Carbohydrates yog ib qho tseem ceeb ntawm lub zog rau peb lub cev. Niaj hnub no peb yuav saib cov hom thiab kev ua haujlwm ntawm carbohydrates, thiab nrhiav seb lawv muaj cov khoom noj dab tsi.
Vim li cas ib tug neeg xav tau carbohydrates?
Ua ntej xav txog hom carbohydrates, cia peb saib lawv txoj haujlwm. Tib neeg lub cev ib txwm muaj cov carbohydrate cia nyob rau hauv daim ntawv ntawm glycogen. Nws yog hais txog 0.5 kg. 2/3 ntawm cov khoom no yog nyob rau hauv cov leeg nqaij, thiab lwm feem peb yog nyob rau hauv daim siab. Nyob nruab nrab ntawm cov pluas noj, glycogen tawg mus rau hauv cov piam thaj, yog li ua kom cov piam thaj hloov pauv hauv cov ntshav.
Yog tias tsis noj cov carbohydrates, cov khw muag khoom glycogen khiav tawm tom qab 12-18 teev. Yog tias qhov no tshwm sim, carbohydrates pib tsim los ntawm cov khoom nruab nrab ntawm cov protein metabolism. Cov tshuaj no tseem ceeb heev rau tib neeg, vim lawv, feem ntau yog vim oxidation ntawm qabzib, tsim lub zog hauv peb cov ntaub so ntswg.
Kev tsis txaus
Nrog rau qhov tsis txaus carbohydrate tsis txaus, lub khw glycogen hauv daim siab yog depleted, thiab cov rog pib tso rau hauv nws cov hlwb. Qhov no ua rau degeneration ntawm daim siab thiab cuam tshuam ntawm nws txoj haujlwm. Thaum ib tug neeg noj cov carbohydrates tsis txaus nrog zaub mov, nws lub cev thiab cov ntaub so ntswg pib sivrau lub zog synthesis, tsis tsuas yog protein, tab sis kuj rog. Kev zom cov rog ntau ntxiv ua rau muaj kev cuam tshuam ntawm cov txheej txheem metabolic. Yog vim li cas rau qhov no yog lub nrawm tsim ntawm ketones (qhov nto moo tshaj plaws ntawm lawv yog acetone) thiab lawv cov tsub zuj zuj hauv lub cev. Thaum cov ketones tsim ntau dhau, qhov chaw sab hauv ntawm lub cev "acidifies", thiab cov ntaub so ntswg hauv hlwb maj mam pib lom.
Ntaus
Zoo li qhov tsis txaus, qhov ntau ntawm carbohydrates tsis ua rau lub cev zoo. Yog tias ib tus neeg noj carbohydrates ntau dhau lawm, insulin thiab ntshav qabzib nce siab. Yog li ntawd, cov rog rog tau tsim. Nws tshwm sim raws li nram no. Thaum ib tug neeg tsis noj tag nrho ib hnub tom qab noj tshais, thiab thaum yav tsaus ntuj, tom qab tuaj txog tsev los ntawm kev ua hauj lwm, txiav txim siab noj su, tav su tshuaj yej thiab noj hmo nyob rau tib lub sij hawm, lub cev sim nrog ntau carbohydrates. Qhov no yog li cas cov ntshav qab zib nce. Cov tshuaj insulin yuav tsum tau txav cov piam thaj los ntawm cov ntshav mus rau cov ntaub so ntswg. Nws, nyob rau hauv lem, nkag mus rau hauv cov hlab ntsha, stimulates lub synthesis ntawm cov rog.
Ntxiv rau insulin, carbohydrate metabolism yog tswj hwm los ntawm lwm cov tshuaj hormones. Glucocorticoids yog cov tshuaj hormones ntawm adrenal cortex uas txhawb kev tsim cov piam thaj los ntawm cov amino acids hauv daim siab. Tib txheej txheem yog txhim kho los ntawm cov tshuaj hormone glucagon. Kev ua haujlwm ntawm glucocorticoids thiab glucagon yog qhov sib txawv rau insulin.
Norma
Raws li cov qauv, carbohydrates yuav tsum yog 50-60% ntawm calorie cov ntsiab lus ntawm cov zaub mov. Nws yog tsis yooj yim sua kom tshem tawm lawv los ntawm kev noj haus, txawm tias qhov tseeb tias lawv yog ib feem "ua txhaum" hauv kev tsim cov phaus ntxiv.
Carbohydrates: hom, yam khoom
Los ntawm nws cov qauv tshuajCarbohydrates muab faib ua yooj yim thiab complex. Cov qub yog mono- thiab disaccharides, thiab tom kawg yog polysaccharides. Cia peb tsom xam ob chav kawm ntawm cov khoom kom ntxaws ntxiv.
