua suab thaj thiab pib tuag zaum ob.
Cov lus qhia tuaj yeem yog qhov yooj yim lossis cov nyom - monosaccharides thiab kev sib cais.
Monohydrates yooj yim
Monosaccharides suav nrog piam thaj, fructose thiab galactoseCov. Lawv muaj cov lus tawm suab qab zib thiab yooj yim zom.
Glucose thiab sucrose hauv daim ntawv ntshiab muaj nyob hauv cov txiv hmab txiv ntoo thiab txiv hmab txiv ntoo, thiab tshwj xeeb tshaj yog nyob rau hauv cov zib ntab zib ntab. Glucose, qhov tseem ceeb tshaj plaws ntawm cov suab thaj, lub cev siv feem ntau rau cov leeg thiab lub paj hlwb.
Fructose yog tshaj plaws carbohydrate pom hauv cov khoom noj ntawm tsob ntoo keeb kwm. Ib feem ntawm tus fructose hloov pauv hauv daim siab mus rau hauv cov piam thaj, tus so mus ncaj qha rau hauv cov ntshav.
Galactose yog tsis pom nyob rau hauv qhov. Nws yog tsim nyob rau hauv kev sib cais ntawm disaccharide lactose - carbohydrate ntawm tsiaj keeb kwm uas muaj nyob rau hauv cov mis nyuj thiab khoom noj siv mis.
Nyob rau hauv lub siab galactose yog metabolized rau hauv ntau qhov ntawm lub zog hauv cov piam thaj. Thiab cov seem uas tsis tau ua tiav lactose ua zaub mov rau kev muaj txiaj ntsig microflora ntawm lub plab zom mov.
Cov disaccharides sucrose, lactose thiab maltose kuj yog yooj yim digestible qab zib. Tab sis nyob rau hauv tsos thiab solubility hauv dej, lawv tso tawm monosaccharides. sucrose yog tsim los ntawm cov piam thaj molecules thiab fructose.
Qhov feem ntau sucrose tau txais rau peb lub rooj nyob rau hauv muaj pes tsawg leeg ntawm beet thiab cov khoom ntawm nws ua - Qab Zib. Nws muaj ntau dua 99.5% sucrose. Qab zib sai sai cleaved nyob rau hauv lub plab zom mov mus rau qabzib thiab fructose, uas yog absorbed tam sim ntawd mus rau hauv cov ntshav.
Lactose - mis nyuj qab zib - carbohydrate ntawm tsiaj keeb kwm, muaj li ntawm galactose thiab qabzib.
Txhawm rau kom tawg lub lactose lub cev xav tau ib tug tshwj xeeb enzyme, lactase. Yog hais tias lub cev tsis tsim nws, muaj ib qho intolerance rau mis nyuj thiab khoom noj siv mis.
Maltose, los yog malt qab zib, muaj piam thaj. Nws pom muaj nyob hauv zib ntab, npias, malt thiab suab thaj.
Cov khoom noj ua kom thoob plaws
Yuav complex carbohydrates suav cov starches, pectin thiab cellulose. Lawv yog cov tsis zoo heev soluble hauv dej thiab zom kom maj mam, nrog kev pab ntawm cov enzymes thaum lub sijhawm txheej txheem ntawm kev zom cov suab thaj yooj yim, feem ntau yog cov piam thaj.
Cov hmoov txhuv nplej siab siv txog li 80 feem pua ntawm tag nrho cov carbohydrates hauv lub cev nrog zaub mov. Feem ntau ntawm cov hmoov txhuv nplej siab peb tau txais los ntawm cov nplej: nplej, pob kws, rye. Qos yaj ywm muaj li ntawm 20 feem pua.
Hmoov txhuv cov tsiaj keeb kwm hu ua cov glycogen. Nws yog tsim los ntawm lub cev los ntawm cov suab thaj yooj yim, tab sis yog muab rho tawm los ntawm cov khoom noj nqaij, qhov twg nws yog 1.5-2 feem pua.
Glycogen raug khaws cia hauv daim siab thiab cov nqaij pob txha nqaij thaum muaj xwm txheej ceev yuav tsum muaj lub zog ntxiv. Piv txwv, siv zog tawm tsam lossis ntxhov siab.
Pectin thiab fiber, uas yog hu ua kev noj haus ua kom muaj qab yog zom los ntawm lub cev qeeb heev, ntau dua ib nrab ntawm lawv zom los ntawm microflora hauv cov nyuv. Fiber ntau tseem ceeb rau kev ua haujlwm zoo ntawm cov hnyuv, txhawb cov peristalsis.
Tsis tas li ntawd, kev noj zaub mov muaj fiber ntau hauv lub plab, qeeb nqus cov rog thiab carbohydrates, tso cai rau lawv ntws mus rau hauv cov ntshav maj mam, tsis tas tso tseg. Cov pectin thiab cellulose muaj nyob hauv txiv hmab txiv ntoo thiab zaub.
Ib feem tseem ceeb ntawm cov carbohydrates ntawm tus neeg niaj hnub siv hauv daim ntawv ntawm sucrose muaj nyob rau hauv cov khoom tiav, confectionery thiab qab zib dej qab zib. Tab sis qhov carbs muab koj lub zog, thiab tsis muab tso rau hauv daim ntawv ntawm cov roj reserves, qhov feem ntawm cov carbohydrates yooj yim hauv cov zaub mov yuav tsum tsis txhob ntau tshaj 20-25 feem pua. Qhov sib npaug tuaj yeem ua tau yog tias xav tau qhov chaw ntawm cov carbohydrates thiab fiber ntau: zaub, txiv hmab txiv ntoo, legumes, oatmeal, pasta los ntawm durum nplej thiab tag nrho cov khoom lag luam.
Kev noj khoom haus tus nqi tsim los ntawm lub koom haum ntawm khoom noj khoom haus:
Physiological xav tau nyob rau hauv zom carbohydrates rau ib tug neeg laus yog 50-60% ntawm lub zog txhua hnub (los ntawm 257 txog 586 g / hnub).
Physiological xav tau rau kev ua kom muaj cov carbohydrates rau cov menyuam yaus txog xyoo 13 g / kg ntawm lub cev qhov hnyav, rau cov menyuam yaus hnub nyoog qis dua ib xyoos los ntawm 170 txog 420 g / hnub.
Moore txog carbohydrates thiab piam thaj saib hauv kev yees duab hauv qab no:
