Proteins, rog thiab carbohydrates

Khoom noj khoom haus kom zoo yog ib txoj kev tshawb fawb txog zaub mov thiab nws cov teebmeem ntawm kev noj qab haus huv. Cov khoom noj uas lub cev nws tus kheej tsis tuaj yeem ua ke yuav tsum tau los ntawm cov khoom noj. Ntawm cov as-ham tsim nyog rau lub neej ib txwm muaj, suav nrog:

  • cov vitamins;
  • minerals;
  • cov amino acids;
  • fatty acid.

Qee yam ntawm cov khoom no (micronutrients) lub cev xav tau hauv cov khoom me me, lwm tus, ntawm qhov tsis sib xws, ntau dua (macronutrients). Qhov tsis muaj ib qho ntawm cov as-ham feem ntau ua rau kev loj hlob ntawm cov kab mob loj. Tshaj dhau feem ntau ua rau rog rog thiab sab teeb meem.

Macronutrients: Cov ntaub ntawv yooj yim

Macronutrients, los yog macronutrients, yog cov as-ham uas muab lub cev nrog lub zog tsim nyog thiab calories. Lawv yog cov tsim nyog rau kev loj hlob ib txwm, metabolism thiab kev saib xyuas ntawm lub cev ua haujlwm.

Twb tau los ntawm lub npe, nws dhau los ua tseeb: macronutrients yog ib pawg ntawm cov khoom tsim nyog rau ib tus neeg hauv ntau qhov ntau. Ntawm cov macronutrients muaj: proteins, rog, carbohydrates.

Ntau tus xav tsis thoob los ntawm cov lus nug ntawm qhov yuav tsum yog qhov feem pua ​​​​ntawm cov tshuaj no hauv kev noj haus txhua hnub thiab pes tsawg grams ntawm txhua lub ntsiab lus yuav tsum tau txais txhua hnub. Tab sis txhawm rau teb nws, nws yog ib qho tseem ceeb kom nkag siab tias cov ntsiab lus no yog dab tsi thiab lawv ua haujlwm li cas.

Peb cov chav kawm ntawm macronutrients no yog pawg complex, txhua yam muaj ntau yam khoom. Koj tuaj yeem noj tib tus nqi (hauv grams) ntawm cov protein, lipids thiab carbohydrates txhua hnub, tab sis tib lub sijhawm muab lub cev sib txawv microelements txhua lub sijhawm, nyob ntawm cov ntsiab lus ntawm cov khoom.

Piv txwv li, nyob rau hauv zoo tib yam servings ntawm txiv ntseej roj thiab lard, lipids yog sib txawv heev. Yog li ntawd, nws yog ib qho tseem ceeb uas yuav tsum tswj kom muaj kev noj zaub mov zoo thiab kev noj zaub mov sib txawv kom muaj kev sib haum xeeb hauv lub cev. Thiab tam sim ntawd thawj qhov xaus: nws yog ib qho tseem ceeb tsis yog ntau npaum li cas ntawm kev noj cov micro thiab macro ntsiab (txawm hais tias qhov no kuj yog ib qho tseem ceeb nuance), tab sis lawv zoo.

Tab sis thaum nws los txog rau calorie mov, nws tseem tsim nyog nco ntsoov tias lub zog muaj nqis hauv 1 grams:

  • carbohydrate - 4 calorie ntau ntau;
  • cov protein - 4 calories;
  • yog '- 9 kcal.

Carbohydrates - Ib Qhov Chaw Ntsig ntawm Lub Zog

Carbohydrates yog kev sib xyaw ntawm cov molecules sib txawv uas muab kwv yees li 45 feem pua ​​​​ntawm lub zog rau lub cev. Muaj tseeb, qee hom carbohydrates, xws li fiber ntau thiab cov hmoov txhuv nplej siab, tsis yog lub zog, tab sis tib lub sijhawm ua lub luag haujlwm tseem ceeb sib npaug:

  • ntxiv dag zog rau kev noj qab haus huv ntawm digestive system;
  • txhawb kev zom zaub mov yooj yim thiab nqus cov as-ham;
  • tshem tawm cov co toxins thiab co toxins.

Kev ua haujlwm hauv lub cev

Carbohydrates tau txais los ntawm cov khoom noj tau tawg mus rau hauv qabzib thiab lwm yam monosaccharides. Lawv nce qib qab zib hauv plasma, muab ib tus neeg muaj zog. Lub luag haujlwm ntawm cov carbohydrates feem ntau yog lawv:

  • yog cov khoom noj khoom haus zoo heev;
  • tag nrho cov hlwb thiab cov ntaub so ntswg ntawm lub cev siv lawv lub zog;
  • sau nyob rau hauv daim siab hlwb thiab nyob rau hauv cov leeg nqaij nyob rau hauv thiaj li yuav qhib tau yog tias tsim nyog;
  • tsim nyog rau lub paj hlwb, hlwb, cov leeg (tshwj xeeb, lub plawv), raum;
  • muaj txiaj ntsig zoo rau kev noj qab haus huv ntawm txoj hnyuv.

Carbohydrates yog tsim los ntawm carbon, hydrogen thiab oxygen. Muaj cov carbohydrates yooj yim thiab complex.

Monosaccharides thiab disaccharides

Cov carbohydrates yooj yim yog tsim los ntawm monosaccharides thiab disaccharides. Lawv muaj peev xwm nce qib ntawm cov piam thaj sai sai. Qab zib hauv saj, sai sai absorbed, muab lub cev nrog lub zog, thiab sai sai disintegrate.

Monosaccharides yog cov suab thaj yooj yim, vim lawv muaj ib chav tsev. Hauv daim ntawv no, lawv tuaj yeem nqus tau los ntawm lub cev. Tsis zoo li lwm cov carbohydrates, lawv tsis xav tau kev zom zaub mov thaum digestion. Yog li ntawd, monosaccharides los ntawm cov khoom noj sai sai nkag mus rau hauv cov ntshav, yuav luag tam sim ntawd nce cov piam thaj hauv plasma, tam sim ntawd muab lub zog rau lub cev.

Piv txwv ntawm monosaccharides: qabzib, fructose, galactose. Cov suab thaj yooj yim muaj nyob rau hauv ntau qhov sib txawv ntawm cov khoom noj los ntawm ntau pawg. Cov ntsiab lus siab hauv txiv hmab txiv ntoo thiab zib ntab.

Monosaccharides yog qhov tseem ceeb ntawm lub zog. Tab sis kev noj ntau cov suab thaj yooj yim yam tsis muaj qhov sib npaug nrog polysaccharides lossis oligosaccharides (uas siv sijhawm ntev dua rau kev zom thiab yog li muab lub cev nrog lub zog mus sij hawm ntev) tuaj yeem ua rau muaj cov piam thaj hauv cov ntshav nce ntxiv los ntawm kev poob qis hauv qib.

Yog li ntawd, thaum xub thawj muaj ib tug loj thiab ntse tso tawm ntawm lub zog, uas yog li sai li sai tau hloov los ntawm kev xav ntawm qaug zog. Kev rov ua dua ntawm cov kev hloov pauv no tuaj yeem ua rau mob ntshav qab zib.

Kev tsis sib haum xeeb

Disaccharides yog kev sib txuas ntawm 2 monosaccharides. Rau disaccharides yog:

  • lactose (mis nyuj qab zib);
  • sucrose (lub rooj);
  • maltose;
  • isomaltose (qab zib tsim los ntawm kev tawg ntawm cov hmoov txhuv nplej siab).

Disaccharides, zoo li monosaccharides, muab cov khoom noj qab zib, thiab lub cev muab lub zog ceev. Vim cov khoom siv biochemical no, lawv kuj raug hu ua cov suab thaj yooj yim. Ntau qhov ntau tau nthuav tawm hauv cov khoom noj ua tiav. Kev noj cov disaccharides nquag tuaj yeem ua rau muaj ntshav qabzib nce ntxiv.

Vim tias disaccharides muaj 2 feem ntawm cov suab thaj, lawv dhau los ntawm cov txheej txheem decoupling ua ntej absorbed rau hauv lub cev. Yog li ntawd, rau txhua disaccharide, lub cev muaj nws tus kheej digestive enzyme. Yog li, sucrase ua rau sucrose, lactase - ntawm lactose. Qhov tsim nyog enzymes yog tsim nyob rau hauv cov hnyuv. Assimilation ntawm disaccharides tau yooj yim heev. Qhov tshwj xeeb yog lactose.

Muaj cov neeg uas tsis muaj lactase enzyme, uas txhais tau hais tias lawv lub cev tsis tuaj yeem rhuav tshem lactose rau hauv 2 lub ntsiab lus, uas tshwm sim nws tus kheej hauv qhov hu ua lactose intolerance. Qhov no txhais tau hais tias kev noj cov khoom noj siv mis rau cov neeg zoo li no yog teeb meem. Lactose intolerance feem ntau tshwm sim hauv cov neeg laus.

Undigested mis nyuj qab zib tsis absorbed thiab pab rau txoj kev loj hlob ntawm cov kab mob nyob rau hauv lub digestive ib ntsuj av uas yog unfavorable rau lub cev. Yog li ntawd, qhov no ua rau flatulence, heartburn thiab xeev siab. Tsis tas li ntawd, cov kua qaub uas ua los ntawm cov kab mob ua rau lub cev ua haujlwm ntawm txoj hnyuv tag nrho (txo nws lub peev xwm zom zaub mov), ua rau lub hlwb puas tsuaj rau lub plab zom mov. Nws yog ib qho tseem ceeb rau cov neeg no tsis kam noj zaub mov, uas muaj lactose. Qee cov kev tshawb fawb qhia tau tias cov tshuaj lactobacillus muaj txiaj ntsig zoo rau cov kab mob digestive.

Polysaccharides: starch, cellulose thiab resistant starch

Loj carbohydrate molecules (xws li fiber ntau los yog hmoov txhuv nplej siab) yog ib qho kev sib txuas ntawm ob peb monosaccharides txuas ua ke. Cov muaj pes tsawg leeg ntawm lawv tej zaum yuav muaj txog li ob peb puas mono-qab zib. Xws li lub complex hu ua polysaccharides (los ntawm "poly" - ntau). Qhov tshwj xeeb ntawm cov tebchaw nyuaj yog tias lawv nce qib ntawm cov piam thaj hauv lub cev qeeb dua, tab sis ua haujlwm ntev dua. Complex carbohydrates yog starches thiab fiber.

Nroj tsuag khaws lawv lub zog los ntawm kev sib txuas ntau mono-qab zib. Xws li ib qho nyuaj tuaj yeem muaj ntau pua (qee zaum txog li ob peb txhiab) qabzib molecules. Cov khoom cog (xws li cov noob, uas yuav tsum tau muab lub zog rau tua) muaj ntau cov hmoov txhuv nplej siab. Thaum cov nroj tsuag hluas pib loj hlob, cov hmoov txhuv nplej siab tau tawg mus rau hauv qabzib thiab muab lub zog nws xav tau.

Starch

Yog hais tias ib tug neeg noj cov hmoov txhuv nplej siab, xws li pob kws los yog qos yaj ywm, lub cev siv polysaccharides los ntawm nws ntau npaum li cov nroj tsuag. Kev zom cov hmoov txhuv nplej siab yuav tsum tau siv sijhawm ntau dua li cov txheej txheem ntawm kev ua cov tshuaj disaccharides.

Yog li ntawd, peb tuaj yeem hais tias cov hmoov txhuv nplej siab yog lub zog ruaj khov. Nws tsis ua rau lub ntsej muag ntse ntawm cov ntshav nrog cov piam thaj, qhov kev txiav txim ntawm cov hmoov txhuv nplej siab yog ib qho qeeb, zoo ib yam thiab mus sij hawm ntev ntawm lub zog ntawm lub cev. Thiab nws yog suav tias yog ib qho kev xaiv zoo rau kev noj qab haus huv.

Cov zaub mov nthuav tawm 2 yam tseem ceeb ntawm starches:

  • amylose;
  • amylopectin.