Yooj yim carbohydrates
Glucose. Peb pib xav txog yam yooj yim ntawm carbohydrates nrog qhov tseem ceeb ntawm lawv. Glucose ua raws li cov qauv ntawm cov khoom tseem ceeb ntawm poly- thiab disaccharides. Thaum lub sij hawm metabolism, nws tawg mus rau hauv monosaccharide molecules. Lawv, nyob rau hauv lem, nyob rau hauv lub chav kawm ntawm ib tug complex cov tshuaj tiv thaiv, tig mus rau hauv cov tshuaj uas oxidized rau dej thiab carbon dioxide, uas yog roj rau hlwb.
Glucose yog ib qho tseem ceeb hauv cov metabolism hauv carbohydrate. Thaum cov ntshav poob qis lossis siab ntau ua rau lub cev ua haujlwm tsis zoo (xws li mob ntshav qab zib mellitus), tus neeg muaj kev qaug zog thiab tuaj yeem dhau mus (hypoglycemic coma).
Hauv nws daim ntawv ntshiab, qabzib (raws li monosaccharide) muaj nyob hauv ntau cov zaub thiab txiv hmab txiv ntoo. Cov txiv hmab txiv ntoo hauv qab no tshwj xeeb tshaj yog nplua nuj nyob rau hauv cov khoom no:
- grapes – 7.8%;
- cherries thiab qab zib cherries - 5.5%;
- raspberries - 3.9%;
- strawberries - 2.7%;
- watermelon thiab plum - 2.5%.
Ntawm cov zaub uas nplua nuj nyob hauv qabzib yog: taub dag, zaub qhwv dawb thiab carrots. Lawv muaj txog 2.5% ntawm cov khoom no.
YFructose. Nws yog ib qho ntawm feem ntau cov txiv hmab txiv ntoo carbohydrates. Nws, tsis zoo li cov piam thaj, tuaj yeem nkag los ntawm cov ntshav mus rau hauv cov ntaub so ntswg yam tsis muaj kev koom tes ntawm insulin. Yog li ntawd, fructose yog suav tias yog qhov zoo tshaj plaws ntawm carbohydrates rau cov neeg txom nyem los ntawmntshav qab zib. Ib txhia ntawm nws mus rau daim siab, qhov twg nws hloov mus rau hauv qabzib - ib tug ntau yam ntawm "roj". Cov tshuaj no tuaj yeem ua rau cov ntshav qab zib nce ntxiv, tab sis tsis ntau npaum li lwm cov carbohydrates yooj yim. Fructose hloov mus rau cov rog yooj yim dua li qabzib. Tab sis nws lub ntsiab kom zoo dua yog tias nws yog 2.5 thiab 1.7 lub sij hawm qab zib dua li qabzib thiab sucrose, feem. Yog li ntawd, cov carbohydrates no yog siv los hloov cov suab thaj kom txo cov calorie ntsiab lus ntawm cov zaub mov.
Feem ntau ntawm tag nrho cov fructose muaj nyob hauv cov txiv hmab txiv ntoo, uas yog:
- grapes – 7.7%;
- apples - 5.5%;
- pears - 5.2%;
- cherries thiab qab zib cherries - 4.5%;
- watermelons - 4.3%;
- blackcurrant - 4.2%;
- raspberries - 3.9%;
- strawberries - 2.4%;
- melon – 2.0%.
zaub muaj tsawg fructose. Feem ntau ntawm tag nrho nws tuaj yeem pom nyob rau hauv dawb cabbage. Tsis tas li ntawd, fructose muaj nyob hauv zib ntab - txog 3.7%. Nws paub tseeb tias nws tsis ua rau kab noj hniav.
YGalactose. Xav txog cov hom carbohydrates, peb twb tau ntsib nrog qee yam ntawm cov khoom yooj yim uas tuaj yeem pom hauv cov zaub mov hauv daim ntawv dawb. Galactose tsis yog. Nws tsim cov disaccharide nrog qabzib hu ua lactose (aka mis qab zib), lub ntsiab carbohydrate hauv cov mis nyuj thiab cov khoom tau los ntawm nws.
Y Nyob rau hauv txoj hnyuv, lactose raug rhuav tshem los ntawm enzyme lactase rau hauv qabzib thiab galactose. Qee cov neeg muaj mis nyuj intolerance txuam nrog tsis muaj mis nyuj hauv lub cev.lactase. Nyob rau hauv nws daim ntawv unsplit, lactose yog ib qho khoom noj zoo rau plab hnyuv microflora. Hauv cov khoom noj mis nyuj fermented, tsov ntxhuav feem ntawm cov khoom no yog fermented rau lactic acid. Ua tsaug rau qhov no, cov neeg uas muaj lactase tsis muaj peev xwm haus tau cov kua mis fermented yam tsis muaj qhov tshwm sim tsis zoo. Tsis tas li ntawd, lawv muaj cov kab mob lactic acid uas inhibit qhov kev ua ntawm txoj hnyuv microflora thiab neutralize cov teebmeem ntawm lactose.
