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Kwanan nan, sau da yawa muna jin maganganu irin su masu cutarwa da lafiyayyen carbohydrates, mai sauri da jinkiri, mai sauƙi da rikitarwa. Waɗannan sharuɗɗan sun shahara musamman ga mutane masu lafiya.
Wasu ƙwararrun likitocin sun yi imanin cewa carbohydrates sune ginshiƙan lafiyayyen jiki, ko kuma daidai cin abincinsu. Bayan haka, sakamakon rashin daidaituwa a cikin ma'auni na carbohydrates a cikin jiki shine mummunan yanayi, rashin tausayi, yawan jin tsoro, raguwar tunani da motsa jiki, ciwon sukari mellitus da ƙari mai yawa.
Zai zama mai ban sha'awa da amfani ga mutane da yawa su koyi game da alamomin halayen da halaye masu kyau na ɗaya daga cikin ƙungiyoyin carbohydrates - monosaccharides.
Abinci mai arziki a monosaccharides:
Janar halaye na monosaccharides
Monosaccharide rukuni ne na carbohydrates da ake kira sauƙi sugars. Ba a sanya su ta hanyar ruwa; suna kama da mahaɗan polyhydroxyl mai ɗauke da aldehyde ko ƙungiyoyin ketone. Monosaccharides suna raguwa da sauri, nan da nan suka shiga cikin jini, kuma ba a adana su a cikin ajiyar mai. Wadannan carbohydrates suna da mahimmanci musamman ga aikin kwakwalwa.
Monosaccharides suna da ɗanɗano mai ɗanɗano daban-daban kuma ana iya narkar da su cikin ruwa cikin sauƙi. Wannan nau'i na carbohydrates yana wakiltar abubuwa masu zuwa:
- glucose shine mafi yawan monosaccharide wanda zai iya samuwa a sakamakon rushewar disaccharides da sitaci daga abinci;
- fructose - sauƙin tunawa, baya haifar da yawan sukarin jini;
- galactose shine samfurin rushewar lactose.
A cikin yanayin kyauta, ana samun abubuwa biyu na farko a cikin 'ya'yan itatuwa da furanni. Yawancin lokaci ana haɗa su a cikin kayan lambu, 'ya'yan itatuwa, berries, kuma suna cikin zumar kudan zuma. Galactose ba bangaren abinci bane.
Bayanan tarihi
Masanin Rasha KG Sigismund a karon farko a cikin 1811. Ya yi gwaje-gwaje kuma ya sami glucose ta hanyar hydrolysis na sitaci. A cikin 1844, masanin kimiyar Rasha KG Schmidt ya gabatar da manufar carbohydrates.
A cikin 1927. Masana kimiyya sun gano abubuwan da ke tattare da carbohydrates, wanda ke wakiltar abubuwa na halitta da na roba. Carbohydrates sun fara rarraba zuwa rukuni. Daya daga cikinsu an sanya masa suna “monosaxaridы".
Bukatar yau da kullun don monosaccharides
Dangane da aiki da shekaru, cin abinci na monosaccharides ya kamata ya zama kashi 15-20 na yawan abincin carbohydrate. Don aikin kwakwalwa na yau da kullun, buƙatun yau da kullun don monosaccharides shine 160 - 180 g, wanda shine kashi ɗaya cikin huɗu na duk carbohydrates da aka cinye tare da abinci (300-500 g kowace rana). Misali, idan an ci wani kaso na zuma, to sai a manta da sauran kayan zaki da hatsi har gobe.
A gaban alamun likita, ana iya rage yawan amfani da monosaccharides, amma a hankali rage yawan adadin zuwa 100 g kowace rana.
Bukatar monosaccharides yana ƙaruwa:
- lokacin yin aiki mai nauyi na jiki da horo na wasanni;
- tare da babban nauyin hankali da raguwa mai yawa a cikin ayyukan tunani;
- a lokacin ƙuruciya, lokacin da ake buƙatar makamashi musamman don girma;
- tare da barci da gajiya ta jiki;
- ga masu alamun maye jiki;
- tare da cututtuka na hanta, tsarin juyayi, gastrointestinal tract;
- mummunan yanayi;
- tare da ƙananan nauyin jiki;
- rage kuzari.
Bukatar monosaccharides yana raguwa:
- tare da kiba;
- salon zama;
- ga tsofaffi;
- tare da hauhawar jini.
Narkewar monosaccharides
Monosaccharides suna cikin sauƙi da sauri cikin jiki. Suna ba da saurin haɓakar kuzari a cikin jiki. Sabili da haka, ana ba da shawarar su don ɗaukar nauyi mai ƙarfi na ɗan gajeren lokaci. Suna ba da gudummawa ga saurin haɓakar matakan sukari na jini, don haka ana amfani da su don hypoglycemia. Ya kamata a sarrafa amfani da waɗannan carbohydrates kuma kada a wuce su.
Abubuwan amfani masu amfani na monosaccharides da tasirin su akan jiki
- wadatar jiki da kuzari;
- inganta aikin kwakwalwa;
- kawar da gubobi;
- amfani da rauni na tsokar zuciya;
- wajibi ne don ƙarfafa tsarin rigakafi;
- da kyau gamsar da yunwa, tare da zaɓin zaɓi na samfurori (hatsi, kayan lambu, 'ya'yan itatuwa);
- dawo da ƙarfi bayan motsa jiki;
- ingantacciyar yanayi.
Yin amfani da kayan lambu, waɗanda suke ɗaukar monosaccharides, a zahiri yana da aminci ga waɗanda ke da yanayin ciwon sukari. Amma 'ya'yan itatuwa a cikin wannan yanayin ya kamata a ci tare da taka tsantsan.
Yana da mahimmanci a san cewa amfani da fructose yana rage haɗarin ruɓar haƙori, diathesis, kuma yana taimakawa wajen sarrafa matakan sukari a yanayin yanayin ciwon sukari. Lallai, fructose baya buƙatar insulin don shiga cikin jini da gabobin ciki.
Ya kamata a lura cewa amfanin monosaccharides da galactose ke wakilta shi ne cewa yana taimakawa wajen shayar da calcium, inganta tsarin hanji, kuma yana ƙarfafa tsarin tsarin juyayi.
Glucose yana da matukar mahimmanci saboda yana cikin jini. Wannan shine mafi mahimmancin abincin abinci don makamashi.
Hulɗa da wasu abubuwan
Monosaccharide yana inganta sha na alli da bitamin C. Ba a lalata su a lokacin hydrolysis.
Alamun rashin monosaccharides a cikin jiki:
- rage sukarin jini;
- dizziness;
- yunwa;
- take hakkin tsarin rayuwa;
- raguwa mai kaifi a cikin nauyin jiki;
- ciki.
Alamomin wuce haddi na monosaccharides a cikin jiki:
- cutar hawan jini;
- cin zarafin ma'aunin acid-base;
- dystrophy na hanta;
- rashin haƙuri ga samfuran kiwo.
Abubuwan da ke shafar abun ciki na monosaccharides a cikin jiki
Ainihin, monosaccharides sun shiga jiki tare da abinci. Ana iya haɗa glucose da fructose ta amfani da disaccharides da sitaci.
Monosaccharide don lafiya da lafiya
Daidaitaccen amfani da monosaccharides yana sa jiki yayi aiki, mai ƙarfi, cike da ƙarfi da kuzari. Kwakwalwa tana aiki da ƙarfi, mutum baya barin yanayi mai kyau. Lalle ne, akwai wata mahimmanci mai mahimmanci a cikin abinci mai dadi - amfani da su yana taimakawa wajen samar da hormone na farin ciki.