ʻO nā huapona ka hua mua o ka ikaika no ke kino a komo pū i nā meaʻono a me nā kaʻapona'aleʻa nui . Hiki i kāu kino ke hoʻohana pono i nā hua 'aiʻa a iʻole e hoʻololi iā lākou i loko o ka pepa kope i kapaʻia he glycogen. Hiki ke hoʻololiʻia nā'ōpona'elahi i ka momona.
ʻO ka mea mua, he Kelekema
No ka nui o ka nui o lākou, ua hanaʻia nā hamo a me ke kalapona, ka hydrogen, a me ka oxygen me keʻano maʻamau o Cm (H2O) n.
ʻO kekahi laʻana,ʻo kahi mole mole kānuku liʻiliʻi e like me ka glucose heʻeono carbon carbon, 12 mau hydrogen, a meʻeono o nā oxygen. Ke hanaʻia nei e like me ka palekana a loaʻa keʻano C 6 (H2O) 6. Hiki ke hanaʻia kahi molekoki starch nui nui o nā kinaika liʻiliʻi liʻiliʻi e pili ana i kahi kaula lōʻihi. ʻO ka m liʻiliʻi a me ka n ma kā mākou kumuhana nui, Cm (H2O) n, hiki ke holo i nā haneli.
Hanaʻia nā meaʻawaʻawa hoʻokahi i hoʻokahi aʻelua paha mau kō. ʻO ke kōlea hoʻokahi wale nō ka glucose, C6 (H2O) 6, aʻo ia ke sukuka i hanaʻia e ko mākou mau kino a me nā lolo no ka ikaika i kēlā lā i kēia lā. Kapaʻiaʻo Glucose he monosaccharide ,ʻo ia hoʻi keʻano "hoʻokahi kō." ʻO kekahi mau mīkini holoʻokoʻa e komo pū ana i ka palaka, ka galactose, a me ka ribose. Loaʻa ka hua Fructose i nā hua a me nā huaʻai; loaa ka galactose i ka waiu; aʻo ka uti ka mea iʻike nuiʻia ma keʻano he hapa o ka waika ribonucleic, he hapa ia o ka transcription genetic a aia i loko o nā pūnaewele i loko o ko kākou kino.
ʻAʻole makemake wau e komo hohonu i loko o ke kelekema o nā mea maʻalahi, akā he mea nui eʻike i nā glucose, fructose, a me ka galactose keki hoʻokahi e hiki ke hana i nā hui likeʻole e lilo i disaccharides ,ʻo ka hua'ōlelo e pili ana i "ʻelua mau sugars." Aia kēia mau mea:
- ʻO ka lactose (ka waiu wai) he mea ia e loaʻa i nā glucose a me nā molelala galactose. ʻO nā kānaka e "lalepaʻole iʻole" hiki keʻeli pono i kēia kō.
- ʻO ka Sucrose (kapu kai) he pūpū kululu a me nā mea'alapika. ʻO ia ka mea'alaʻula keʻokeʻo a mea waiwai nui paha mākou i kapaʻia ai he "sugar" i ka wā e kuke ai aʻo ka kukeʻana.
- ʻO Malatose (malt sugar) kahi huaʻia i ka wā o kaʻaiʻana i ka palaoa e like me ka bale.
Hiki keʻoluʻoluʻia ka wai me ka maʻalahi i kou kino eʻeli iho i loko o kēlā me kēia glucose a me nā mea'alekole. Hoʻomaopopo pinepineʻia lākou i loko o nā paia o ke kino a i loko o ke koko.
ʻO nā'ōpona'aleʻa he mau lōʻihi o ke kōpaʻa. Eia kekahi laʻana,ʻo ka momona a me ka maʻakaʻa nui mākou iʻikeʻia he starch. ʻO kēia mau momona me nāʻano lōʻihi, aʻo nā kaulahao paha ke hana i nā lālā.
ʻO nā'ōpona'okole a me nāʻenehana:
- ʻO Starch, ka waihona mālama waiwai o nā huapiʻa i loaʻa i nā mea kanu, i nā mea kanu a me nā aʻa. Ua paʻaʻo Starch i nā pūnaewele glucose i hui pūʻia. ʻO nā'ōʻaiʻai hoʻomeheu hoʻomeheu he laiki, ka palaoa, ka palaoa, kāloti a me ka uala. ʻAʻohe wai e hoʻoluʻuʻia ka wai a makemake i nā enzymes pāʻaniʻia i kapaʻia he amylases e wāwahi ai iā lākou.