Amylopectin yog digested sai los ntawm lub cev. Cov txheej txheem ntawm kev nqus ntawm cov khoom noj starches yog ua ntej los ntawm theem ntawm kev faib cov tshuaj mus rau hauv cov ntsiab lus me - ib qho ntawm cov carbohydrates.

Cellulose ( fiber ntau)

Dietary cellulose, los yog fiber, kuj yog ib tug tswv cuab ntawm polysaccharides, ib tsev neeg ntawm complex carbohydrates. Tab sis nyob rau hauv cov khoom no, cov piam thaj blocks tau txuas nrog raws li ib qho kev sib txawv me ntsis, thiab lub cev tsis tuaj yeem rhuav tshem cov chains uas khi lawv. Hloov chaw, cellulose hla cov hnyuv me thiab loj hauv nws daim ntawv qub. Vim qhov zoo no, fiber ntau ua haujlwm tseem ceeb rau lub cev:

  • accelerates tshem tawm cov co toxins thiab slags;
  • tshem tawm cem quav.

Kev siv cellulose muaj nyob hauv zaub, nplej, legumes. Hauv particular, fiber ntau muaj nyob hauv cov khoom noj uas tsis tau ua tiav. Piv txwv li, bran muaj ntau lub tebchaw, tab sis twb nyob rau hauv hmoov nws tsis yog. Cellulose kuj muaj nyob rau hauv daim tawv nqaij ntawm cov txiv hmab txiv ntoo, tab sis yog tsis kiag li nyob rau hauv cov dej qab zib ua los ntawm lawv.

Ntau twb tau sau txog cov txiaj ntsig ntawm fiber ntau. Kev sim ua pov thawj qhov sib txuas ntawm kev noj zaub mov raws li cov ntsiab lus siab ntawm fiber ntau, thiab txo qis kev pheej hmoo ntawm kev tsim kab mob oncological, suav nrog hauv cov hnyuv thiab cov qog mammary. Qee cov kws tshawb fawb piav qhia qhov no los ntawm kev muaj peev xwm ntawm cellulose tshem tawm cov co toxins thiab co toxins los ntawm lub cev, uas ua rau kev zom zaub mov zoo.

Yog li ntawd, cov khoom noj uas muaj fiber ntau yuav tsum muaj nyob rau hauv cov khoom noj kom poob phaus. Fiber tswj lub cev ib txwm muaj ntawm cov hnyuv microflora, uas lub cev tiv thaiv kab mob nyob ntawm. Cellulose deficiency nyob rau hauv cov zaub mov ua rau cem quav, ua rau muaj feem yuav hemorrhoids lossis mob qog noj ntshav.

Cov txiaj ntsig zoo ntawm fiber ntau:

  • txo qhov muaj peev xwm ntawm cov kab mob plawv;
  • tiv thaiv kev loj hlob ntawm kev rog;
  • txo cov roj cholesterol.

Hmoov txhuv nplej siab

Cov qeb kawg ntawm polysaccharides, los yog complex carbohydrates, yog cov hmoov txhuv nplej siab resistant. Nws tau txais nws lub npe vim qhov tseeb tias nws tsis tuaj yeem ua tiav hauv cov hnyuv. Yog li ntawd, lub compound ua zoo li cellulose dua cov hmoov txhuv nplej siab. Dhau los ntawm txoj hnyuv thiab nkag mus rau hauv txoj hnyuv loj, zoo li fiber ntau, nws ua rau muaj txiaj ntsig zoo ntawm cov kab mob hauv cov hnyuv. Resistant starch muaj nyob rau hauv qus nplej, barley, tag nrho cov nplej, thiab buckwheat.

Ntawm cov neeg sawv cev ntawm cov suab thaj muaj oligosaccharides. Qhov no yog tus ntoo khaub lig ntawm mono- thiab polysaccharides. Lawv cov qauv tuaj yeem muaj los ntawm 1 txog 10 monosaccharides.

Zog siv

Qhov chaw ntawm cov carbohydrates yooj yim:

  • txiv hmab txiv ntoo thiab txiv ntoo;
  • zaub;
  • cov kua mis;
  • sweeteners (qab zib, zib ntab, syrup);
  • khoom qab zib;
  • dej qab zib.

Qhov chaw ntawm complex carbohydrates:

  • bakery khoom;
  • cov nplej;
  • nplej zom;
  • mov;
  • noob taum;
  • taum pauv;
  • hmoov nplej;
  • ntsuab taum;
  • pob kws.

Ntau yam ntawm cov khoom no kuj yog qhov chaw ntawm fiber ntau. Complex carbohydrates yog nyob rau hauv feem ntau zaub, txiv hmab txiv ntoo, txiv ntoo, noob, legumes, raws li zoo raws li tag nrho cov nplej.

Dab tsi yog glycemic Performance index

Txhua hom piam thaj nce siab npaum li cas yog qhia los ntawm glycemic Performance index. Nws qhov ntau yog qhov ntsuas los ntawm 1 (qhov cuam tshuam qeeb tshaj plaws ntawm lub cev) mus rau 100 (qhov ceev tshaj plaws saturation, qhov ntsuas no sib npaug rau qhov nrawm ntawm kev ua ntawm cov piam thaj ntshiab).

Glycemic Performance index ntawm qee cov zaub mov
QebkhoomGI
mem tesliab qab hau33
Kuv yog14
mov ciWholemeal rye hmoov49
Dawb69
Wholegrain72
Plaub ya riTag nrho cov bran54
Pob kws83
oat53
Rice90
nplej70
Khoom noj siv misMis, yogurt, ice cream34-38
Txiv hmab txiv ntooKua38
Txiv tsawb61
Txiv kab ntxwv49
Txiv pos nphuab32
cov qoob loobarley22
Xim av txhuv66
Mov nplej dawb72
Nplej zom38
Qos yaj ywm86
Pob kws72
Oat ncuav qab zib57
Qos daim tawv nyias56
Qab Zibfructose22
piam thaj100
Zib ntab91
Refined qab zib64

Carbohydrates nrog glycemic Performance index nce ntshav qabzib sai sai. Raws li qhov tshwm sim, tus nqi ntawm cov tshuaj insulin hauv cov ntshav nce, ua rau hypoglycemia thiab tshaib plab. Tag nrho cov no ua rau kev siv cov calories ntau dhau, uas txhais tau tias hnyav dhau.

