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Gabatarwa
Jikin mutum yana karɓar carbohydrates da farko daga abincin tsire-tsire. Daya gram na carbohydrates da aka samu kilo kilo hudu.
Kasa da mai, amma wadannan abubuwa cikin sauki jiki yake cinyewa kuma cinye su. Saboda haka, kuɗaɗensu ya fi rabin ƙarfin da ake buƙata.
Dogaro da tsarin carbohydrates ya kasu kashi biyu sauki da hadaddun. Na farko ana kiransa sugars da kuma sitaci na biyu.
Sugars na iya zama mai sauƙi ko mai rikitarwa - dodadar magunguna da kuma disaccharides.
Monoaramin monohydrates
Monosaccharides sun hada da glucose, fructose da galactose. Suna da ɗanɗano mai ɗanɗano mai sauƙi da sauƙi narkewa.
Glucose da sucrose a cikin tsari mai tsabta suna cikin 'ya'yan itatuwa da berries, kuma musamman a cikin kudan zuma. Glucose, mafi mahimmancin sukari, jiki yana amfani da shi musamman don tsoka da tsarin juyayi.
Fructose shine wanda yafi kowa carbohydrate da aka samo a cikin abincin asalin shuka. Wani bangare na fructose yana canzawa cikin hanta zuwa glucose, sauran yana shiga cikin jini kai tsaye.
Galactose shine ba a samu a yanayi ba. An samar da shi a cikin rarrabuwar lactose disaccharide - carbohydrate na asalin dabba wanda ke cikin madara da kayan kiwo.
A cikin galactose na hanta an canza shi zuwa cikin tushen samar da makamashi mai kuzari na duniya. Kuma lactose da ba ya rabuwa ya zama abinci don microflora mai amfani na ɓangaren hanji.
Hakanan disaccharides sucrose, lactose da maltose suma sune sauƙi narkewa sukari. Amma a cikin zaƙi da narkewa a cikin ruwa, suna samar da monosaccharides. sucrose yana samuwa ne daga ƙwayoyin glucose da fructose.
Mafi yawan sucrose yana zuwa teburin mu a cikin abun da ke ciki na gwoza da samfuran sarrafa shi - Sugar. Ya ƙunshi sama da kashi 99.5 na sucrose. Sugar da sauri ya toshe a cikin gastrointestinal tract zuwa glucose da fructose, wanda nan da nan ake shiga cikin jini.
Lactose - madarar sukari - carbohydrate na asalin dabbobi, wanda ya kunshi galactose da glucose.
Don rushewa lactose jiki yana buƙatar enzyme na musamman, lactase. Idan jiki bai samar da shi ba, akwai rashin haƙuri ga madara da kayan kiwo.
maltose, ko sukari malt, ya ƙunshi glucose. Ana samun sa a cikin zuma, giya, malt da molasses.
Hadaddiyar carbohydrates
To hadaddun carbohydrates sun hada da sitaci, pectin da cellulose. Ba su narkewa sosai cikin ruwa kuma suna narkewa a hankali, tare da taimakon enzymes yayin aiwatar da rabuwa da sugars masu sauki, galibi glucose.
Starch yana ɗaukar kashi 80 cikin ɗari na adadin carbohydrates da ke shiga jiki da abinci. Yawancin sitaci da muke samu daga hatsi: alkama, masara, hatsin rai. Dankali ya ƙunshi kusan kashi 20 cikin ɗari.
Ana kiran sitaci asalin dabba glycogen. An hada shi da jiki daga masu ciwon sukari masu sauƙi, amma an samo shi daga kayan nama, inda kashi 1.5-2 ya kasance.
Glycogen yana adana cikin hanta da ƙwayoyin tsoka idan akwai buƙatar gaggawa don ƙarin makamashi. Misali, motsa jiki mai wahala ko damuwa.
Pectin da fiber, waɗanda ake kira bakin zaren abinci jiki yana narkewa sosai, fiye da rabin abin da suke narkewa ta microflora a cikin hanji. Fiber yana da kyau mahimmanci ga aikin al'ada na hanji, motsawar jijiya.
Bugu da ƙari, kumburin fiber na abinci a cikin ciki, yana jinkirin shayar da kitse da carbohydrates, yana ba su damar shiga cikin jini a hankali, ba tare da ajiye ajiyar ba. Pectin da cellulose suna cikin 'ya'yan itatuwa da kayan marmari.
Wani muhimmin yanki na carbohydrates na mutumin zamani yana amfani da shi a cikin sigar na sucrose kunshe a cikin ƙãre kayayyakin, confectionery da zaki sha. Amma wannan carbohydrate ya ba ku kuzari, kuma ba a kashe shi a cikin nau'in ajiyar mai ba, adadin carbohydrates masu sauƙi a cikin abincin bai kamata ya wuce kashi 20-25 ba. Za'a iya saduwa da ma'auni idan an fi son tushen tushen carbohydrates masu rikitarwa da fiber: kayan lambu, 'ya'yan itatuwa, legumes, oatmeal, taliya daga alkama na durum da dukan kayan hatsi.
Ratesimar amfani da Cibiyar Abinci ta haɓaka:
Physiological bukatar a cikin abincin narkewa mai narkewa ga babban mutum shine 50-60% na bukatun makamashi na yau da kullun (daga 257 zuwa 586 g / rana).
Physiological bukatar don carbohydrates na yara har zuwa shekara 13 g / kg na nauyin jiki, ga yara sama da shekara ɗaya daga 170 zuwa 420 g / rana.
Moore game da carbohydrates da sugars suna kallo a bidiyon da ke ƙasa:
