Kodi kagayidwe kabakitrate m'thupi ndi chiyani?

Zakudya zam'madzi zimakhala ndi gawo lofunikira pakudya koyenera komanso kagawidwe kabwino ka michere. Anthu omwe amasamala za thanzi lawo amadziwa kuti chakudya chovuta kwambiri chimakhala chosavuta kuposa chosavuta. Ndipo ndibwino kudya chakudya chazakudya chotalikirapo komanso mphamvu masana. Koma n'chifukwa chiyani zili choncho? Kodi pali kusiyana kotani pakati pa njira zophatikizira chakudya chochepa komanso chofulumira? Chifukwa chiyani muyenera kudya maswiti kungotseka zenera la protein, pomwe uchi ndi wabwino kudya yekhayo usiku? Kuti tiyankhe mafunso awa, tiyeni tikambirane mwatsatanetsatane kagayidwe kabwino ka chakudya m'thupi la munthu.

Kodi chakudya ndi chiyani?

Kuphatikiza pa kukhala ndi kulemera koyenera, chakudya m'thupi la munthu chimagwira ntchito yayikulu kwambiri, kulephera komwe sikungotengera kunenepa kwambiri, komanso mavuto ena ambiri.

Ntchito zazikulu za chakudya ndi kuchita izi:

1. Mphamvu - pafupifupi 70% yama calories ndi chakudya. Kuti ndondomeko ya okosijeni ya 1 g ya chakudya ikwaniritsidwe, thupi limafunikira mphamvu ya 4.1 kcal.
2. Ntchito yomanga - amatenga nawo gawo pomanga zida zamagetsi.
3. Reserve - pangani depot mu minofu ndi chiwindi mwa mawonekedwe a glycogen.
4. Kuwongolera - mahomoni ena ndi ma glycoprotein m'chilengedwe. Mwachitsanzo, mahomoni a chithokomiro ndi pituitary gland - gawo limodzi lazinthu zoterezi ndi mapuloteni, ndipo inayo ndi chakudya.
5. Zotetezera - heteropolysaccharides amatenga nawo gawo pakupanga ntchofu, yomwe imakhudza ma mucous a kupuma, ziwalo zam'mimba, ndi kwamikodzo.
6. Tengani nawo mbali pakuzindikira maselo.
7. Ndi mbali ya nembanemba ya erythrocytes.
8. Ndi amodzi mwa owongolera magazi kuundana, popeza ndi gawo la prothrombin ndi fibrinogen, heparin (gwero - buku "Biological Chemistry", Severin).

Kwa ife, magwero akuluakulu a chakudya ndi ma molekyulu omwe timapeza kuchokera pachakudya: wowuma, sucrose ndi lactose.

@ Evgeniya
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Magawo a kuwonongeka kwa ma saccharides

Tisanalingalire za momwe thupi limagwirira ntchito m'thupi ndi momwe kagayidwe kamene kamagwiritsidwira ntchito pamasewera othamanga, tiyeni tiwone momwe kuwonongeka kwa ma saccharides ndikusinthira kwawo kukhala glycogen komwe othamanga amatayidwa kwambiri ndikugwiritsa ntchito pokonzekera mpikisano.

Gawo 1 - musanagawanike ndi malovu

Mosiyana ndi mapuloteni ndi mafuta, chakudya chimayamba kuwonongeka pafupifupi atangolowa mkamwa. Chowonadi ndi chakuti zinthu zambiri zomwe zimalowa m'thupi zimakhala ndi chakudya chambiri, chomwe chimakhudzidwa ndi malovu, omwe ndi enzyme amylase, yomwe ndi gawo la kapangidwe kake, ndipo chinthu chamakina chimaphwanyidwa kukhala ma saccharides osavuta.

Gawo 2 - chikoka cha asidi m'mimba pakuwonongeka kwina

Apa ndipomwe asidi wam'mimba amayamba kugwira ntchito. Imaphwanya ma saccharides ovuta omwe samakhudzidwa ndi malovu. Makamaka, pogwiritsa ntchito michere, lactose imagawanika kukhala galactose, yomwe imasandulika shuga.

