Carbohydrates: Tus nqi los ntawm cov uas pawg raug muab faib mus rau hauv carbohydrates thiab lawv lub luag hauj lwm nyob rau hauv tib neeg lub cev

Carbohydrates yog ib tug ntawm lub ntsiab tseem ceeb yuav tsum tau kom muaj ib qho kev pom lub xeev ntawm tib neeg lub cev. Cov no yog cov ntsiab lwm tus neeg uas lub zog, muaj raws ntawm cov pa roj carbon, hydrogen thiab oxygen. Lawv pom feem ntau nyob rau hauv cov zaub mov ntawm tsob nroj keeb kwm, namely suab thaj, khoom ci, tag nrho-grain cereals thiab nplej, qos yaj ywm, fiber (txiv hmab txiv ntoo, zaub). Nws yog ib tug yuam kev kom ntseeg tau tias cov mis nyuj thiab so feem ntau protein cov khoom noj tsis muaj carbohydrates. Piv txwv li, cov mis nyuj kuj muaj carbohydrates. Lawv yog cov mis nyuj qab zib - lactose. Nyob rau hauv no tsab xov xwm koj yuav kawm uas pab pawg raug muab faib mus rau hauv carbohydrates, thiab cov piv txwv ntawm cov kev sib txawv ntawm cov carbohydrates, raws li zoo raws li yuav tsum tau to taub yuav ua li cas los xam lawv yuav tsum tau txhua hnub norm.

Neeg tseem ceeb ntawm carbohydrates

Yog li ntawd, tam sim no rhuav, uas pawg raug muab faib mus rau hauv carbohydrates. Kws txawj qhia peb tseem ceeb ntawm kev carbohydrates: monosaccharides, disaccharides thiab polysaccharides. Yuav kom to taub lawv sib txawv, saib txhua pab pawg neeg nyob rau hauv ntau yam.

• Monosaccharides - lawv yog cov yooj yim suab thaj. Nyob rau hauv ib tug loj tus naj npawb muaj nyob rau hauv lub txiv hmab qab zib (glucose), txiv hmab txiv ntoo qab zib (fructose) thiab lwm yam Monosaccharides txig yaj nyob rau hauv cov kua, muab nws ib tug Sweet saj.
• Disaccharides - qhov no pab pawg neeg ntawm carbohydrates, uas yog phua rau hauv ob monosaccharides. Lawv yog cov tseem tag soluble nyob rau hauv dej thiab muaj ib tug tsos rau hauv lub palate.
• Polysaccharides - lub xeem pab pawg neeg, uas yog ib tug complex carbohydrates uas tsis yaj nyob rau hauv lub cev, tsis muaj ib tug hais saj thiab muaj ntau monosaccharides. Cias muab, qhov no glucose polymers: peb txhua tus yeej paub cov hmoov txhuv nplej (cia carbohydrate ntawm cov nroj tsuag), cellulose (cog cell phab ntsa), glycogen (a carbohydrate hloov fungi thiab tsiaj), chitin, peptidoglycan (murein).

Lub carbohydrates uas pab pawg neeg lub tib neeg lub cev xav tau kev pab feem ntau

Xav rau lo lus nug ntawm uas pawg raug muab faib mus rau hauv carbohydrates, yog tsim nyog sau cia hais tias feem ntau ntawm lawv muaj raws nraim nyob rau hauv cov zaub mov ntawm tsob nroj keeb kwm. Lawv muaj xws li ib tug lossis loj npaum li cas ntawm cov vitamins thiab as-ham, ces tus carbohydrates yuav tsum tam sim no nyob rau hauv cov khoom noj ntawm txhua tus neeg, ua ib tug noj qab nyob zoo thiab nquag txoj kev ua neej. Yuav kom muab lub cev nrog rau cov tshuaj, koj yuav tsum haus kom ntau li ntau tau nplej (cereal, mov, khob cij, thiab lwm yam), cov zaub thiab txiv hmab txiv ntoo.

Qabzib, piv txwv li, kev qab zib - tshwj xeeb tshaj yog pab tau rau cov tib neeg tivthaiv vim hais tias nws muaj kev pab los ntawm cov hlwb kev ua si. Cov suab thaj thaum lub sij hawm kev zom yuav luag tam sim ntawd absorbed rau hauv cov hlab ntsha, li no ua rau cov theem ntawm cov kua dej los. Thaum lub sij hawm no, tus neeg muaj kev xyiv fab thiab zoo siab, li ntawd, qab zib yog xav tau ib cov tshuaj uas, thaum ntau tau ntawm hom thiab tej yam tsis zoo rau tag nrho noj qab haus huv. Uas yog vim li cas lub nkag teb chaws ntawm qab zib rau hauv lub cev yuav tsum tau saib xyuas, txawm li cas los, rau kiag tso tseg nws tsis tau, nyob rau hauv qhov tseeb, qabzib yog ib tug spare hwj chim qhov twg los. Nyob rau hauv lub cev nws yog hloov dua siab tshiab rau hauv glycogen thiab muab cia rau hauv lub siab thiab lub zog. Thaum lub sij hawm ntawm lub splitting ntawm glycogen nqaij ua hauj lwm yog ua, yog li ntawd, peb yuav tsum tau tas li muaj lub pom npaum li cas ntawm nws lub cev.

