Sunadaran, fats da carbohydrates

Kyakkyawan abinci mai gina jiki wani hadadden kimiyya ne game da abinci da illolinsa ga lafiya. Abubuwan gina jiki waɗanda jiki da kansa ba zai iya haɗawa ba ya kamata su fito daga abinci. Daga cikin abubuwan gina jiki da ake buƙata don rayuwa ta al'ada, sun haɗa da:

• bitamin;
• ma'adanai;
• amino acid;
• fatty acid.

Wasu daga cikin waɗannan sinadarai (magungunan micronutrients) jiki yana buƙata a cikin ƙananan yawa, wasu, akasin haka, ƙari (macronutrients). Rashin kowane abinci mai gina jiki yakan haifar da ci gaba da cututtuka masu tsanani. Yawan wuce gona da iri yana haifar da kiba da matsalolin gefe.

Macronutrients: Bayanan asali

Macronutrients, ko macronutrients, sune abubuwan gina jiki waɗanda ke ba wa jiki makamashi da adadin kuzari. Suna da mahimmanci don ci gaban al'ada, metabolism da kiyaye ayyukan jiki.

Tuni daga sunan, ya zama bayyananne: macronutrients rukuni ne na abubuwan da ake bukata ga mutum a cikin adadi mai yawa. Daga cikin macronutrients akwai: sunadarai, fats, carbohydrates.

Mutane da yawa suna mamakin tambayar menene ya kamata ya zama adadin waɗannan abubuwa a cikin abincin yau da kullun da adadin gram na kowane nau'in ya kamata a karɓa kowace rana. Amma don amsa shi, yana da mahimmanci a fahimci menene waɗannan abubuwan da kuma ayyukan da suke yi.

Wadannan nau'o'in macronutrients guda uku kungiyoyi ne masu rikitarwa, kowannensu ya ƙunshi abubuwa da yawa. Kuna iya cin adadin adadin (a cikin grams) na sunadarai, lipids da carbohydrates kowace rana, amma a lokaci guda samar da jiki tare da microelements daban-daban kowane lokaci, dangane da abun ciki na abubuwa.

Misali, a cikin abinci iri ɗaya na man zaitun da man alade, lipids sun bambanta sosai. Saboda haka, yana da mahimmanci a kula da daidaitaccen abinci da abinci iri-iri don kiyaye jituwa a cikin jiki. Kuma nan da nan ƙarshe na farko: yana da mahimmanci ba da yawa yawan yawan amfani da abubuwa masu amfani da micro da macro (ko da yake wannan ma mahimmanci ne), amma ingancin su.

Amma idan ya zo ga wadatar kalori, yana da daraja tunawa cewa ƙimar makamashi a cikin gram 1:

• carbohydrate - 4 adadin kuzari;
• sunadarai - 4 adadin kuzari;
• mai - 9 adadin kuzari.

Carbohydrates - Daɗaɗan Tushen Makamashi

Carbohydrates hade ne na kwayoyin halitta daban-daban waɗanda ke ba da kusan kashi 45 na kuzari ga jiki. Gaskiya ne, wasu nau'ikan carbohydrates, kamar fiber da sitaci masu juriya, ba sa zama tushen kuzari, amma a lokaci guda suna taka muhimmiyar rawa:

• ƙarfafa lafiyar tsarin narkewa;
• inganta sauƙin narkewar abinci da ɗaukar abubuwan gina jiki;
• kawar da gubobi da gubobi.

Ayyuka a cikin jiki

Carbohydrates da aka samu daga abinci suna rushewa zuwa glucose da sauran monosaccharides. Suna ƙara yawan sukari a cikin plasma, suna ba mutum makamashi. Matsayin mafi yawan carbohydrates shine:

• sune kyakkyawan tushen abinci mai gina jiki;
• duk sel da kyallen jikin jiki suna amfani da su don kuzari;
• tara a cikin ƙwayoyin hanta da kuma cikin ƙwayar tsoka don a kunna idan ya cancanta;
• wajibi ne ga tsarin juyayi, kwakwalwa, tsokoki (musamman, zuciya), kodan;
• tasiri mai amfani akan kiyaye lafiyar hanji.

Carbohydrates sun ƙunshi carbon, hydrogen da oxygen. Akwai carbohydrates masu sauƙi da hadaddun.

Monosaccharide da disaccharides

Sauƙaƙan carbohydrates sun ƙunshi monosaccharides da disaccharides. Suna iya haɓaka matakin glucose da sauri. Mai dadi a dandano, da sauri ya sha, yana samar da jiki tare da makamashi, kuma da sauri ya rushe.

Monosaccharide sukari ne masu sauƙi, saboda sun ƙunshi raka'a ɗaya. A cikin wannan nau'i, jiki na iya shafe su. Ba kamar sauran carbohydrates ba, ba sa buƙatar narkewa yayin narkewa. Saboda haka, monosaccharides daga abinci da sauri shiga cikin jini, kusan nan take ƙara yawan sukari a cikin jini, nan da nan samar da makamashi ga jiki.

Misalan monosaccharides: glucose, fructose, galactose. Ana samun sikari mai sauƙi a cikin adadi daban-daban a cikin abinci daga sassa daban-daban. Babban abun ciki a cikin 'ya'yan itatuwa cikakke da zuma.

Monosaccharide sune mahimman hanyoyin samar da makamashi. Amma cin abinci mai yawa masu sauƙi masu sauƙi ba tare da daidaitawa tare da polysaccharides ko oligosaccharides (wanda ke ɗaukar tsawon lokaci don narkewa kuma don haka samar da jiki da makamashi na dogon lokaci) na iya haifar da karuwa mai yawa a cikin glucose na jini wanda ya biyo baya a cikin matakin.

A sakamakon haka, da farko akwai babban kuma mai kaifi sakin makamashi, wanda aka maye gurbinsa da sauri da jin gajiya. Maimaita irin wannan sauyin yanayi na iya haifar da ciwon sukari.

Disaccharides

Disaccharides sune haɗuwa na 2 monosaccharides. Don disaccharides na:

• lactose (madara sugar);
• sucrose (tebur);
• maltose;
• isomaltose (sukari da aka samu a sakamakon rushewar sitaci).

Disaccharides, kamar monosaccharides, suna ba da abinci dandano mai dadi, kuma jiki yana samar da makamashi mai sauri. Saboda waɗannan kaddarorin sinadarai, ana kuma kiran su da sukari mai sauƙi. A cikin adadi mai yawa ana gabatar da su a cikin abincin da aka sarrafa. Yawan amfani da disaccharide kuma yana iya haifar da haɓakar glucose na jini.

Domin disaccharides yana dauke da sassa 2 na sukari, suna bi ta hanyar cire haɗin gwiwa kafin a shiga cikin jiki. Saboda haka, ga kowane disaccharide, jiki yana da nasa enzyme na narkewa. Don haka, sucrase yana aiki akan sucrose, lactase - akan lactose. Ana samar da enzymes masu mahimmanci a cikin hanji. Assimilation na disaccharides yana ci gaba da sauƙi. Banda shi ne lactose.

Akwai mutanen da aka hana su sinadarin lactase, wanda ke nufin cewa jikinsu ba zai iya karya lactose zuwa abubuwa 2 ba, wanda ke bayyana kansa a cikin abin da ake kira rashin haƙuri na lactose. Wannan yana nufin cewa shan kayan kiwo ga irin waɗannan mutane yana da matsala. Rashin haƙuri ga lactose ya fi kowa a cikin tsofaffi.

Ciwon sukarin da ba a narkar da shi ba a sha kuma yana ba da gudummawa ga haɓakar ƙwayoyin cuta a cikin sashin narkewar abinci waɗanda ba su da amfani ga jiki. A sakamakon haka, wannan yana haifar da kumburi, ƙwannafi da tashin zuciya. Bugu da ƙari, acid ɗin da ƙwayoyin cuta ke samarwa yana ƙara tsananta aikin hanji gaba ɗaya (yana rage ikonsa na narkewar abinci), yana lalata ƙwayoyin tsarin narkewa. Yana da mahimmanci ga irin waɗannan mutane su ƙi abinci, wanda ya ƙunshi lactose. Wasu nazarin sun nuna cewa abubuwan da ake amfani da su na lactobacillus suna da amfani ga waɗannan cututtuka na narkewa.

Polysaccharides: sitaci, cellulose da resistant sitaci

Manyan ƙwayoyin carbohydrate (kamar fiber ko sitaci) haɗuwa ne na monosaccharides da yawa waɗanda aka haɗa tare. Abubuwan da ke cikin wasu daga cikinsu na iya ƙunsar har zuwa ɗaruruwan masu-sukari. Irin wannan hadaddun ana kiransa polysaccharides (daga "poly" - mai yawa). Ƙayyadaddun mahadi masu rikitarwa shine cewa suna ƙara matakin glucose a cikin jiki a hankali, amma suna aiki na dogon lokaci. Complex carbohydrates ne starches da fiber.

Tsire-tsire suna adana kuzarinsu ta hanyar haɗa sukari iri ɗaya da yawa. Irin wannan hadaddun na iya ƙunshi ɗaruruwan (wani lokaci har zuwa dubu da yawa) ƙwayoyin glucose. Kayayyakin shuka (kamar tsaba, waɗanda yakamata su ba da ƙarfi ga harbe) sun ƙunshi sitaci da yawa. Lokacin da ƙaramin shuka ya fara girma, sitaci yana rushewa zuwa glucose kuma yana ba shi makamashin da yake buƙata.

Tsari

Idan mutum yana cin abinci mai sitaci, kamar masara ko dankali, jiki yana amfani da polysaccharides daga gare ta kamar yadda ake amfani da tsire-tsire. Narkewar sitaci yana buƙatar ƙarin lokaci fiye da aiwatar da sarrafa disaccharides.

Don haka, zamu iya cewa sitaci shine tushen makamashi mai dorewa. Ba ya haifar da jikewa mai kaifi na jini tare da sukari, aikin sitaci shine jinkirin jinkirin, daidaito da tsayin daka na ƙarfi a cikin jiki. Kuma an dauke shi zaɓi mai kyau ga lafiya.

Abincin ya ƙunshi nau'ikan sitaci guda biyu:

• amylose;
• amylopectin.

Amylopectin yana narkewa da sauri ta jiki. Tsarin shayar da sitaci abinci yana gaba da matakin rarraba abun cikin ƙananan abubuwa - raka'a ɗaya na carbohydrates.

Cellulose (fiber)

Cellulose na abinci, ko fiber, shima memba ne na polysaccharides, dangin hadaddun carbohydrates. Amma a cikin wannan sinadari, an haɗa tubalan sukari bisa ga ƙa'ida ta ɗan bambanta, kuma jiki ba zai iya karya sarƙoƙin da ke ɗaure su ba. A maimakon haka, cellulose yana wucewa ta cikin ƙananan hanji da ƙanana a cikin ainihin siffarsa. Saboda wannan ingancin, fiber yana yin ayyuka masu mahimmanci ga jiki:

• accelerates kawar da gubobi da slags;
• kawar da maƙarƙashiya.

Ana samun cellulose mai amfani a cikin kayan lambu, hatsi, legumes. Musamman ma, ana samun ƙarin fiber a cikin abincin da ba a sarrafa shi ba. Misali, bran ya ƙunshi mahadi masu yawa, amma riga a cikin gari ba haka bane. Cellulose kuma yana cikin fatar 'ya'yan itace, amma gaba ɗaya baya cikin abubuwan sha da aka yi daga gare su.

An riga an rubuta da yawa game da amfanin fiber. Gwaje-gwaje sun tabbatar da haɗin kai tsakanin abinci mai gina jiki bisa babban abun ciki na fiber, da kuma raguwa a cikin hadarin tasowa cututtuka na oncological, ciki har da cikin hanji da mammary gland. Wasu masu bincike sun bayyana hakan ta hanyar iyawar cellulose na cire guba da guba daga jiki, wanda ke taimakawa wajen narkewar lafiya.

Don haka, abincin da ke ɗauke da fiber mai yawa ya kamata a haɗa su cikin abinci don asarar nauyi. Fiber yana kula da yanayin al'ada na microflora na hanji, wanda rigakafi na jiki ya dogara da shi. Rashin ƙarancin cellulose a cikin abinci yana haifar da maƙarƙashiya, yana ƙara yiwuwar ciwon basur ko ciwon hanji.

Abubuwan da ke da amfani na fiber:

• yana rage yiwuwar tasowa cututtukan zuciya;
• yana hana haɓakar kiba;
• yana rage cholesterol.

Tsayayyen sitaci

Kashi na ƙarshe na polysaccharides, ko hadaddun carbohydrates, sitaci ne mai juriya. Ya samu suna ne saboda ba a iya sarrafa shi a cikin karamar hanji. A sakamakon haka, fili yana aiki kamar cellulose fiye da sitaci. Yin wucewa ta hanyar narkewar abinci da shiga babban hanji, kamar fiber, yana taimakawa wajen samar da kwayoyin cuta masu amfani a cikin hanji. Ana samun sitaci mai juriya a cikin shinkafar daji, sha'ir, alkama gabaɗaya, da buckwheat.

Daga cikin wakilan sugars akwai oligosaccharides. Wannan giciye tsakanin mono- da polysaccharides. Tsarin su zai iya ƙunsar daga 1 zuwa 10 monosaccharides.

Tushen makamashi

Tushen carbohydrates masu sauƙi:

• 'ya'yan itatuwa da' ya'yan itace;
• kayan lambu;
• kayayyakin madara;
• kayan zaki (sukari, zuma, syrup);
• alewa;
• abin sha mai taushi.

Tushen hadaddun carbohydrates:

• kayayyakin yin burodi;
• hatsi;
• taliya;
• shinkafa;
• wake;
• wake;
• kayan lambu masu sitaci;
• kore fis;
• masara.

Yawancin waɗannan samfuran kuma tushen fiber ne. Complex carbohydrates suna cikin mafi yawan kayan lambu, 'ya'yan itatuwa, kwayoyi, tsaba, legumes, kazalika da dukan hatsi.

Menene glycemic index

Yaya sauri kowane nau'in sukari ke haɓaka glucose na jini ana nuna shi ta ma'aunin glycemic. Matsayinsa shine ma'auni daga 1 (mafi jinkirin sakamako akan jiki) zuwa 100 (mafi saurin jikewa, wannan alamar yana daidai da saurin aikin glucose mai tsabta).

Carbohydrates tare da babban ma'aunin glycemic suna haɓaka glucose na jini cikin sauri. Sakamakon haka, adadin insulin a cikin jini yana ƙaruwa, yana haifar da hypoglycemia da yunwa. Duk wannan yana haifar da yin amfani da yawan adadin kuzari, wanda ke nufin nauyin nauyi.

Carbohydrates tare da ƙarancin glycemic index suna ba da gudummawar jinkirin haɓakar glucose na plasma, wanda ke kawar da tsalle-tsalle masu kaifi a cikin samar da insulin. Cin abinci tare da ƙananan GI yana rage haɗarin kiba, ciwon sukari, ko rikitarwa.

Protein - tushen komai

Sunadaran abu ne mai mahimmanci na jiki, kamar yadda suke cikin tsarin mafi yawan kyallen takarda, ciki har da kashi da haɗin kai. An riga an nuna mahimmancin sunadaran sunadaran: "protein" daga Girkanci yana nufin "da farko".

Sunadaran suna da hannu a kusan yawancin matakai a cikin jiki, kasancewa enzymes. Jiki yana buƙatar ci gaba da ci gaba da sunadaran sunadaran da ke maye gurbin matattun ƙwayoyin cuta ko ƙwayoyin da suka lalace. Suna kuma tasiri ga girma da ci gaban kwayoyin halitta. Daga 10 zuwa 35% na adadin kuzari na abincin yau da kullun ya kamata ya fito daga abinci mai gina jiki.

Matsayin sunadaran:

• taimakawa ga ci gaban al'ada na yara da matasa;
• mahimmanci don kula da lafiyar mata masu juna biyu;
• mayar da kyallen takarda;
• karfafa garkuwar jiki;
• samar da jiki da makamashi lokacin da babu isasshen carbohydrates;
• goyan bayan ƙwayar tsoka ( inganta haɓakar tsoka);
• inganta samar da hormones;
• su ne enzymes.

Ta yaya jiki ke amfana daga furotin?

Sunadaran sun lalace zuwa peptides da amino acid. Suna da mahimmanci don haɓakawa da maye gurbin yankunan nama masu lalacewa ko ƙarshen aiki. Amma idan jiki bai sami adadin kuzari da yake buƙata don rayuwa ba, ana iya amfani da furotin a matsayin tushen makamashi.

Daga cikin amino acid guda 20, 9 suna da mahimmanci. Mutum ba zai iya haɗa su ba, don haka yana da mahimmanci don tabbatar da sake cika waɗannan abubuwa daga abinci.

Yawan Amfani da Sunadaran

An ƙaddara ƙa'idar furotin na yau da kullun bisa ga sigogi da yawa. Ɗayan su shine girman girma. Wato, yara a cikin lokacin haɓaka aiki suna buƙatar ƙarin sunadaran fiye da manya.

Abincin furotin a kowace rana:

• yara har zuwa shekaru 3 - 2,2 g da kilogram na nauyi;
• daga shekaru 3 zuwa 5 - 1,2 g da kilogram na nauyi;
• manya - 0,8 g da kilogram na nauyi.

Mutanen da suke son ƙara yawan ƙwayar tsoka kuma suna buƙatar ƙara yawan adadin furotin.

Tushen furotin:

• abincin teku;
• nama mara kyau;
• tsuntsu;
• qwai;
• wake;
• wake;
• kayayyakin waken soya;
• iri;
• kiwo.

Sunadaran daga abinci na shuka, a matsayin mai mulkin, sun ƙunshi ƙananan mai da cholesterol, suna ba da jiki tare da fiber da sauran kayan abinci masu mahimmanci.

Ana samun sake cika furotin a cikin jiki ta hanyar samar da amino acid da ake bukata.

Menene amino acid?

Sunadaran sun ƙunshi ƙananan ƙwayoyin cuta (amino acid) waɗanda aka haɗa tare. Tsarin sunadaran yana kama da beads ɗin da aka ɗaure akan sarkar. Sunadaran da aka kunna yana ɗaukar nau'i daban-daban - tsari mai nau'i uku (sarkar yana jujjuya shi kuma yana kewaye da kansa, yana samar da nau'in ball). Kamar carbohydrates, amino acid sun ƙunshi carbon, hydrogen, da oxygen. Amma ba kamar su ba, sun kuma ƙunshi nitrogen.

Yana da mahimmanci cewa sunadaran suna zuwa da girma dabam. Wasu sassan amino acid gajeru ne kuma sun ƙunshi abubuwa 50, amma yawancin sun ƙunshi 200-400. Sunadaran guda ɗaya na iya haɗawa da samar da abin da ake kira rukunin furotin.

Mafi girman rukunin furotin sune ƙasusuwa, fata, kusoshi, gashi, hakora. Sun ƙunshi collagen, elastin da keratin. Collagen, alal misali, ya ƙunshi amino acid guda 3 waɗanda aka murɗe su zuwa sarƙar siliki mai tsayi. Wannan sarkar tana ɗaure da sauran sarƙoƙi na collagen kuma tana ƙirƙirar silinda masu kauri da ƙarfi waɗanda ake kira fibrils. Fibrils na iya haɗuwa daga sarƙoƙi na collagen 6 zuwa 20, wanda ke nufin cewa suna ɗauke da dubun dubatar amino acid. Kuma wannan shine tsarin guda ɗaya, wanda aka ɗauka daban, furotin.

Amino acid guda ɗaya yayi kama da carbohydrate mai sauƙi - jiki yana rushe tsarin gina jiki zuwa yanayin amino acid kafin sha, yana bin ka'idar narkewar carbohydrate. Kuma bayan haka ne kawai ke narkar da ƙaramin bulo ɗaya a lokaci guda.

Inda za a nemi amino acid?

Mutum mai lafiya yana buƙatar kusan gram 40-65 na amino acid daban-daban kowace rana. Idan jiki bai karbi adadin furotin da ake buƙata ba, ya fara farawa a kan tanadi daga tsokoki na kansa, yana lalata su. Rashin wadataccen abinci na amino acid na iya haifar da takurewar girma, rashin ci gaban tsoka, sirara da karyewar gashi, cututtukan fata, raunin garkuwar jiki, da sauran matsaloli.

Tushen amino acid sunadaran sunadarai ne daga abinci na tsiro da asalin dabba. Mafi yawan abinci mai gina jiki: goro, legumes, kifi, nama da kayan kiwo. A cikin abincin da aka sarrafa, ana gabatar da abu a wasu lokuta a cikin nau'i na peptide - furotin da aka yi da hydrolyzed (ya ƙunshi sarƙoƙin amino waɗanda aka samo daga amino acid 2-200). Irin waɗannan abinci suna narkewa cikin sauri da sauƙin narkewa.

Mahimmancin Amino Acids

Akwai nau'ikan amino acid guda 20 kuma dukkansu jiki na bukatarsu, tunda kowannensu yana da hannu wajen samar da furotin a wani mataki. Rabin su jiki na iya haɗawa da kansa. Duk da haka, tushen 9 daga cikinsu abinci ne kawai. Ana kiran su amino acid masu mahimmanci ko mahimmanci. Wadannan sun hada da leucine, methionine, phenylalanine, tryptophan da sauransu.

Ga jiki, daidaitaccen rabo na amino acid ga juna yana da mahimmanci. Abincin dabbobi, alal misali, yana ɗauke da amino acid daidai gwargwado kamar a jikin ɗan adam. Sunadaran daga abinci shuka suna da ɗan tsari daban-daban.

Yawancin masana abinci mai gina jiki sun damu da cewa masu cin ganyayyaki, ƙin nama, ba sa karɓar duk sunadaran da ake bukata a cikin ma'auni. Sauran masu bincike sun ƙi wannan ka'idar. Sun ba da shawarar cewa: tun da nau'in abinci na shuka ya ƙunshi nau'ikan amino acid daban-daban, sannan ta hanyar cin abinci iri-iri (daga hatsi, legumes, da sauran kayan lambu), yana da kyau a sami dukkan abubuwa masu mahimmanci. Bugu da kari, wasu abinci na shuka, irin su waken soya, suna dauke da sinadari mai kama da sinadarai da ake samu a cikin nama.

Fats da rashin cancantar suna

Fats, ko lipids, watakila sune mafi hadaddun macromolecules a cikin abinci. Akwai nau'ikan lipids da yawa.

Abin baƙin ciki, fats sun sami mummunan rap, wani ɓangare saboda yawan adadin kuzari suna canzawa zuwa kitsen jiki. Dalili na biyu shi ne, cikkaken lipids, trans fats, cholesterol sune sanadin matsalolin lafiya da yawa (daga cututtukan zuciya zuwa kiba).

