Mawallafi:
Peter Berry
Ranar Halitta:
16 Yuli 2021
Sabuntawa:
13 Yiwu 2024
Wadatacce
Sanannen abu ne cewa sinadaran da ke haɗa abincinmu suna ba da, ta hanyar su, fannoni daban -daban na biochemical da ake buƙata don ingantaccen aikin jikin mu, don ingantaccen abinci mai gina jiki ya ƙunshi nau'ikan nau'ikan abubuwan gina jiki daban -daban: carbohydrates, lipids da sunadarai.
- Carbohydrates su masu ciwon suga necarbohydrates), wanda ya kasance babban nau'in makamashin makamashi na jikin ɗan adam, kuma ana cinye shi musamman ta hanyar zarge -zarge, sitaci ko sugars kai tsaye. Ta hanyar metabolized cikin sauri da kai tsaye fiye da sauran abubuwan gina jiki, carbohydrates suna shigar da makamashi nan da nan a cikin tsarin, amma cinye su da yawa suna haifar da ajiyar su ta hanyar kitse. Suna iya zama masu sauƙi (monosaccharides, na saurin hanzari da ƙarancin ephemeral metabolism) ko hadaddun (polysaccharides, na metabolism a hankali).
- Lipids ko kitse sunadarai iri -iri, sun fi rikitarwa kuma sun fi wahalar rarrabuwa fiye da carbohydrates, mai narkewa cikin ruwa kuma ana amfani da shi sosai a jikin mutum, ba kawai a matsayin tsarin ajiyar kuzari (triglycerides) ba, har ma azaman tubalan tsarin (phospholipids) da abubuwa masu sarrafa abubuwa ( hormones steroid). Akwai nau'ikan lipids guda uku: cikakken (shaidu guda ɗaya), monounsaturated (haɗin carbon guda ɗaya), da polyunsaturated (shaidu biyu na carbon).
- Sunadarai ko protids su ne biomolecules na asali kuma mafi daidaituwa wanda ya wanzu, ya ƙunshi sarƙoƙi masu layi na amino acid. Suna da mahimmanci don yawancin tsarin, ƙa'idoji ko ayyukan kariya na jiki, kuma suna ba da ɗaukar nauyi na dindindin muhimman abubuwan gina jiki da kuzari na dogon lokaci ga jiki, duk da kasancewar abubuwa masu saurin narkewa.
Misalan abincin carbohydrate
- Hatsi. Yawancin hatsi suna da wadataccen fiber da sitaci, duka mahimman hanyoyin carbohydrates. Dukan hatsin hatsi ya ƙunshi hadaddun carbohydrates, hatsin da aka sarrafa sun ƙunshi carbohydrates masu sauƙi.
- Gurasa. Gurasa suna ɗaya daga cikin tushen tushen carbohydrates a cikin abincin ɗan adam, an haɗa shi cikin yuwuwar dama da haɗuwa. Wannan ya hada da burodi na bran, alkama, masara, da sauransu.
- Taliya. Na asali iri ɗaya ga burodi, alkama da taliya semolina taliya, har ma da na ƙwai, sune tushen babban adadin carbohydrate.
- 'Ya'yan itãcen marmari. Mai yawa a cikin fructose, ɗayan manyan sugars masu sauƙi waɗanda ke wanzu, yawancin 'ya'yan itacen mai daɗi suna ba da ƙarfi ga jiki a cikin mafi sauƙi: ayaba, peach, kiwi, strawberry da apple.
- Kwayoyi. Ganin wadatarsu a cikin sitaci, yawancin goro kamar hazelnuts, ɓaure, gyada, da inabi sune mahimman tushen hadaddun carbohydrates.
- Kayan kiwo. Abubuwan da aka samo daga madara, kamar cuku da yogurt, ko madara madara da kanta, sun ƙunshi yalwar galactose, sukari mai sauƙi.
- Ruwan zuma. Ya ƙunshi sukari biyu (disaccharides), yana ba da babban adadin carbohydrates da bitamin da abubuwan gina jiki.