Carbohydrates nrog qis glycemic Performance index ua rau qeeb qeeb hauv cov piam thaj hauv ntshav, uas tshem tawm cov dhia ntse hauv kev tsim cov tshuaj insulin. Noj cov zaub mov nrog qis GI txo qhov kev pheej hmoo ntawm kev rog rog, ntshav qab zib, lossis nws cov teeb meem.

Protein - lub hauv paus ntawm txhua yam

Proteins yog ib qho tseem ceeb ntawm lub cev, vim lawv yog ib feem ntawm cov qauv ntawm feem ntau cov ntaub so ntswg, nrog rau cov pob txha thiab connective. Qhov tseem ceeb ntawm cov proteins twb tau qhia los ntawm lawv lub npe: "protein" los ntawm Greek txhais tau tias "hauv thawj qhov chaw".

Proteins koom nrog yuav luag feem ntau cov txheej txheem hauv lub cev, ua enzymes. Lub cev xav tau ib qho kev hloov pauv tas li ntawm cov proteins uas coj qhov chaw ntawm cov hlwb tuag lossis cov ntaub so ntswg puas. Lawv kuj cuam tshuam kev loj hlob thiab kev loj hlob ntawm lub cev. Los ntawm 10 mus rau 35% ntawm calories ntawm cov khoom noj txhua hnub yuav tsum tau los ntawm cov khoom noj muaj protein.

Lub luag haujlwm ntawm cov protein:

  • pab txhawb kev loj hlob ntawm cov menyuam yaus thiab cov tub ntxhais hluas;
  • qhov tseem ceeb rau kev noj qab haus huv ntawm cov poj niam cev xeeb tub;
  • kho cov ntaub so ntswg;
  • ntxiv dag zog rau lub cev tsis muaj zog;
  • muab lub cev nrog lub zog thaum tsis muaj carbohydrates txaus;
  • txhawb cov leeg nqaij (txhim kho cov leeg nqaij);
  • txhawb kev tsim cov tshuaj hormones;
  • yog enzymes.

Lub cev tau txais txiaj ntsig los ntawm cov protein li cas?

Proteins tau tawg mus rau hauv peptides thiab amino acids. Lawv tsim nyog rau kev loj hlob thiab hloov cov ntaub so ntswg puas lossis qhov kawg ntawm kev ua haujlwm. Tab sis yog tias lub cev tsis tau txais cov calories uas nws xav tau nyob, cov protein kuj tuaj yeem siv los ua lub zog.

Ntawm 20 amino acids, 9 yog qhov tseem ceeb. Ib tug neeg tsis tuaj yeem tsim lawv, yog li nws yog ib qho tseem ceeb kom ntseeg tau tias cov khoom siv no ntxiv los ntawm cov khoom noj.

Protein Consumption Rate

Cov qauv protein txhua hnub yog txiav txim siab los ntawm ntau qhov tsis muaj. Ib tug ntawm lawv yog tus nqi loj hlob. Ntawd yog, cov menyuam yaus nyob rau lub sijhawm ntawm kev loj hlob nquag xav tau cov protein ntau dua li cov neeg laus.

Protein noj ib hnub twg:

  • cov menyuam yaus txog 3 xyoos - 2,2 g ib kg ntawm qhov hnyav;
  • los ntawm 3 mus rau 5 xyoos - 1,2 g ib kg ntawm qhov hnyav;
  • cov neeg laus - 0,8 g ib kg ntawm qhov hnyav.

Cov neeg uas xav ua kom cov nqaij pob txha kuj xav tau kev noj cov protein ntau ntxiv.

Qhov chaw ntawm cov protein:

  • nqaij nruab deg;
  • nqaij ntshiv;
  • noog;
  • qe;
  • noob taum;
  • taum pauv;
  • soy khoom;
  • noob;
  • chaw yuj nyuj.

Proteins los ntawm cov zaub mov cog, raws li txoj cai, muaj cov roj tsawg thiab cov roj cholesterol, muab lub cev nrog fiber ntau thiab lwm yam khoom noj tseem ceeb.

Kev ua kom muaj protein ntau hauv lub cev yog ua tiav los ntawm kev muab cov amino acids tsim nyog.

Txhua hnub xav tau cov amino acids
lub npeCov menyuam 4-6 hlis10-12 xyooCov neeg laus
Gistidin29--
isoleucine882810
ntxhawj1502810
lysine994912
Methionine thiab cysteine722413
Phenylalanine thiab tyrosine1202414
threonine74307
tryptophan1943
valine932813
Txhua yam tseem ceeb amino acids (tshwj tsis yog histidine)71523186

Dab tsi yog amino acids?

Proteins yog tsim los ntawm me me molecules (amino acids) txuas ua ke. Cov qauv ntawm cov protein zoo li cov hlaws dai ntawm ib txoj hlua. Cov activated protein yuav siv sij hawm qhov sib txawv me ntsis - ib tug peb-dimensional qauv (cov saw twists thiab qhwv ib ncig ntawm nws tus kheej, tsim ib hom pob). Zoo li carbohydrates, amino acids yog tsim los ntawm carbon, hydrogen, thiab oxygen. Tab sis tsis zoo li lawv, lawv kuj muaj nitrogen.

Nws yog ib qho tseem ceeb uas cov protein tuaj nyob rau hauv ntau qhov sib txawv. Qee cov amino acid chains luv luv thiab muaj 50 lub ntsiab lus, tab sis feem ntau muaj 200-400. Cov proteins ntawm tus kheej tuaj yeem ua ke thiab tsim cov protein complexes.

Cov protein ntau tshaj plaws yog cov pob txha, tawv nqaij, rau tes, plaub hau, hniav. Lawv yog tsim los ntawm collagen, elastin thiab keratin. Collagen, piv txwv li, muaj 3 amino acids twisted rau hauv ib tug ntev cylindrical saw. Cov saw no khi rau lwm cov hlua collagen thiab tsim cov thooj voos kheej kheej uas muaj zog thiab muaj zog hu ua fibrils. Fibrils tuaj yeem ua ke los ntawm 6 mus rau 20 collagen chains, uas txhais tau hais tias lawv muaj ntau txhiab tus amino acids. Thiab qhov no yog cov qauv ntawm tsuas yog ib qho, noj cais, protein.