Duk da haka, gaskiyar ita ce, ba duk kitse ba ne mara kyau. Yawancin su, akasin haka, suna da mahimmanci ga jiki. Sabili da haka, idan yazo da kitse, kuna buƙatar samun damar bambance tsakanin tasirin lafiya mai kyau da mara kyau, don fahimtar irin nau'in lipids za'a iya samu daga abinci na musamman.

Dangane da shawarar masana abinci mai gina jiki, yawan adadin kuzari na yau da kullun da kashi 25-35 ya kamata ya ƙunshi kitse masu lafiya.

Matsayi a cikin jiki:

• inganta ci gaban al'ada da ci gaba;
• zama tushen makamashi;
• da muhimmanci ga sha na mai-mai narkewa bitamin;
• wani bangare ne na kayan gini don sel;
• hana lalacewar gabobin ciki lokacin tafiya, tsalle, gudu, faɗuwa saboda ragi.

Fats, kamar sauran macromolecules, sun ƙunshi carbon, hydrogen, da oxygen. Amma bambancin tsarin su shine cewa ba su iya narkewa a cikin ruwa. Waɗannan su ne abubuwan da ake kira hydrophobic abubuwa. Fats suna rushewa zuwa fatty acids da glycerol. Suna da mahimmanci don haɓakar nama da samar da hormone.

Nau'in Fat

Ta hanyar sinadarai, kitse sun cika, monounsaturated da polyunsaturated.

Cikakkun lipids: “mara kyau” kitse, ku waye?

Cikakkun lipids sun ƙunshi daidaitattun ƙwayoyin cuta. Suna riƙe da ƙaƙƙarfan sifarsu a cikin ɗaki (sai dai dabino da man kwakwa). Tushen irin wannan mai: man shanu da kitsen da ke cikin nama.

Fiye da shekaru 50 da suka wuce, masu bincike sun fara magana game da dangantakar dake tsakanin kitsen mai da kuma yawan karuwar cholesterol na jini, wanda shine dalilin atherosclerosis, cututtukan zuciya. Masana'antar abinci cikin sauri ta mayar da martani ga bayanin masana kimiyya - samfuran "ƙananan kitse" ko "marasa kitse gaba ɗaya" sun bayyana a kan ɗakunan manyan kantuna.

Yawan cin kitse mai kitse da gaskiya na iya yin illa ga lafiya. Amma matsalar ita ce gaskiyar game da kitse na keɓance ya bazu cikin kuskure zuwa wasu nau'ikan lipids ɗin da jiki ke buƙata.

Ana samun cikakken kitse da yawa a cikin kayan nama, musamman a yanka tare da kitse mai ƙarfi. Rage cin kitsen kitse mai kyau ra'ayi ne mai kyau. Koyaya, ba za ku iya ƙin duk lipids ba. Yana da mahimmanci a yi la'akari da gaskiyar cewa kwakwalwa kusan kusan 60% ya ƙunshi adipose tissue.

Bugu da ƙari, rage cin abinci maras nauyi a cikin kowane nau'in mai yana ƙara haɗarin rashin lafiyar hormonal, yana taimakawa wajen bunkasa cututtukan zuciya, kuma yana rage rigakafi da aikin kwakwalwa.

Muhimmancin kitse mai guda ɗaya

Fat ɗin da ba su da yawa sun ja hankalin masana kimiyya bayan da aka lura cewa mutanen da ke bin abincin Rum ba su da yuwuwar kamuwa da cututtukan zuciya, ciwon daji, da cututtukan rheumatoid. Masana kimiyya sun bayyana wannan gaskiyar cewa abincin gargajiya na Bahar Rum ya ƙunshi babban adadin man zaitun, mai arziki a cikin acid fatty acid monounsaturated. Baya ga zaituni, avocado, almonds, da cashews suna da wadatar lipids guda ɗaya.

Mai monounsaturated (misali, man zaitun) a dakin da zafin jiki yana riƙe da tsarin ruwan, amma suna taurare a cikin firiji.

Masana kimiyya sun ci gaba da gudanar da gwaje-gwaje da kuma tabbatar da ka'idarsu game da kaddarorin fa'ida na kitse guda ɗaya. Amma ba ƙasa da rayayye nazarin ayyukan polyunsaturated lipids, musamman, omega-3 fatty acid.

Polyunsaturated abubuwa

Polyunsaturated fats (PUFA) sun ƙunshi kwayoyin halitta, yanayin haɗin gwiwa tsakanin wanda ya bambanta da sauran lipids. Wannan shine sirrin dalilin da yasa suke zama ruwa a ƙananan yanayin zafi.

Akwai mai da yawa da yawa. Yawancin su mutum na iya samar da su da kansa, sai dai Omega-6 da Omega-3. Kuma tun da waɗannan fatty acids ba makawa ba ne ga mutane, yana da mahimmanci a sake cika wuraren ajiyar abinci.

Polyunsaturated lipids suna samuwa a cikin adadi mai yawa a cikin mai daga hatsi da tsaba (misali, man linseed).

Muhimmancin Omega-3 da Omega-6

Idan ya zo ga lipids, ba za a iya mantawa game da mahimman fatty acid - linoleic (Omega-6) da linolenic (Omega-3). Sun zama dole don samuwar lipids masu aiki na halitta (eicosanoids), gami da prostaglandins, thromboxanes, prostacyclins da leukotrienes. Yin amfani da sinadarin omega-3 a kai a kai yana hana ci gaban cututtukan zuciya.

Bukatar jiki don mahimman fatty acids ya bambanta da shekaru.

Ga manya:

• linoleic acid - 2% na adadin kuzari na yau da kullun;
• linolenic acid - 0,5% na jimlar adadin kuzari.

Linoleic acid, wanda kuma aka sani da Omega-6, ana samunsa da yawa a cikin mai daga hatsi, kwayoyi, wake, tsaba sunflower, tsaba, masara, waken soya, gyada, kabewa. Rashin Omega-6 yana da wuya, saboda wannan fatty acid yana cikin abinci da yawa. Baya ga waɗanda aka ambata, naman sa da kaji sune tushen tushen linoleic acid.

Rashin omega-3 (linolenic acid) yana hade da ci gaban cututtuka irin su kumburi na kullum (daga tsarin hanji zuwa cututtuka na rheumatoid), cututtuka na zuciya da jijiyoyin jini, damuwa da hyperactivity. Alpha-linolenic acid ana samunsa da yawa a cikin kabewa, linseed, rapeseed, mai waken soya, wasu kayan lambu masu ganye, amma galibi a cikin kifin teku mai mai.

Amma bai isa ba kawai cin omega-3 da omega-6 akai-akai. Yana da mahimmanci a bi wani ƙayyadaddun rabo tsakanin waɗannan fatty acids. Masana abinci mai gina jiki sun ba da shawarar mafi kyawun rabo na omega-3 zuwa omega-6 shine 1:2. Koyaya, a aikace, ga mutane da yawa, wannan rabo shine 1:25. Don cimma rabo mafi fa'ida, yana da mahimmanci don rage adadin omega-6 a cikin abinci kuma ƙara omega-3. Ana iya samun wannan cikin sauƙi ta hanyar rage cin nama, kiwo da abinci mai tsafta. Amma a lokaci guda, akasin haka, ƙara yawan kifaye (zai fi dacewa salmon), man flaxseed, walnuts, kayan lambu masu launin kore.

"Bad" Fats

Wani ɓangare na hydrogenation na fatty acids (wanda aka yi amfani da shi a masana'antar abinci) yana haifar da samuwar trans fats. Su ko da a cikin zafin jiki na daki mai ƙarfi ko mai ƙarfi. Ana samun babban adadin fatty acid a cikin kukis, da wuri, crackers, kwakwalwan kwamfuta. A cikin dafa abinci, ana amfani da wannan abu don tsawaita rayuwar kayan abinci. Amma masu kitse suna haifar da karuwa a matakin cholesterol a cikin jini, wanda daga baya zai iya haifar da ci gaban cututtukan zuciya.

Daya daga cikin muhimman ayyuka na lipids shine cewa sune babban bangaren membranes a cikin dukkanin kwayoyin jikin mutum. Amma nau'ikan kitse daban-daban - waɗanda ba a cika su ba, waɗanda ba su da yawa, da polyunsaturated - ana buƙatar su ta adadi daban-daban. Sel da farko suna buƙatar nau'in nau'in polyunsaturated da wani ɓangaren monounsaturated. Suna ƙyale membranes su kasance masu sassauƙa da hannu. Lokacin da matakin cikakken kitse ya yi yawa, membranes tantanin halitta ya zama m, aikin su yana raguwa, sun rasa ikon kare sassan cikin sel, don wuce sinadarai narkar da ruwa ta hanyar su.

Tushen lipids a cikin abinci

Mai monounsaturated:

• man zaitun;
• man gyada;
• avocado;
• iri;
• kwayoyi

Polyunsaturated fats:

• man masara;
• man waken soya;
• man linseed;
• mai kifi;
• goro;
• wasu iri.

Tatsuniya:

• jan nama mai mai;
• kiwo;
• man shanu;
• Man dabino;
• Man kwakwa;
• cuku;
• kayan zaki na madara.

Mai Fat:

• margarine;
• yaɗa;
• kayan marmari;
• kwakwalwan kwamfuta;
• belyashi.

Yadda jiki ke amfani da sunadarai, carbohydrates da fats

Jikin ɗan adam na'ura ce mai ban mamaki, mai iya koyon rayuwa akan kowane nau'in abinci, dacewa da nau'ikan abinci iri-iri. An gaji wannan ikon daga kakanninsa, wanda yawan cin abinci da abinci ya dogara da abubuwan da suka dace (nasarar farauta ko, alal misali, ingancin girbin Berry a cikin kusanci).

Mutum na zamani yana samun adadin kuzari da yawa kuma ba tare da kashe kuzari mai yawa ba. Kuma duk matsalolin abinci mai gina jiki da suka rage tare da Homo Sapiens sune daidaitattun haɗin macronutrients masu mahimmanci ga rayuwa, tabbatar da daidaito a cikin cin abinci na sunadarai, fats da carbohydrates. Amma ko da wannan, alas, kasa ga mutane da yawa.

Lokacin da mutum ya ciji a cikin yanki na nama, kek, ko kayan lambu, wani hadadden tsari na narkewa yana farawa. Jiki yana sarrafa kowane yanki na abinci da aka ci, yana karkasa shi zuwa mafi ƙarancin sinadarai. Rukunin halayen sinadarai yana canza abinci daga tsarin sa na yau da kullun zuwa abubuwan sinadarai guda ɗaya waɗanda ke aiki azaman mai don matakai da yawa. Sunadaran, carbohydrates da fats suna tafiya ta hanyar dogon tsari na rayuwa. Kuma kowane macronutrient yana da nasa, na musamman.

Lokacin da waɗannan abubuwa guda uku suka kasance a cikin adadin da ake buƙata, da farko, ana amfani da sukari da mai a matsayin tushen makamashi, saboda akwai dangantaka tsakanin metabolism na carbohydrates da lipids. Sunadaran a wannan lokacin suna aiki a matsayin tushen ginin don tsokoki, hormones.

Protein da aka samu daga abinci, jiki ya watse (amino acid), wanda daga nan ake amfani da su don ƙirƙirar sabbin sunadaran da ke da takamaiman ayyuka. Suna hanzarta wasu halayen sinadarai a cikin jiki, suna ba da gudummawa ga dangantaka tsakanin sel. Tare da rashi na carbohydrates da fats sune tushen makamashi.

Lipids yawanci suna ba wa jiki kusan rabin kuzarin da yake buƙata. Fat ɗin da aka samu daga abinci yana rushewa zuwa fatty acid, waɗanda ake aika cikin jini. Ana adana Triglycerides a cikin ƙwayoyin mai.

Duk da haka, ana iya adana carbohydrates a cikin jiki a cikin ƙananan adadi. An samo su daga abinci, an kuma rushe su cikin ƙananan ƙananan kuma sun riga sun shiga cikin tsarin jini da kuma hanta, suna shafar matakan sukari na jini. Jiki zai fi sauƙi karba da sarrafa babban yanki na sukari fiye da mai. Ragowar carbohydrates (waɗanda hanta ba ta iya adanawa da kanta don samar da glucose) an canza su zuwa kitse na dogon lokaci. Lokacin da jiki ya ji ƙarancin carbohydrates, yana amfani da irin wannan kitse daga ajiyar makamashi.

Kuma ko da yake lipids shine tushen kuzari mai kyau ga kusan dukkanin jiki, akwai nau'ikan sel da yawa waɗanda ke da buƙatu na musamman. Babban wadanda ke cikin wannan jerin sune neurons (kwayoyin kwakwalwa). Suna aiki da kyau idan abincin ya hada da carbohydrates, amma kusan ba zai iya aiki akan mai kadai ba. Abincin ƙarancin carbohydrate yana da haɗari ga aikin ƙwaƙwalwa.

Rashin ƙarancin furotin ba shi da haɗari: tare da rashin sunadarai, jiki ya fara lalata ƙwayoyin tsoka.

maimakon epilogue

Ana amfani da macronutrients azaman tubalan gini. Kitse masu lafiya suna kula da adana ƙwayoyin sel kuma suna hana hanyoyin kumburi. Menu wanda ya ƙunshi samfuran da suka dace shine tabbacin cewa jiki zai karɓi hadaddun carbohydrates, “mai kyau” mai da furotin a cikin adadin da ake buƙata.

Bugu da ƙari, daidaitaccen abinci shine cikakken kewayon abubuwan gina jiki, ma'adanai, bitamin da abubuwan gano abubuwa masu mahimmanci ga lafiya. Yana da haɗin kai na abubuwan da ke cikin cikakken nau'in sinadirai wanda zai kare kariya daga cututtuka da farkon tsufa, samar da makamashi da ƙarfin da ake bukata. To, ba shakka, kar ka manta game da gilashin ruwa na 6-8 da aka ba da shawarar da masana abinci mai gina jiki suka ba da shawarar, waɗanda suka wajaba don aiwatar da hanyoyin sinadarai.