Sidee badan oo carbohydrates aad u baahan tahay qofkiiba maalin

Sidee badan oo carbohydrates aad u baahan tahay maalin kasta? Su'aashani waa oo xiiso badan, gaar ahaan kuwa aan ku noolaan karaan iyaga oo aan wax soo saarka "waxyeelada leh".

Lagama maarmaanka u ah tamarta jirka aadanaha ka timaadaa cuntada baabbi'iyey. Geedi socodka ah ee dheefshiidka ee jirka ku jira xoogaa la mid ah sari markii inta badan ee wax soo saarka, ay ka mid yihiin dufan iyo carbohydrates, ama loo beddelo tamarta kulaylka, biyaha iyo carbon dioxide.

Carbohydrates - qeybood oo muhiim ah cuntada tamarta, wakiilka ugu weyn ee kaas oo ah glucose. On Halabuurka kiimikada ay kala qaybsan yihiin sonkor fudud oo polysaccharides. Sida laga soo xigtay heerka milmaan ee jirka, carbohydrates kala qaybsan yihiin digestible iyo indigestible. The ugu fudud u hayeyna glucose, sucrose, fructose, lactose, maltose. Gaabis ah - dextrin iyo istaarijka.

By carbohydrates indigestible la xidhiidha cellulose, ku jira legume, hadhuudh, rootiga, baradho, kaabajka, karootada. Waxaa la ma nuugo by jidhka iyo fiber, laakiin aan lahayn dheefshiidka caadiga ah wax aan macquul aheyn. La'aanta fiber keenaysaa in cayilka, cudurrada wadnaha, laga soosaaray, calool, kansarka xiidmaha waaweyn iyo kuwa kale.

Si looga fogaado ku beddelaan xaaladda caadiga ah hormoon ee jirka aadanaha, waxaa lagu talinayaa in heerka maalin walba of carbohydrates - sonkor fudud (sonkorta, macmacaanka, nacnac, malab, macaanka) in cunto ma ka badnaan 50-100 garaam.

Carbohydrates, dhalaya ilaa xad badan oo ku saabsan dufanka calorie waxaa ka mid ah in cunto ee tiro xad badan - in 4,5-5 jeer ka badan marka loo eego dufanka. Marka tan la eego, iyagu waa isha ugu muhiimsan ee cuntada tamarta. Mararka qaarkood waxay dareensan yihiin in carbohydrates - waa "calories madhan." Tani ma aha sidaas. Ka dib oo dhan, haddii la qaato ugu tamardhac oo dhan waa la bixin doonaa by dufanka iyo borotiinka, iyada oo aan la tixgelinayo sida badan carbohydrates aad u baahan tahay maalin kasta, dhibtay shaqeeya ee u shaqeeyo.

Carbohydrates waxaa laga helaa inta badan ee cuntooyinka asal ahaan dhirta. Glycogen (polysaccharide xoolaha) ku jira muruqyada iyo beerka.
Sucrose, taas oo uu leeyahay door wayn ee cuntada, dhab ahaantii, sonkorta caadi ah, waxaa lagu iibiyaa dukaamada, iyo waa qayb ka carbohydrate weyn ee keega, nacnaca iyo keegga.

Marka awood caadi ah dal cunto tamarta ay ku jirto carbohydrates waa ku filan si ay u bixiyaan shaqeeyo. Iyadoo la'aan ah calories jirka uu ku qaataan carbohydrates firaaqada. Marka isticmaalka calorie xad-dhaaf ah u kordhay jidhka isticmaalaa oo kaliya tirada inta carbohydrates aad u baahan tahay maalin kasta, oo ay siyaado lagu shubo unugyada baruurta sidii xaydhii, markaa si ay kordhaan miisaanka jidhka iyo cayilka dhacdaa.

Si ay u ilaaliyaan hawlaha aadanaha caadiga ah waxay u baahan tahay heerka gaar ah oo carbohydrate ah maalin kasta, in xidhiidhka ka aasaasay dufanka iyo borotiinka. ratio ayaa si mug leh protein, baruurta iyo carbohydrates qof caafimaad qaba waa 1: 1.2: 4.
Waxaa la malaysan in 1 g of baruurta ku jira cunto siisaa 9 Kcal, 1 g of carbohydrate iyo 1 g protein - 4 Kcal.

Sidaas, sida badan carbohydrates aad u baahan tahay maalin kasta qof weyn da'da dhexe oo leh miisaan ah 70 kg, kaas oo ku hawlan shaqada jirka iftiinka? baahida loo qabo waxa ay u dhaxeysa 360 ilaa 400 g of carbohydrate digestible, oo ay ku jiraan 50 100 garaam oo sonkor ah, macmacaanka, malab, macaanka.

In dadka waayeelka ah, tan iyo markii 60 sano, baahida loo qabo in la qaato maalin walba of carbohydrates kala duwan. kuwaas oo:

Ragga ka 60 ilaa 74 sano jir waa in ay noqdaan 333 garaam oo carbohydrates.
Ragga 75 sano iyo wixii ka weyn - 290 g
Haweenka 60 ilaa 74 sano - 305
Haweenka 75 sano iyo wixii ka weyn - 275 g

Ku saabsan sida badan aad u baahan tahay carbohydrate maalinta ilmaha, waxaa laga heli karaa miiska soo socda:

Laga bilaabo 1 sano ilaa 3 sano jir ah - waxay ahayd 170-180
Laga soo bilaabo 4 illaa 6 sano jir ah - waxay ahayd 200-250
Laga soo bilaabo 7 ilaa 9 sano jir ah - waxay ahayd 270-300
Laga soo bilaabo 10-12 sano - 320-350, ee
Laga soo bilaabo 13 ilaa 15 sano jir ah - waxay ahayd 350-400

Boqolkiiba carbohydrates digestible cuntooyinka (per 100 garaam oo alaabta):
bolse la kariyey - 1.1%, bolse - 0.4%
Ukun - 0.9%, ukun cad cad - 0.8%
Ukunta - 1.2% scallops Fish - 3.3%
Kefir baruurta - 4.5% subag - 0.5%
caanaha lo'da - 4.5%, macaan caanaha - 53.5%
Dhanaan - 4.5%, 3.1% dhanaan
Cheese la content a baruurta of 45% - 2.0% jiis baruurta - 3%
Low-baruur aqalada cheese - 3.5%, rootida ka bur ah fasalka 1aad - 52.7%
Peas - 50,8%, kaleh - 64.4%
Semolina - 70,1%, Oatmeal - 62%
cereals shaciir ah - 70.5%, baastada - 70,9%
Baradho noqde - 81% darajada burka 1st - 69.7%
Rice - 72.5%, masago - 66,5%
buskudka sarreenka - 68,2%, sarreen kibis - 50.3%
Rye kibis - 42.5%, abrikot - 12%
abrikot qalalan - 63.5%, canab - 16.7%
Isteroberi - 10.5%, sabiib ah - 69%
Karamberriga - 7.5% miraha qalalan - 51.2%
Liin - 9.2%, tangerines - 9.2%
currant Black - 9.8%, tufaax - 11.5%
Plums - 10.7%, Qaraha - 8.8%
likaha la qalajiyey porcini - 22.5%, digir Blades - 10.5%
Qaraha - 8.6%, Courgettes - 3.5%
Kaabashka - 5.2% Baradho - 20%
Basasha - 9.2%, karooto - 7.6%
Qajaarka - 2.9%, yaanyada - 4%
Salad - 2.1%, bocorka - 5.9%
jam Strawberry - 71.2% Kookaha - 38.4%
Honey - 77,7%, iniinta - 8.3%
Sugar - 95,5% Chocolate - 50.9%