Базовые макронутриенты. Часть 2

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Углеводы

Этот макронутриент не является незаменимым для организма, то есть, в сложной ситуации мы можем выжить и без углеводов, поступающих с пищей. Но во-первых, углеводы – это вкусно, во- вторых, у них тоже есть преимущества.

Углеводы поступают в организм в разных видах: – моносахариды: глюкоза, фруктоза и галактоза

– дисахариды: соединённые молекулы глюкозы и фруктозы образуют сахарозу (привычный нам свекловичный или тростниковый сахар)
– олигосахариды – очень большая категория, которая охватывает короткоцепочечные сахариды и включает дисахариды
– полисахариды – сложные углеводы, например, крахмалы с большим количеством сахаридов, связанных вместе.

В пищеварительной системе все углеводы распада􏰀тся до самых базовых – до моносахаридов, и попадают в кровоток в виде простых сахаров. Это происходит со всеми углеводами, кроме клетчатки.

ГЛЮКОЗА

Глюкоза имеет важнейшее значение для нашего выживания. Организму обязательно нужно 100–120 г глюкозы в день. Печень сама ее синтезирует, если углеводы не поступают в организм из пищи, и запасает в виде гликогена в печени и в мышцах.

Глюкоза жизненно необходима красным кровяным клеткам, мозгу. Тем, кто занимается упражнениями с отягощениями, глюкоза нужна для высокоинтенсивной анаэробной мышечной работы. Например, для трудных подходов в упражнениях, в которых выполняются повторения со штангой до отказа.

Дело в том, что АТФ (Аденозинтрифосфат), главная энергетическая молекула в наших мышцах, снабжающая энергией выполнение упражнений, не может быть быстро восстановлена из жиров для продолжения выполнения упражнения. Для этого используются запасы гликогена в мышцах.

Сейчас принято обвинять углеводы в наборе лишнего веса, но причиной лишнего веса является не какой-то один макронутриент, а лишняя энергия в организме, и неважно из чего она поступила: из белков, жиров или углеводов. Процесс конвертирования глюкозы в жир называется липогенез. Если не перебирать с пищей, он протекает в очень малом объеме.

Еще из «обвинений» – углеводы вызывают секрецию инсулина, анаболического гормона, который секретируется в поджелудочной и блокирует жиросжигание.

Этот страх вызван непониманием функций инсулина и особенностей его секреции.

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