Ib qho amino acid zoo ib yam li cov carbohydrate yooj yim - lub cev zom cov qauv protein mus rau lub xeev ntawm cov amino acid ua ntej nqus, ua raws li lub hauv paus ntsiab lus ntawm kev zom zaub mov carbohydrate. Thiab tsuas yog tom qab ntawd zom ib qho me me ntawm ib lub sijhawm.

Qhov twg mus nrhiav cov amino acids?

Tus neeg noj qab haus huv xav tau kwv yees li 40-65 grams ntawm ntau cov amino acids ib hnub. Yog tias lub cev tsis tau txais qhov xav tau ntawm cov protein, nws pib kos cov khoom ntawm nws tus kheej cov leeg, ua rau lawv puas tsuaj. Kev noj cov amino acids tsis txaus tuaj yeem ua rau muaj kev loj hlob stunted, kev loj hlob ntawm cov leeg tsis zoo, cov plaub hau nyias thiab nkig, kab mob ntawm daim tawv nqaij, lub cev tsis muaj zog, thiab lwm yam teeb meem.

Lub hauv paus ntawm cov amino acids yog cov proteins los ntawm cov zaub mov ntawm cov nroj tsuag thiab tsiaj keeb kwm. Cov zaub mov muaj protein ntau tshaj plaws: txiv ntseej, legumes, ntses, nqaij thiab khoom noj siv mis. Hauv cov khoom noj uas ua tiav, cov khoom muaj qee zaum nthuav tawm hauv daim ntawv ntawm peptide - hydrolyzed protein (muaj cov amino chains tsim los ntawm 2-200 amino acids). Cov zaub mov zoo li no yog digested sai thiab yooj yim rau zom.

Qhov tseem ceeb Amino Acids

Muaj 20 ntau yam ntawm cov amino acids thiab tag nrho cov ntawm lawv xav tau los ntawm lub cev, vim hais tias txhua tus muaj kev koom tes hauv kev tsim cov protein ntawm ib theem. Ib nrab ntawm lawv lub cev tuaj yeem ua rau nws tus kheej. Txawm li cas los xij, qhov chaw ntawm 9 ntawm lawv tsuas yog khoom noj xwb. Lawv hu ua qhov tseem ceeb lossis tseem ceeb amino acids. Cov no suav nrog leucine, methionine, phenylalanine, tryptophan thiab lwm yam.

Rau lub cev, qhov tseeb piv ntawm cov amino acids rau ib leeg yog qhov tseem ceeb. Tsiaj zaub mov, piv txwv li, muaj cov amino acids nyob rau tib qhov kev faib ua feem ntawm tib neeg lub cev. Cov proteins los ntawm cov zaub mov cog muaj cov qauv sib txawv me ntsis.

Ntau tus kws tshaj lij noj zaub mov muaj kev txhawj xeeb tias cov neeg tsis noj nqaij, tsis kam noj nqaij, tsis tau txais tag nrho cov protein tsim nyog hauv kev ntsuas tag nrho. Lwm cov kws tshawb fawb tsis lees paub qhov kev xav no. Lawv tau hais tias: txij li cov zaub mov sib txawv muaj cov amino acids sib txawv, tom qab ntawd los ntawm kev noj ntau yam khoom noj (los ntawm cov nplej, legumes, thiab lwm yam zaub), nws yog qhov tseeb kom tau txais tag nrho cov khoom tseem ceeb. Tsis tas li ntawd, qee cov zaub mov cog, xws li cov kua txiv hmab txiv ntoo, muaj cov protein uas zoo sib xws rau cov proteins uas pom hauv cov nqaij.

Rog thiab undeservedly phem lub koob npe nrov

Cov rog, lossis lipids, tej zaum yog qhov nyuaj tshaj plaws macromolecules hauv cov zaub mov. Muaj ntau hom lipids.

Hmoov tsis zoo, cov rog tau txais qhov phem rap, ib feem vim tias cov calorie ntau ntau tau hloov mus rau hauv lub cev rog. Qhov thib ob yog vim li cas saturated lipids, trans rog, roj cholesterol yog qhov ua rau muaj ntau yam teeb meem kev noj qab haus huv (los ntawm kab mob plawv mus rau kev rog).

Txawm li cas los xij, qhov tseeb yog tias tsis yog tag nrho cov rog tsis zoo. Feem ntau ntawm lawv, ntawm qhov tsis sib xws, yog qhov tseem ceeb rau lub cev. Yog li ntawd, thaum nws los txog rau cov rog, koj yuav tsum muaj peev xwm paub qhov txawv ntawm qhov zoo thiab qhov tsis zoo ntawm kev noj qab haus huv, kom nkag siab tias hom lipids tuaj yeem tau txais los ntawm cov khoom noj tshwj xeeb.

Raws li cov kws paub txog kev noj zaub mov, cov calories noj txhua hnub ntawm 25-35 feem pua ​​yuav tsum muaj cov rog zoo.

Lub luag haujlwm hauv lub cev:

  • txhawb kev loj hlob thiab kev loj hlob ib txwm;
  • ua hauj lwm raws li lub zog;
  • qhov tseem ceeb rau kev nqus cov rog-soluble vitamins;
  • yog ib feem ntawm lub tsev khoom siv rau cov hlwb;
  • tiv thaiv kev puas tsuaj rau hauv nruab nrog cev thaum taug kev, dhia, khiav, ntog vim kev poob qis.

Cov rog, zoo li lwm yam macromolecules, yog tsim los ntawm carbon, hydrogen, thiab oxygen. Tab sis lub peculiarity ntawm lawv cov qauv yog tias lawv yog insoluble nyob rau hauv dej. Cov no yog cov khoom hu ua hydrophobic. Cov rog tau tawg ua fatty acids thiab glycerol. Lawv yog cov tseem ceeb rau cov ntaub so ntswg loj hlob thiab tsim cov tshuaj hormones.

Hom rog

Los ntawm cov khoom siv tshuaj, cov rog yog saturated, monounsaturated thiab polyunsaturated.

Saturated lipids: "phem" rog, koj yog leej twg?

Saturated lipids yog tsim los ntawm txoj cai molecules. Lawv khaws lawv cov ntaub ntawv zoo ntawm chav tsev kub (tshwj tsis yog xibtes thiab txiv maj phaub roj). Qhov chaw ntawm cov rog li no: butter thiab rog muaj nyob hauv cov nqaij.

Ntau tshaj 50 xyoo dhau los, cov kws tshawb fawb tau pib tham txog kev sib raug zoo ntawm cov roj saturated thiab qhov nce hauv cov roj cholesterol, uas yog qhov ua rau atherosclerosis, kab mob plawv. Kev lag luam zaub mov tau teb sai sai rau cov kws tshawb fawb cov lus hais - cov khoom lag luam "tsis muaj rog" lossis "tsis muaj rog" tau tshwm sim nyob rau ntawm cov khw muag khoom loj.

Kev noj ntau dhau ntawm cov roj saturated thiab qhov tseeb tuaj yeem cuam tshuam kev noj qab haus huv. Tab sis qhov teeb meem yog qhov tseeb hais txog tsuas yog cov rog saturated tau kis mus rau lwm hom lipids xav tau los ntawm lub cev.

Saturated fats muaj nyob rau hauv ntau qhov ntau hauv cov khoom noj nqaij, tshwj xeeb hauv kev txiav nrog cov rog dawb. Kev txo qis koj qhov kev noj cov roj saturated yog ib lub tswv yim zoo. Txawm li cas los xij, koj tsis tuaj yeem tsis lees paub tag nrho cov lipids. Nws yog ib qho tseem ceeb uas yuav tsum tau coj mus rau hauv tus account qhov tseeb tias lub paj hlwb yuav luag 60% ntawm cov ntaub so ntswg adipose.

Tsis tas li ntawd, kev noj zaub mov tsawg hauv txhua hom rog ua rau muaj kev pheej hmoo ntawm hormonal ntshawv siab, pab txhawb kev loj hlob ntawm cov kab mob plawv, thiab tseem txo qis kev tiv thaiv kab mob thiab lub hlwb ua haujlwm.

Qhov tseem ceeb ntawm cov rog monounsaturated

Monounsaturated fats tau nyiam cov kws tshawb fawb tom qab pom tias cov neeg ua raws li kev noj haus Mediterranean tsis tshua muaj kev mob plawv, mob qog noj ntshav, thiab mob caj dab rheumatoid. Cov kws tshawb fawb tau piav qhia qhov tseeb los ntawm qhov tseeb tias cov khoom noj Mediterranean ib txwm muaj cov roj txiv roj ntau, nplua nuj nyob hauv monounsaturated oleic fatty acid. Ntxiv rau txiv ntseej, avocados, almonds, thiab cashews yog nplua nuj nyob rau hauv monounsaturated lipids.

Monounsaturated fats (piv txwv li, txiv roj roj) nyob rau hauv chav tsev kub khaws cov qauv ntawm cov kua, tab sis harden nyob rau hauv lub tub yees.

Cov kws tshawb fawb txuas ntxiv ua cov kev sim thiab ua pov thawj lawv txoj kev xav txog cov txiaj ntsig zoo ntawm cov rog monounsaturated. Tab sis tsis muaj tsawg zog kawm txog kev ua haujlwm ntawm polyunsaturated lipids, tshwj xeeb, omega-3 fatty acids.

Polyunsaturated tshuaj

Polyunsaturated fats (PUFA) muaj cov molecules, qhov xwm txheej ntawm cov ntawv cog lus uas txawv ntawm lwm cov lipids. Qhov no yog qhov tsis pub leejtwg paub vim li cas lawv tseem ua kua ntawm qhov kub thiab txias.

Muaj ntau cov rog polyunsaturated. Feem ntau ntawm lawv tuaj yeem tsim los ntawm ib tus neeg ntawm nws tus kheej, tshwj tsis yog rau Omega-6 thiab Omega-3. Thiab txij li cov fatty acids no yog qhov tseem ceeb rau tib neeg, nws yog ib qho tseem ceeb uas yuav tsum tau muab lawv cov khw muag khoom noj.

Polyunsaturated lipids muaj nyob rau hauv ntau cov roj los ntawm cov nplej thiab noob (piv txwv li, linseed roj).

Qhov tseem ceeb Omega-3 thiab Omega-6

Thaum nws los txog rau lipids, ib tus tsis tuaj yeem hnov ​​​​qab txog qhov tseem ceeb fatty acids - linoleic (Omega-6) thiab linolenic (Omega-3). Lawv tsim nyog rau kev tsim cov lipids lom (eicosanoids), suav nrog prostaglandins, thromboxanes, prostacyclins thiab leukotrienes. Kev noj zaub mov tsis tu ncua ntawm omega-3 fatty acids tiv thaiv kev txhim kho kab mob plawv.

Lub cev xav tau cov fatty acids tseem ceeb sib txawv raws hnub nyoog.

Rau cov neeg laus:

  • linoleic acid - 2% ntawm calories txhua hnub;
  • linolenic acid - 0,5% ntawm tag nrho cov calories.

Linoleic acid, tseem hu ua Omega-6, muaj nyob rau hauv ntau cov roj ntawm cereals, ceev, taum, sunflower noob, noob hnav, pob kws, taum pauv, txiv laum huab xeeb, taub dag. Omega-6 deficiency tsis tshua muaj, vim tias qhov no fatty acid muaj nyob hauv ntau cov khoom noj. Ntxiv rau cov uas twb tau hais lawm, nqaij nyuj thiab nqaij qaib yog qhov zoo ntawm linoleic acid.

Qhov tsis muaj omega-3 (linolenic acid) yog txuam nrog kev loj hlob ntawm cov kab mob xws li mob ntev (los ntawm cov txheej txheem plab hnyuv mus rau rheumatoid mob caj dab), kab mob plawv, cuam tshuam thiab hyperactivity. Alpha-linolenic acid muaj nyob rau hauv ntau ntau nyob rau hauv taub dag, linseed, rapeseed, soybean roj, ib co nplooj zaub, tab sis feem ntau ntawm tag nrho cov nyob rau hauv oily hiav txwv ntses.

