Kutonhora Zvimwe Zvekudya Mushure meKubika Kunowedzera Chavo Resistant Starch

Zvemukati

• Chii chinonzi Resistant Starch?
• Nei Zvakakunakira?
• Kutonhora Zvimwe Zvekudya Mushure meKubika Kunowedzera Resistant Starch
• Mbatatisi
• Mupunga
• Pasita
• Zvimwe Zvekudya
• Ungawedzera Sei Yako Anodzivirira starch Inodya Pasina Kuchinja Kudya Kwako
• Icho Chinokosha

Haasi ese carbs akagadzirwa akaenzana. Kubva pashuga kusvika kusitachi kusvika kune fiber, dzakasiyana carbs zvine mhedzisiro pane hutano hwako.

Resistant starch icarb iyo inoonekwawo kunge mhando ye fiber (1).

Kuwedzera kudya kwako kwe starch isingagone kunogona kubatsira kune hutachiona mumatumbo ako pamwe nemaseru ako (,).

Sezvineiwo, kutsvagurudza kwakaratidza kuti nzira iyo iwe yaunogadzirira yakajairwa chikafu senge mbatatisi, mupunga uye pasita zvinogona kuchinja yavo isingagadzike starch yezviri mukati.

Ichi chinyorwa chinokuudza iwe kuti iwe ungawedzera sei huwandu hwesimba rinodzivirira mune rako dhayeti pasina kana kuchinja izvo zvaunodya.

Chii chinonzi Resistant Starch?

Nyeredzi dzinoumbwa nemaketani marefu eshuga. Glucose ndiyo huru yekuvaka carbs. Ichowo sosi huru yesimba remasero mumuviri wako.

Masitashi ndiwo akajairwa carbs anowanikwa muzviyo, mbatatisi, bhinzi, chibage uye zvimwe zvakawanda zvekudya. Nekudaro, haasi ese masiteki anogadziriswa nenzira imwechete mukati memuviri.

Dzakajairwa sitachi dzakaputswa dzikava glucose uye ndokupinza. Ichi ndicho chikonzero ropa rako shuga, kana shuga yeropa, inowedzera mushure mekudya.

Resistant starch inorwisa kugaya, saka inopfuura nepakati pematumbo isina kutyorwa nemuviri wako.

Asi inogona kutyorwa uye ishandiswe sehuni nemabhakitiriya ari mumatumbu ako makuru.

Izvi zvakare zvinogadzira mapfupi-cheni mafuta acids, ayo anogona kubatsira hutano hwemasero ako.

Nzvimbo dzepamusoro dzesoda starch dzinosanganisira mbatatisi, girini mabhanana, bhinzi, cashews uye oats. Rondedzero izere inowanikwa pano.

Pfupiso: Resistant starch ndiyo yakakosha carb inodzivisa kugaya nemuviri wako. Inotaridzirwa semhando yefibre uye inogona kupa hutano hutano.

Nei Zvakakunakira?

Anodzivisa starch inopa akati wandei akakosha hutano mabhenefiti.

Sezvo isina kugayikwa nemaseru euura hwako hudiki, inowanikwa kuti mabhakitiriya ari muura hukuru ashandise.

Resistant starch ndeye prebiotic, zvichireva kuti chinhu chinopa "chikafu" chebhakitiriya rakanaka riri mumatumbu ako ().

Resistant starch inokurudzira mabhakitiriya kugadzira epfupi-cheni mafuta acids senge butyrate. Butyrate ndiyo sosi yepamusoro yesero remukati mako (,).

Nekubatsira mukugadzirwa kwebutyrate, starch isingamiriri inopa masero emukati matumbo ako nekwavanoda simba sosi.

Pamusoro pezvo, starch isingamiriri inogona kudzora kuzvimba uye nekunyatso shandura metabolism yemabacteria mumatumbo ako (,).

Izvi zvinotungamira masayendisiti kuti atende kuti starch isingafadzi inogona kutora chinhanho mukudzivirira kenza yekoloni uye chirwere chemuviri chinopisa (,).

Inogona zvakare kudzikisa kuwedzera kweshuga yeropa mushure mekudya uye nekuvandudza insulin kunzwa, kana kuti iyo hormone insulin inounza sei shuga yeropa mumasero ako (7,).

Matambudziko ane insulin senzwi ndiwo akakosha murudzi rwechipiri chirwere cheshuga. Kuvandudza mhinduro yemuviri wako kune insulin kuburikidza nehutano hwakanaka kunogona kubatsira kurwisa chirwere ichi (,).

Pamwe pamwe neinogona kuita shuga yeropa mabhenefiti, starch isingagone inogona kubatsira iwe kuti unzwe uzere uye udye zvishoma, futi.