- ʻO Glycogen, ka waihona mālama waiwai o ka glucose i loaʻa i loko o nāʻiʻo a me nā manu o nā holoholona. ʻAʻoleʻoe eʻai i nā huaʻaloʻa i ka wā eʻai aiʻoe i ka meaʻai; akā,ʻo ka nui o ka glycogen i nā mea holoholona i ka manawa o ka luku e hoʻopili i ka pH o kaʻiʻo.
- ʻO Cellulose, ka papa hana o nā mea kanu. Hiki i ka Cellulose ke kōkua i nā mea kanu e hoʻomau i ko lākouʻano; no laila, ma keʻano, hana ka cellulose me he pūpūʻai. ʻAʻole hiki iā mākou keʻeli i ke cellulose; akāʻo ka cellulose kekahi o nā mea nui o ka filaʻai , me ka lignin, chitin, pectin, beta-glucan, inulin a me oligosaccharides.
ʻO ka mākaʻaila a me ka cellulose ka mau mea'aleʻaleʻa paʻakikī e pono ai ke olakino maikaʻi. ʻO ka pīkī, nā pīni maloʻo, ka palaoa, ka raiki, ka palaoa, ka sulu, a me ka pī he nui ka mākiko. ʻO nā meaʻai e like me ka broccoli, kapiʻapelu, ka pīpaka, nā lettuces a me nā'ōpū'ē aʻe,ʻaʻole iʻoi. ʻO ia no ka meaʻaʻole i loko o nā pūpū a me nā lau o nā mea kanu ka nui o ka starch, akā hāʻawi lākou i ka nui o cellulose. Ma muli o ka hikiʻole iā mākou ke'eliʻi i ka cellulos,ʻo ia hoʻi, he mau kalo kaʻona iki ma mua o nā huaʻaiʻeleʻele a me nā lau.
Nā Carbohydrates a me ka Metabolism
Hoʻomaka ka kino i ke kaʻina o ka wāwahiʻana o ka waiʻahu i loko o kā lākou mau mīkini monasopole kokoke kokoke mākou eʻai.
Ke honiʻoe i ka meaʻalaʻono o ka palaoa hou a noʻonoʻo paha e pili ana i kēlā maʻakala maikaʻi kahi e hoʻopau aiʻoe, e hoʻomaka ka waha i ka wai. Ma muli o ka waiʻoluʻolu o ka waiʻai, hoʻomakaʻia e ho'ōla i kou waha. Aia i loko o kou palapalapa he amylase liʻiliʻi,ʻo ia ka enzyme e hoʻomaka ana eʻoki i ka maloʻo i loko o ka glucose i ka wā e kānana anaʻoe.
Ke hoʻomauʻia ka'alepili ka'akiʻona i loko o ka'ōpū liʻiliʻi me ke kōkua o ka amylase pancreatic. Hanaʻo Amylase i nā huapiʻa i loko o nā monosaccharides e hiki ke komo i ke kahawai koko. I kekahi manawa, i ke koko, hoʻohanaʻia nā monosaccharides no ka ikehu, e mālamaʻia i loko o ke ake a me nāʻiʻo e like me ke glycogen, aiʻole i hoʻololiʻia i momona a mālamaʻia i loko o ke kino.
ʻO ka mālamaʻana o ka glucose ka hopena o ka insulin, ka mea e hoʻoikaika i kou kino e mālama i ke koko koko'ē aʻe e like me glycogen. ʻO ka poʻe me ka maʻi hānai a me ka maʻi maʻamau ka hikiʻole ke hoʻonui i ka insulin, aʻaʻole paha lākou e noʻonoʻo pono i ka insulin e hana ai a pono e hoʻoponopono i ko lākou koko koko me nā lāʻau, insulin, a me nā loliʻai.
Makemake kou kino e hoʻohana i ka glucose e like me ke kumuhana kumuhana no kāu hana i nā lā a pau. Pono nā māku i ka glucose e neʻe, a pono nā'ōpona i ka glucose e hana. ʻOiai e hiki i kou kino ke hana i ka glucose mai kekahi meaʻai'ē aʻe i ka protein ma o ka hana i kapaʻia he gluconeogenesis,ʻoi aku ka maikaʻi ināʻo ka hapalua o kāu calorie i kēlā me kēia lā ke hele mai mai nā huaʻalea. E kiʻi i kāu mau'ōpona mai nā kumu maika maikaʻi e like me kaʻohiʻokoʻa, nā hua, a me nā meaʻai. ʻO nā kuki, ka sodas, ka candy a me nā hua leʻaʻaʻole maikaʻi.