Tab sis nws tsis txaus tsuas yog haus omega-3 thiab omega-6 tsis tu ncua. Nws yog ib qho tseem ceeb kom ua raws li ib qho piv txwv ntawm cov fatty acids no. Nutritionists qhia qhov zoo ntawm omega-3 rau omega-6 yog 1: 2. Txawm li cas los xij, hauv kev xyaum, rau ntau tus, qhov piv txwv no yog 1:25. Txhawm rau kom ua tiav qhov txiaj ntsig zoo dua, nws yog ib qho tseem ceeb kom txo qis omega-6 hauv kev noj haus thiab nce omega-3. Qhov no tuaj yeem ua tiav tau yooj yim los ntawm kev txo qis kev noj cov nqaij, khoom noj siv mis thiab cov khoom noj ua kom zoo. Tab sis tib lub sijhawm, ntawm qhov tsis sib xws, nce cov ntses (nyiam dua salmon), roj flaxseed, walnuts, zaub ntsuab nplooj.

"Zoo" rog

Ib nrab hydrogenation ntawm unsaturated fatty acids (siv nyob rau hauv cov khoom noj khoom haus kev lag luam) ua rau lub tsim ntawm trans fats. Lawv txawm nyob rau hauv chav tsev kub khaws ib qho khoom los yog semi-khoom zoo nkauj. Muaj ntau cov roj ntsha trans fatty acids muaj nyob rau hauv ncuav qab zib, ncuav qab zib, crackers, chips. Hauv kev ua noj, cov khoom no yog siv los txuas ntxiv lub txee lub neej ntawm confectionery. Tab sis cov rog trans ua rau nce qib ntawm cov roj cholesterol hauv cov ntshav, uas tuaj yeem ua rau muaj kev loj hlob ntawm cov kab mob plawv.

Ib qho ntawm cov haujlwm tseem ceeb tshaj plaws ntawm lipids yog tias lawv yog cov khoom tseem ceeb ntawm daim nyias nyias hauv txhua lub hlwb ntawm tib neeg lub cev. Tab sis ntau hom rog - unsaturated, monounsaturated, thiab polyunsaturated - xav tau ntau npaum li cas. Cells feem ntau xav tau polyunsaturated thiab ib nrab monounsaturated hom. Lawv tso cai rau cov membranes nyob twj ywm thiab txav tau yooj yim. Thaum cov roj saturated siab dhau lawm, cell membranes ua nruj, lawv cov functionality txo, lawv poob lub peev xwm los tiv thaiv cov sab hauv cov hlwb, kom dhau cov tshuaj yaj nyob rau hauv dej los ntawm lawv.

Qhov chaw ntawm lipids hauv cov khoom noj

Monounsaturated rog:

  • txiv roj roj;
  • txiv laum huab xeeb;
  • avocado;
  • noob;
  • txiv ntoo.

Polyunsaturated rog:

  • pob kws roj;
  • taum roj;
  • linseed yog'i;
  • roj oily;
  • walnuts;
  • qee cov noob.

Rog Rog:

  • nqaij liab rog;
  • chaw yuj nyuj;
  • yog ';
  • Xibtes roj;
  • Txiv maj phaub roj;
  • cheese;
  • mis nyuj qab zib.

Trans rog:

  • margarine;
  • kis mus;
  • khoom qab zib;
  • chips;
  • belyashi.

Yuav ua li cas lub cev siv cov protein, carbohydrates thiab cov rog

Tib neeg lub cev yog lub tshuab zoo kawg nkaus, muaj peev xwm kawm kom muaj sia nyob ntawm txhua yam khoom noj, hloov mus rau ntau yam kev noj haus. Qhov peev xwm no tau txais txiaj ntsig los ntawm nws cov poj koob yawm txwv, uas qhov zaus ntawm kev noj zaub mov thiab kev noj haus yog nyob ntawm cov ntsiab lus (kev yos hav zoov ua tiav lossis, piv txwv li, qhov zoo ntawm cov txiv hmab txiv ntoo sau nyob ib puag ncig).

Ib tug neeg niaj hnub no tau txais calorie ntau ntau thiab tsis siv zog ntau. Thiab tag nrho cov teeb meem kev noj haus uas nyob nrog Homo Sapiens yog kev sib xyaw ua ke ntawm macronutrients tseem ceeb rau lub neej, ua kom muaj kev sib npaug ntawm kev noj cov protein, rog thiab carbohydrates. Tab sis txawm qhov no, alas, ua tsis tau rau ntau tus.

Thaum ib tug neeg tom rau hauv ib daim ntawm nqaij, ncuav qab zib, los yog zaub, ib tug complex txheej txheem ntawm digestion pib. Lub cev ua txhua yam khoom noj uas tau noj, rhuav tshem nws mus rau hauv cov organic tshuaj tsawg tshaj plaws. Ib qho kev sib txuam ntawm cov tshuaj lom neeg hloov cov zaub mov los ntawm nws daim ntawv ib txwm ua rau cov khoom siv tshuaj lom neeg uas ua rau roj rau ntau cov txheej txheem. Proteins, carbohydrates thiab rog dhau los ntawm cov txheej txheem metabolic ntev. Thiab txhua tus macronutrient muaj nws tus kheej, tshwj xeeb.

Thaum peb cov khoom muaj nyob rau hauv qhov xav tau, ua ntej ntawm tag nrho cov, cov suab thaj thiab cov rog yog siv los ua lub zog, vim tias muaj kev sib raug zoo ntawm cov metabolism ntawm carbohydrates thiab lipids. Proteins nyob rau lub sijhawm no ua lub hauv paus tsim rau cov leeg, cov tshuaj hormones.

