Monosaccharides, ma disaccharides, ma polysaccharides: chakudya cha m'mizere

Ma monosaccharides ndi ma disaccharides ndi mafuta ophweka omwe amakhala ndi kukoma kwabwino.

Ndi chifukwa ichi amatchedwa mashuga. Komabe, sikuti shuga aliyense amene ali ndi kutsekemera kofanana.

Amalowa mthupi kudzera mu chakudya pomwe zakudya zomwe munthu ali nazo zimakhala ndi zinthu zachilengedwe, monga zipatso, ndiwo zamasamba ndi zipatso.

Monga lamulo, zambiri pazonse zomwe zili ndi shuga, glucose, fructose ndi sucrose zimakhala ndi tebulo lapadera momwe zolembedwa zosiyanasiyana zimayikidwa.

Ngati mafuta osavuta azakudya amakoma, ndiye kuti ma carbohydrate ovuta, omwe amatchedwa polysaccharides, satero.

Zambiri za shuga

• Glucose ndiye ma monosaccharides omwe amapanga ma polysaccharides ofunika monga cellulose, glycogen, ndi wowuma. Imapezeka mu zipatso, zipatso ndi ndiwo zamasamba, momwe umalowa m'magazi.
• Glucose monosaccharides amatha kukhala ndi nthawi yomweyo komanso kumatha kuzilowetsa m'matumbo. Glucose atalowa m'magazi, amayamba kulowa m'matumbo onse ndi ziwalo zamkati, momwe zimachitika ndi oxidative, zomwe zimapangitsa kutulutsa mphamvu.

Kwa maselo aubongo, shuga ndiye gwero lokha lamphamvu, motero chifukwa chosoŵa zakudya m'thupi, ubongo umayamba kuvutika.

Ndi mulingo wa shuga m'magazi womwe umatsimikizira kuti munthu azilakalaka kudya komanso thanzi.

Ngati monosaccharides akhazikika kwambiri, kuwonda kapena kunenepa kwambiri kungawonedwe.

Mawonekedwe a Fructose

1. Zakudya zomanga thupi zosavuta, zomwe ndi fructose, zikagwidwa m'matumbo, zimatengeka pang'onopang'ono ngati shuga. Nthawi yomweyo, monosaccharides ali ndi chidziwitso chokhala m'chiwindi nthawi yayitali.
2. Ma metabolism a cellular akapezeka, fructose imasinthidwa kukhala glucose. Pakadali pano, kuchuluka kwa shuga m'magazi sikukwera kwambiri, koma kukuwonjezereka komanso kuwonjezeka kwa pang'onopang'ono kwa zizindikiro. Izi sizitanthauza kuti amasulidwe azomwe amapanga mankhwala a insulin, pankhaniyi, katundu pa kapamba amachepa.
3. Poyerekeza ndi glucose, fructose mwachangu komanso mosavuta amasintha kukhala mafuta acids, omwe amachititsa kuchuluka kwa mafuta. Malinga ndi madotolo, ndikatha kudya zakudya zapamwamba kwambiri zomwe odwala matenda ashuga ambiri amalemera. Chifukwa cha kuchuluka kwa C-peptides m'magazi, pamakhala chiopsezo chokhala ndi insulin, yomwe imatsogolera ku mawonekedwe a matenda a shuga 2.
4. Ma monosaccharides monga fructose amatha kupezeka mu zipatso zatsopano ndi zipatso. Kuphatikiza shuga awa akhoza kukhala ndi fructose polysaccharides, yomwe imakhala ndi chicory, articoke ya ku Yerusalemu ndi artichoke.

Zakudya zina zosavuta

Munthu amalandila galactose kudzera mumkaka wamkaka, womwe umatchedwa lactose. Nthawi zambiri, imatha kupezeka muma yoghurts ndi zina zopangidwa kuchokera ku mkaka. Pambuyo polowa m'chiwindi, galactose imasinthidwa kukhala glucose.

Ma disaccharides nthawi zambiri amapangidwa mwaluso. Malonda odziwika bwino ndi sucrose kapena shuga wokhazikika, omwe timagula m'misika. Amapangidwa kuchokera ku ma beets a shuga ndi nzimbe.

