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4.5 膳食中碳水化物的来源

  食物中碳水化物的来源有五大类:谷物、蔬菜、水果、奶和糖。谷物中除淀粉和膳食纤维外,还有蛋白质、矿物质和维生素。薯类、豆类和植物的根和块茎都是淀粉的来源。所有蔬菜都有纤维素、蛋白质、矿物质和维生物。豆类还有脂肪。水果中有葡萄糖和蔗糖、膳食纤维、矿物质、维生素。糖是纯碳水化物,不含其他营养素,多吃后能影响食欲,降低其他营养素的摄取量。

  动物性食物中只有奶能提供一定数量的碳水化物。乳糖在肠内停留时间较其他双糖长,有利于细菌的生长,某些细菌能产生维生素B12和其他B族维生素。人成年后乳糖酶逐渐消失,所以奶及奶制品会引起某些人的腹泻。

  一般食物成分表上只有粗纤维的数字。表4-7列出几种食物膳食纤维含量。

表4-7 几种食物中膳食纤维的含量

(单位:每100克可食部分中的克数)

  纤维素 果胶 木质素 膳食纤维总量
麦麸 8.0   3.2 44.0
白面包 0.7   痕量 2.7
全粉面包 1.3   1.2 8.5
苹果 0.5 0.5 0 1.4
番茄 0.4 0.3 0.3 1.4
马铃薯 1.0 0.2 痕量 3.5
卷心菜 0.7 0.7 0.4 2.8
胡萝卜 1.5 0.9 痕量 3.7

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