Gawo 3 - kuyamwa kwa shuga m'magazi

Pakadali pano, pafupifupi shuga aliyense wofufumitsa wolowetsedwa amalowetsedwa mwachindunji m'magazi, ndikudutsa njira yothira m'chiwindi. Mulingo wa mphamvu umakwera kwambiri ndipo magazi amakhuta kwambiri.

Gawo 4 - kukhuta komanso kuyankha kwa insulini

Mothandizidwa ndi shuga, magazi amawundana, zomwe zimapangitsa kuti zikhale zovuta kusuntha ndi kunyamula mpweya. Glucose imalowetsa mpweya, womwe umayambitsa chitetezo - kuchepa kwa chakudya m'magazi.

Insulini ndi glucagon zochokera m'mapiko zimalowa m'madzi am'magazi.

Yoyamba imatsegula maselo amtundu wonyamula shuga mwa iwo, omwe amabwezeretsa zinthu zomwe zatayika. Glucagon, nawonso, amachepetsa kaphatikizidwe ka shuga kuchokera ku glycogen (kumwa mphamvu zamagetsi zamkati), ndi insulin "mabowo" m'maselo akulu amthupi ndikuyika shuga pamenepo ngati glycogen kapena lipids.

Gawo 5 - kagayidwe kabwino ka chakudya m'chiwindi

Panjira yoti amalize chimbudzi, chakudya chimagundana ndi choteteza chachikulu mthupi - maselo a chiwindi. Ndi m'maselo amenewa omwe chakudya, chothandizidwa ndi zidulo zapadera, chimamangiriridwa mu unyolo wosavuta - glycogen.

Gawo 6 - glycogen kapena mafuta

Chiwindi chimatha kupanga ma monosaccharides ochepa okha omwe amapezeka m'magazi. Kuchuluka kwa insulin kumamupangitsa kuti azichita mosataya nthawi. Ngati chiwindi sichikhala ndi nthawi yosinthira glucose kukhala glycogen, zimayambira zamadzimadzi zimachitika: shuga yonse yaulere imasandulika mafuta osavuta pomangiriza ndi zidulo. Thupi limachita izi kuti lisiye chakudya, komabe, polingalira za chakudya chathu chokhazikika, "imayiwala" kugaya, ndipo maunyolo a glucose, osandulika minofu ya pulasitiki ya adipose, amatengeredwa pansi pa khungu.

Gawo 7 - kusefukira kwachiwiri

Ngati chiwindi chimalimbana ndi shuga ndipo chimatha kusintha chakudya chonse kukhala glycogen, chomaliziracho, motsogozedwa ndi mahomoni a insulin, amatha kusunga mu minofu. Kuphatikiza apo, pakakhala kusowa kwa mpweya, imagawanikiranso shuga wosavuta kwambiri, osabwerera kumagazi ambiri, koma otsalira m'minyewa. Chifukwa chake, podutsa chiwindi, glycogen imapereka mphamvu zamagulu anyani, pomwe imapitilira kupirira (gwero - "Wikipedia").

Izi nthawi zambiri zimatchedwa "mphepo yachiwiri". Wothamanga akakhala ndi malo ogulitsira ambiri a glycogen ndi mafuta osavuta owoneka bwino, amasandulika mphamvu yoyera pokhapokha mpweya ulibe. Mofananamo, zidakwa zomwe zili ndi mafuta zidulo zimathandizira kupititsa patsogolo kupuma kwa magazi, komwe kumapangitsa kuti khungu lizikhala ndi mpweya wabwino pakasowa.

Ndikofunika kumvetsetsa chifukwa chake chakudya chimagawika kukhala chosavuta komanso chovuta. Zonse ndizokhudza index yawo ya glycemic, yomwe imatsimikizira kuchuluka kwa kuwonongeka. Izi zimayambitsanso kagayidwe kake kagayidwe kake. Ma carbohydrate osavuta, amafulumira kufikitsa chiwindi ndipo amatha kusintha mafuta.

Pafupifupi tebulo la glycemic index yokhala ndi kuchuluka kwa chakudya mumalonda:

Komabe, ngakhale zakudya zomwe zili ndi index ya glycemic yambiri sizingasokoneze kagayidwe kake ndi kagwiritsidwe kake ka chakudya momwe chimagwirira ntchito ndi glycemic. Zimadziwika kuti chiwindi chimadzaza shuga mukamadya mankhwalawa. Mukafika pamalire a GN (pafupifupi 80-100), ma calories onse opitilira muyeso amasinthidwa kukhala triglycerides.

