Zithini iicarbohydrate, ezona ntlobo ziphambili kunye nokuba zezantoni

Umxholo

• Yintoni efanelekileyo?
• Ngaba ukhona omnye umthombo wamandla ngaphandle kweglucose?
• Iindidi zeecarbohydrate
• 1. Elula
• 2. Izakhiwo
• Kukuthini ukutya okune-carbohydrate
• I-carbohydrate metabolism yenzeka njani?

IiCarbohydrate, ezikwabizwa ngokuba ziicarbohydrate okanye iisakarayidi, ziimolekyuli ezinesakhiwo esenziwe ngekhabhoni, ioksijini kunye nehydrogen, umsebenzi wayo ophambili kukunika amandla emzimbeni, kuba i-1 gram ye-carbohydrate ilingana ne-4 Kcal, eyenza malunga ne-50 ukuya kwi-60% ukutya.

Eminye yemizekelo yokutya okuqulathe iicarbohydrate yirayisi, ihabile, ubusi, iswekile, iitapile, phakathi kwezinye izinto, ezinokuthi zihlelwe zibe ziicarbohydrate ezilula nezintsonkothileyo, ngokwendlela ezime ngayo.

Yintoni efanelekileyo?

IiCarbohydrate zezona zinto zingumthombo wamandla emzimbeni kuba, ngexesha lokwetyisa, i-glucose yenziwa, eyizinto ezikhethiweyo zeeseli ukuvelisa amandla, athi aqhekeze le molekyuli iye kwi-ATP, esetyenziswa kwiinkqubo ezahlukeneyo zemetabolism, ukuze isebenze ngokufanelekileyo umzimba. Iswekile isetyenziswa ikakhulu yingqondo, esebenzisa malunga ne-120 g, iphelele kwi-160 g iyonke esetyenziswa yonke imihla.

Ukongeza, isahlulo seswekile evelisiweyo sigcinwa ngohlobo lwe-glycogen esibindini, kwaye isahlulo esincinci sigcinwa kwimisipha, kwiimeko apho umzimba ufuna ukugcinwa, njengakwiimeko zokuzila ixesha elide, ukuphaphama okanye imetabolism. uxinzelelo, umzekelo.

Ukusetyenziswa kwee-carbohydrate kubalulekile ekugcineni izihlunu, kuba ukuswela iswekile kuthanda ukuphulukana nobunzima bemisipha. Ifayibha ikwaluhlobo lwekhabhohayidrethi, ethi, nangona ingagaywanga kwiswekile, ibalulekile kwinkqubo yokwetyisa, kuba iyanciphisa ukufunxwa kwecholesterol, inceda ukugcina iswekile yegazi, inyusa intshukumo yamathumbu kwaye ithande ukonyusa umthamo wesitulo, ukunqanda ukuqhina.

Ngaba ukhona omnye umthombo wamandla ngaphandle kweglucose?

Ewe.Ukuba umzimba usebenzisa indawo ekugcinwa kuyo iswekile kwaye akukho kutya kwe-carbohydrate okanye xa ukutya kungonelanga, umzimba uqala ukusebenzisa amanqatha omzimba ukuvelisa amandla (i-ATP), endaweni yeglucose yimizimba ye-ketone.

Iindidi zeecarbohydrate

IiCarbohydrate zinokuhlelwa ngokobunzima bazo, zibe:

1. Elula

Iicarbohydrate ezilula ziiyunithi ezithi xa zidityanisiwe zenze iikhabhohayidrethi ezinzima ngakumbi. Imizekelo yee-carbohydrate elula yiglucose, ribose, xylose, galactose kunye nefructose. Xa usitya isahlulo se-carbohydrate, le molekyuli inzima ngakumbi ibola kwinqanaba lesisu, ide ifike emathunjini ngohlobo lwe-monosaccharides, ukuze kamva ifunxwe.

Umanyano lweeyunithi ezimbini ze-monosaccharides zenza ii-disaccharides, ezinje nge-sucrose (glucose + fructose), iswekile yetafile, i-lactose (i-glucose + galactose) kunye ne-maltose (i-glucose + iswekile), umzekelo. Ukongeza, umanyano lweeyunithi ezi-3 ukuya kwezi-10 ze-monosaccharides zivelisa ii-oligosaccharides.

2. Izakhiwo

IiCarbohydrate ezintsonkothileyo okanye iipolysaccharides, zezo ziqulathe ngaphezulu kweeyunithi ezili-10 ze-monosaccharides, ezenza izinto ezimbaxa zemolekyuli ezinokuba ngumgama okanye zibe neebranti. Eminye imizekelo isitashi okanye iglycogen.

Kukuthini ukutya okune-carbohydrate

Okunye ukutya okunotye kakhulu kwiicarbohydrate isonka, umgubo wengqolowa, i-toast yaseFrance, iimbotyi, iilentile, iichickpeas, irhasi, i-oats, ingqolowa, iitapile kunye neebhatata, umzekelo.

Ukugqithisa kwee-carbohydrate kufakwa emzimbeni ngohlobo lwamafutha, ke, nangona zibaluleke kakhulu, umntu kufuneka akuphephe ukungenisa ngaphezulu, kucetyiswa ukuba utye malunga ne-200 ukuya kwi-300 yeegram ngosuku, eli lixabiso elahluka ngokwe ukutyeba, ubudala, isini kunye nokuzilolonga.

Bona ukutya okune-carbohydrate eninzi.

I-carbohydrate metabolism yenzeka njani?

IiCarbohydrate zingenelela kwiindlela ezininzi zokuhambisa ukutya, ezinje:

• Glycolysis: Yindlela ye-metabolic apho i-glucose ine-oxidized ukufumana amandla kwiiseli zomzimba. Ngexesha lale nkqubo, ii-molecule ze-ATP kunye ne-2 pyruvate ziyenziwa, ezisetyenziswa kwezinye iindlela ze-metabolic, ukufumana amandla ngakumbi;
• Iswekile yeglucose: ngale ndlela ye-metabolic pathway, i-glucose inokuveliswa kwimithombo ngaphandle kwee-carbohydrate. Le ndlela isebenza xa umzimba uhamba ixesha lokuzila ixesha elide, apho iswekile inokuveliswa khona nge-glycerol, kwi-fatty acids, kwi-amino acid okanye kwi-lactate;
• Glycogenolysis: yinkqubo ye-catabolic, apho i-glycogen egcinwe esibindini kunye / okanye kwimisipha eyaphukileyo yenze i-glucose. Le ndlela isebenza xa umzimba ufuna ukonyuka kweglucose yegazi;
• IGlucogenesis: yinkqubo ye-metabolic apho i-glycogen iveliswa khona, equlathe iimolekyuli ezininzi zeswekile, egcinwe esibindini kwaye, ukuya kwinqanaba elincinci, kwimisipha. Le nkqubo yenzeka emva kokutya ukutya okuneecarbohydrate.

Ezi ndlela ze-metabolic zenziwa zasebenza ngokuxhomekeke kwiimfuno zomzimba kunye nemeko ekuyo.