Zakudya zapamadzi ndizo zimayambitsa mphamvu za thupi ndipo zimaphatikizapo shuga zonse zosavuta komanso zakudya zazikulu zedi. Thupi lanu lingagwiritse ntchito mapangidwe nthawi yomweyo kapena kutembenuza iwo kukhala fomu yosungirako yotchedwa glycogen. Zakudya zowonjezera zingathenso kukhala mafuta.
Choyamba, Little Chemistry
Ziribe kanthu kaya ndi zazikulu bwanji, zonse zimapangidwa ndi carbon, hydrogen, ndi oksijeni ndi njira ya Cm (H2O) n.
Mwachitsanzo, tizilombo toyambitsa shuga monga shuga timapangidwa ndi maatomu 6 a carbon, maatomu 12 a haidrojeni, ndi ma atomu asanu ndi limodzi. Chimawoneka ngati hexagon ndipo chiri ndi njira C 6 (H2O) 6. Mamolekyu akuluakulu angapangidwe ndi maselo ang'onoang'ono a shuga omwe amagwirizanitsa kupanga mzere wautali. Ming'onoting'ono ang'onoang'ono ndi n mu ndondomeko yathunthu, Cm (H2O) n, ikhoza kuyendetsa mazana.
Sopo wamba amakhala ndi shuga limodzi kapena awiri. Imodzi yowonjezera shuga ndi shuga, C6 (H2O) 6, ndipo ndi shuga matupi athu ndi ubongo ntchito ya mphamvu tsiku ndi tsiku. Gulusi imatchedwa monosaccharide , kutanthauza "shuga wosakwatiwa." Ma monosaccharides ena amaphatikizapo fructose, galactose, ndi ribose. Fructose imapezeka mu zipatso ndi ndiwo zamasamba; galactose imapezeka mkaka; ndipo chidziwitso chimadziwika kuti ndi mbali ya ribonucleic acid, yomwe ili gawo la kusintha kwa majini ndipo imapezeka m'maselo athupi.
Sindikufuna kulowa m'kati mwa mankhwala a shuga wamba, koma n'kofunika kudziŵa kuti shuga umodzi wokha wa shuga, fructose, ndi galactose angapangitse mitundu yosiyanasiyana kuti ikhale yosadziwika , mawu omwe amatanthauza "shuga awiri." Shuga izi zikuphatikizapo:
- Lactose (shuga wa mkaka) amapangidwa ndi mamolekyu a glucose ndi galactose. Anthu omwe ali ndi "lactose osatsutsika" sangathe kukumba shuga bwinobwino.
- Sucrose (gome shuga) amapangidwa ndi shuga ndi fructose molecules. Ndiwo ufa woyera kapena granular womwe timatchulidwa kuti "shuga" pamene tikuphika kapena kuphika.
- Maltose (shuga wamagazi) amapangidwa panthawi yambewu monga balere.
Shuga yosavuta imakhala yosungunuka ndi madzi ndipo thupi lanu limapangidwira m'matulukamo ndi fructose molecules. Iwo amathandizanso mwamsanga kudzera m'makoma a m'mimba ndi m'magazi.
Zakudya zomangamanga ndi mitsempha yaitali ya shuga imodzi. Mwachitsanzo, tizilombo toyambitsa matenda timadziwa kuti wowuma ndi opangidwa ndi magawo ambiri a shuga. Zakudya zowonjezereka zingakhale ngati maunyolo aatali, kapena unyolo ungapange nthambi.
Zakudya zovuta zimaphatikizapo:
- Wowonjezera, mphamvu yosungiramo mphamvu ya chakudya yomwe imapezeka mu zomera, makamaka mmbewu ndi mizu. Mtedza umapangidwa ndi timagulu ting'onoting'ono timene timagwirizanitsidwa palimodzi. Zitsanzo zodyera zowonjezereka zimaphatikizapo mpunga, tirigu, chimanga, kaloti ndi mbatata. Nyenyezi sizikhala zosungunuka m'madzi ndipo zimadalira mavitamini a m'mimba otchedwa amylases kuti awalekanitse.