Kuphatikiza ndi sucrose wopezeka mavwende, mavwende, masamba ndi zipatso zina. Zinthu zoterezi zimatha kugaya mosavuta ndipo nthawi yomweyo zimasokoneza kukhala fructose ndi glucose.

Popeza lero ma disaccharides ndi ma monosaccharides amagwiritsidwa ntchito pakukonza mbale zambiri ndipo ali gawo limodzi pazogulitsa, pamakhala chiopsezo chambiri kudya chakudya chochuluka. Izi zimadzetsa kuti kuchuluka kwamankhwala a insulin pakuwonjezeka kwa magazi, maselo amafuta amayikidwa, pali kuphwanya mbiri ya lipid ya magazi.

Zochitika zonsezi zimatha kubweretsa chitukuko cha matenda a shuga, kunenepa kwambiri, matenda atherosclerosis ndi matenda ena omwe amachokera pa izi.

• Monga mukudziwira, kuti mwana akwaniritse bwino ana ake zimafunikira. Potere, ma disaccharides monga lactose amakhala gwero lawo lalikulu, kukhala gawo la zinthu zomwe zimakhala ndi mkaka.
• Popeza zakudya za munthu wamkulu ndizofalikira, kusowa kwa lactose kumalipiridwa ndi ntchito zina. Komanso, mkaka waukulu suyenera kuvomerezedwa ndi anthu akuluakulu, chifukwa ntchito ya enzyme ya lactose, yomwe imaphwanya zotulutsa izi, imachepa ndi zaka.
• Kupanda kutero, kusokonezeka kwa dyspeptic kumatha kuchitika chifukwa cha tsankho la mkaka. Ngati m'malo mwa mkaka, kefir, yogurts, kirimu wowawasa, tchizi kapena tchizi cha kanyumba mukayambitsidwa muzakudya, mutha kupewa kusokonekera mthupi.
• Zotsatira zakusokonekera kwa polysaccharide m'matumbo am'mimba, maltose amapangidwa. Komanso, ma disaccharides awa amatchedwa shuga wa malt. Ali m'gulu la uchi, chimera, mowa, mavuvu, zosefera ndi zinthu zophikira mkate, momwe mumawonjezeramo maolilges. Atatha kulowetsa maltose, mpaka ma mamolekyulu awiri a shuga amapatukana.
• Sorbitol ndi mtundu wobwezeretsanso wa glucose womwe umasunga shuga m'magazi, samayambitsa njala, komanso samayambitsa insulin. Sorbitol ali ndi kutsekemera kokoma ndipo amagwiritsidwa ntchito kwambiri pakupanga zinthu za anthu odwala matenda ashuga. Komabe, ma polyhydric alcohols ali ndi zovuta, chifukwa amakhudza matumbo, zomwe zimapangitsa kuti pakhale kupuma komanso kupangika kwa mpweya.

Polysaccharides ndi mawonekedwe awo

Ma polysaccharides ndi zovuta zovuta zopatsa thupi, zomwe zimaphatikizapo ma monosaccharides ambiri, omwe shuga amapezeka nthawi zambiri. Izi zimaphatikizapo fiber, glycogen, ndi wowuma.

Mosiyana ndi ma mono ndi ma disaccharides, ma polysaccharides sakhala ndi mawonekedwe ena olowera kulowa m'maselo. Akangolowa mgawo, amawonongeka. Mosiyana ndi izi, ulusi sukudya.

Pazifukwa izi, sizipanga chakudya chamagulu, koma zimathandizira kuti matumbo azigwira bwino ntchito.

Zakudya zomanga thupi zimapezeka m'mitengo yambiri, chifukwa chake imakhala ngati gwero lawo lenileni. Wokolola ndi michere yomwe imayikidwa mu minofu yazomera. Kuchuluka kwake kumapezeka m'mzungu ndi nyemba. Chifukwa cha mtengo wake wopatsa thanzi, wowuma amawoneka ngati chinthu chothandiza.