Ka rite ki nga matūkai whakamahia e te tinana?

Ko reira kahore ngaro e ngā matūkai kai whakamahia e te tinana, ano, Me matou ratou whakakī tamau. Ko te aha tūranga tākaro ratou, a he aha te ahua o te kai i roto i?

I roto i te katoa i reira e ono ngā momo o ngā matūkai e whakamahi ana i te tinana tangata: wai, kohuke, huaora, pūmua, te ngako, te warowaihā. Ko nga matūkai matua ahu i kai, e kua whakamahia ki te mau tonu kiko te kaha, o ratou whakahōunga, whakatupuranga pūngao mo te mahi whaiaroaro, me te ture o te pākia e enei. ite te hiahia hoki ratou te puta noa te ora, ki ia kaihoko mahi etahi mahi.

Ko te tikanga o te absorption o ngā matūkai i te tinana

absorption matūkai e wahi i muri anake wāwāhi, kahore e riro ratou i te puka parakore. Ko te whākōkī digested taime i roto i te taiepa wahi kūnatu, whiwhi ki te awa toto. Pūmua, te ngako, me warowaihā whakarato te tinana ki wahie i roto i te puka o Calories. Water, kohuke, huaora mahi rite hanga me Whakapau kahore e e iti nui.

wai

whai wāhi ana tēnei whakarewa ao i roto i tata nga tukanga faufaa katoa i roto i te tinana:

• Water e whangainga te pūtau, te ārai ratou i maroketanga;
• mauranga matū me hormones ki whēkau katoa;
• tauturu Water ki tahu ngako, tukatuka i te pūtau ki te pūngao; tona whakamahi i roto i te rawaka rahinga whakaiti hiahia;
• whakahohetia te whatukuhu;
• E kawea hua nakunaku me te ururua tinana putanga i roto i te reo wai.

Te kore o te wai e arata'i ki pōrearea o whekau, he hua i roto i te kiko adipose. timata tuatahi pūtau roro ki te wheako hapa wai.

kohuke

Ka taea te wehea kohuke ki e rua ngā rōpū: te tonotono-me micronutrients. He nui rawaka o te tinana haepapa mo te kaha o te pūnaha musculoskeletal, te wai me te toenga waikawa-turanga, whakatairanga pūhui o pūmua ki lipids, haapuai te pūnaha io, me ētahi atu Trace huānga ahu ki te ora noa e hiahiatia ana i roto i te moni iti, rite macroelements -. Nui . Te kore o te kohuke i roto i te tinana inhibits te mahi o te tahi atu kohuke.

Ko te whakamahi o huaora

He tino nui mō te hauora tangata matūkai pērā pūtau rite huaora no o ratou kore o ahu ana ki te rangirua o ngā tukanga pūkoro i roto i te tinana, me te whakaiti i te mate. He pera nui, e tūtohu ana e te iwi e arahi āhua kaha ki te tango i complexes huaora atu tenei āhuatanga. I roto i tona puka parakore i roto i te huaora āhua kore: ia o ratou te vai i roto i te matatini koiora matatini e, i roto i te meka, tauturu te tinana ki te whakamahi ia ratou.

Mā te pūmua

hiahiatia Pūmua te mo te tipu, me te kiko hanga. I tua atu, kei te whakamahia ngā matūkai e te tinana i roto i te hanga o hormones, whākōkī me paturopi me tauhohe noa matū.

pau tatou i pūmua i te kai, te heihei, ika, pata, me te rēkiumu, te waiu, nati me hua. Kei roto ratou waikawa amino, whakahokia te pūngao pau, ka whakarato tukanga kirihou i roto i te kopa. He nui nui haere o ngā kai pūmua tūtohutia mō ngā tamariki me te wahine e hapu ana.

Ka rite ki te ngako e whakamahia e te tinana

matūkai matua, ngako, whakamahia e te tinana tangata mo te absorption mōrahi o huaora, hanga pūngao me te tiaki ki te maremare. E toru ngā momo o ngako: kukū, hamanga tahi me te hamanga.

hua Dairy, kai whero, te hinu kokonati, me etahi atu hua kei roto moni nui o te ngako kukū,; He taonga i roto i te ngako hamanga tahi pīnati me oriwa; soy me huawhenua hinu (te hinu hēhami, te hinu witi, me ētahi atu), toa he ngako hamanga.

tenei kāwai o supply o ngā matūkai whakarato te plasticity o ngā pūtau, Kia whakahokia te hononga e hiahiatia ana mō te mana whakatupuranga me te whakahōu o te kaiao rite te katoa.

Whai wāhitanga o te warowaihā i roto i te tautoko i te ora o te tinana

warowaihā Simple me matatini e kitea i roto i te nui i roto i huawhenua, hua, purapura katoa, nati, me ētahi atu enei matūkai e whakamahia e te tinana, te nuinga ki te whakaputa i te pūngao faufaa .. - (monosaccharides me polysaccharides, aua) Whai wāhi i roto i te kōtuitui o ngā pūtau e tata ana ki te ngako, tuku ki te kia interchanged ratou i roto i ētahi atu. Mano puna o te warowaihā ko te māngaro.

Whai hua mō te microflora intestinal muka indigestible whai te tūranga o "kōrori", cleans reira o tāoke. Ko te muka huawhenua matotoru, e he warowaihā matatini. Foods taonga i roto i te muka, whakapiki i te mahi o te wahi kūnatu me te pūnaha Cardiovascular, faarahi te ātete ki tini o nga mate.