carbohydrate tsawg cai

Txij li thaum tag nrho cov carbohydrate pab pawg muaj lawv tus kheej tshwj xeeb nta thiab lawv tau yuav tsum kom meej meej dosing. Piv txwv li, polysaccharides, nyob rau hauv sib piv rau monosaccharides yuav tsum tau noj nyob rau hauv siab nyiaj. Nyob rau hauv raws li niaj hnub noj haus yuav tsum tau, carbohydrates yuav tsum tau ua li ib nrab ntawm cov hnub noj cov zaub mov, piv txwv li kwv yees li 50% - 60%.

Muab xam rau ntawm tus nqi ntawm cov carbohydrates yuav tsum tau rau lub neej

Rau txhua pab pawg neeg ntawm cov neeg yuav tsum tau sib txawv nqi ntawm lub zog. Piv txwv li, rau cov me nyuam hnub nyoog 1 mus rau 12 lub hlis physiological xav tau carbohydrates yog nyob rau hauv ntau 13 grams tauj ib kilogram ntawm qhov ceeb thawj, nws yuav tsum tsis txhob yuav tsis nco qab lawm, uas pawg raug muab faib carbohydrates tam sim no nyob rau hauv tus me nyuam txoj kev noj haus. Rau cov neeg laus hnub nyoog 18 mus rau 30 xyoo, cov hnub tus nqi ntawm carbohydrates txawv nyob ntawm seb cov kev ua ub. Yog li ntawd, rau cov txiv neej thiab cov poj niam koom nyob rau hauv kev puas hlwb zog, noj npaum li cas ntawm hais txog 5 grams tauj ib 1 kilogram ntawm lub cev hnyav. Thiaj li, nyob rau hauv ib txwm hnyav noj qab nyob zoo tus neeg xav tau kev pab txog 300 grams ntawm carbohydrates ib hnub twg. Nyob rau hauv pem teb, qhov no xam yog tseem hloov. Yog hais tias ib tug neeg yog koom feem ntau nyob rau hauv hnyav lub cev ua zog los yog kev ua si, thaum xam xyuas cov cai ntawm carbohydrates nram qab no mis: 8 grams tauj ib 1 kilogram ntawm ib txwm ceeb thawj. Ntxiv mus, nyob rau hauv cov ntaub ntawv no, kuj coj mus rau hauv tus account, uas pawg raug muab faib carbohydrates los ntawm zaub mov. Qhov saum toj no mis tso cai rau xam tus naj npawb ntawm yeej complex carbohydrates - polysaccharides.

Approximate qab zib noj nqi rau tej pab pawg ntawm cov neeg

Nrog hais txog lub qab zib, ces nyob hauv cov ntshiab daim ntawv no, nws yog sucrose (fructose thiab piam thaj molecule). Rau ib tug neeg laus qhov zoo tshaj plaws tsuas yog 10% ntawm cov qab zib nyob rau hauv tus naj npawb ntawm cov calories noj ib hnub twg. Yuav kom leej, cov poj niam laus xav tau txhua txhua hnub kwv yees li 35-45 grams ntawm ntshiab qab zib, nyob rau hauv cov txiv neej, qhov no daim duab dua - 45-50 grams. Rau cov neeg uas muaj kev koom koom nyob rau hauv lub cev ua zog, lub cev npaum li cas ntawm sucrose xws li ntawm 75 mus 105 grams. Cov nuj nqis cia ib tug neeg mus nqa tawm kev ua ub no tsis muaj kev tsis muaj zog thiab lub zog. Nrog hais txog kev noj haus fiber (fiber), lawv muaj pes tsawg yuav tsum tau txiav txim ib lub zuj zus raws li tau zoo, noj mus rau hauv tus account yog txivneej los pojniam, hnub nyoog, hnyav thiab kev ua si theem (tsawg kawg yog 20 grams).

Yog li, txiav txim uas peb pab yog muab faib mus rau hauv carbohydrates, thiab to taub qhov tseem ceeb ntawm lub cev, txhua tus neeg muaj peev xwm ntawm nws tus kheej xam yuav tsum tau npaum li cas ntawm lawv rau lub neej, thiab lag luam.