- Glycogen, mphamvu yosungiramo mphamvu ya shuga yomwe imapezeka minofu ndi nyama. Simudya zakudya zilizonse mukamadya; Komabe, kuchuluka kwa glycogen mu minofu ya nyama pa nthawi ya kupha kumakhudza pH ya nyama.
- Malasila, chigawo chimodzi cha zomera. Malasilasi amathandiza zomera kukhala zooneka bwino; motero, cellulose imakhala ngati mafupa. Sitingathe kukumba cellulose; Komabe mapuloteni ndi chimodzi mwa zigawo zikuluzikulu za zakudya zamagetsi , pamodzi ndi lignin, chitin, pectin, beta-glucan, inulin ndi oligosaccharides.
Zakudya zowonjezera ndi mapuloteni ndi zakudya zovuta zomwe ndi zofunika kuti akhale ndi thanzi labwino. Mbatata, nyemba zouma, mbewu, mpunga, chimanga, sikwashi, ndi nandolo zili ndi wowonjezera wowonjezera. Mbewu monga broccoli, kolifulawa, katsitsumzukwa, letesi ndi masamba ena sizowuma. Ndi chifukwa chakuti zomera zomwe zimayambira komanso zopanda masamba zilibe wowuma, koma zimapereka magawo ambiri. Popeza sitingathe kudula cellulose, zikutanthauza kuti ndiwo zamasamba zobiriwira komanso zamasamba zomwe zili ndi zakudya zochepa kuposa masamba obiriwira.
Zakudya Zamadzimadzi ndi Metabolism
Thupi limayamba kuswa makhabohydrates mmalo mwa monosaccharide awo pafupi tisanayambe kudya.
Mukamununkhira fungo lokoma la mkate wophika mwatsopano kapena kuganizira za chokoleti chokoma chomwe mwatsala kudya, pakamwa panu mumayamba kumwa. Popeza tebulo shuga ndi yosungunuka madzi, imayamba kupasuka m'kamwa mwanu. Mphuno yanu imakhalanso ndi amylase, yomwe imayambitsa kuswa mpaka mu shuga pamene mukutafuna.
Zakudya zamagazididwe zimapitirira m'mimba mwazing'ono mothandizidwa ndi pancreatic amylase. Amylase amathyola chakudya m'magazi omwe amatha kulowa m'magazi. Kamodzi m'magazi, monosaccharides amagwiritsidwa ntchito kwa mphamvu, yosungidwa m'chiwindi ndi minofu ngati glycogen, kapena kutembenuzidwa kukhala mafuta ndi kusungidwa mu minofu ya adipose.
Kusunga kwa shuga kumayambitsa insulini, yomwe imachititsa kuti thupi lanu lisunge shuga yambiri yowonjezera magazi monga glycogen. Anthu omwe ali ndi matenda a shuga kapena matenda opatsirana pogwiritsa ntchito matenda a shuga sangathe kutulutsa insulini yokwanira, kapena sakhala ovuta kuti insulini ibale ndi kufunika kuyendetsa shuga mwazi ndi mankhwala, insulini kapena kusintha kwa zakudya.
Thupi lanu limakonda kugwiritsa ntchito shuga monga gwero lalikulu la mafuta pa ntchito zanu zonse za tsiku ndi tsiku. Minofu imafunikira shuga kusuntha, ndipo ziwalo zimafunikira shuga kuti zigwire ntchito. Pamene thupi lanu lingapange shuga kuchokera ku mapuloteni ena owonjezera pa zakudya zomwe zimatchedwa gluconeogenesis, ndibwino kuti pafupifupi theka la makilogalamu anu a tsiku ndi tsiku amachokera m'zakudya. Tengani chakudya chanu kuchokera kuzinthu zabwino monga mbewu zonse, zipatso, ndi masamba. Ma cookies, sodas, maswiti ndi maswiti ena sali abwino kwambiri.