Ko te mahi o ngā matūkai e whakamahia ana e te tinana

nga matūkai katoa whakamahia e te tinana i roto i te ara motuhake, ahakoa e taea te wehea te mahi matua ki e toru ngā momo.

1. Construction mahi, whakaora i te hanganga o ngā pūtau me te kopa. matū whai hua whai wāhi i roto i te mahi whakaora i o whekau, me te waho. Ko te nuinga pūmua, me te etahi kohuke pērā i te konupūmā, ūkuikui, pāhare pāporo, aha noa tenei.;
2. Energy Taumahi: matūkai pērā i te ngako, me te warowaihā, a i roto i te tahuri tuarua - pūmua - whakamahia e te tinana ki te whakarato i te pūngao ki te kawe i roto i pākia. whakatairanga te pupuri ratou i te tetahi pāmahana tinana e mahi ana nekehanga uaua, aha noa.;
3. Ture mahi, e whakamahi ana i te whānuitanga o ngā huaora me ngā ōpapa. Ki te to ratou awhina whakaritea tauhohe matū, me te mahi pūkoro o te whekau.

Hoki te kai hauora he nui ki te mau i te ōwehenga o ngā matūkai katoa, a kahore ki te wareware e pā ana ki te huinga tika o ngā hua rerekē.

rōpū kai me te uara pūngao

Matūkai i roto i ngā kai i roto i rahinga rerekē, i te mea he aha te kai i roto i te kai kia rerekē.

Hei tauira, he taonga i roto i te huka, huaora me te wai hua; Kei te hohoro digested purini reka, me te kohi āhua ko te puna pai o te pūngao. kia kainga Vegetables wā, no te mea i te iti o te wāhanga pūngao i roto i a ratou i te ihirangi makona tiketike o huaora me ngā ōpapa e he kawenga mō te pākia.

Root huawhenua me pata e whakamahia e te tinana kia rite ki te puna kaha o te pūngao, me te rota o te warowaihā matatini.

Meat, ika me te hua - he toa o "poraka hanga" o ngā pūtau pūmua, me i roto i nga hua waiu, me te miraka nui i roto i te ngako, te pūmua, me te konupūmā, me ētahi atu kohuke tino.

I roto i te tātai i te uara pūngao o ngā hua kai mā te whakamahi i te kōwae wera-whakawhiti - kilocalorie (kcal), e hāngai ana ki te pūngao wera whakapaua ki te whakaara i te pāmahana o te 1 rita o te wai māturu o 14.5 ° C ki te 15 ° C. Tata e whai wāhi nga matūkai faufaa katoa i roto i te whakatupuranga o te pūngao waiariki mō te pākia o tauhohe matüora o toitoi uaua mahi, me te mau tonu te pāmahana tinana noa. E tukatuka (nakunaku), pūmua, te ngako, me te warowaihā tuku he nui etahi o te pūngao.

Ko te matūkai i roto i te tukanga kūnatu

he tika ihirangi matūkai o te pūtau mo pākia. Pūmua wawahi iho mutu-kore, me te e synthesized e te pūnaha kūnatu. Ko pehea matūkai e puta ke i te tukanga?

He nga āhuatanga e tika ana katoa o nga momo tinana kararehe, me te kai huawhenua. Otiia i runga i to ratou kai ake, te waiu ranei, mo te tauira, te taro, e kore e riro i te pūtau. Anake mua maimoatanga-whakarite te absorption o ngā matūkai. e pakaru pūmua, te ngako, me te warowaihā whekau kūnatu ki matūriki ohie o e kua titoa e ratou, ka e ka whakamahia i roto i ngā tukanga pūkoro tinana.

E tito pūmua o waikawa amino ki nei kua pakaru ratou iho i roto i te wahi kūnatu. Fats - he pūhui matatini o te waikawa fatty ki nonireka i roto i te ōwehenga o 3: 1 i roto i te kotahi rāpoi ngota. He rerekē waikawa, na meinga ratou rerekē hanganga ngako.

Cellulose, māngaro me ētahi atu warowaihā matatini ngā o monosaccharides, pai-mohiotia māngai katoa o te mea te kūhuka i. Ēnei matū titiro rite te mekameka o te 6 ngota waro, me te "taha" piri o hāora me te hauwai ngota rite ki te kaupapa: 1 waro ngota ko 2 1 hauwai me te hāora. Ki te titi te H₂O muingota wai ki reira, te wahi i reira ko te ingoa o tenei rōpū o pūhui - warowaihā.

Ko te kupu, ki te taea te whakamahi wai, te huaora me ngā ōpapa i te tinana i roto i tona puka mua i roto i nei e roto i te hua, kua piri te pūmua i te nakunaku tuatahi ki waikawa amino, ki ngako nonireka me fatty waikawa, me te warowaihā ki monosaccharides.

Ko te aunoa huringa nakunaku (huri, te ranu, a pera atu.) me te tukatuka kai matū (wāwāhi ki wāhanga ohie). E kawea ēnei tukanga i na whākōkī o te he inu kūnatu. Ko te kupu, i roto i enei whekau mahi mahi e uaua kiko, me te endocrine repe, mo te mahi o nei te mea e tika ana te taua matūkai katoa i korero matou e pā ana ki.