Zamkatimu
Introduction
Thupi la munthu limalandira chakudya makamaka kuchokera kuzakudya zamasamba. Gulu limodzi la chakudya chomwe mwapeza makilogalamu anayi.
Ochepera kuposa mafuta, koma zinthuzi zimawonongeka mosavuta ndikudya thupi. Chifukwa chake, ndalama zawo ndizoposa theka la mphamvu zofunikira.
Malinga ndi kapangidwe ka chakudya adagawika zosavuta komanso zovuta. Yoyamba amatchedwa shuga ndipo sitimayi yachiwiri.
Ziwombankhanga zitha kukhala zosavuta kapena zovuta komanso - monosacchotsera ndi osachotsa.
Ma monohydrate osavuta
Monosaccharides akuphatikizapo shuga, fructose ndi galactose. Amakhala ndi kukoma kokoma komanso kosavuta kukumba.
Shuga ndi sucrose mu mawonekedwe oyera ali ndi zipatso ndi zipatso, makamaka mu njuchi za uchi. Glucose, shuga wofunikira kwambiri, thupi limagwiritsa ntchito makamaka minofu ndi dongosolo lamanjenje.
Fructose ali zofala kwambiri chakudya chomwe chimapezeka mu zakudya zoyambira. Gawo la fructose amatembenuzidwa m'chiwindi kukhala shuga, enawo amapita mwachindunji m'magazi.
Galactose ali osapezeka m'chilengedwe. Amapangidwa pakugawanika kwa disaccharide lactose - carbohydrate yanyama yomwe imakhala mu mkaka ndi mkaka.
Mu chiwindi galactose ndi zimapukusidwa mu gwero la chilengedwe mphamvu ya shuga. Ndipo zotsalira za lactose zosasunthika zimakhala chakudya cha microflora yopindulitsa ya m'mimba.
Disaccharides sucrose, lactose ndi maltose nawonso chosavuta kugaya shuga. Koma mu kukoma ndi kusungunuka m'madzi, zimatulutsa monosaccharides. sucrose amapangidwa ndi mamolekyulu a shuga ndi fructose.
Sucrose yomwe nthawi zambiri imafika patebulo lathu ndikupangidwa kwa beet ndi zinthu zomwe zimakonzedwa - Shuga. Lili ndi 99.5 peresenti ya sucrose. Shuga imalowa mwachangu m'matumbo am'mimba kupita ku glucose ndi fructose, zomwe nthawi yomweyo zimalowetsedwa m'magazi.
Lactose - shuga wa mkaka - chakudya chama nyama, wopangidwa ndi galactose ndi shuga.
Kuti awononge lactose thupi imafuna enzyme yapadera, lactase. Ngati thupi silitulutsa, pamabwera kusalolera mkaka ndi mkaka.
Maltose, kapena shuga wa chimera, amakhala ndi shuga. Amapezeka mu uchi, mowa, chimera ndi molasses.
Zakudya zovuta
Kuti zopatsa mphamvu zovuta Phatikizani ma starches, pectin ndi mapadi. Amakhala osungunuka bwino m'madzi ndipo amasungunuka pang'onopang'ono, mothandizidwa ndi michere popanga shuga wosavuta, makamaka shuga.
Wowuma amatenga pafupifupi 80 peresenti ya chakudya chonse chomwe chimalowa mthupi ndi chakudya. Ambiri omwe timapeza kuchokera ku tirigu: tirigu, chimanga, rye. Mbatata imakhala pafupifupi 20%.
Wowuma nyama nyama amatchedwa glycogen. Iwo apanga ndi thupi ku yosavuta shuga, koma yotengedwa nyama mankhwala, kumene ake 1.5-2 peresenti.
Glycogen imasungidwa mu ulusi wa chiwindi ndi minofu pakafunika thandizo lina mwadzidzidzi. Mwachitsanzo, kuchita masewera olimbitsa thupi kapena kupsinjika.
Pectin ndi fiber, zomwe zimatchedwa ulusi wazakudya Amakumbidwa ndi thupi pang'onopang'ono, opitilira theka la omwe amadyetsedwa ndi microflora m'matumbo. CHIKWANGWANI kwambiri ndikofunikira pakugwira bwino ntchito matumbo, zolimbikitsa kupindika.
Kuphatikiza apo, zakudya zotupa m'mimba, zimachepetsa kuyamwa kwa mafuta ndi chakudya, zomwe zimawalola kuyenda m'magazi pang'onopang'ono, osasunthika. Pectin ndi mapadi omwe ali ndi zipatso ndi ndiwo zamasamba.
Gawo lalikulu la chakudya cha munthu wamakono amagwiritsa ntchito mawonekedwe wa sucrose zomwe zili muzomalizidwa, confectionery ndi zakumwa zotsekemera. Koma ma carbs amakupatsirani mphamvu, osasiya kukhala ngati nkhokwe zamafuta, kuchuluka kwamafuta osavuta muzakudya kuyenera kupitilira 20-25 peresenti. Zokwanira zitha kukumana ngati mungakonde magwero amafuta ovuta komanso ma fiber: masamba, zipatso, nyemba, oatmeal, pasitala kuchokera ku durum tirigu ndi mbewu zonse.
Mitengo yamagwiritsidwe yopangidwa ndi Institute of Nutrition:
Zachilengedwe amafunika mu zimam'patsa chakudya wamkulu ndi 50-60% ya zofunikira tsiku ndi tsiku zamagetsi (kuchokera 257 mpaka 586 g / tsiku).
Zachilengedwe amafunika chakudya kwa ana mpaka chaka 13 g / kg ya kulemera kwa thupi, kwa ana opitilira chaka chimodzi kuchokera 170 mpaka 420 g / tsiku.
Moore wonena za chakudya ndi shuga muwone muvidiyo ili pansipa:
