Cov carbohydrates yog dab tsi, cov hom tseem ceeb thiab lawv siv rau dab tsi

Zoo Siab

• Dab tsi tsim nyog rau
• Puas muaj lwm qhov ntawm lub zog ntxiv nrog kev ua kua nplaum?
• Hom ntawm carbohydrates
• 1. Yooj Yim
• 2. Qhov nyuaj
• Cov khoom noj carbohydrate yog dab tsi
• Kev noj haus metabolism ua li cas

Carbohydrates, tseem hu ua carbohydrates lossis saccharides, yog cov molecules nrog tus qauv tsim los ntawm cov pa roj carbon, oxygen thiab hydrogen, uas nws lub luag haujlwm tseem ceeb yog muab lub zog rau lub cev, vim 1 gram ntawm carbohydrate sib raug rau 4 Kcal, kwv yees li 50 txog 60% ntawm cov khoom noj.

Qee qhov piv txwv ntawm cov khoom noj uas muaj cov khoom noj carbohydrates yog mov, oats, zib ntab, qab zib, qos yaj ywm, thiab lwm yam, uas tuaj yeem muab cais ua cov zaub mov tsis yooj yim thiab ua kom muaj cov carbohydrates, raws li lawv cov qauv molecular.

Dab tsi tsim nyog rau

Cov roj av carbohydrates yog qhov tseem ceeb ntawm lub zog rau lub cev vim tias, thaum lub sijhawm zom zaub mov, cov piam thaj tsim tawm, uas yog lub hlwb nyiam cov khoom siv los tsim lub zog, uas zom cov molecule no rau hauv ATP, siv nyob rau hauv ntau cov txheej txheem metabolic, rau kev ua haujlwm zoo ntawm lub cev. Cov kua nplaum feem ntau yog siv los ntawm lub hlwb, uas siv txog 120 g, tawm ntawm tag nrho ntawm 160 g siv txhua hnub.

Tsis tas li ntawd, ib feem ntawm cov piam thaj tsim tawm yog khaws cia hauv daim ntawv ntawm glycogen hauv lub siab, thiab ib qho me me tau muab tso rau hauv cov leeg nqaij, rau cov xwm txheej uas lub cev xav tau cov nyiaj tshwj xeeb, xws li nyob rau hauv cov xwm txheej ntawm kev yoo ntev, kev ceeb toom lossis metabolic. kev ntxhov siab, piv txwv.

Kev noj haus ntawm cov carbohydrates tseem yog ib qho tseem ceeb rau kev khaws cia ntawm cov leeg, txij li thaum tsis muaj cov piam thaj ua rau kom poob ntawm cov leeg. Fiber ntau kuj yog ib hom carbohydrate, uas, txawm tias tsis tau zom hauv qabzib, nws yog qhov tseem ceeb rau kev zom zaub mov, vim nws txo qis kev nqus ntawm cov cholesterol, pab tswj cov ntshav qab zib, nce plab hnyuv thiab ua rau kom qhov ntim ntawm cov quav ntau ntau, kom tsis txhob tso pov tseg cem quav.

Puas muaj lwm qhov ntawm lub zog ntxiv nrog kev ua kua nplaum?

Yog. Thaum lub cev siv cov piam thaj hauv qab thiab tsis muaj cov carbohydrate kom tsawg lossis thaum lub cev tsis txaus, lub cev pib siv lub cev rog mus tsim lub zog (ATP), hloov cov piam thaj nrog ketone lub cev.

Hom ntawm carbohydrates

Carbohydrates tuaj yeem muab cais tawm raws li lawv cov teeb meem, rau hauv:

1. Yooj Yim

Cov carbohydrates yooj yim yog cov koog uas, thaum sib koom ua ke, tsim cov carbohydrates ntau dua. Cov piv txwv ntawm cov carbohydrates yooj yim yog qabzib, ribose, xylose, galactose thiab fructose. Thaum noj ib feem ntawm cov carbohydrate, qhov no nyuaj dua cov roj molecule nyob rau theem ntawm txoj hnyuv, kom txog thaum nws mus txog rau txoj hnyuv hauv daim ntawv ntawm monosaccharides, kom tom qab nqus tau.

Cov kev sib koom ua ke ntawm ob chav ntawm monosaccharides ua rau kev tsis sib haum, xws li sucrose (glucose + fructose), uas yog cov lus qab zib, lactose (piam thaj + galactose) thiab maltose (piam thaj + piam thaj), piv txwv. Tsis tas li ntawd, lub union ntawm 3 txog 10 units ntawm monosaccharides muab nce rau oligosaccharides.

2. Qhov nyuaj

Cov carbohydrates tsis yooj yim lossis polysaccharides, yog cov uas muaj ntau tshaj 10 units ntawm monosaccharides, tsim cov qauv tsim cov txheej txheem uas tsis yooj yim, uas tuaj yeem ua kab lossis txiav caj dab. Qee cov qauv yog cov hmoov txhuv nplej siab lossis glycogen.

Cov khoom noj carbohydrate yog dab tsi

Qee cov khoom noj nplua nuj nyob hauv cov carbohydrates yog qhob cij, hmoov txhuv nplej, french ci, taum, lentils, chickpeas, barley, oats, cornstarch, qos yaj ywm thiab qos yaj ywm qab zib, piv txwv li.

Qhov ntau dhau ntawm carbohydrates yog tso rau hauv lub cev hauv daim ntawv ntawm cov rog, yog li, txawm hais tias lawv yog qhov tseem ceeb heev, ib qho yuav tsum tsis txhob noj ntau dhau, raug pom zoo kom haus txog 200 txog 300 grams tauj ib hnub, uas yog ib qho nyiaj uas txawv raws ua kom nyhav, muaj hnub nyoog, pw ua ke thiab tawm dag zog lub cev.

Pom cov khoom noj nplua mias ua kom rog ntxiv.

Kev noj haus metabolism ua li cas

Carbohydrates cuam tshuam txog ntau txoj hauv kev metabolic, xws li:

• Glycolysis: nws yog cov kab mob metabolic uas cov piam thaj hauv oxidized tau txais lub zog rau lub cev lub hlwb. Thaum lub sijhawm cov txheej txheem no, ATP thiab 2 pyruvate lwg me me tau tsim, uas yog siv rau lwm txoj hauv kev metabolic, kom tau txais lub zog ntau dua;
• Gluconeogenesis: los ntawm cov kab mob metabolic no, cov piam thaj tuaj yeem tsim tawm los ntawm lwm qhov chaw uas tsis yog carbohydrates. Txoj hauv kev no yog siv lub zog thaum lub cev mus rau lub sijhawm yoo mov ntev, uas cov kua nplaum tuaj yeem tsim tawm los ntawm glycerol, los ntawm cov roj ntsha, amino acids lossis lactate;
• Glycogenolysis: nws yog cov txheej txheem catabolic, hauv cov glycogen uas tau muab khaws cia hauv daim siab thiab / lossis cov leeg nqaij tau tawg kom tsim cov piam thaj. Txoj hau kev no tau qheb thaum lub cev xav kom nce ntshav ntshav ntxiv;
• Glucogenesis: nws yog cov txheej txheem hauv kev zom zaub mov uas glycogen tsim tawm, uas yog los ntawm ntau cov piam thaj hauv molecules, uas muab khaws cia rau hauv lub siab thiab, kom tsawg dua, hauv cov leeg. Tus txheej txheem no tshwm sim tom qab noj zaub mov nrog carbohydrates.

Cov metabolic txoj hauv kev yog ua raws li cov kev xav tau ntawm cov kab mob thiab cov xwm txheej uas nws pom nws tus kheej.