Olee otú ọtụtụ ndị carbohydrates gị mkpa kwa ụbọchị onye

Olee otú ọtụtụ ndị carbohydrates gị mkpa kwa ụbọchị? Ajụjụ a bụ nke na-adọrọ mmasị na ọtụtụ ndị, karịsịa ndị na-enweghị ike na-ebi ndụ na-enweghị "emerụ" ngwaahịa.

Dị mkpa maka ahụ mmadụ ume na-abịa site nri gwusia. The usoro nke mgbaze ke idem yitụrụ ndị combustion mgbe ọtụtụ ndị na ngwaahịa, tinyere abụba na carbohydrates, ahụ ma ọ bụ n'ime okpomọkụ, na mmiri na carbon dioxide.

Carbohydrates - mkpa ume nri mmiri, isi nnọchiteanya nke bụ glucose. Na chemical mejupụtara ha na-ekewa n'ime mfe sugars na polysaccharides. Dị ka ogo assimilation ke idem, carbohydrates na-ekewa n'ime digestible na indigestible. Ndị kasị mfe webatara glucose, sucrose, fructose, lactose, maltose. Iji nwayọọ - dextrin na starch.

Site indigestible carbohydrates akọ cellulose, ẹdude na legume, ọka, wholemeal achịcha, poteto, kabeeji, carrots. Ọ na-adịghị etinye obi gị dum site na ahu na eriri, ma na-enweghị nkịtị mgbaze agaghị ekwe omume. Enweghị nke eriri na-eduga ná ibu oké ibu, ọrịa obi, gallstones, afọ ntachi, cancer of nnukwu eriri afọ na ndị ọzọ.

Iji zere ndị mejupụtara nkịtị mmiri ọgwụ ọnọdụ nke ahụ mmadụ, ọ na-atụ aro na ọnụego ya kwa ụbọchị nke carbohydrates - mfe shuga n'ókè (sugar, confectionery, swiiti, mmanụ aṅụ, jam) na ihe oriri na-gafere 50-100 grams.

Carbohydrates, na-ekwenye ekwenye dị ukwuu n'ebe kalori na abụba na-esịne ke nri na a dịtụ ọnụ ọgụgụ - na 4,5-5 ugboro ọzọ ka tụnyere abụba. Na nke a, ha bụ ebe bụ isi nke ike nri. Mgbe ụfọdụ na-eche na carbohydrates - bụ "efu calories." Nke a ọ bụghị otú. Mgbe niile, ma ọ bụrụ na dum calorie oriri ga-nyere site abụba na-edozi, na-enweghị-ewere n'ime akaụntụ otú ọtụtụ carbohydrates gị mkpa kwa ụbọchị, nsogbu n'obi na-arụ ọrụ nke organism.

Carbohydrates na-hụrụ tumadi na oriri nke osisi si malite. Glycogen (anụmanụ polysaccharide) ẹdude ke uru na imeju na.
Sucrose, nke nwere oké mkpa na ihe oriri, n'eziokwu, a nkịtị sugar, a na-eresị na-echekwa, na bụ isi carbohydrate akụrụngwa nke achịcha, na ato uto na achịcha.

Mgbe ike nkịtị a na-eru na ike nri nwere carbohydrates bụ zuru ezu inye organism. Na enweghị calories ahụ nwere na-eji mapụtara carbohydrates. Mgbe ngafe kalori oriri ụba ahụ na-eji naanị ọnụ ọgụgụ nke otú ọtụtụ carbohydrates gị mkpa kwa ụbọchị, na n'ọtụtụ ihe ha nwere na-edebe abụba mkpụrụ ndụ dị ka abụba, si otú amụba ahu arọ na ibu oké ibu na-adị.

Iji nọgide na-nkịtị mmadụ ọrụ na-achọ a na-ọnụego nke carbohydrate kwa ụbọchị, na ike mmekọrịta abụba na-edozi. The kacha ruru nke protein, abụba na carbohydrates maka ahụ ike mmadụ bụ 1: 1.2: 4.
Ọ na-chere na 1 g nke abụba dị na nri na-enye 9 kcal, 1 g nke carbohydrate na 1 g protein - 4 kcal.

Ya mere, olee otú ọtụtụ carbohydrates gị mkpa kwa ụbọchị iji na onye toro eto n'etiti afọ na a arọ nke 70 n'arọ, nke na-emekwa ụfọdụ na ìhè ahụ na-arụ ọrụ? Mkpa a àmà site 360 400 g nke digestible carbohydrate, gụnyere site 50 ruo 100 grams shuga, confectionery, mmanụ aṅụ, jam.

Na agadi ndị, ebe ọ bụ na afọ 60, ọ dị mkpa ka ya kwa ụbọchị oriri nke carbohydrates dịgasị. Ya bụ:

Men site na 60 ruo 74 afọ ga-abụ 333 grams nke carbohydrates.
Men afọ 75 na ndị okenye - 290 g
Women 60 74 afọ - 305
Women afọ 75 na ndị okenye - 275 g

Banyere otú carbohydrate gị mkpa n'ụbọchị nwa, e nwere ike dị ndị na-esonụ na tebụl:

Site 1 afọ 3 afọ - bụ 170-180
Si 4 6 afọ - bụ 200-250
7 na 9 afọ - bụ 270-300
Site 10-12 afọ - 320-350, na
Site na 13 ruo afọ 15 - bụ 350-400

Onu digestible carbohydrates na oriri (kwa 100 grams nke ngwaahịa):
Esie soseji - 1.1%, soseji - 0.4%
Àkwá - 0,9%, egg-acha ọcha - 0,8%
Egg nkochi ime akwa - 1.2% Fish scallops - 3.3%
Kefir abụba - 4.5% rahụrụ - 0,5%
Mmiri ara ehi - 4.5%, sweetened condensed mmiri ara ehi - 53,5%
Gbara ụka - 4.5%, 3.1% gbara ụka
Cheese na a abụba ọdịnaya nke 45% - 2.0% abụba obi cheese - 3%
Low-abụba obi cheese - 3.5%, buns si ntụ ọka nke 1st ọkwa - 52,7%
Peas - 50,8%, buckwheat - 64,4%
Semolina - 70,1%, oatmeal - 62%
Ọka bali ọka - 70,5%, pasta - 70,9%
Nduku starch - 81% Wheat ntụ ọka 1st ọkwa - 69,7%
Rice - 72,5%, millet - 66,5%
Wheat crackers - 68,2%, achịcha ọka wit - 50,3%
Rye achịcha - 42,5%, Apricots - 12%
Mịrị apricots - 63,5%, mkpụrụ vaịn - 16.7%
Pears - 10.5%, amiri - 69%
Kranberị - 7.5% Mịrị mkpụrụ osisi - 51,2%
Lemons - 9.2%, tangerines - 9.2%
Black currant - 9.8%, apụl - 11.5%
Plums - 10.7%, anyụ - 8.8%
Mịrị porcini mushrooms - 22,5%, pupụtara peas - 10.5%
Egusi - 8.6%, Courgettes - 3.5%
Kabeeji - 5.2% nduku - 20%
Yabasị - 9.2%, carrot - 7.6%
Cucumbers - 2.9%, tomato - 4%
Salad - 2.1%, ugu - 5.9%
Strawberry jam - 71,2% koko - 38,4%
Honey - 77,7%, walnuts - 8.3%
Sugar - 95,5% Chocolate - 50,9%