Protein muab los ntawm cov khoom noj, lub cev tawg mus rau hauv daim (amino acids), uas yog siv los tsim cov proteins tshiab nrog cov haujlwm tshwj xeeb. Lawv nrawm qee cov tshuaj lom neeg hauv lub cev, pab txhawb kev sib raug zoo ntawm cov hlwb. Nrog rau qhov tsis txaus ntawm carbohydrates thiab cov rog yog ib qhov chaw ntawm lub zog.

Lipids feem ntau muab lub cev nrog yuav luag ib nrab ntawm lub zog nws xav tau. Cov roj uas tau los ntawm cov khoom noj yog tawg mus rau hauv fatty acids, uas yog xa mus rau hauv cov ntshav. Triglycerides khaws cia hauv cov rog rog.

Txawm li cas los xij, carbohydrates tsuas tuaj yeem khaws cia hauv lub cev me me xwb. Tau los ntawm cov zaub mov, lawv kuj tau tawg mus rau hauv me me pieces thiab twb nyob rau hauv daim ntawv ntawm cov piam thaj nkag mus rau hauv lub circulatory system thiab lub siab, cuam tshuam rau cov ntshav qab zib theem. Lub cev yuav txais tau yooj yim dua thiab ua tiav ib feem ntawm cov suab thaj ntau dua li rog. Cov carbohydrates uas tseem tshuav (cov uas lub siab tsis tuaj yeem khaws cia hauv nws tus kheej rau kev tsim cov piam thaj) hloov mus rau hauv cov roj mus ntev. Thaum lub cev xav tias tsis txaus ntawm carbohydrates, nws siv cov rog zoo li no los ntawm kev khaws cia rau lub zog.

Thiab txawm hais tias lipids yog qhov zoo ntawm lub zog rau yuav luag tag nrho lub cev, muaj ntau hom hlwb uas muaj kev xav tau tshwj xeeb. Cov tseem ceeb ntawm cov npe no yog cov neurons (hlwb hlwb). Lawv ua haujlwm zoo yog tias cov khoom noj muaj carbohydrates, tab sis yuav luag tsis tuaj yeem ua haujlwm ntawm cov rog ib leeg. Kev noj zaub mov tsawg-carb yog qhov txaus ntshai rau lub hlwb ua haujlwm.

Protein deficiency tsis muaj tsawg txaus ntshai: nrog rau qhov tsis muaj cov protein, lub cev pib ua rau nws cov leeg nqaij.

hloov rau ntawm lub epilogue

Macronutrients yog siv los ua lub tsev thaiv. Kev noj qab haus huv cov rog saib xyuas kev khaws cia ntawm cov cell membranes thiab tiv thaiv cov txheej txheem inflammatory. Cov ntawv qhia zaub mov ua los ntawm cov khoom tsim nyog yog qhov lees paub tias lub cev yuav tau txais cov carbohydrates yooj yim, "zoo" cov rog thiab cov proteins hauv qhov xav tau.

Tsis tas li ntawd, kev noj zaub mov kom zoo yog ntau yam khoom noj, zaub mov, vitamins thiab kab kawm tseem ceeb rau kev noj qab haus huv. Nws yog kev sib txuas ntawm cov ntsiab lus ntawm tag nrho cov spectrum ntawm cov as-ham uas yuav tiv thaiv cov kab mob thiab kev laus thaum ntxov, muab lub zog tsim nyog thiab lub zog. Zoo, ntawm chav kawm, tsis txhob hnov ​​​​qab txog 6-8 khob dej pom zoo los ntawm kws noj zaub mov, uas tsim nyog rau kev siv cov txheej txheem tshuaj.

Cov lus ntawm cov protein, lipids thiab carbohydrates hauv qee cov khoom
Cov khoom (100 g)Cov nqaijrogrogcarbohydrates
zaub
Qos yaj ywm1,90,119,8
Carrots1,20,27,1
zaub pob1,7-5,3
cucumbers0,8-3
Zucchini0,50,25,6
Txiv lws suav0,5-4,3
Qos kua txob1,2-4,6
spinach3-2,3
Txiv hmab txiv ntoo thiab berries
Mandarin0,7-8,5
Txiv qaub0,8-3,6
Kua0,5-11,4
Txiv duaj0,8-10,5
txiv moj mab0,7-9,8
Txiv pos nphuab1,7-8,1
gooseberries0,7-,9
hnub tim2,4-72,2
Txiv tsawb1,4-22,3
Kashi
Buckwheat12,52,568,1
mov7,10,573,6
Oatmeal13,26,165,6
Pearl barley3,41,273,6
Khoom noj siv mis
Tsev cheese p / w16,89,11,4
Mis25,525,139,3
Kua mis nyeem qaub 1,5%51,43,6
Kefir2,73,14,2
Cov khoom ntawm tsiaj keeb kwm
Nqaij qaib mis20,78,60,5
nyuj18,812,5-
Nqaij npuas n / w16,327,9-
qe12,611,60,8
ntses
Trout24,27,2-
Liab caviar (sturgeon)28,89,8-
River perch18,60,9-
herring17,819,4-
nceb
mushroom3,10,33,3
Mushrooms dawb (tshiab)3,20,51,7
Ceev thiab Noob
Txiv laum huab xeeb26,245,19,6
Walnuts13,761,210,1
Sunflower noob20,652,85,1
Bakery khoom
Rye qhob cij4,60,649,7
Qos yaj ywm, nplej7,82,353,3
Nplej zom110,874,1
mem tes
taum22,41,654,4
Peas231,757,6
taum5,90,28,2
Lentils24,71,253,8
haus
Tshuaj yej--0,3
Kas fes0,1--
Cocoa6,83,983,6
Kev lees paub
Marshmallow0,8-78,3
Chocolate dub5,335,252,5
mis nyuj chocolate6,835,652,3
Vanilla khov3,51123,6
Zib ntab0,8-80,3
marmalade--98,9
Fiber Cov ntsiab lus ntsuas
Cov khoom (100 g)fiber
Xua40 g
Flax-noob25-30 g
qhuav nceb20-25 g
Dried txiv ntoo15 g
mem tes10-13 g
Tag nrho cov khob cij nplej7-9 g
berries5-8 g
Txiv Hmab Txiv Ntoo (qab zib)2-5 g
Avocado6-7 g

Sau ntawv cia Ncua