Pono nā Carbohydrates e hapalua i ka hapalua o kāu calories i kēlā me kēia lā. Hookahi laukona o ka hamoʻaleʻa i loko o nā caloʻehā inā paha he sugar a he kānā. Hoʻokahi'āpana berena e pili ana i 12 grams o nā haʻalima. Hiki i kahi o ka hale sukakalisa maʻamau he 50 maumu o ka mea 'aiʻa. He 35 mauʻemo o ka hauʻomaʻa.
ʻOiaiʻo nā kaʻapona a pau heʻehā calorie ma ka gram, kahi maikaʻi o nā kumu o ka waiʻaleʻa i kāuʻai ma mua o nā mea'ē aʻe. ʻO nā hua, nā huaʻakai, nā legumes, nā nati, nāʻanoʻano, a me nā'ekī uaʻoi aku ka maikaʻi ma mua o ka candy, sodas, a me nā mea hānai. No ke aha mai? ʻO nā kumu huakīpika olakino ka nui o nā huaora, nā mineral, nā phytochemicals a me ka fiber,ʻo ia mau mea he mea nui i ke olakino maikaʻi. ʻO kaʻai, ka paila, ka meaʻai, a me nā meaʻai'ē aʻe, he mau kumu waiwaiʻole ia o nā meaʻai. A i kekahi manawa e nānā kākou i kēia mau meaʻai me he "caloriesʻole." ʻO keʻano o nā meaʻai he nui nā calories me kaʻaiʻole aʻaʻoleʻaiʻole.
Nā Manaʻo Kai Carbohydrate
No ka hapalua o kāu mau calorie e hele mai mai nā'ōpelu, hiki ke maʻalahi ke helu i ka nui o nā grams o nā waiʻalea e pono aiʻoe i ka lā. Eia kekahi lā, e'ōlelo mākou e pono ana iʻelua kanaka ka calories i kēlā lā i kēia lā. ʻO ia hoʻi, he 1,000 calories e hele mai mai nā'ōpona (2,000 X 0.5). No ka loaʻaʻana o nā caloʻehā o kēlā me kēia'eleʻaleʻa, a laila e puʻunaueʻoe i 1,000 iʻehā (1,000 / 4) e loaʻa ai 250.
ʻO kēlā mea nāna e makemake i nā calole he 2,000 i kēlā lā i kēia lā e pili ana i 250 grams o ka waiboro i kēlā lā i kēia lā. ʻO kēlā mau 250 grams, e like me 10 pakeneka ke hiki mai i ka waihonaʻo ka papaʻaina a me nā meaʻala. ʻO ia he 25 grams no ka 2000 calorie i kēlā lā i kēia lā. E like paha me ka hapalua o ka pahu kapu a iʻole ka liʻiliʻi ma mua o hoʻokahi kahe o ka soda . ʻO ka mea nui, nui ka poʻe iʻoi aku ka nui o kēlā me kēia lā.
Nā Carbohydrate Counts
Keʻikeʻoe i ka nui o nā grams o nā kaha e pono aiʻoe i kēlā lā i kēia lā, hiki iāʻoe ke koho i kāu mau meaʻai e like me kā lākou helu helu a me ka hoʻokomoʻana iā lākou i loko o kāu calorie o ka lā a me ka kālā kālā. He mea hikiʻole ke hoʻopaʻa inoa i kēlā me kēia'ōpona i loaʻa kaʻai maʻaneʻi, eia naʻe, eia kekahi mau mea likeʻole mai nā hiʻohiʻona hiʻohiʻona:
- Hoʻokahi'āpana berena - 12.5 grams ka nui, 10 grams ka starch aʻo ka liʻiliʻi ma mua o hoʻokahi gram ka fiber.
- Hoʻokahi kīʻaha o ka pasta - 43 grams ka nui, he 36 mau kēmu ka starch a he 2.5 mau kēmu ke fiber.
- ʻO kekahi'ōpuni'ōpiopio - 19 grams ka nui,ʻewalu'emeka ka starch aʻekolu mau kalamu he fiber.
- Hoʻokahi pahu kapu Snickers - 63.5 ka nui o nā'ōmole, a he 53 grams ke kō, heʻelua maumeme ke fiber.
