Yaya ake narkewar Carbohydrates?

Wadatacce

• Nau'in carbohydrates
• Ciwan yau da kullun
• Ta yaya ake narkewar carbohydrates?
• 1. Baki
• 2. Ciki
• 3. intananan hanji, pancreas, da hanta
• 4. Ciwan ciki
• Yanayin likita da ke shafar yadda narkewar ƙwayoyin carbohydrates
• Galactosemia
• Fructose malabsorption
• Mucopolysaccharidoses
• Pyruvate cuta mai narkewa
• Layin kasa
• Sauran nasihu
  

Menene carbohydrates?

Carbohydrates suna ba wa jiki kuzari don gudanar da ayyukan tunani da na yau da kullun. Narkar da abinci ko kara kuzari yana karya abinci zuwa sugars, wanda kuma ake kira saccharides. Wadannan kwayoyin sun fara narkewa a cikin baki kuma suna ci gaba ta cikin jiki don amfani dasu don komai daga aikin kwayar halitta zuwa ci gaban kwayar halitta da gyara.

Wataƙila kun taɓa jin cewa ana ɗauke da wasu sinadarin carbohydrates “masu kyau” yayin da wasu kuma “marasa kyau” ne. Amma da gaske, ba haka ba ne mai sauki.

Akwai nau'ikan carbohydrates guda uku. Wasu carbohydrates suna faruwa ne ta yanayi. Kuna iya samun su a cikin cikakkun 'ya'yan itatuwa da kayan marmari, yayin da wasu ke sarrafawa kuma ana tace su, kuma ko dai sun rasa ko an cire musu kayan abinci. Ga yarjejeniyar:

Nau'in carbohydrates

Nau'ikan carbi guda uku sune:

• sitaci ko hadadden carbi
• sugars ko sauki carbs
• zare

Dukkanin carbohydrates masu sauki da masu rikitarwa sun shiga cikin glucose (aka jini sukari). Caranƙara mai sauƙi shine wanda ya ƙunshi ƙwayoyin sukari ɗaya ko biyu, yayin da hadadden carb ya ƙunshi ƙwayoyin sukari uku ko fiye.

Fiber, a gefe guda, ana samun sa a cikin ƙwayoyin lafiya, amma ba a narkewa ko lalacewa ba. An nuna yana da kyau ga lafiyar zuciya da kula da nauyi.

Ana samun sugars mai sauƙi a cikin 'ya'yan itace da kiwo. Hakanan akwai ingantattun sikarin mai sauki wanda kamfanonin abinci zasu iya karawa zuwa abinci kamar su soda, alawa, da kayan zaki.

Kyakkyawan tushe na hadadden carbohydrates sun haɗa da:

• dukan hatsi
• legumes
• wake
• lentil
• wake
• dankali

Ana samun fiber a cikin ƙwayoyin lafiya masu yawa kamar:

• 'ya'yan itãcen marmari
• kayan lambu
• dukan hatsi
• wake
• legumes

Yin amfani da turɓaya, mai rikitarwa da sauƙi daga asalin yanayi kamar 'ya'yan itace na iya kare ku daga cuta kuma yana iya taimaka muku kiyaye nauyin ku. Wadannan carbs din sun hada da karin bitamin da kuma ma'adanai.

Koyaya, sarrafawa da tsaftataccen carbohydrates suna da yawan adadin kuzari amma ƙarancin abinci mai gina jiki. Suna sa mutane su sami nauyi kuma wataƙila ma suna ba da gudummawa ga haɓakar yanayin da ke da alaƙa da kiba, kamar nau'in ciwon sukari na 2 da cututtukan zuciya.

Ciwan yau da kullun

Ya kamata carbohydrates ya zama kashi 45 zuwa 65 na yawan adadin kuzari na yau da kullun bisa ga tsarin cin abincin Amurka.

Ga mutumin da ke cin daidaitattun adadin kuzari 2,000 a rana, wannan yana nufin cewa carbohydrates na iya yin 900 zuwa 1,300 na waɗannan adadin kuzari. Wannan adadi ya kai kimanin gram 225 zuwa 325 kowace rana. Koyaya, yawan cin abincin ku zai bambanta dangane da bukatun ku.

Ta yaya ake narkewar carbohydrates?

Duk abincin da kake ci yana ratsa tsarin narkewarka saboda haka zai iya karyewa kuma jiki yayi amfani dashi. Carbohydrates suna yin tafiya farawa da cin abinci a bakinku kuma yana ƙarewa tare da kawarwa daga mahaifar ku. Akwai abubuwa da yawa da ke faruwa tsakanin wurin shiga da fita.

1. Baki

Kuna fara narkar da abinci mai narkewa a cikin mintina lokacin da abincin ya buge bakinku. Surar da ke ɓoye daga jijiyoyinka na jika abinci kamar yadda ake taunawa.

Saliva yana fitar da enzyme da ake kira amylase, wanda zai fara aikin lalata sugars a cikin carbohydrates ɗin da kuke ci.

2. Ciki

Daga can, zaku haɗiye abincin yanzu tunda an tauna shi ƙananan ƙananan. Carbohydrates suna tafiya ta cikin jijiyarka zuwa cikinka. A wannan matakin, ana kiran abincin azaman chyme.

Ciki yana sanya acid don kashe ƙwayoyin cuta a cikin chyme kafin ya yi matakinsa na gaba a cikin tafiyar narkewa.

