Carbohydrates yog lub hauv paus ntawm lub zog rau lub cev thiab muaj ob qho yooj yim suab thaj thiab ntau txoj kab carbohydrates . Koj lub cev siv tau carbohydrates tam sim ntawd los yog hloov mus rau hauv ib daim ntawv cia hu ua glycogen. Carbohydrates ntau dhau kuj tuaj yeem hloov dua siab tshiab rau roj.
Ua ntej, ib qho Science Chemistry
Tsis muaj teeb meem loj npaum li cas, cov carbohydrates yog tsim los ntawm cov dej, hydrogen, thiab cov pa nrog cov qauv ntawm Cm (H2O) n.
Piv txwv li, ib qho yooj yim qab zib molecule zoo li cov kua qab ntsev yog ua los ntawm cov cua hauv rau (carbon atom), 12 atoms hydrogen, thiab rau cov pa oxygen (oxygen). Nws zoo ib yam li tus txiv neej thiab muaj tus qauv C 6 (H2O) 6. Ib cov hmoov txhuv nplej siab loj heev tau ua los ntawm ntau ntau cov piam thaj molecules txuas nrog rau cov saw ntev. Tus me m thiab n hauv peb cov mis, Cm (H2O) n, tuaj yeem khiav mus rau ntau pua.
Simple sugars yog ua los ntawm ib los yog ob lub piam thaj hauv qab. Ib qho yooj yim qab zib yog piam thaj, C6 (H2O) 6, thiab nws yog lub suab thaj peb lub cev thiab lub hlwb siv zog txhua hnub. Ntshav yog hu ua monosaccharide , uas txhais tau tias "tib qab zib." Lwm yam monosaccharides muaj fructose, galactose, thiab ribose. Fructose nyob hauv cov txiv hmab txiv ntoo thiab zaub; galactose nyob hauv cov mis; thiab ribose yog qhov zoo tshaj plaws hu ua ib feem ntawm ribonucleic acid, uas yog ib feem ntawm cov ntawv caj ces thiab pom muaj nyob rau hauv lub hlwb hauv peb lub cev.
Kuv tsis xav kom tau ntxaum ntau rau hauv chemistry ntawm cov suab thaj uas yooj yim, tab sis nws yog qhov tseem ceeb kom paub tias lub suab thaj suab thaj, fructose, thiab galactose tuaj yeem sib txawv ua ke los ua disaccharides , ib lub sij hawm uas txhais tau tias "ob lub qab zib." Cov suab thaj no muaj xws li:
- Lactose (cawv qab zib) yog tsim los ntawm cov kabmob glucose thiab galactose molecules. Cov neeg uas "lactose intolerant" tsis tuaj yeem zom cov piam thaj no kom zoo.
- Sucrose (lus qab zib) yog tsim los ntawm qabzib thiab fructose molecules. Qhov ntawd yog cov hmoov dawb los yog cov khoom uas muaj ntau tshaj plaws uas peb hu ua "qab zib" thaum peb tab tom ua noj los yog ci.
- Maltose (malt suab thaj) yog tsim thaum lub sij hawm tus txiv ntoo ntawm cereals xws li barley.
Yooj yooj yim suab thaj yog dej-soluble thiab yooj yim rau koj lub cev mus zom rau hauv tus neeg mob piam thaj thiab fructose molecules. Lawv kuj yog ceev nrooj absorbed los ntawm cov kab mob plab hnyuv ntxwm thiab mus rau hauv cov hlab ntsha.
Feem ntau cov carbohydrates yog cov ntev chains ntawm tib lub qab zib. Piv txwv, lub complex carbohydrate peb paub li cov hmoov txhuv nplej siab ua los ntawm ntau cov piam thaj hauv qab. Cov complex carbohydrates tuaj yeem nyob rau hauv daim ntawv ntawm ntev chains, los yog cov chains tau tsim ceg.
Feem xyaw carbohydrates muaj xws li:
- Starch, lub zog cia daim ntawv ntawm carbohydrates pom nyob rau hauv cov nroj tsuag, tshwj xeeb tshaj yog nyob rau hauv cov noob thiab keeb kwm. Tshaj noom yog ua los ntawm ntau cov dej hauv qab sib txuas ua ke. Cov khoom noj khoom txom ncauj muaj xws li mov, nplej, pob kws, carrots thiab qos yaj ywm. Nchaus dej tsis yog dej-soluble thiab yuav tsum tau digestive enzymes hu ua amylases los tua lawv sib nrug.
- Glycogen, lub zog cia daim nplhaib muaj nyob hauv cov leeg thiab cov tsiaj txhu. Koj tsis txhob haus cov carbohydrates thaum koj noj nqaij; Txawm li cas los xij, tus nqi ntawm glycogen nyob rau hauv cov tsiaj cov nqaij thaum lub sij hawm slaughter muaj feem xyuam rau cov pH ntawm nqaij.
- Cellulose, lub yam ntxwv ntawm feem nroj tsuag. Cellulose pab nroj tsuag kom lawv zoo; yog li ntawd nyob rau hauv ib txoj kev, cellulose ua raws li ib tug cev pob txha. Peb tsis muaj peev xwm zom cov cellulose; Txawm li cas los xij cellulose yog ib qho tseem ceeb ntawm cov khoom noj muaj roj , nrog rau lignin, chitin, pectin, beta-glucan, inulin thiab oligosaccharides.
Kev noj haus nplej siab thiab cov cellulose yog cov complex carbohydrates uas yog qhov tseem ceeb rau kev noj qab nyob zoo. Qos yaj ywm, taum qhuav, nplej, txhuv, pob kws, pob tawb, thiab taum mog muaj cov hmoov txhuv nplej siab. Zaub li broccoli, cauliflower, asparagus, lettuces thiab lwm cov zaub ntsuab tsis starchy. Tias vim hais tias lub stems thiab leafy qhov chaw ntawm cov nroj tsuag tsis muaj ntau starch, tab sis lawv muab ib tug zoo deal ntawm cellulose. Txij li thaum peb tsis tuaj yeem zom cov cellulose, uas txhais tau hais tias cov zaub ntsuab thiab cov nplooj muaj tsawg dua cov calorie ntau ntau.
Carbohydrates thiab Metabolism
Lub cev pib ua cov txheej txheem ntawm txoj hlawv carbohydrates rau hauv lawv cov neeg monosaccharide yuav luag ua ntej peb pib noj lawv.
Thaum koj tsis hnov qab cov kua txiv hmab txiv ntoo tshiab los yog xav txog cov qhob noom xim kasfes cua uas koj xav kom haus, koj lub qhov ncauj pib dej. Vim tias cov piam thaj yog dej-soluble, nws pib yaj rau hauv koj lub qhov ncauj. Koj cov qaub ncaug kuj muaj ib qho me me ntawm amylase, uas yog ib qho enzyme uas pib txhuam cov hmoov txhuv nplej siab los ua piam thaj thaum koj zom.
Carbohydrate digestion tseem nyob hauv txoj hnyuv me nrog kev pab ntawm pancreatic amylase. Amylase lov carbohydrates cia rau hauv cov monosaccharides uas tuaj yeem muab ntxig rau hauv cov ntshav. Ib zaug nyob rau hauv cov ntshav, cov monosaccharides yog siv rau lub zog, khaws cia hauv daim siab thiab cov leeg thaum glycogen, lossis hloov mus rau roj thiab muab khaws cia hauv cov ntaub so ntswg.
Qhov cia ntawm cov kabmob qab zib yog los ntawm insulin, uas ua rau koj lub cev cia cov ntshav qab zib ntxiv ua glycogen. Cov neeg muaj ntshav qab zib lossis cov metabolic syndrome tsis tuaj yeem tsim cov tshuaj insulin txaus, los yog lawv tsis txaus txaus rau cov insulin uas lawv tsim thiab yuav tsum tswj lawv cov ntshav qab zib nrog cov tshuaj, cov tshuaj insulin los yog kev noj haus hloov.
Koj lub cev nyiam ua ntej kom siv cov piam thaj raws li yog qhov tseem ceeb ntawm roj rau txhua yam uas koj niaj hnub ua. Cov nqaij ntshiv yuav tsum tau piam thaj, thiab cov plab hnyuv siab raum yuav tsum ua kom muaj zog. Thaum koj lub cev muaj peev xwm ua kom qabzib los ntawm kev noj zaubmov ntxiv los ntawm cov txheej txheem hu ua gluconeogenesis, nws zoo tshaj yog tias ib nrab ntawm koj cov calorie txhua hnub los ntawm carbohydrates. Tau txais koj cov carbohydrates los ntawm cov chaw noj qab haus huv xws li whole grains, txiv hmab txiv ntoo, thiab zaub. Koob noom, ncuav qab zib, khoom qab zib thiab lwm cov khoom qab zib tsis zoo li.
