Chikafu chine makabhohaidhiretsi, lipids uye mapuroteni

Zvemukati

• Mienzaniso yezvikafu zvehydrohydrate
• Mienzaniso yezvikafu zvine lipids
• Mienzaniso yezvikafu zveprotein

Zvinonyatso kuzivikanwa kuti izvo zvinoumba chikafu chedu zvinopa, nenzira yavo, akasiyana emakemikari maficha anodiwa kuti ushande nemuviri wedu, kuitira kuti hutano hwakakwana huve nemapoka akasiyana siyana ezvibereko. makabhohaidhiretsi, lipids uye mapuroteni.

• Carbohydrate iwo shugamakabhohaidhiretsi), iyo inoumba fomu huru yesimba zviwanikwa zvemuviri wemunhu, uye inodyiwa zvakanyanya muchimiro chefibisi, sitachi kana mashuga zvakananga. Nekugadziriswa mumuviri nekukurumidza uye zvakananga kupfuura zvimwe zvinovaka muviri, makabhohaidhiretsi anopinda simba nekukasira muchirongwa, asi akapedzwa zvakawandisa anotungamira mukuchengetwa kwavo nenzira yemafuta. Zvinogona kuve zvakapusa (monosaccharides, yekukurumidza uye ephemeral metabolism) kana yakaoma (polysaccharides, yekunonoka metabolism).
• Lipids kana mafuta akasiyana mamorekuru, akaomarara uye akaomarara kuora kupfuura makabhohaidhiretsi, asingazungunuke mumvura uye anoshandiswa zvakanyanya mumuviri wemunhu, kwete chete senzvimbo yekuchengetera simba (triglycerides), asi zvakare seyakavakirwa mabato (phospholipids) uye zvinhu zvinodzora ( steroid mahormone). Kune matatu marudzi e lipids: akazara (single bond), monounsaturated (imwe kabhoni kabound chisungo), uye polyunsaturated (akati wandei kabhoni mbiri zvisungo).
• Mapuroteni kana mapuroteni ndiwo biomolecule yakakosha uye inonyanya kushanduka iripo, inoumbwa necheni mitsara yeamino acids. Izvo zvinodikanwa kune mazhinji eakaumbwa, ekumisikidza kana ekudzivirira mabasa emuviri, uye iwo anopa mutoro unogara we zvakakosha zvinovaka muviri uye simba renguva refu kumuviri, kunyangwe iri zvinhu zvekunonoka kufanana.

Mienzaniso yezvikafu zvehydrohydrate

1. Zviyo. Zviyo zvakawanda zvakapfuma mu fiber uye sitachi, ese ari maviri akakosha sosi yemakabhohaidhiretsi. Zviyo zvese zvezviyo zvine makabhohaidhiretsi akaoma, Zviyo zvakagadzirwa zvine makabhohaidhiretsi ari nyore.
2. Zvingwa. Chingwa ndeimwe yemanyuko makuru emakabhohaidhiretsi mune chikafu chevanhu, akaisirwa mune ayo akasiyana mikana uye musanganiswa. Izvi zvinosanganisira mabread echingwa, gorosi, chibage, nezvimwe.
3. Pasita. Zvemamiriro akafanana echingwa, gorosi uye chibage semolina pasita, uye kunyangwe mazai-akavakirwa, inzvimbo hombe yemakabohydrate masvomhu.
4. Zvibereko. Yakazara mufructose, imwe yemashuga akareruka aripo, mazhinji emichero inotapira inopa simba rekukurumidza kumuviri nenzira dzayo dzakareruka: bhanana, pichisi, kiwi, sitirobheri neapuro.
5. Nuts. Ichipa hupfumi hwayo mumastark, nzungu zhinji dzakadai sehazelnuts, maonde, walnuts, uye mazambiringa akaomeswa yakakosha sosi yemakabohydrate akaomarara.
6. Zvigadzirwa zvemukaka. Zvinogadzirwa nemukaka, senge chizi uye yogati, kana mukaka wakasanganiswa pachawo, une yakawanda galactose, shuga iri nyore.
7. Mudiwa. Yakagadzirwa neshuga mbiri (vachibvisa), Inopa huwandu hwakawanda hwe makabhohaidhiretsi pamwe nemavitamini uye zvinovaka muviri.
8. Sodas. Tichifunga nezve avo akakwirira kwazvo mashuga eshuga kana zvinotapira zvakanyanya kana zvishoma zvichienderana nemahydrohydrate, zvinwiwa zvinopa mune mashoma sips huwandu hweshuga yakapusa yatingazoda muzere zuva.
9. Muriwo. Mbeu zhinji nemapods zvakakwirira mu starch, saka zvinopa zvakaomarara makabhohaidhiretsi.
10. Mbatatisi uye mamwe ma tubers. Akapfuma mune fiber uye akaomarara makabhohaidhiretsi.

