Menene carbohydrates?

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Carbohydrates (saccharides) abubuwa ne na kwayoyin da ke dauke da rukunin hydroxyl da kungiyoyin hydroxyl da yawa. Hadaddun abubuwa wani bangare ne na sel da duniyoyi na dukkanin halittu masu rai kuma suka samar da mafi yawan kwayoyin halitta a duniya.
Babban tushen carbohydrates a cikin ƙasa - photosynthesis - tsari ne wanda ƙwaƙwalwar ƙwayar ƙwayar tsire-tsire ke gudana.
Carbohydrates - Kyakkyawan aji mai ma'ana a cikin kwayoyin halitta, daga cikinsu akwai mahadi tare da kaddarorin daban.

Wannan hujja tana ba wa carbohydrates damar yin ayyuka iri-iri a cikin tsarin halittu masu rai. A jikin mutum, carbohydrates suna mamaye kashi 2-3% na busassun nauyi.

Ayyukan carbohydrates a cikin jiki

Babban aikin carbohydrates a cikin kwayoyin shine makamashi.

Wadannan abubuwa sune masu samar da makamashi don sel da kyallen takarda. A lokacin hadawar abu na 1 gram na mahadi carbohydrate, an saki 17 kJ na makamashi. Kusan dukkanin matakai a jikin mutum ana yin su ne tare da halartar kuzarin da carbohydrates ke bayarwa. Musamman, ba tare da halartar glucose ba, aikin kwakwalwa da aikin tunani, da kuma aikin kodan da ƙwayoyin jini, ba zai yiwu ba.

Sauran ayyuka na carbohydrates a jiki:

Abinci mai kyau
Ana adana carbohydrates a cikin tsokoki, a cikin hanta da sauran gabobin a cikin nau'i na glycogen (abubuwan da ke cikin wannan abun ya dogara da nauyi da yanayin aiki na jiki, da kuma yanayin abinci). Tare da aikin tsoka mai aiki, an rage girman glycogen, kuma yayin hutawa an dawo da shi saboda abinci. Aiki na yau da kullun yana haifar da karuwa a cikin adadin glycogen a cikin kyallen kuma yana ƙaruwa da ƙarfin mutum.
Aikin kariya
Wasu hadaddun carbohydrates suna daga cikin abubuwanda ke cikin tsarin garkuwar jiki. Mucopolysaccharides wani bangare ne na mucous membranes na narkewa kamar jijiyoyin, jijiyoyin halittar jiki, shanyewar numfashi kuma yin aikin katanga, yana hana shigar azzakari cikin farji da kwayoyin cuta a cikin jiki, yana kare gabobin daga lalacewa ta inji.
Tsarin aiki
Yawancin fiber na carbohydrate wanda ke cikin abincin tsirrai basu karye ba a cikin hanjin, amma yana kunna motsinsa kuma yana motsa aikin enzymatic. Saboda haka, carbohydrates suna inganta narkewa da kuma narkewar abubuwan gina jiki.
Kasancewa a cikin kira
Carbohydrates suna aiki kai tsaye a cikin kwayar halittar ATP, RNA, da kwayoyin DNA.
Abubuwa na musamman
Wasu nau'ikan carbohydrates suna yin ayyuka na musamman: suna ɗaukar nauyin gudanar da tasirin jijiyoyi da ƙwayoyin rigakafi. Carbohydrates kuma yana samarda takamaiman rukunin jinin mutane.
Babban dalilin ci gaban ciwon sukari a cikin mutane shine kawai cin zarafin karuwar carbohydrate saboda rashi na karancin kwayoyin halitta. Sabili da haka, ban da maganin ƙwayar cuta, a cikin lura da ciwon sukari, mafi mahimmancin ma'aunin bayyanuwa shine abinci, babban manufar wanda shine kiyaye matsayin mafi kyau a cikin sukari a cikin tsarin jini da kuma daidaita matakan tafiyar matakai.