Pafupifupi tebulo la glycemic katundu wokhala ndi zopatsa mphamvu zonse:

Kuyankha kwa insulin ndi glucagon

Mukamagwiritsa ntchito ma carbohydrate aliwonse, kaya ndi shuga kapena wowuma wambiri, thupi limayambitsa machitidwe awiri nthawi imodzi, kulimba kwake kumadalira zomwe zidaganizidwapo kale, makamaka, potulutsa insulini.

Ndikofunika kumvetsetsa kuti insulini imatulutsidwa m'magazi nthawi zonse. Izi zikutanthauza kuti chitumbuwa chimodzi ndi chowopsa mthupi monga ma pie 5 okoma. Insulini imayang'anira kuchuluka kwa magazi. Izi ndizofunikira kuti maselo onse alandire mphamvu zokwanira popanda kugwira ntchito ya hyper kapena hypo mode. Koma koposa zonse, liwiro la mayendedwe ake, katundu paminyewa yamtima komanso kuthekera konyamula mpweya zimadalira kuchuluka kwa magazi.

Kutuluka kwa insulin ndichinthu chachilengedwe. Insulini imapanga mabowo m'maselo onse mthupi omwe amatha kulandira mphamvu zowonjezera, ndikutseka. Ngati chiwindi chimalimbana ndi katunduyo, glycogen imayikidwa m'maselo, ngati chiwindi chalephera, ndiye kuti zidulo zamafuta zimalowa m'maselo omwewo.

Chifukwa chake, kuwongolera kagayidwe ka kagayidwe kake kumachitika pokhapokha kutulutsa kwa insulin. Ngati sikokwanira (osati kwanthawi yayitali, koma kuchotsera kamodzi), munthu atha kukhala ndi kachilombo ka shuga - vuto lomwe thupi limafunikira madzi owonjezera kuti awonjezere kuchuluka kwa magazi ndikuwamasulira ndi njira zonse zomwe zilipo.

Chachiwiri chofunikira pakadali pano kagayidwe kazakudya ndi glucagon. Hormoneyi imatsimikizira ngati chiwindi chimafunika kugwira ntchito kuchokera kuzinthu zakunja kapena kuchokera kwina.

Mothandizidwa ndi glucagon, chiwindi chimatulutsa glycogen (yopanda kuwonongeka), yomwe imapezeka m'maselo amkati, ndipo imayamba kutulutsa glycogen yatsopano ku glucose.

Ndi glycogen wamkati yemwe amagawa insulin m'maselo poyamba (gwero - buku "Sports Biochemistry", Mikhailov).

Kugwiritsa ntchito mphamvu pambuyo pake

Kugawidwa kwotsatira kwa mphamvu ya chakudya kumachitika kutengera mtundu wamalamulo, komanso kulimba kwa thupi:

1. Mwa munthu wosaphunzitsidwa yemwe amachedwa kugaya. Magalamu a glucagon akachepa, maselo a glycogen amabwerera m'chiwindi, momwe amakawapanga kukhala triglycerides.
2. Wothamanga. Mothandizidwa ndi insulin, ma cell a glycogen amatsekedwa kwambiri m'minyewa, ndikupatsa mphamvu zowonjezera masewera olimbitsa thupi otsatira.
3. Osakhala wothamanga wothamanga kwambiri. Glycogen amabwerera pachiwindi, amabwereranso kumtunda wa glucose, pambuyo pake amakhutitsa magazi mpaka m'malire. Mwa ichi, zimadzetsa kuchepa, popeza ngakhale kuli mphamvu zokwanira zamagetsi, maselowo alibe mpweya wokwanira.

Zotsatira

Kugwiritsa ntchito mphamvu zamagetsi ndi njira yomwe chakudya chimathandizira. Ndikofunika kumvetsetsa kuti ngakhale pakakhala kuti palibe shuga wowongoka, thupi limagawanabe minofu kukhala glucose wosavuta, zomwe zimapangitsa kuchepa kwa minofu ya minofu kapena mafuta amthupi (kutengera mtundu wamavuto).

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