• Tarisa: Mienzaniso yeCarbohydrate

Mienzaniso yezvikafu zvine lipids

1. Ruomba. Kufanana neakakura machizi, kirimu kana kirimu, izvi zvigadzirwa zvemukaka zvine yakakwirira mafuta zvemukati inobvumira hunhu hwayo kupararira uye kuravira.
2. Nyama tsvuku. Dzese mombe uye nyama yenguruve, ndiko kuti, nyama dzakapfuma mumafuta senge cutlets, sausage uye bacon.
3. Zvokudya zvegungwa. Kunyangwe iri inotapira uye iine ayodini yakawanda, iine chakakosha mutoro unokanganisa cholesterol yemuviri.
4. Miriwo yemafuta. Inoshandiswa sekupfeka saradhi kana sechikamu chemasukisi uye yekubika, zvine mafuta acids anowanzo kuve akakosha pahupenyu.
5. Nuts uye mbeu. Kunge walnuts, nzungu, chia, sesame, maamondi uye chestnuts. Muchokwadi, aya anowanzo shandiswa mukugadzirwa kwemafuta ekubikisa kana mwaka.
6. Mazai. Iyo yolk yezai (yero chikamu) ine yakakosha lipid mupiro.
7. Mukaka wese. Kunyangwe iri sosi yakakosha yemapuroteni uye makabhohaidhiretsi, zvakare iri manyuko mazhinji emafuta, sezvo chikafu ichi chiri chinangwa kuitirwa kusimudzira vanhu vari kusimukira.
8. Hove. Ivo vakapfuma mumafuta ane mafuta ayo anonyanya kubatsira muviri (Omega 3) uye anogona kutodyiwa sechikafu chekuwedzera.
9. Soy kana soya. Mbeu yemarume inoshandiswa kuwana mafuta etofu, uye akawanda mafomu sechinotsiva chikafu.
10. Iwo mafritters. Izvi zvinokonzerwa nekugadzirira kwayo, kwakanyudzwa mumafuta epolyunsaturated. Hupfu hwese, nyama uye hove.

• Tarisa: Mienzaniso yeLipids

Mienzaniso yezvikafu zveprotein

1. Mazai. Kunyangwe paine mafuta arimo, mazai ipfuma sosi yeprotein uye makabhohaidhiretsi.
2. Chikafu chena uye chitsvuku. Sezvo mapuroteni achishandiswa kuvaka nyama dzemhasuru, kudya nyama inzira yekuiwana kubva kune dzimwe mhuka.
3. Mukaka uye yogati. Ivo vane yakanyanya kukwirira indekisi yemapuroteni, makabhohaidhiretsi uye mafuta. Vaviri mune yavo skim musiyano vanochengetedza yavo protein index.
4. Salmon, hake, cod, sardines uye tuna. Idzi hove dzemhando dzakanyanya kunovaka muviri, dzichipa huwandu hwakakura hwemapuroteni emhuka.
5. Nzungu nedzimwe nzungu. Kufanana nemaonde, maarumondi uye pistachios, kunyange hazvo iinewo yakakwira lipid index.
6. Muriwo. Kunge pizi, nhokwe uye nyemba, izvo zvakakosha sosi yeprotein, yakanakira kudya zvinovaka muviri zvezvirimwa.
7. Sausages. Kunge soseji yeropa kana chorizo, iwo ane mapuroteni eropa remhuka kwaanogadzirwa.
8. Asina-mafuta nyama yenguruve. Sedzimwe mhando dze ham dzekukwirisa kana kugadzirira, dzinofarira protein index pamusoro peiyo lipid.
9. Dzakakura chizi. SaManchego, Parmesan kana Roquefort, kunyange hazvo iine zvine mafuta akawanda.
10. Gelatin. Yakagadzirwa kubva grated shwashwa, iwo ane huwandu hwakakura hwepuroteni mucolloidal kuturika.

• Tarisa: Mapuroteni Mienzaniso