- Hoʻokahi kīʻaha o ka hua waina hua waina - 43 grams ka nui,ʻehiku mau'ōmole ke fiber, 17 grams ke starch, a he 16 mau sukari ke kō.
- Hoʻokahi kīʻaha o ke kōkani i'ōpala i ka'ōpala o ka palaoa - 28 grams ka nui, 15 grams ka starch, hoʻokahiʻepa ka pahu, 12 grams ke kō.
- ʻO hoʻokahiʻehā'ekene aunema o ka wainaʻulaʻula -ʻekolu mau kalami ka nui, aʻo ia hoʻi,ʻo ka waina ma lalo o ka hoʻokahi.
- ʻEwaluʻewalu kaona o ka waiū momona liʻiliʻi - 12 grams ka nui, a he 12 maumeme ka lactose.
- Hoʻokahi kapu broccoli -ʻeono pahu piha, a he 2.5 mau kekona ka fiber a 1.5 grams ke kō.
- Hoʻokahi kīʻale'ōmaʻomaʻo -ʻewalu kalame ka nui, aʻo nāʻehāʻehā ke fiber.
- Hoʻokahi kīʻaha kīʻaha - 31 grams ka nui, 21 mau mele ka starch,ʻekolu mau'elemia he fiber.
- ʻElua kīʻaha lettuce -ʻelua mau kīmoa ka nui, a heʻeleʻele hoʻokahi hoʻokahi.
- Hoʻokahi kīʻaha kīʻaha -ʻehā pahu piha, aʻo kēia mau momonaʻelua he fiber.
- Hoʻokahi alamoleʻonika - 15 grams ka nui,ʻekolu mau aniani keʻano o ka fiber.
- ʻO kahi hapa waena o kaʻaila -ʻeiwa pahu piha, a he 1.5 mau kēmu ka fiber.
- ʻO kahi pahu kukui kilokilo kilokilo - 16 grams ka nui,ʻo iaʻehiku mau kīkani he sukuka.
- Hoʻokahi kīʻaha kala - 12 grams ka nui, aʻoʻekolu mau'emu he fiber.
- Hoʻokahi kīʻaha blueberries - 21 grams ka nui, aʻo nāʻehā'emu ka fiber a he 15 mau sukari ke sukake.
- ʻO ka hapalua o kaʻaila marinara - 14 grams ka nui, aʻo ka liʻiliʻi ma lalo o hoʻokahi gram ka fiber.
- Hoʻokahi'ōmato maʻamau -ʻelima mau kīmoa ka nui, a he 1.5 mau kekona ka fiber.
- ʻO kahi o ka puʻupuʻu kaiapili me kaʻili - 29 grams ka nui, aʻoʻekolu mau kalamu he fiber, 25 grams ka starch.
- Hoʻokahi wale nō kāloti - 12 grams ka nui, a he 3.5 mau kekonaʻo ka fiber aʻelua mau mele ka starch.
- Hoʻokahi'āpana o ka'ōmole pie - 40 grams ka nui, nona 18 grams ke kō.
- Hoʻokahiʻewaluʻewalu ipu o ka waiʻalani - 26 grams ka nui, 21 mau mele mai ke kumu hua.
- Hoʻokahi kīʻaha maloʻo maloʻo e like me ka pinto beans a me nā bean - 47 grams ka nui, a he 19 grams ke fiber, 28 grams ka starch.
Nā meaʻai NūnoaʻO nā hua kikowaena ma nā mea i hoʻolakoʻia e kākau inoaʻia ka nui o nā huapiʻa i kēlā me kēia lawelawe. Lawe i ka manawa a me ka hoʻoikaika hou e nānā i nā helu waiwai kaʻapona no nā meaʻai a pau āu eʻai ai, akā, me kaʻike, e hoʻomaka anaʻoe eʻike i ka heluʻana o nā calorie a me nā helu kaupelu.
> Kālā:
> Hoʻopiʻi SS, Smith JL, Groff JL. "Nānā Kūikawā Loa a me ka Maluha Kiʻekiʻe Kanaka." HāhāʻEhā. Waimanalo, HI. Wadsworth Pub Co., 2005.
> National Academies of Sciences, > Engineering > a me Medicine, Health and Medicine Division. "Dietary Reference Intakes Palepa a me ka Hoʻopihapiha."
> Ka 'Oihana Hoʻonaʻauao'AihanaʻAmelika Hui PūʻIa. "'AlahuiʻIkeʻIke USDA."