Kodi chakudya ndi chiyani, mitundu yayikulu ndi chiyani?

Zamkati

• Zomwe zili zofunika
• Kodi pali gwero lina la mphamvu kupatula shuga?
• Mitundu ya chakudya
• 1. Zosavuta
• 2. Zovuta
• Kodi zakudya zama carbohydrate ndi chiyani?
• Momwe kagayidwe kababaydihydrate kamachitikira

Zakudya zamadzimadzi, zomwe zimadziwikanso kuti ma carbohydrate kapena saccharides, ndi mamolekyu omwe ali ndi kapangidwe ka kaboni, oxygen ndi haidrojeni, omwe ntchito yake yayikulu ndikupatsa mphamvu mthupi, popeza 1 gramu ya chakudya imafanana ndi 4 Kcal, yomwe imakhala pafupifupi 50 mpaka 60% ya zakudya.

Zitsanzo zina za zakudya zomwe zili ndi chakudya ndi mpunga, oats, uchi, shuga, mbatata, mwa zina, zomwe zitha kugawa chakudya chophweka komanso chovuta, malinga ndi kapangidwe kake ka mamolekyulu.

Zomwe zili zofunika

Zakudya zam'madzi ndizomwe zimapangitsa kuti thupi likhale ndi mphamvu m'thupi chifukwa, panthawi yopukusa magazi, shuga amapangidwa, omwe ndi omwe amasankhidwa ndi maselo kuti apange mphamvu, yomwe imagwetsa molekyulu iyi kukhala ATP, yogwiritsidwa ntchito munjira zosiyanasiyana zamagetsi, kuti magwiridwe antchito oyenera thupi. Glucose imagwiritsidwa ntchito kwambiri ndi ubongo, womwe umagwiritsa ntchito pafupifupi 120 g, mwa 160 g yonse yomwe imagwiritsidwa ntchito tsiku lililonse.

Kuphatikiza apo, gawo lina la shuga lomwe limapangidwa limasungidwa mu mawonekedwe a glycogen m'chiwindi, ndipo gawo laling'ono limasungidwa mu minofu, pazochitika zomwe thupi limafunikira, monga nthawi zosala kudya, kukhala tcheru kapena kagayidwe kachakudya. nkhawa, mwachitsanzo.

Kugwiritsa ntchito chakudya ndikofunikanso kuteteza minofu, chifukwa kusowa kwa glucose kumathandizira kuchepa kwa minofu. CHIKWANGWANI ndi mtundu wa zimam'patsa mphamvu, zomwe, ngakhale sizimapukusidwa mu shuga, ndizofunikira pakudya, chifukwa zimachepetsa kuyamwa kwa cholesterol, zimathandizira kukhala ndi shuga wamagazi, zimakulitsa matumbo ndipo zimakulitsa kuchuluka kwa chopondapo, kupewa kudzimbidwa.

Kodi pali gwero lina la mphamvu kupatula shuga?

Inde. Thupi likagwiritsa ntchito nkhokwe zosungunuka ndi shuga ndipo silimadya chakudya chama carbohydrate kapena ngati chakumwa sichokwanira, thupi limayamba kugwiritsa ntchito mafuta amthupi kupangira mphamvu (ATP), m'malo mwa glucose ndimatupi a ketone.

Mitundu ya chakudya

Zakudya zamagulu zimatha kugawidwa molingana ndi zovuta zawo, kukhala:

1. Zosavuta

Zakudya zamadzimadzi osavuta ndi mayunitsi omwe akaphatikizidwa amapanga chakudya chambiri. Zitsanzo za chakudya chosavuta ndi shuga, ribose, xylose, galactose ndi fructose. Mukamadya gawo la zimam'patsa mphamvu, molekyulu yovutayi imawola pamlingo wam'mimba, mpaka ikafika m'matumbo monga monosaccharides, kuti imadzetsa pambuyo pake.

Mgwirizano wamagulu awiri a monosaccharides amapanga disaccharides, monga sucrose (glucose + fructose), womwe ndi shuga wapatebulo, lactose (glucose + galactose) ndi maltose (glucose + glucose), mwachitsanzo. Kuphatikiza apo, mgwirizano wamagulu atatu kapena 10 a monosaccharides umabweretsa oligosaccharides.

2. Zovuta

Zakudya zopatsa mphamvu kapena ma polysaccharides, ndi omwe ali ndimayunitsi opitilira 10 a monosaccharides, omwe amapanga ma molekyulu ovuta, omwe amatha kukhala ofanana kapena nthambi. Zitsanzo zina ndi wowuma kapena glycogen.

Kodi zakudya zama carbohydrate ndi chiyani?

Zakudya zina zokhala ndi zopatsa mphamvu ndi mkate, ufa wa tirigu, toast waku France, nyemba, mphodza, nsawawa, balere, oats, chimanga, mbatata ndi mbatata, mwachitsanzo.

Zakudya zopitilira muyeso zimayikidwa mthupi mwamafuta, chifukwa chake, ngakhale zili zofunika kwambiri, munthu ayenera kupewa kumwa mopitirira muyeso, akulimbikitsidwa kudya pafupifupi magalamu 200 mpaka 300 patsiku, zomwe ndizosiyanasiyana malinga kulemera, msinkhu, kugonana komanso kuchita masewera olimbitsa thupi.

Onani zakudya zowonjezera mavitamini.

Momwe kagayidwe kababaydihydrate kamachitikira

Zakudya zimathandizira m'njira zingapo zamagetsi, monga:

• Glycolysis: ndiyo njira yamagetsi yomwe shuga imapangidwira kuti ipeze mphamvu yama cell amthupi. Munthawi imeneyi, ma molekyulu a ATP ndi 2 pyruvate amapangidwa, omwe amagwiritsidwa ntchito munjira zina zamagetsi, kuti apeze mphamvu zambiri;
• Gluconeogenesis: kudzera munjira yamafuta iyi, glucose imatha kupangidwa kuchokera kuzinthu zina kupatula chakudya. Njirayi imayendetsedwa thupi likamadutsa nthawi yayitali yosala, momwe shuga amatha kupangidwa kudzera mu glycerol, kuchokera ku mafuta acid, amino acid kapena lactate;
• Glycogenolysis: Ndi njira yokometsera, momwe glycogen yomwe imasungidwa m'chiwindi ndi / kapena minofu imaphwanyidwa kuti ipange shuga. Njirayi imayambitsidwa pamene thupi limafuna kuwonjezeka kwa magazi m'magazi;
• Glucogenesis: Ndi njira yamagetsi yomwe glycogen imapangidwa, yomwe imapangidwa ndi ma molekyulu angapo a shuga, omwe amasungidwa m'chiwindi komanso, pang'ono pang'ono, mu minofu. Izi zimachitika mukatha kudya zakudya ndi chakudya.

Njirazi zamagetsi zimayambitsidwa kutengera zosowa za thupi komanso momwe zimapezekera.