3. intananan hanji, pancreas, da hanta

Chyme daga nan zai fita daga ciki zuwa ɓangaren farko na ƙananan hanji, ana kiran shi duodenum. Wannan yana haifar da pancreas don sakin amylase na pancreatic. Wannan enzyme din yana raba chyme din zuwa dextrin da maltose.

Daga can ne bangon karamin hanji zai fara yin lactase, sucrase, da maltase. Wadannan enzymes sun karya sugars har ma da kara zuwa monosaccharides ko sugars daya.

Wadannan sugars din sune wadanda daga karshe suka shiga cikin hanjin hanji. Da zarar an sha su, hanta za ta sarrafa su sosai kuma ana adana su azaman glycogen. Sauran glucose ana motsa su ta cikin jini ta hanyoyin jini.

An saki insulin na hormone daga pancreas kuma yana ba da damar amfani da glucose azaman kuzari.

4. Ciwan ciki

Duk wani abu da ya rage bayan waɗannan hanyoyin narkewar abinci ya tafi zuwa cikin hanji. Daga nan sai kwayoyin cuta na hanji suka farfashe shi. Fiber yana ƙunshe da yawancin carbohydrates kuma jiki ba zai iya narke shi ba. Ya isa cikin hanji sannan an shafe shi da kujerun ku.

Yanayin likita da ke shafar yadda narkewar ƙwayoyin carbohydrates

Akwai wasu yanayin kiwon lafiya da zasu iya katse aikin narkewar abinci mai guba. Jerin da ke gaba ba ya karewa kuma waɗannan yanayin yawanci ba kasafai suke samunsu ba, ma'ana an gada su a lokacin haihuwa.

Galactosemia

Galactosemia cuta ce ta kwayar halitta wacce ke shafar yadda jiki ke aiwatar da sauki galactose, suga wanda wani bangare ne na babban sukari da ake kira lactose wanda ake samu a madara, cuku, da sauran kayan kiwo. Yana haifar da yawan wannan sukarin a cikin jini, yana haifar da rikitarwa kamar lalacewar hanta, nakasar ilmantarwa, ko al'amuran haihuwa.

Fructose malabsorption

Wannan yanayin kuma an kira shi rashin haƙuri na fructose na abinci. Yana shafar yadda jiki ke farfasa fructose na 'ya'yan itace da kayan marmari, zuma, agave, da abinci da aka sarrafa. Kwayar cutar sun hada da:

• tashin zuciya
• gudawa
• kullum gajiya

Mucopolysaccharidoses

Ciwon Hunter wani nau'in cuta ne na gado wanda aka rarraba a ƙarƙashin mucopolysaccharidoses (MPSs). Yawanci yakan fara ne tsakanin shekaru 2 zuwa 4 kuma yana faruwa ne ta hanyar enzyme da ya ɓace wanda baya lalata carbohydrates. Abilitiesarfin jiki, bayyanuwa, haɓaka tunanin mutum, da aikin gabobi na iya shafar wannan cuta.

Pyruvate cuta mai narkewa

Pyruvate dehydrogenase rashi wani nau'in cuta ne na gado wanda aka rarraba a ƙarƙashin rikicewar rikice-rikice na rashin ƙarfi. Yana haifar da tarin lactic acid a cikin hanyoyin jini.

Kwayar cutar na iya farawa tun daga ƙuruciya. Sun hada da:

• kasala
• rashin ciyarwa
• saurin numfashi
• ƙwayar tsoka mara kyau
• motsin ido mara kyau

Kwayar cututtuka na iya bayyana mafi muni bayan abinci mai nauyi na carbohydrate.

Layin kasa

Jiki yana buƙatar carbohydrates don aiki daidai. Abincin mai wadataccen abinci mai ƙoshin lafiya yakamata ya ba ku isasshen mai don iko a cikin kwanakinku.

Tabbatar kun haɗa da ɗimbin adadin ƙwayoyin carbohydrates, kamar 'ya'yan itace da kayan marmari - gabaɗaya tsakanin 900 zuwa 1,300 adadin kuzari kowace rana. Tabbas, wannan adadin zai bambanta dangane da tsayinku, nauyinku, da matakin aikinku. Don takamaiman bukatun ku na carbohydrate, an ba da shawarar ku yi magana da likitan abinci.

Sauran nasihu

• Tare da fruitsa fruitsan itace da kayan marmari, cika farantinku da hatsi gaba ɗaya maimakon ingantattun hatsi. Wadannan zabi masu dauke da sinadarin carbohydrate suna dauke da karin fiber da kuma abubuwan gina jiki, kamar bitamin B.
• Kalli kayayyakin kiwo tare da karin sugars. Milk masu ƙarancin mai, cuku, da yogurts suna ba jiki buƙar alli da furotin, da sauran bitamin da kuma ma’adanai ba tare da kalori ba.
• Haɗa karin wake, wake, da miyar laushi a cikin kwanakin ku. Ba wai kawai waɗannan legumes na samar muku da hadadden carbohydrates ba, har ma suna alfahari da yawan furotin, furolate, potassium, baƙin ƙarfe, da magnesium ba tare da mai mai yawa ba.
• Karanta alamun ka. Koyaushe kasance a kan ido don ƙarin sugars, musamman a cikin abincin da aka sarrafa. Ya kamata kuyi nufin samun ƙasa da kashi 10 cikin ɗari na adadin kuzarinku kowace rana daga ƙarin sugars ko sauƙin carbohydrates.