Zakudya za m'thupi zimapereka magawo a makilogalamu anu a tsiku ndi tsiku. Galamu imodzi ya zimagazi zili ndi makilogalamu anayi kaya ndi shuga kapena wowuma. Chigawo chimodzi cha mkate chimakhala pafupifupi makilogalamu 12 a chakudya. Chombo chimodzi cha chokoleti chingakhale ndi makilogalamu 50 a chakudya. Mbatata yamkati imakhala pafupifupi 35 magalamu a chakudya.
Ngakhale zakudya zonse zili ndi makilogalamu anai pa gramu, magwero ena a chakudya ndi abwino kuposa zakudya zanu. Zipatso, masamba, nyemba, mtedza, mbewu, ndi mbewu zimakhala zathanzi kusiyana ndi maswiti, sodas, ndi zakudya. Chifukwa chiyani? Mavitamini otha tizilombo toyambitsa matenda amakhalanso ndi mavitamini, minerals, phytochemicals ndi fiber, zomwe ndi zofunika kuti akhale ndi thanzi labwino. Zakudya zamakono, ma sodas, zakudya zamitundu ina ndi zakudya zina zopanda zakudya zopatsa thanzi nthawi zambiri zimakhala zochepa zopatsa thanzi ndipo nthawi zina timatchula zakudya izi ngati "zopanda kanthu". Izi zikutanthauza kuti zakudyazo zili ndi makilogalamu ambiri okhala ndi zakudya zochepa kapena zochepa.
Zofunika za Zakudya Zamadzimadzi
Popeza pafupifupi hafu ya kalori yanu iyenera kuchokera ku chakudya, n'zosavuta kuwerengera magalamu angapo a chakudya omwe mumafunikira tsiku lililonse. Mwachitsanzo, tiyeni tizinena kuti munthu amafunika makilogalamu 2,000 patsiku. Izi zikutanthauza kuti makilogalamu 1,000 ayenera kubwera kuchokera ku chakudya (2,000 X 0.5). Popeza magalamu onse a makapu amakhala ndi makilogalamu anayi, ndiye mumagawaniza 1,000 kapena 4 (1,000 / 4) kuti mutenge 250.
Munthu amene amafunikira makilogalamu 2,000 tsiku lililonse amafunika 250 magalamu a chakudya pa tsiku. Mwa magalamu 250, pafupifupi 10 peresenti ikhoza kubwera kuchokera ku shuga wowonjezera wothira ndi zotsekemera. Izi zikhoza kukhala pafupifupi 25 gm kwa zakudya 2,000 patsiku. Zingakhale zofanana ndi theka la bokosi la candy kapena zosachepera imodzi yokha ya soda ya soda . Tsoka ilo, anthu ambiri amaposa kuchuluka kwake tsiku lililonse.
Mankhwala a Zakudya Zamadzimadzi
Mukadziwa magalamu angapo a carbu omwe mumafunikira tsiku ndi tsiku, mungasankhe zakudya zanu malinga ndi ziwerengero zawo za carb ndikuzigwirizanitsa ndi calorie yanu ya tsiku ndi tsiku. Sizingatheke kulembetsa zakudya zonse zomwe zili ndi zakudya pano, komabe apa pali zina zofanana ndi zitsanzo zenizeni:
- Chigawo chimodzi cha mkate - 12,5 magalamu onse, omwe ma gramu 10 ali wowonjezera ndipo magalamu osachepera galamu limodzi ndi fiber.
- Chikho chimodzi cha pasitala - 43 magalamu okwanira, omwe ma gramu 36 ndi wowuma ndipo 2.5 magalamu ndi mchere.
- Mapulogalamu amodzi apakati - magalamu 19 okwana magalamu asanu ndi atatu ndi wowonjezera ndipo magalamu atatu ali ndi magetsi.
- Bungwe la One Snickers - masentimita 63,5, omwe magalamu 53 ali shuga, magalamu awiri ndi mchere.
- Chikho chimodzi cha mpesa wophika masamba - 43 magalamu onse, omwe ma gramu asanu ndi awiri ali ndi mchere, 17 magalamu ndi wowuma, ndipo magalamu 16 ndi shuga.
