Warowaihā: Uara i nei e wehea ngā rōpū ki warowaihā me o ratou tūranga i roto i te tinana tangata

Warowaihā e tetahi o nga mea timatanga matua e hiahiatia ana ki te mau tonu i te āhua paetahi o te tinana tangata. Ko nga kaituku matua o te pūngao enei, arā, o te waro, hauwai me te hāora. E kitea ratou te nuinga i roto i ngā kai o te tipu takenga, ara huka, taonga tunua, pata katoa-witi, me purapura, rīwai, te muka (hua, huawhenua). Ko te hape ki te whakapono e te waiu me te toenga te nuinga e kore e kai pūmua roto i warowaihā. Hei tauira, hoki kei te waiu warowaihā. Ko ratou te waiu huka - reihuka. I roto i tenei tuhinga ka ako koe i ngā rōpū e wehea ki te warowaihā, ka e taea ki te mārama me pēhea ki te tātai ratou täkupu e ia e hiahiatia ana tauira o te rerekētanga i waenganui i enei warowaihā, me te.

Ko te rōpū matua o te warowaihā

Na, Taka inaianei, e kua wehea ngā rōpū ki te warowaihā. tāutu i Tohunga e toru ngā rōpū matua o te warowaihā: monosaccharides, disaccharides me polysaccharides. Hei matau ratou rerekētanga, titiro i ia rōpū i roto i te taipitopito atu.

• Monosaccharides - he ratou huka ohie. I roto i te tau nui i roto i roto i te huka karepe (te kūhuka), te huka hua (huahuka) me etc. Monosaccharides tino memeha i roto i te wai, hoatu ana e ia he reka reka.
• Disaccharides - tenei rōpū o te warowaihā, i kua wahia ki e rua monosaccharides. E hoki ratou tino wairewa i roto i te wai, me te whai i te reka i runga i te mangai.
• Polysaccharides - te rōpū whakamutunga, i te mea he warowaihā matatini e kore e e memeha i fluids tinana, e kore e whai i te reka korerotia a ngā o monosaccharides maha. Mämä noa iho, tenei waerau kūhuka: e matau ana tatou katoa māngaro (rahui warowaihā o ngā tipu), cellulose (tipu taiepa pūtau), glycogen (he harore warowaihā whakakapi me te kararehe), chitin, peptidoglycan (murein).

Ko te warowaihā i rōpū hiahia te nuinga te tinana tangata

Whakaaro i te pātai o nei e wehea ngā rōpū ki te warowaihā, he reira ia tapao e roto te nuinga o ratou rite i roto i ngā kai o te tipu takenga. ngā ratou he nui nui o huaora me ngā matūkai, na te tikanga kia reira i roto i te kai o te tangata ia nga warowaihā, ārahi i te āhua noho hauora me te kaha. Hei whakarato i te tinana ki enei matū, e hiahia ana koe ki te pau nui taea o purapura (totokore, taro, taro, me ētahi atu), huawhenua me hua.

Kūhuka, arā, huka auau - rawa pai mō te wāhanga tangata no te mea hua i runga i mahi roro. Ēnei huka i roto i nakunaku whenumi tata tonu ki te bloodstream, reira te whakanui ake i te taumata o te taiāki. I tenei wa, ite te tangata te hari me te euphoria, na whakaaro huka te ki te waiho i te tarukino e, ka kohi nui o pānga faatîtîraa, me te kino i runga i te hauora whānui. Ko Ko te aha kia aroturuki te tomokanga o te huka ki roto ki te tinana, Heoi, ki tino whakarerea e kore e taea e, i roto i te meka, te kūhuka ko reira he puna mana e manawapa. I roto i te tinana e tahuri ai ki te glycogen me rongoa i roto i te ate, me uaua. I te wa o te wāwāhi o te mahi glycogen uaua te whakamana, koia, e ti'a ia tatou ki te pupuri tonu te nui ikeiketanga o tona tinana.

tikanga te horomanga warowaihā

Mai rōpū warowaihā katoa i to ratou ake āhuatanga motuhake, me te kia ratou kohi mārama dosing. Hei tauira, me ingested polysaccharides, i roto i te rerekē ki monosaccharides i roto i moni tiketike. I roto i te runga i ngā whakaritenga hou kai, kia hanga ake warowaihā hawhe o te kai ra, arā āhua 50% - 60%.

Ko te tātai o te nui o te warowaihā hiahiatia mō te ora

Hoki ia rōpū o te iwi e rapu rerekē moni o te pūngao. Hei tauira, mō ngā tamariki pakeke 1 ki te 12 marama hiahia whaiaroaro mō warowaihā kei roto i te awhe 13 karamu ia manokaramu o taimaha, e kore e wareware reira, e kua wehea ngā rōpū warowaihā hakari i kai o te tamaiti. Hoki ngā pakeke pakeke 18 ki te 30 tau, rerekē te auau o ia rā o te warowaihā rānei i runga i ngā mahi. Na, no te tangata me te wahine whai wāhi i roto i hinengaro mahi, tere kohi o e pā ana ki 5 karamu ia 1 manokaramu o taimaha tinana. Nā tēnei, i roto i te taimaha noa Me e pā ana ki 300 karamu o te warowaihā te ra tangata hauora. Tei runga i te patunga witi, kei te rerekē haere ano hoki tenei ahua. Ki te mahi te tangata e matua i roto i te mahi taimaha tinana hākinakina ranei, ka tātai i te täkupu o warowaihā te tātai e whai ake nei: 8 karamu ia 1 manokaramu o taimaha noa. , I roto i tenei take, ki te tango i hoki ano ki pūkete, i runga i nei e wehea ngā rōpū warowaihā i kai. Ko te tātai i runga taea ki te tātai i te maha o te warowaihā waiwai matatini - polysaccharides.

Āwhiwhi reiti kohi huka mō ngā rōpū motuhake o te iwi

Ki te whakaaro ki te huka, ka i roto i te puka parakore, he mea sucrose (huahuka me rāpoi ngota kūhuka). Hoki te pakeke te pai ko te% 10 anake o te huka i runga i te maha o Calories pau ia ra. Hei kia pau, Me wahine pakeke ra ia āhua 35-45 karamu o te huka parakore, i roto i nga tangata, i tenei ahua teitei - 45-50 karamu. Hoki te hunga e mātātoa te whai wāhi i roto i te mahi ā-tinana, te nui noa o te sucrose mai i 75 ki te 105 karamu. Ēnei whika tukua he tangata ki te kawe i ngā mahi, kahore ite mate o te kaha me te pūngao. Ki te whakaaro ki te muka kai (te muka), kia kia takoto ratou maha takitahi me, tango ki te ira tangata pūkete, tau, te taimaha me te taumata mahi (i te iti rawa 20 karamu).

Ko te kupu, whakatau nei e wehea e toru ngā rōpū ki te warowaihā, ka matau te hiranga o te tinana, e taea te tangata ia takitahi tātai i te nui e hiahiatia ana o ratou mo te ora, me te mahi noa.