Menene Resistant Starch? Abinci Mai Dauke Da Taurari Resistant

Ba duk carbohydrates ne iri ɗaya ba. Carbohydrates, kamar sukari da sitaci, suna da tasiri daban-daban akan lafiyar mu.

resistant sitaciYana da carbohydrate da ake la'akari da nau'in fiber. Juriya cin sitaci Yana iya zama da amfani ga ƙwayoyinmu da kuma ƙwayoyin cuta a cikin hanji.

Bincike ya nuna yadda ake shirya abinci kamar dankali, shinkafa da taliya resistant sitaci abun ciki ya nuna cewa yana iya canzawa.

a cikin labarin resistant sitaci Ga abin da kuke buƙatar sani game da shi.

Menene Resistant Starch?

Taurari suna yin su ne da dogon sarkar glucose. Glucose shine babban tubalin gina carbohydrates. Hakanan mahimmin tushen kuzari ne ga ƙwayoyin jikinmu.

sitacicarbohydrates ne na yau da kullun da ake samu a cikin hatsi, dankali, wake, masara, da sauran abinci. Duk da haka, ba duk sitaci ne ake sarrafa su ta hanya ɗaya a cikin jiki ba.

An rushe sitaci na al'ada zuwa glucose kuma a sha. Wannan shine dalilin da ya sa glucose jini, ko sukari na jini, ke tashi bayan cin abinci.

resistant sitaci Yana da juriya ga narkewa, don haka yana wucewa ta cikin hanji ba tare da rushewa da jiki ba. Har yanzu ana iya rushewa da amfani da shi azaman mai ta hanyar ƙwayoyin cuta a cikin mu.

Wannan kuma na iya amfanar lafiyar sel. short sarkar m acid yana samarwa. resistant sitaciManyan tushen abarba sun haɗa da dankali, koren ayaba, legumes, cashews, da hatsi.

Illar Taurari Resistant A Jiki

resistant sitaciyana ba da fa'idodin kiwon lafiya da yawa. Tun da ƙwayoyin ƙananan hanji ba za su iya narke ta ba, ana iya amfani da ita ga kwayoyin cuta a cikin babban hanji.

resistant sitaci prebioticAbu ne da ke ba da "abinci" ga ƙwayoyin cuta masu kyau a cikin hanji.

resistant sitaciyana karfafa kwayoyin cuta su samar da gajeriyar sarka mai kitse irin su butyrate. Butyrate shine mafi kyawun tushen kuzari ga sel a cikin babban hanji. Bugu da kari resistant sitaci Yana iya rage kumburi kuma yadda ya kamata canza metabolism na kwayoyin cuta a cikin hanji.

Wannan shi ne abin da masana kimiyya resistant sitaciWannan ya sa su yarda cewa yana iya taka rawa wajen hana ciwon daji na hanji da kumburin hanji.

Hakanan zaka iya rage hawan jini bayan cin abinci da inganta haɓakar insulin, ko duba yadda insulin na hormone ke kawo sukarin jini cikin sel.

Matsaloli tare da ji na insulin babban abu ne a cikin nau'in ciwon sukari na 2. Inganta amsawar insulin na jiki ta hanyar cin abinci mai kyau zai iya taimakawa wajen yaƙar wannan cuta.

Bayan yuwuwar amfanin sukarin jini resistant sitaci Zai iya taimaka maka jin koshi da rage cin abinci.

A cikin binciken daya, masu bincike resistant sitaci gwada yadda lafiyayyen mutum ya ci abinci bayan ya cinye placebo ko placebo. Mahalarta resistant sitaci Sun gano cewa sun ci kusan ƙarancin adadin kuzari 90 bayan cinye shi.

Sauran bincike resistant sitaciAn nuna yana ƙara jin gamsuwa a cikin maza da mata. Jin dadi bayan cin abinci na iya rage yawan adadin kuzari.

A lokaci guda, resistant sitaci Hakanan zai iya taimakawa asarar nauyi ta hanyar ƙara satiety da rage yawan adadin kuzari.

Nau'in Taurari Resistant

resistant sitaciYana da nau'ikan 4 daban-daban. 

Tip 1

Ana samun shi a cikin hatsi, tsaba da legumes kuma yana tsayayya da narkewa saboda an haɗa shi da bangon fibrous cell. 

Tip 2

Ana samunsa a cikin wasu abinci masu sitaci, gami da danyen dankali da ayaba (wanda ba a bayyana ba). 

Tip 3

Yana samuwa ne lokacin da aka dafa wasu abinci masu sitaci da suka haɗa da dankali da shinkafa. Sanyaya yana cire wasu sitaci masu narkewa ta hanyar sake dawowa. resistant sitacimaida su. 

Tip 4

An siffata ta ta hanyar sinadarai da mutum ya yi. 

Koyaya, wannan rarrabuwar ba ta da sauƙi, saboda akwai nau'ikan abinci iri-iri a cikin abinci iri ɗaya. resistant sitaci irin za a iya samu. Dangane da yadda ake shirya abincin. resistant sitaci adadin ya canza.

Misali, barin ayaba ta cika (ya zama rawaya), resistant starches yana ƙasƙantar da shi kuma ya canza zuwa sitaci na al'ada.

Amfanin Taurari Resistant

a cikin jiki resistant sitaciYana yin kama da wasu nau'ikan fiber. Wadannan starches suna wucewa ta cikin ƙananan hanji ba tare da narkar da su ba kuma suna ciyar da kwayoyin da ke cikin hanji.

Domin ƙwayoyin cuta masu narkewa suna taka muhimmiyar rawa a cikin lafiyar gabaɗaya, yana da mahimmanci a kula da su kuma a kiyaye su lafiya.

Inganta narkewar abinci da lafiyar hanji

resistant sitaci Da zarar ya kai ga hanji, yana ciyar da ƙwayoyin cuta masu lafiya waɗanda ke juyar da waɗannan sitaci zuwa wasu fatty acids gajere daban-daban. Wadannan fatty acids sun hada da butyrate, wani muhimmin sashi ga kwayoyin hanji.

Butyrate yana rage matakan kumburi a cikin hanji. Yin haka, yana taimakawa wajen kariya daga matsalolin narkewa kamar su ulcerative colitis da ciwon daji mai kumburi.

A ka'idar, butyrate na iya taimakawa tare da wasu matsalolin kumburi a cikin hanji kamar:

– Ciwon ciki

- Zawo

– Cutar Crohn

- Diverticulitis

Duk da yake waɗannan fa'idodi masu fa'ida suna da alƙawarin, yawancin bincike har zuwa yau sun shafi dabbobi maimakon mutane. Ana buƙatar karatun ɗan adam mai inganci don tallafawa waɗannan da'awar.

Inganta ji na insulin

Cin sitaci mai juriyana iya taimakawa inganta haɓakar insulin a wasu mutane. Wannan yuwuwar fa'idar yana da mahimmanci saboda ƙarancin hankalin insulin na iya taka rawa a cikin rikice-rikice iri-iri, kamar kiba, ciwon sukari, har ma da cututtukan zuciya.

Ɗaya daga cikin binciken, 15-30 grams kowace rana resistant sitaci ya gano cewa maza masu kiba ko masu kiba da suka ci wadannan sitaci sun kara karfin insulin idan aka kwatanta da mazan da ba sa cin wadannan sitaci.

Duk da haka, mahalarta mata ba su fuskanci waɗannan tasirin ba. Masu binciken sun yi kira da a kara bincike don gano dalilin wannan bambanci.

Taimaka muku jin koshi

Cin sitaci mai juriyazai iya taimaka wa mutane su ji koshi. Wani bincike na 2017 ya gano gram 6 a kowace rana don makonni 30. resistant sitaci ya gano cewa cin shi yana taimakawa wajen rage sinadarin da ke haifar da yunwa ga masu lafiya masu kiba. resistant sitaci Hakanan cin abinci yana ƙara haɓakar sinadarai waɗanda ke taimakawa mutum jin ƙarancin yunwa da safe.

resistant sitaciHaɗin lilac a cikin abinci na iya taimakawa ƙoƙarin asarar nauyi ta hanyar ƙara yawan lokacin da mutum ya ji daɗi bayan cin abinci. Jin cikawa zai iya hana ciye-ciye maras buƙata da yawan cin kalori.

Adadin sitaci mai juriya yana ƙaruwa bayan an dafa abinci da sanyaya.

Nau'in lokacin da aka sanyaya abinci bayan dafa abinci resistant sitaci yana faruwa. Ana kiran wannan tsari retrogradation of starch.

Yana samuwa ne lokacin da wasu sitaci suka rasa tsarinsu na asali saboda dumama ko dafa abinci. Idan an sanyaya waɗannan sitaci, za a sami sabon tsari. Sabon tsarin yana da tsayayya ga narkewa kuma yana ba da fa'idodin kiwon lafiya.

Menene ƙari, an yi bincike ta hanyar sake dumama abincin da aka sanyaya a baya. resistant sitaciya nuna cewa ya kara karuwa. Tare da waɗannan matakan resistant sitacina iya karuwa a cikin abinci gama gari kamar dankali, shinkafa, da taliya.

dankalin turawa,

dankalin turawa,Ita ce tushen yau da kullun na sitaci, sitaci da aka fi cinyewa a yawancin sassan duniya. Duk da haka, ko dankalin turawa yana da lafiya abin zance ne. Wannan na iya kasancewa saboda wani bangare na babban ma'aunin glycemic na dankalin turawa.

Duk da yake yawan amfani da dankalin turawa yana da alaƙa da haɓakar haɗarin ciwon sukari, wannan saboda nau'ikan da aka sarrafa kamar su fries na faransa ana cinye su maimakon gasa ko dafaffen dankali.