Mune kumwe kuongorora, vaongorori vakaedza kuti varume vakuru vane hutano vakadya zvakadii pakudya kumwe mushure mekunwa starch isingagadzike kana placebo. Vakaona kuti vatori vechikamu vakadya mazana makumi mapfumbamwe emakoriori mushure mekudya starch isingagadzike ().

Kumwe kutsvagurudza kunoratidza kuti starch isingamiriri inowedzera manzwiro ekuzara mune vese varume nevakadzi (,).

Kunzwa kuzere uye kugutsikana mushure mekudya kunogona kubatsira kudzikisa kudya kwekoriori pasina asingafadzi manzara.

Nekufamba kwenguva, starch isingamiriri ingangokubatsira kurasikirwa nehuremu nekuwedzera kuzara uye kudzikira kwekudya kwekoriori.

Pfupiso: Anodzivirira starch anogona kupa huni kune yakanaka mabhakitiriya ari ako makuru ura uye inogona kuvandudza insulin kudzivisa. Izvo zvinokurudzirawo manzwiro ekuzara uye zvinogona kutungamira kudzikira kwekudya chikafu.

Kutonhora Zvimwe Zvekudya Mushure meKubika Kunowedzera Resistant Starch

Imwe mhando yesisitiri isingagadzirike inoumbwa kana chikafu chave kutonhorera mushure mekubika. Maitiro aya anonzi starch retrogradation (14, 15).

Zvinoitika kana mamwe masiteki akarasikirwa nemamiriro awo ekutanga nekuda kwekudziya kana kubika. Kana aya masaga akazotonhora, chimiro chitsva chinoumbwa (16).

Iyo nyowani mamiriro inopokana kugaya uye inotungamira kune hutano mabhenefiti.

Uyezve, tsvagiridzo yakaratidza kuti starch isingamiriri inoramba yakakwira mushure mekudzoreredza chikafu chakambotonhorera ().

Kuburikidza nematanho aya, starch isingamiriri inogona kuwedzerwa muzvikafu zvakajairwa, senge mbatatisi, mupunga uye pasta.

Mbatatisi

Mbatatisi inowanzo sosi yekudya muzvikamu zvakawanda zvepasi (18).

Nekudaro, vazhinji vanopokana kuti mbatatisi ine hutano here kana kuti kwete. Izvi zvinogona kuve chikamu nekuda kwemapatatisi 'akakwira glycemic index, chiyero chekuti chikafu chinokwidza sei huwandu hweshuga yeropa ().

Nepo yakakwira yekushandisa mbatatisi yave ichibatanidzwa nenjodzi yakawedzera yechirwere cheshuga, izvi zvinogona kukonzerwa nemafomu akagadziriswa senge mafrimu eFrance pane kubikwa kana mbatatisi yakabikwa ().

Iyo mbatatisi yakagadzirirwa sei inokanganisa mhedzisiro yavo pahutano. Semuenzaniso, inotonhorera mbatatisi mushure mekubika inogona kuwedzera zvakanyanya huwandu hwayo husinga starch starch.

Imwe ongororo yakawana kuti kutonhodza mbatatisi husiku hwese mushure mekubika kwakapetwa katatu yavo isingagadzike starch yezvinhu ().

Pamusoro pezvo, kutsvagiswa nevarume gumi vane hutano vane hutano kwakaratidza kuti huwandu hwakawanda hwesimba risingadziviriri mumbatatisi zvakatungamira kune diki shuga shuwa kupindura pane carbs isina starch inopesana ().

Mupunga

Inofungidzirwa kuti mupunga chikafu chinodyiwa chevanhu vangangoita mabhiriyoni matatu nehafu pasirese, kana inopfuura hafu yevagari venyika ().

Kutonhora mupunga mushure mekubika kunogona kukurudzira hutano nekuwedzera huwandu hwesimba rinodzivirira rine mukati.

Imwe ongororo yakafananidza mupunga muchena uchangobikwa nemucheka muchena waibikwa, wakaiswa mufiriji kwemaawa makumi maviri nemana uye wozodziirwa zvakare. Mupunga wainge wabikwa ukatonhodzwa waive nekaviri zvakapetwa nemuto wakaomarara senzira yemupunga uchangobva kubikwa ().

Vatsvakurudzi vakaedza zvakare zvakaitika apo mhando mbiri dzemupunga dzakadyiwa nevanhu vakuru gumi nevashanu vane hutano. Vakaona kuti kudya mupunga wakabikwa uye watonhodza kwakatungamira kune diki glucose glucose mhinduro.

Nepo kumwe kutsvagurudza muvanhu kuchidikanwa, kumwe kuongorora mumakonzo kwakaona kuti kudya mupunga uyo waigara uchipiswa uye kutonhodzwa zvakatungamira mukuwedzera huremu uye kudzikisa cholesterol ().

Pasita

Pasita inowanzo gadzirwa uchishandisa gorosi. Inodyiwa pasi rese (, 26).

Pakave nekumwe kutsvagisa kushoma pamusoro pemhedzisiro yekubika uye kutonhodza pasita yekuwedzera starch inopesana. Zvakadaro, kumwe kutsvagurudza kwakaratidza kuti kubika uye kutonhodza gorosi kunogona kuwedzera kusagadzikana starch yezvinhu.

Imwe ongororo yakawana kuti starch inodzivirira yakawedzera kubva pa41% kusvika pa88% apo gorosi raipisa uye rakatonhora ().

Zvisinei, mhando yegorosi muchidzidzo ichi inonyanya kushandiswa muchingwa kupfuura pasita, kunyange hazvo mhando mbiri dzegorosi dzakabatana.

Zvichibva pakutsvagurudza mune zvimwe zvekudya uye gorosi rakazvimiririra, zvinokwanisika kuti starch isingamiriri inowedzerwa nekubika uye kutonhora pasita.

Zvisinei, zvimwe zvidzidzo zvinodiwa kuratidza izvi.

Zvimwe Zvekudya

Kunze kwembatatisi, mupunga nepasta, starch isingagadziki mune zvimwe zvekudya kana zvinoshandiswa zvinogona kuwedzerwa nekubika uye nekuzvitonhodza.

Zvimwe zvezvikafu izvi zvinosanganisira bhari, pizi, nyemba uye bhinzi ().

Kumwe kutsvagurudza kunodiwa kuti uone izere runyorwa rwechikafu muchikamu ichi.

Pfupiso: Iyo starch isingagadzi mumupunga uye mbatatisi inogona kuwedzerwa nekuitonhodza mushure mekubika. Kuwedzera isingagumi starch kunogona kutungamira kune mashoma mashuga eropa mhinduro mushure mekudya.

Ungawedzera Sei Yako Anodzivirira starch Inodya Pasina Kuchinja Kudya Kwako

Kubva pane tsvagiridzo, pane nzira yakapusa yekuwedzera yako starch inodyiwa usinga shandure dhayeti.

Kana iwe uchigara uchidya mbatatisi, mupunga uye pasita, ungangoda kufunga kuzvibika zuva rimwe kana maviri usati waida kuzvidya.

Kutonhora chikafu ichi mufiriji husiku kana kwemazuva mashoma kunogona kuwedzera yavo starch zvirimo.

Zvakare, zvichibva pane data kubva mupunga, zvakabikwa uye zvakatonhora chikafu zvichine yakakwenenzvera starch yezvinyorwa mushure mekudzorerazve ().

Iyi inzira yakapusa yekuwedzera yako fiber yekudyiwa sezvo isingagone starch inoonekwa senge fomu ye fiber (1).

Zvisinei, iwe unogona kunzwa kuti izvi zvekudya zvinonaka zvakanyanya zvichangobikwa. Muchiitiko ichocho, tsvaga chibvumirano chinoshandira iwe. Unogona kusarudza dzimwe nguva kutonhodza chikafu ichi usati wazvidya, asi dzimwe nguva unozvidya zvichangobikwa.

Pfupiso: Nzira yakapusa yekuwedzera huwandu hweanodzivirira starch mukudya kwako ndeyekubika mbatatisi, mupunga kana pasita pazuva kana maviri usati waida kuzvidya.

Icho Chinokosha

Resistant starch ndiyo yakasarudzika carb nekuti inodzivisa kugaya uye inotungamira kune akati wandei mabhenefiti ehutano.

Nepo zvimwe zvekudya zvine starch isingagadzike pane zvimwe zvekutanga, nzira yaunogadzirira chikafu chako inogona kukanganisawo kuti yakawanda sei iripo.

Unogona kukwanisa kuwedzera starch isingagadzi mumatezi, mupunga nepasta nekutonhodza chikafu ichi mushure mekubika nekuchidziya zvakare gare gare.

Kunyangwe ichiwedzera starch isingagadzike mukudya kwako inogona kuve nemabhenefiti akati wandei ehutano, pane dzimwe nzira dzekuwedzera yako fiber yekudya.

Kufunga kana kusabika chikafu nenzira iyi kuchikosha kungaite kana iwe uchigara uchidya zvakakwana fiber.

Kana iwe ukawana yakawanda fiber, inogona kunge isingakoshe dambudziko rako. Nekudaro, kana iwe uchinetseka kudya zvakakwana fiber, iyi inogona kunge iri nzira yaunoda kufunga nezvayo.