- Sodas. Idan aka ba su babban abun ciki na syrups na sukari ko kayan zaki fiye ko basedasa dangane da carbohydrates, abubuwan sha masu taushi suna ba da ɗan adadin adadin sugars mai sauƙi da za mu buƙata a cikin yini ɗaya.
- Kayan lambu. Yawancin hatsi da pods suna da yawa a cikin sitaci, don haka suna ba da hadaddun carbohydrates.
- Dankali da sauran tubers. Mai arziki a cikin fiber da hadaddun carbohydrates.
- Duba: Misalan Carbohydrates
Misalan abinci tare da lipids
- Man shanu. Kamar manyan cheeses, cream ko cream, waɗannan abubuwan da aka samo daga madara suna da girma abun ciki mai yana ba da damar yaduwarsa da dandano.
- Jan nama. Dukan naman sa da naman alade, wato nama mai wadataccen mai kamar cutlets, tsiran alade da naman alade.
- Abincin teku. Duk da kasancewar succulent kuma suna da iodine mai yawa, suna ɗauke da babban nauyin lipid wanda ke shafar cholesterol na jiki kai tsaye.
- Kayan lambu. Anyi amfani dashi azaman kayan salati ko kuma wani ɓangare na biredi da dafa abinci, suna ɗauke da kitse mai kitse wanda galibi yana da mahimmanci ga rayuwa.
- Kwayoyi da iri. Kamar walnuts, gyada, chia, sesame, almonds da chestnuts. A zahiri, galibi ana amfani da waɗannan a cikin samar da mai don dafa abinci ko kayan yaji.
- Qwai. Gwargwadon kwan (ɓangaren rawaya) yana ɗauke da muhimmiyar gudummawar lipid.
- Dukan madara. Duk da yake yana da mahimmanci tushen furotin da carbohydrates, amma kuma shine tushen maiko mai yawa, saboda wannan abincin a zahiri an yi niyya ne don raya mutane masu tasowa.
- Kifi. Suna da wadataccen mai wanda ke da fa'ida sosai ga jiki (Omega 3) kuma ana iya cinye shi azaman kari na abinci.
- Soya ko soya. Legume da ake amfani da shi don samun mai don tofu, da aikace -aikace da yawa azaman madadin abinci.
- Fritters. Wannan shi ne saboda shirye -shiryen sa, nutsewa cikin mai mai yawan gaske. Dukansu gari, nama da abincin teku.
- Duba: Misalan Lipids
Misalan abinci mai gina jiki
- Qwai. Duk da ƙoshin mai, ƙwai sune tushen tushen furotin da carbohydrates.
- Naman farare da ja. Tunda ana amfani da furotin don gina tsoka, cin nama wata hanya ce ta samun ta daga sauran dabbobin.
- Madara da yogurt. Sun ƙunshi babban ma'aunin sunadarai, carbohydrates da fats. Dukansu a cikin skim bambance -bambancen su za su kula da furotin na su.
- Salmon, hake, cod, sardines da tuna. Waɗannan nau'ikan kifin suna da gina jiki musamman, suna ba da adadin furotin na dabbobi masu yawa.
- Gyada da sauran kwayoyi. Kamar ɓaure, almond da pistachios, kodayake su ma suna da babban ma'aunin lipid.
- Kayan lambu. Kamar wake, kabeji da lentil, su ne tushen furotin mai mahimmanci, wanda ya dace don ciyar da abincin masu cin ganyayyaki.
- Sausages. Kamar tsiran alade ko chorizo, suna ɗauke da sunadarai na jinin dabba wanda aka yi su.
- Alade marar mai. Kamar wasu nau'ikan naman alade na kiwo ko shiri na musamman, waɗanda ke fifita alamar furotin akan lipid.
- Balagagge cheeses. Kamar Manchego, Parmesan ko Roquefort, kodayake su ma suna ɗauke da babban kitse.
- Gelatin. Anyi su daga guringuntsi, sun ƙunshi babban adadin furotin a cikin dakatarwar colloidal.
- Duba: Misalan Protein