Galactose, qhov tsim uas tshwm sim thaum lub sij hawm tawg ntawm lactose, hloov mus rau hauv qabzib hauv lub siab. Yog tias ib tus neeg tsis muaj enzyme uas yog lub luag haujlwm rau cov txheej txheem no, nws tuaj yeem tsim cov kab mob xws li galactosemia. Cov mis nyuj muaj 4.7% lactose, tsev cheese - 1.8-2.8%, qaub cream - 2.6-3.1%, kefir - 3.8-5.1%, yogurt - txog 3%.
Sucrose. Ntawm cov khoom no, peb yuav ua kom tiav peb cov kev xav ntawm hom yooj yim ntawm carbohydrates. Sucrose yog ib qho disaccharide uas tsim los ntawm qabzib thiab fructose. Qab zib muaj 99.5% sucrose. Qab zib yog tawg sai sai los ntawm txoj hnyuv. Glucose thiab fructose yog absorbed rau hauv tib neeg cov ntshav thiab pab tsis tau tsuas yog los ntawm lub zog, tab sis kuj yog lub tseem ceeb tshaj plaws precursor ntawm glycogen nyob rau hauv rog. Vim hais tias qab zib yog cov carb ntshiab uas tsis muaj cov as-ham, ntau tus xa mus rau nws tias yog qhov "calorie dawb huv."
Beets yog cov khoom lag luam nplua nuj tshaj plaws hauv sucrose (8.6%). Ntawm lwm cov txiv hmab txiv ntoo, ib qho tuaj yeem tawm txiv duaj - 6%, melon - 5.9%, plum - 4.8%,tangerines - 4.5%, carrots - 3.5%. Hauv lwm cov zaub thiab txiv hmab txiv ntoo, cov ntsiab lus sucrose nyob ntawm 0.4-0.7%.
Ib ob peb lo lus yuav tsum tau hais txog m altose. Cov carbohydrate no yog tsim los ntawm ob lub qabzib molecules. M altose (m alt qab zib) muaj nyob rau hauv zib mu, molasses, confectionery, m alt thiab npias.
YComplex carbohydrates
Tam sim no cia peb tham txog hom carbohydrates nyuaj. Cov no yog tag nrho cov polysaccharides uas muaj nyob rau hauv tib neeg noj. Nrog qhov tsis tshua muaj qhov tshwj xeeb, cov kua nplaum polymer tuaj yeem pom ntawm lawv.
Starch. Nws yog lub ntsiab carbohydrate digested los ntawm tib neeg. Nws suav txog 80% ntawm carbohydrates noj nrog zaub mov. Cov hmoov txhuv nplej siab muaj nyob hauv cov qos yaj ywm thiab cov khoom lag luam cereal, uas yog: cereals, hmoov, qhob cij. Feem ntau ntawm cov khoom no muaj nyob rau hauv mov - 70% thiab buckwheat - 60%. Ntawm cov cereals, cov hmoov txhuv nplej siab qis tshaj plaws yog pom hauv oatmeal - 49%. Pasta muaj txog li 68% ntawm cov carbohydrates no. Nyob rau hauv cov mov ci, hmoov txhuv nplej siab yog 30-50%, thiab nyob rau hauv rye qhob cij - 33-49%. Qhov no carbohydrate kuj pom nyob rau hauv legumes - 40-44%. Qos yaj ywm muaj txog li 18% cov hmoov txhuv nplej siab, yog li cov neeg noj zaub mov qee zaum faib lawv tsis yog zaub, tab sis raws li cov khoom noj starchy, xws li nplej nrog legumes.
Y Inulin. Qhov no polysaccharide yog ib tug polymer ntawm fructose, uas muaj nyob rau hauv Jerusalem artichoke thiab, rau ib tug tsawg npaum li cas, nyob rau hauv lwm yam nroj tsuag. Cov khoom uas muaj inulin yog tshuaj rau ntshav qab zib thiab nws cov kev tiv thaiv.
Glycogen. Nws yog feem ntau hu ua "tsiaj starch". Nws muajlos ntawm ceg ntawm cov piam thaj molecules thiab pom nyob rau hauv cov khoom tsiaj, uas yog: daim siab - txog li 10% thiab nqaij - txog li 1%.
Zoo kawg
Hnub no peb tau saib cov ntsiab lus ntawm carbohydrates thiab pom tias lawv ua haujlwm li cas. Tam sim no peb txoj hauv kev rau kev noj haus yuav muaj txiaj ntsig ntau dua. Cov ntsiab lus luv luv ntawm cov saum toj no:
- Carbohydrates yog ib qho tseem ceeb ntawm lub zog rau tib neeg.
- Ntau dhau yog phem li tsawg dhau.
- Hom carbohydrates: yooj yim, complex.
- Yooj yim yog mono- thiab disaccharides, thiab complex yog polysaccharides.