Carbohydrates yuav tsum tau pab ib nrab ntawm koj cov calorie txhua hnub. Ib hom kab ntawm carbohydrate muaj plaub calories seb puas yog suab thaj los yog hmoov txhuv nplej siab. Ib daim ntawm qhob cij muaj txog 12 grams carbohydrates. Ib qho chocolate muaj peev xwm muaj txog 50 grams carbohydrates. Ib nrab qos muaj txog 35 grams carbohydrates.
Txawm hais tias txhua tus carbohydrates muaj plaub calorie ntau ntau rau ib qho gram, qee qhov chaw ntawm carbohydrates zoo dua rau koj cov khoom noj haus dua lwm tus. Txiv hmab txiv ntoo, zaub, zaub noj, txiv ntseej, noob, thiab cov nplej muaj mob zoo dua cov khoom qab zib, dej qab zib, thiab cov ncuav ci. Vim li cas? Qhov kev noj qab haus huv carbohydrate kuj muaj cov nyiaj muaj txiaj ntsim zoo rau cov vitamins, minerals, phytochemicals thiab fiber, txhua yam uas tseem ceeb heev rau kev noj qab nyob zoo. Cov khoom qab zib, dej qab zib, pastries thiab lwm yam khoom noj qeeb qeeb mas feem ntau yog cov khoom noj tsis zoo thiab qee zaus peb xa cov khoom noj ntawd "muaj calorie calories." Qhov ntawd txhais tau hais tias cov khoom noj muaj ntau cov calorie ntau me me los yog tsis muaj khoom noj.
Carbohydrate Yuav Tsum Tau
Txij li ntawm ib nrab ntawm koj cov calorie ntau ntau yuav tsum yog los ntawm carbohydrates, nws yooj yim los xam pes tsawg grams carbohydrates koj xav tau ib hnub. Piv txwv, cia peb hais tias ib tus neeg xav tau 2,000 calories ib hnub twg. Qhov ntawd txhais tau hais tias 1,000 calories yuav tsum yog los ntawm carbohydrates (2,000 X 0.5). Vim tias txhua hom kab uas muaj carbohydrate muaj plaub calories, ces koj faib 1,000 ntawm plaub (1,000/4) kom tau 250.
Tus neeg ntawd xav tau 2,000 calories txhua hnub xav tau txog 250 grams carbohydrates tauj ib hnub. Ntawm cov 250 gram, li 10 feem pua tuaj yeem los ntawm cov lus qab zib ntxiv thiab cov khoom qab zib. Qhov ntawd yuav yog 25 grams rau 2,000 calories ib hnub twg. Qhov ntawd yuav sib npaug li ib nrab ntawm cov khoom qab zib lossis tsawg dua ib qho ua tau ntawm sugary soda . Hmoov tsis, muaj coob leej ntau tshaj qhov nyiaj txhua hnub.
Carbohydrate Counts
Thaum koj paub ntau npaum li cas grams carbs koj xav tau txhua hnub, koj tuaj yeem xaiv koj cov khoom noj raws li lawv carb suav thiab haum lawv mus rau hauv koj lub hnub calorie thiab cov nyiaj carb. Nws yeej tsis muaj peev xwm sau txhua cov zaub mov uas muaj carbohydrate nyob ntawm no, li cas los xij, ntawm no yog qee tus nqi kwv yees ntawm cov piv txwm:
- Ib daim ntawm qhob cij - 12.5 grams tag nrho, ntawm uas 10 grams yog starch thiab tsawg tshaj li ib hom gram yog fiber ntau.
- Ib lub khob ntawm pasta - 43 grams tag nrho, ntawm uas 36 grams yog starch thiab 2.5 grams yog fiber.
- Ib nrab kua txiv - 19 grams tag nrho, ntawm yim grams yog starch thiab peb grams yog fiber.
- Ib qho khoom qab zib Snickers - 63.5 grams tag nrho, uas yog 53 grams qab zib, ob grams yog fiber ntau.