Hadin Carbohydrate

Tsarin sifofin dukkan carbohydrates sune abubuwanda ke shigowa. Babban ƙa'idar don rarrabewar carbohydrates shine rabuwa daga waɗannan mahadi daidai da adadin raka'a tsarin zuwa cikin carbohydrates mai sauƙi da hadaddun (mono- da polysaccharides).
Don cikakken ɗaukar nauyin saccharides a mataki na juyawa zuwa glucose, ana buƙatar insulin hormone.
Hakanan akwai nau'ikan matsakaici - disaccharides da oligosaccharides. Monosaccharides ana kiranta carbohydrates mai sauri ta hanzarin ƙwaƙwalwar su ta jiki. Polysaccharides ana kiransa carbohydrates jinkirin, tun lokacin ɗaukar su a cikin jiki na faruwa tsawon lokaci.

Abubuwan carbohydrates mai sauri

Monosaccharides (sucrose, glucose, fructose) da sauri suna haɓaka sukari jini kuma suna da babban glycemic index.
Irin waɗannan mahadi suna narkewa cikin sauƙi da sauri cikin ruwa. Mafi sauki tsari na carbohydrates mai sauri shine abinci na sukari. A cikin yanayin, waɗannan mahadi suna wanzu a cikin nau'i na glucose daga sukari innabi ko dextrose.

Wadannan abubuwa sune masu samar da makamashi mai sauri zuwa kwakwalwa da sauran gabobin. Abubuwan carbohydrates masu sauƙi suna sau da yawa a cikin dandano kuma ana samun su a cikin berries, 'ya'yan itatuwa, da zuma. Yawan amfani da carbohydrates mai sauri yana haifar da haɓaka mai. Yawan cin sukari mai yawa yana taimakawa canzawar mai zuwa kwayoyin halittar abinci. Abubuwan carbohydrates masu sauri suna kara matakin "mummunan" cholesterol kuma suna cutar da microflora na hanji.

Babban nau'ikan carbohydrates mai sauƙi:

  • Glucose (wanda aka samo a cikin 'ya'yan itatuwa, yana ba da makamashi ga kwakwalwa kuma yana haɓaka samuwar glycogen a cikin hanta);
  • Fructose (kusan ba ya buƙatar insulin don kimantawa, wanda ke ba da damar yin amfani da shi a cikin abincin abinci mai ciwon sukari);
  • Lactose kyauta - wani fili ne wanda ke kunshe cikin kayan kiwo;
  • Sucrose - ya ƙunshi sukari na yau da kullun da Sweets;
  • Maltose - samfurin rushewar sitaci, a cikin nau'ikan kyauta ana samunsa a cikin zuma, malt da giya.

A hankali carbohydrates

Carbohydrates wanda ya kunshi 3 ko sama da haka saccharides suna haɓaka glucose a hankali kuma suna da low glycemic index. Polysaccharides sune samfurori na polyosenschaal na monosaccharides: kan aiwatar da sharewa, suna bazu cikin monomers kuma suna samar da ɗaruruwan ƙwayoyin sukari masu sauƙi.

Mafi na kowa monosaccharides:

  • Sitaci - a cikin abincin kusan kashi 80% na dukkan carbohydrates, ana narkewa a hankali, yana rushewa zuwa glucose (manyan hanyoyin sune gurasa, dankali, hatsi, wake, shinkafa);
  • Glycogen ("sitaci dabba") - polysaccharide wanda ya ƙunshi sarƙoƙi na sarƙoƙin ƙwayoyin glucose (a cikin adadi kaɗan da aka samo a samfuran dabbobi);
  • Fiber (cellulose) - wanda aka samo a cikin abincin tsirrai, burodin abinci mai tsoka (kusan ba a narke a cikin hanjin ba, amma yana ba da gudummawa ga cikakken aiki da shi, tsaftace ganuwar ƙwayar gastrointestinal daga abubuwa na kasashen waje);
  • Pectins - kunshe ne a cikin kayan lambu da 'ya'yan itatuwa, suna da kaddarorin m.