Yadda ake dafa dankali da kuma shirya shi yana ƙayyade tasirin lafiyar su. Misali, sanyaya dankali bayan dafa abinci resistant sitaci na iya ƙara yawan adadin su sosai.

Wani bincike ya gano cewa dankalin da ya yi sanyi da daddare bayan an dafa shi. resistant sitaci ya bayyana cewa ya rubanya abinda ke cikinsa.

Bugu da ƙari, binciken da aka yi a cikin maza 10 masu lafiya sun gano cewa yana da yawa a cikin dankali resistant sitaci adadin, resistant sitaci ya nuna cewa carbohydrates da ba a samu ba sun haifar da ƙaramin amsawar sukari na jini.

shinkafa

An kiyasta cewa shinkafa ita ce abinci mai mahimmanci ga kusan mutane biliyan 3.5 a duniya, ko fiye da rabin al'ummar duniya.

Sanyaya shinkafa bayan dafa abinci resistant sitaci zai iya ƙara yawan amfanin kiwon lafiya.

Aiki sabo da dafaffe farar shinkafa idan aka kwatanta da farar shinkafa da aka dahu a baya, a sanyaya ta tsawon sa’o’i 24 bayan dahuwar, sannan a sake tafasa.

Shinkafar da aka dafa sannan a sanyaya ta ninka shinkafa da aka dahu sau 2.5 resistant sitaci kunshe.

Masu binciken sun kuma gwada abin da ya faru lokacin da nau'ikan shinkafa guda 15 masu lafiya suka cinye. Sun gano cewa dafaffen shinkafar da aka sanyaya ya haifar da ƙarancin amsawar sukari na jini.

taliya

Ana samar da taliya ta hanyar amfani da alkama. Abinci ne da ake cinyewa a duk faɗin duniya.

resistant sitaci An yi ɗan bincike kan illar dafa abinci da sanyaya taliya don ƙara yawan

Duk da haka, wasu bincike sun nuna cewa sanyaya bayan dafa abinci yana da gaske resistant sitaci ya tabbatar da ƙara abun ciki. karatu, resistant sitaciya bayyana cewa a lokacin da taliyar ta zafi da sanyi, ta karu daga kashi 41% zuwa 88%.

Sauran Abincin da Ya ƙunshi Taurari Resistant

Baya ga dankali, shinkafa da taliya, a cikin wasu abinci ko ƙari resistant sitaci Ana iya ƙara abun ciki ta hanyar dafa abinci sannan a sanyaya. Wasu daga cikin wadannan abinci sun hada da hatsi, koren ayaba, sha'ir, wake, lentil da wake.

Babban abun ciki na sitaci mai juriya Wasu abincin da suka hada da:

– Gurasa Rye

- masara

– Tushen hatsin alkama

- hatsi

– Muesli

– danye banana

- wake wake

- Lentil

Ƙara yawan amfani da sitaci ba tare da canza abincin ku ba

Dangane da bincike, ba tare da canza abincin ku ba resistant sitaci Akwai hanya mai sauƙi don ƙara ɗauka.

A rika shan dankali da shinkafa da taliya akai-akai sannan a sanyaya su a cikin firij ta dafa su kwanaki kadan kafin a ci abinci. Chilling wadannan abinci a cikin firiji na dare ko na 'yan kwanaki, resistant sitaci zai iya ƙara abun ciki.

resistant sitaciHanya ce mai sauƙi don ƙara yawan ƙwayar fiber, la'akari da cewa nau'in fiber ne. Koyaya, mun san cewa mafi kyawun nau'in waɗannan abincin an dafa shi sabo.

A wannan yanayin, yi ƙoƙarin nemo hanya. Wani lokaci za ka iya zaɓar sanya waɗannan abinci a cikin firiji kafin ka ci su, amma wani lokacin za ka iya dafa su sabo ne.

Tasirin Side Resistant Starch

resistant sitaci Yana aiki daidai da fiber a cikin jiki kuma yana cikin yawancin abinci na yau da kullun. Saboda wannan dalili, yawanci akwai ƙananan haɗarin illolin lahani yayin cin sitaci mai juriya.

Duk da haka, a mafi girma matakan resistant sitaci Cin abinci na iya haifar da lahani mai sauƙi kamar gas da kumburi. 

A wasu mutane resistant sitaci Kuna iya samun allergies ko halayen wasu abincin da ke da yawa a ciki

A sakamakon haka;

resistant sitaci Yana da carbohydrate na musamman kamar yadda yake tsayayya da narkewa kuma yana ba da fa'idodin kiwon lafiya daban-daban.

Wasu abinci fiye da wasu resistant sitaciHakanan yadda kuke shirya abincinku na iya shafar adadin.

A cikin dankali, shinkafa da taliya resistant sitaciKuna iya ƙara zafi ta hanyar sanyaya bayan dafa abinci sannan kuma sake sakewa.