营养素的基础知识下（非技术文）
2024-04-05 01:47:33
营养素的基础知识下
- 一、碳水化合物(糖类)
- 1.什么是碳水化合物
- 2.碳水化合物的分类
- 3.碳水化合物的作用
- 4膳食纤维
- 二、矿物质
- 1.矿物质的作用
- 2.矿物质的的特点
- 3.缺乏矿物质后会产生的后果
- 4.造成矿物质缺乏的原因
- ①摄入不足
- ②排泄增加
- ③浓茶和咖啡
- ④需求量的增加
- 三、维生素
- 1.维生素的特点
- 2.维生素缺乏的原因
- ①摄入不足
- ②吸收利用率低
- ③需要量增加
- 3.水溶性维生素的特点
- 4.脂溶性维生素的特点
一、碳水化合物(糖类)
1.什么是碳水化合物
碳水化合物是一种糖类，它是为人体提供能量中占比最大的一种营养素。并不是所有糖类都有甜味。
2.碳水化合物的分类
根据糖类分子结构的不同,可将碳水化合物又分为单糖、双糖、多糖三类。
| 糖的分类 | 分子数 | 例如 | 存在的食物 |
|---|---|---|---|
| 单糖 | 1个糖分子 | 葡萄糖,果糖,半乳糖 | |
| 双糖 | 两个糖分子 | 麦芽糖,蔗糖,乳糖 | |
| 低聚糖 | 3-9个 | 低聚果糖,大豆低聚糖 | 如 蘑菇,大豆 |
| 多糖 | 大于10个 | 淀粉,纤维素,果胶等 |
3.碳水化合物的作用
- 组成和提供能量
- 构成组织及重要的生命物质
- 节约蛋白质的作用
- 增强肠道功能
- 调节脂类代谢
4膳食纤维
膳食纤维是不被人体吸收的多糖。
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膳食纤维的分类
可溶性的
不可溶性
| 膳食纤维的作用 | - | 膳食纤维的特点 |
|---|---|---|
| 促排便，维持肠道健康 | 吸水性,吸水膨胀,增加饱腹感 | |
| 助消化 | 吸油性,与脂肪结合降低机体脂肪的吸收量 | |
| 其他作用:延缓血糖的升高，控制血糖 |
二、矿物质
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矿物质
常量元素
微量元素
钙 镁 钾 钠 磷
铁 碘 锌 硒 铜 钼 铬 锰 硅
1.矿物质的作用
| 常量元素 | 微量元素 |
|---|---|
| 构成组织 | 构成激素 |
| 构成酶或激活酶 | 酶和维生素必须的活性因子 |
| 维持渗透压 | 参与核酸代谢 |
| 维持酸碱平衡 | 协助常量元素发挥作用 |
| 维持神经肌肉的兴奋性 |
机体内占比较高的常量元素有 钙 镁 磷
2.矿物质的的特点
不能再人体内合成，必须通过食物摄入
3.缺乏矿物质后会产生的后果
- 骨质疏松
- 贫血
- 高血压
- 神经及肌肉功能紊乱
- 影响智力
4.造成矿物质缺乏的原因
①摄入不足
②排泄增加
③浓茶和咖啡
浓茶和咖啡会在肠道中影响矿物质的吸收
④需求量的增加
如孕期女性对矿物质需求大增，普遍会存在矿物质缺乏现象，就特别需要额外的补充矿物质
三、维生素
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维生素的分类
水溶性
脂溶性
有:B族维生素,维生素C
有:维生素A D E K
1.维生素的特点
- 维持人体生命过程所必需的一类有机化合物
- 绝大多数人体不能合成需要从食物中获得
- 不参与身体结构的构成
- 不能提供能量
- 预防缺乏病
- 预防慢性疾病
2.维生素缺乏的原因
①摄入不足
食物供应不足；食物选择不当；食物食用前维生素损失
②吸收利用率低
老人肝胆疾病患者；长胃肠道功能不好；其他营养因素影响
③需要量增加
妊娠、哺乳期妇女；生长发育期儿童；疾病恢复期病人等
3.水溶性维生素的特点
1.溶于水而不溶于脂肪和脂溶剂
2.满足需要后多余的由尿液或汗液排出
3.在体内仅有少量贮存
4.绝大多数以辅酶/腹肌形式参与酶系统，调节代谢
5.缺乏症状出现快
4.脂溶性维生素的特点
1.溶于脂肪和脂溶剂
2.在食物中与脂肪共同存在
3.摄入后大多贮存在脂肪组织中
4.缺乏症状出现缓慢
会消耗维生素的情况
熬夜,吸烟，喝酒，运动出汗。维生素缺乏时，是不易被机体感知的，因此需要养成定期补充维生素的习惯
皮肤要接受紫外线照射才能合成维生素D
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