Kamoo lik'habohaedreite tse ngata u hloka ka letsatsi motho

Kamoo lik'habohaedreite tse ngata u hloka ka letsatsi? Potso ena ke thahasella ho ba bangata, haholo-holo ba ka ke ra phela ntle lihlahisoa "kotsi".

Ho hlokahala hore 'mele eneji, le batho tsoa lijo chesa. Tshebetso ya ho tshilo ya dijo ka 'mele a batla a tšoanang le combustion e le ha ba bangata ba dihlahiswa, ho akarelletsa le mafura le lik'habohaedreite tse ngata, kapa ea fetoloa mocheso matla, metsi le carbon dioxide.

Lik'habohaedreite - dikarolo bohlokoa eneji, le lijo, moemeli e khōlō ea e tsoekere. Ka lik'hemik'hale di arotsoe ka tsoekere le bonolo le le polysaccharides. Ho ea ka tekanyo e sa assimilation 'meleng, lik'habohaedreite li arotsoe ka digestible le indigestible. Ka ho fetisisa habonolo assimilated tsoekere, sucrose, fructose, lactose, maltose. Butle - dextrin le starch.

Ke lik'habohaedreite indigestible amana selulose, tse legume, lijo-thollo, wholemeal bohobe, litapole, k'habeche, lihoete. E sa ananelang 'mele le faeba, empa ntle le tshilo ya dijo e tloaelehileng ke ea etsahala. Ho hloka faeba isang botenya, lefu la pelo, gallstones, pipitlelano, kankere ea intestine le leholo le le bang.

Ho qoba fetolang e tloaelehileng boemo hormonal tsa 'mele oa motho, ho buelloa hore ka tekanyo ea letsatsi la lik'habohaedreite - tsoekere e bonolo (tsoekere, confectionery, lipompong, mahe a linotši, jeme) ka ho ja ha baa ka ba feta dikgerama 50-100.

Lik'habohaedreite, tenyetseha ea bohōleng bo itseng ka khalori mafura a kenyelelitsoe seratsoana sa ka palo e khōlō - ka makhetlo a 4,5-5 ho feta e le bapisoa le mafura. Tabeng ena, ba mohloli o ka sehloohong oa lijo matla. Ka linako tse ling ba nka hore lik'habohaedreite - ke "lik'hilojule na letho." Sena ke ha ho joalo. Ka mor'a hore tsohle, haeba ho kaofela lik'hilojule noa tla fanoa ke mafura le lihaha-'mele, ntle le e nahane ka kamoo lik'habohaedreite tse ngata u hloka ka letsatsi, a halefile sebetsa ea phelang.

Lik'habohaedreite li fumanoa haholo-holo ka lijo tse se hlahang ho yona semela. Glycogen (phoofolo polysaccharide) tse mesifa le sebete.
Sucrose, le nang le bohlokoa haholo ho ja lijo ka e le hantle, e tsoekere tloaelehileng, e rekisoa mabenkeleng, 'me ke ka sehloohong k'habohaedreite motsoako oa mahobe a, lipompong le likuku.

Ha matla a ho tloaelehile e phallang eneji, le lijo tse nang le lik'habohaedreite ho lekane ho fana ka phelang. Ka ho hloka lik'hilojule 'mele e na le ho qeta lik'habohaedreite a qenehela. Ha feteletseng tshebediso khalori eketsehileng mele sebedisa feela palo ea kamoo lik'habohaedreite tse ngata u hloka ka letsatsi, 'me botlallong ba bona e beha ka liseleng tse mafura e le mafura, ka tsela eo e ntseng e eketseha boima ba' mele le botenya se hlahile.

Ho boloka mosebetsi tse tloaelehileng tsa batho hloka le reiti e itseng ea k'habohaedreite ka letsatsi, ka kamano e thehilweng le mafura le liprotheine. The karo-karolelano Optimum tsa protheine, mafura le lik'habohaedreite hore motho a ka bophelo bo botle ke 1: 1.2: 4.
E nahana hore 1 g, tsa mafura tse lijo e fana ka 9 kcal, 1 g ya k'habohaedreite le 1 g, protheine - 4 kcal.

Ho joalo, joang lik'habohaedreite tse ngata u hloka ka letsatsi le le batho ba baholo le lilemo li bohareng le e boima ba 'mele oa boima ba lik'hilograma tse 70, e leng e etsa khanya mosebetsi oa matsoho? tlhoko ena ranges ho tloha 360 ho 400 g, ea k'habohaedreite digestible, ho akarelletsa le ho tloha dikgerama 50 ho ea ho 100 ea tsoekere, confectionery, mahe a linotši, jeme.

Ka batho ba hōlileng, ho tloha lilemong tse 60, ho hlokahala hore ho noa letsatsi le letsatsi lik'habohaedreite fapana. e leng:

Banna ba tsoang ho le lilemo li 60 ho ea ho ea 74 e lokela ho ba dikgerama 333 tsa lik'habohaedreite.
Banna ba dilemo tse 75 le ho feta - 290 g,
lilemo tse basali 60 ho ea ho 74 - 305
Basali lilemo tse 75 le ho feta - 275 g,

About kae k'habohaedreite u hloka ka letsatsi la ngoana, e ka fumanoa tafole e latelang:

Tloha ka ba lilemo 1 selemo ho 3 lilemo li - e ne e le 170-180
Tloha ka ba lilemo 4 ho 6 khale - e ne e le 200-250
From lilemo tse 7 ho fihla ho 9 lilemo li - e ne e le 270-300
Tloha ka ba lilemo 10-12 - 320-350, e
Tloha ka ba lilemo tse 13 ho tse 15 tsa khale - e ne e le 350-400

The peresente ya lik'habohaedreite digestible ka lijo tse (ka dikgerama 100 tsa sehlahisoa):
Pheha boroso - 1.1%, boroso - 0,4%
Mahe - 0,9%, lehe tšoeu - 0,8%
Lehe yolk - 1.2% Fish scallops - 3.3%
Kefir mafura - 4.5% Butter - 0.5%
lebese khomo - 4.5%, natefisoang khutsufatsa lebese - 53,5%
Bolila - 4.5%, 3.1% bolila
Chisi le mafura a dikahare ea 45% - 2.0% mafura Cottage chisi - 3%
Tlase mafura a Cottage chisi - 3.5%, buns ho tloha phofo ea 1st sehlopheng - 52,7%
Dierekisi - 50,8%, buckwheat - 64,4%
Semolina - 70,1%, Oatmeal - 62%
Harese lijo-thollo - 70,5%, pasta - 70,9%
Litapole starch - 81% phofo Wheat 1st sehlopheng - 69,7%
Rice - 72,5%, nyalothe - 66,5%
Koro motoseghe - 68,2%, bohobe koro - 50,3%
Rye bohobe - 42,5%, Apricots - 12%
Omisitsoeng apricots - 63,5%, morara - 16,7%
Pears - 10,5%, morara o omisitsoeng - 69%
Cranberry - 7,5% Coat ditholwana - 51,2%
Lemons - 9,2%, Tangerines - 9,2%
Black currant - 9,8%, liapole - 11,5%
Plums - 10,7%, mahapu - 8.8 go%
Omisitsoeng porcini li-mushroom - tse 22.5%, le di-blades dierekisi - 10,5%
Melon - 8,6%, Courgettes - 3,5%
Hop - 5.2% litapole - 20%
Onion - 9,2%, rantipole - 7,6%
Likomkomere - 2,9%, ditamati - 4%
Salate - 2.1%, mokopu - bwa nzoto 5.9%
Strawberry jeme - 71,2% cocoa - 38,4%
Mahe a linotsi - 77,7%, Walnuts - 8,3%
Tsoekere - 95,5% Chocolate - 50,9%