Cutar sukari da kuma carbohydrates

Ga marasa lafiya da ciwon sukari, ainihin ma'anar don carbohydrates shine ƙirar glycemic.

A cikin sharuɗɗa masu sauƙi, ƙididdigar glycemic index (GI) shine ƙarancin raguwar glucose na wani ko wani samfuri a cikin jiki.
Abubuwa masu sauƙaƙe na jiki suna ɗaukar jiki kusan lokaci-lokaci kuma suna haifar da tsalle mai tsayi cikin glucose a cikin jini. Monosaccharides yana tunawa a hankali kuma saboda wannan yanayin yana samar da ji na tsawon rai na jin daɗi.

Wani muhimmin ra'ayi shine "carbohydrate naúrar".

Carbohydungiyar carbohydrate (ko burodi) yanki ne mai ƙima na kimtsawar abubuwan carbohydrate na abinci.
Xaya daga cikin XE shine 10-12 grams na carbohydrates ko gurasa 25 g. Corididdigar da ke daidai na adadin gurasar burodin da ake buƙata na taimaka inganta haɓaka metabolism na metabolism a cikin ciwon sukari.

Ofayan abu mafi mahimmanci kuma mafi mahimmanci a cikin diabetology na zamani shine fahimtar wanda carbohydrates ke taimakawa wajen tsayayyen matakin glucose.

A baya an yi imani da cewa, alal misali, sukari na abinci da Sweets ga masu ciwon sukari ba su yarda da su ba, kuma, alal misali, dankali - ba ya kawo lahani da yawa, tunda ya ƙunshi kusan babu glucose. Koyaya, bayan cikakken nazarin, ya juya cewa komai ba mai sauƙi bane, kuma kowane samfurin yana da nasa GI, kuma, sabili da haka, ikon haɓaka matakan sukari.

Ya juya, alal misali, cewa dankalin turawa iri ɗaya ke ta da matakin glucose a cikin jini fiye da yadda, a faɗi, ice cream. Kuma giya (GI 110) da farin burodi (GI 100) na iya zama haɗari fiye da sukari. Masana ilimin kimiyya sun kammala cewa waɗancan abinci waɗanda ƙididdigar ƙwayar cuta ta ƙasa da 40-60 sune mafi fa'idodi ga marasa lafiya da ciwon sukari.

Waɗannan samfuran sun haɗa da:

  • Duk kayan lambu (ban da dankali);
  • Fruitsa fruitsan Nona fruitsan da ba sukari ba (kiwi, innabi, pears);
  • Ganyen wake (duk banda semolina);
  • Legends;
  • Duk samfuran gari na hatsi;
  • Brown shinkafa
  • Bran

Ana iya cin waɗannan abincin yau da kullun ba tare da jin tsoron kwatsam a cikin matakan glucose wanda ke haifar da hauhawar jini ba. Abubuwan carbohydrates masu sauri ba mai guba ba ne ga masu ciwon sukari, amma yakamata a taƙaice abin da suke ci. Kuna iya cin irin waɗannan abincin kawai banda kuma a cikin adadi kaɗan. Abubuwan da suka fi cutarwa ga masu ciwon sukari sun hada da Sweets, kek, kayan lemo, kayan zaki, soda, barasa, kofi.

Kasancewar fiber na abin da ake bukata na wajibi ne a cikin abincin masu ciwon sukari: wadannan mahadi suna rage jinkirin samar da carbohydrates kuma suna da tasiri ga amsawar glycemic.

Kimanin kashi 55% na abincin yau da kullun ya kamata ya zama mai jinkirin carbohydrates tare da ƙarancin glycemic index. Ba tare da carbohydrates, cutar na iya zama mara tsari, duk da injections na insulin na yau da kullun. An lasafta tsarin abincin ta yadda wasu adadin sunadarai, mai da su, kuma mafi mahimmanci, raka'a carbohydrate, yana shiga jikin mai haƙuri akai-akai.

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