- Ib khob ntawm raisin bran cereal - 43 grams tag nrho, ntawm uas xya grams yog fiber, 17 grams yog starch, thiab 16 grams qab zib.
- Ib lub khob ntawm qab zib frosted pob kws flake cereal - 28 grams tag nrho, ntawm uas 15 grams yog starch, ib tug gram yog fiber, 12 grams yog qab zib.
- Ib plaub-ounce khob liab liab - peb grams tag nrho, ntawm uas, tsawg tshaj li ib hom gram yog qab zib.
- Ib yim thib kaum ounce uas noj mis tsis muaj roj tsawg - 12 grams tag nrho, ntawm 12 grams yog lactose.
- Ib khob zaub cob pob - 6 grams tag nrho, ntawm uas 2.5 grams yog fiber ntau thiab 1.5 grams qab zib.
- Ib khob taum ntsuab - yim grams tag nrho, ntawm plaub gram yog fiber ntau.
- Ib lub khob qab zib pob kws - 31 grams tag nrho, ntawm uas 21 grams yog starch, peb grams yog fiber.
- Ob khob lettuce - ob grams tag nrho, ntawm uas ib tug gram yog fiber ntau.
- Ib khob asparagus - plaub grams tag nrho, ntawm ob grams yog fiber.
- Ib nrab txiv kab ntxwv - 15 grams tag nrho, ntawm uas peb grams yog fiber.
- Ib nrab nruab nrab grapefruit - cuaj grams tag nrho, ntawm uas 1.5 grams yog fiber.
- Ib nrab chocolate chip cookie - 16 grams tag nrho, ntawm uas xya grams yog qab zib.
- Ib khob strawberries - 12 grams tag nrho, ntawm uas peb grams yog fiber ntau.
- Ib khob blueberries - 21 grams tag nrho, ntawm plaub grams yog fiber ntau thiab 15 grams yog qab zib.
- Ib nrab khob marinara sauce - 14 grams tag nrho, ntawm uas tsawg tshaj li ib hom gram yog fiber ntau.
- Ib nrab ntawm lws suav - tsib grams tag nrho, ntawm uas 1.5 grams yog fiber.
- Ib nrab qos nrog daim tawv nqaij - 29 grams tag nrho, ntawm uas peb grams yog fiber ntau, 25 grams yog starch.
- Ib khob carrots - 12 grams tag nrho, ntawm uas 3.5 grams yog fiber ntau thiab ob grams yog starch.
- Ib daim ntawm ib lub ncuav qab zib kua txiv - 40 grams tag nrho, ntawm uas 18 grams yog qab zib.
- Ib yim-ounce khob ntawm txiv kab ntxwv kua txiv - 26 grams tag nrho, ntawm uas 21 grams yog los ntawm txiv hmab txiv ntoo sugars.
- Ib lub khob ntawm taum qhuav xws li pinto taum los yog rog rog - 47 grams tag nrho, ntawm 19 grams yog fiber ntau, 28 grams yog starch.
Cov Khoom Noj Muaj Nplej Cov Lus Qhia Txog Zaub Mov tseem yuav sau cov nyiaj carbohydrates ntawm ib qho kev pab. Nws yuav siv sij hawm me ntsis ntxiv thiab siv zog saib xyuas cov carbohydrate suav rau tag nrho cov khoom noj uas koj noj, tab sis nrog kev paub, koj yuav pib muaj lub tswv yim zoo ntawm kwv yees li calorie suav thiab carbohydrate suav.
> Qhov chaw:
> Gropper SS, Smith JL, Groff JL. "Cov khoom noj khoom haus zoo tshaj plaws thiab cov tib neeg metabolism." Plaub Tshooj. Belmont, CA. Wadsworth Pub Co. 2005.
> Cov Tsev Kawm Ntawv Ntawm Tebchaws ntawm Kev Tshawb Fawb, > Engineering > thiab Tshuaj, Noj Qab Haus Huv thiab Kho Mob. "Dietary Reference Intakes Ntxhuav thiab Daim Ntawv Thov."
> Teb Chaws Asmeskas Lub Tsev Haujlwm Saib Xyuas Kev Ua Qoob Ua Loo Ua Liaj Teb "USDA Cov Khoom Pub Cov Khoom Noj."