- Chikho chimodzi cha shuga chimanga chomera chimanga - 28 magalamu onse, omwe magalamu 15 ali wowuma, galamu limodzi ndi mchere, 12 magalamu ndi shuga.
- Galasi imodzi ya vinyo wofiira - magalamu atatu onse, omwe, ochepa galamukani ndi shuga.
- Mafuta asanu ndi atatu omwe amapezeka mkaka wotsika kwambiri - 12 magalamu okwanira, omwe 12 magalamu ndi lactose.
- Chikho chimodzi broccoli - magalamu asanu ndi limodzi, omwe 2.5 magalamu ndi mchere ndi 1.5 magalamu ndi shuga.
- Chikho chimodzi chobiriwira nyemba - ma galamu asanu ndi atatu, omwe magalamu anayi ali ndi zida.
- Chikho chimodzi chokoma chimanga - magalamu okwana 31, omwe ma gramu 21 ndi wowuma, magalamu atatu ndi mchere.
- Makapu awiri letesi - magalamu awiri okwana, omwe galamu limodzi ndi minofu.
- Chikho chimodzi cha katsitsumzukwa kamodzi - magalamu anayi onse, omwe ma gramu awiri ndi mchere.
- Mmodzi wonyezimira malalanje - okwana magalamu 15, omwe magalamu atatu ali ndi magetsi.
- Nthenda imodzi yokhala ndi mapiritsi - mapiritsi asanu ndi anayi, omwe 1.5 magalamu ndi mchere.
- Mmodzi wa chokoleti chokoleti chip cookie - 16 magalamu okwanira, omwe asanu magalamu ndi shuga.
- Chikho chimodzi cha strawberries - 12 magalamu okwanira, omwe magalamu atatu ali ndi mitsempha.
- Chikho chimodzi cha blueberries - makilogalamu 21 okwana, omwe ma galamu anayi ndi mchere ndi 15 magalamu ndi shuga.
- Msuzi umodzi wa hafu ya marinara marinara - magalamu 14 okwana magalamu osachepera galamu imodzi.
- Mmodzi wa phwetekere watsopano - asanu magalamu onse, omwe 1.5 magalamu ndi mchere.
- Mbatata imodzi yokhala ndi khungu - 29 magalamu okwanira, omwe magalamu atatu ali ndi magetsi, 25 magalamu ndi wowuma.
- Chikho chimodzi cha kaloti - 12 magalamu okwanira, omwe 3.5 magalamu ndi mchere ndi awiri magalamu ndi wowuma.
- Gawo limodzi la pie la apulo - lonse magalamu 40, omwe magalamu 18 ali shuga.
- Chikho chimodzi cha ounce cha madzi a lalanje - chiwerengero cha magalamu 26, omwe 21 magalamu amachokera ku shuga la zipatso.
- Chikho chimodzi cha nyemba zouma monga nyemba zoumba kapena nyemba za ma navy - 47 magalamu onse, zomwe magalamu 19 ali ndi mchere, 28 magalamu ndi wowuma.
Zomwe Zakudya Zakudya Zakudya Zomwe Zidakonzedweranso zidzatchula kuchuluka kwa chakudya pazokha. Zimatenga nthawi yowonjezerapo ndi khama kuti muyang'ane pa zakudya zomwe mumadya, zomwe mumadya, koma mutha kukhala ndi chidziwitso chabwino cha calorie yowerengeka ndi chiwerengero cha ma carbohydrate.
> Zotsatira:
> Gropper SS, Smith JL, Groff JL. "Zakudya Zapamwamba ndi Mankhwala a Metabolism." Kusintha kwachinayi. Belmont, CA Wadsworth Pub Co. 2005.
> National Academy of Sciences, > Engineering > ndi Medicine, Health ndi Medicine Division. "Zolemba Zowonjezera Zakudya Zakudya ndi Machitidwe."
> United States Dipatimenti ya Zaulimi Zogwiritsa Ntchito zaulimi. "USDA Food Composition Database".