ʻAʻole like nā kalapona a pau. ʻO nā kalapona, e like me ke kō a me ka starch, he hopena like ʻole ko mākou olakino.
mākū kūʻēHe waiʻaʻa ia i manaʻo ʻia he ʻano fiber. ʻAi kūʻē i ka starch Hiki iā ia ke pōmaikaʻi no kā mākou mau cell a me ka bacteria i loko o ka ʻōpū.
Hōʻike ka noiʻi i ke ʻano o kāu hoʻomākaukau ʻana i nā meaʻai e like me ka ʻuala, ka laiki a me ka pasta maʻiʻo maloʻo kūpaʻa hōʻike hiki ke loli.
ma ka ʻatikala mākū kūpaʻa Eia ka mea e pono ai e ike no ia mea.
He aha ka Resistant Starch?
Hana ʻia nā starches me ka glucose kaulahao lōʻihi. ʻO Glucose ka papa hana nui o nā carbohydrates. He kumu nui ia o ka ikehu no na sela o ko kakou kino.
piahe mau kalapona maʻamau i loaʻa i loko o ka palaoa, ka ʻuala, ka pī, ke kulina, a me nā meaʻai ʻē aʻe. Eia naʻe, ʻaʻole like ka hana ʻana o nā starches a pau i loko o ke kino.
Hoʻokaʻawale ʻia nā starch maʻamau i ka glucose a komo. ʻO ia ke kumu e piʻi ai ke koko koko, a i ʻole ke kō koko, ma hope o ka ʻai ʻana.
mākū kūʻē He kūpaʻa ʻo ia i ka ʻai ʻana, no laila e hele i loko o ka ʻōpū me ka ʻole e wāwahi ʻia e ke kino. Hiki ke wāwahi ʻia a hoʻohana ʻia i wahie e ka bacteria i loko o ko mākou ʻōpū.
Hiki i kēia ke hoʻopōmaikaʻi i ke olakino o nā pūnaewele. ʻakika momona kaulahao pōkole hua mai. mākū kūʻēʻO nā kumu nui o ka paina he ʻuala, maiʻa ʻōmaʻomaʻo, legumes, cashews, a me ka ʻoʻa.
Nā hopena o ka starch kū'ē i ke kino
mākū kūʻēhāʻawi i nā pono olakino koʻikoʻi. No ka mea ʻaʻole hiki ke ʻeli ʻia e nā ʻāpana o ka ʻōpū liʻiliʻi, hiki ke hoʻohana ʻia no ka maʻi bacteria i loko o ka ʻōpū nui.
mākū kūʻēprebioticHe mea ia e hāʻawi ai i ka "meaʻai" no ka bacteria maikaʻi i loko o ka ʻōpū.
mākū kūʻēpaipai i ka bacteria e hana i nā ʻakika momona pōkole e like me ka butyrate. ʻO Butyrate ke kumu maikaʻi loa o ka ikehu no nā cell i loko o ka ʻōpū nui. Kahi mea hou aʻe mākū kūpaʻa Hiki iā ia ke hōʻemi i ka mumū a hoʻololi pono i ka metabolism o ka bacteria i loko o ka ʻōpū.
ʻO kēia ka mea a ka poʻe ʻepekema mākū kūpaʻaʻO kēia ke alakaʻi iā lākou e manaʻoʻiʻo he hana ia i ka pale ʻana i ka maʻi maʻi ʻaʻai a me ka maʻi ʻeha.
Hiki iā ʻoe ke hoʻemi i ka piʻi ʻana o ke kō koko ma hope o ka ʻai ʻana a hoʻomaikaʻi i ka naʻau o ka insulin, a i ʻole e ʻike i ka maikaʻi o ka hoʻokomo ʻana o ka hormone insulin i ke kō koko i loko o nā cell.
ʻO nā pilikia me ka naʻau o ka insulin ka mea nui i ka maʻi diabetes type 2. ʻO ka hoʻomaikaʻi ʻana i ka pane ʻana o ka insulin o ke kino ma ka ʻai maikaʻi ʻana ke kōkua i ke kaua ʻana i kēia maʻi.
Ma waho aʻe o nā pōmaikaʻi o ke kō koko mākū kūpaʻa Hiki ke kōkua iā ʻoe e māʻona a ʻai liʻiliʻi.
Ma kahi haʻawina, nā mea noiʻi mākū kūpaʻa ua hoʻāʻo ʻia i ka ʻai ʻana o ke kanaka makua ma hope o ka ʻai ʻana i kahi placebo a i ʻole kahi placebo. Nā mea komo mākū kūpaʻa Ua ʻike lākou ua ʻai lākou ma kahi o 90 mau calorie liʻiliʻi ma hope o ka ʻai ʻana.
Nā noiʻi ʻē aʻe mākū kūpaʻaUa hōʻike ʻia e hoʻonui i ka manaʻo o ka satiety i nā kāne a me nā wahine. Hiki i ka manaʻo piha ma hope o ka ʻai ʻana ke hōʻemi i ka lawe ʻana i ka calorie.
I ka manawa, mākū kūpaʻa Hiki iā ia ke kōkua i ka pohō kaumaha ma o ka hoʻonui ʻana i ka satiety a me ka hōʻemi ʻana i ka calorie intake.
Nā ʻano starch kūpaʻa
mākū kūʻēHe 4 mau ʻano like ʻole.
Palapala 1
Loaʻa ia i loko o nā kīʻaha, nā ʻanoʻano a me nā legumes a kūʻē i ka ʻai ʻana no ka mea pili ia i nā paia cell fibrous.
Palapala 2
Loaʻa ia i loko o kekahi mau meaʻai mākū, me ka ʻuala maka a me ka maiʻa ʻōmaʻomaʻo (ʻaʻole i pala).
Palapala 3
Hoʻokumu ʻia ia i ka wā i moʻa ʻia ai kekahi mau meaʻai mākū, me ka ʻuala a me ka laiki. Hoʻopau ka hoʻoluʻu ʻana i kekahi o nā starch hiki ke hoʻopaʻa ʻia e ka retrogradation. mākū kūpaʻahoohuli ia lakou.
Palapala 4
Ua hana ʻia e ke kaʻina hana kemika i hana ʻia e ke kanaka.
Eia naʻe, ʻaʻole maʻalahi kēia hoʻokaʻawale ʻana, no ka mea, aia nā ʻano meaʻai like ʻole i ka meaʻai hoʻokahi. ʻano starch kūpaʻa hiki ke loaa. Ma muli o ka hoʻomākaukau ʻana o ka meaʻai. mākū kūpaʻa loli ka nui.
No ka laʻana, hoʻokuʻu i ka maiʻa e oo (huli melemele), mākū kūʻē hoʻohaʻahaʻa a hoʻololi i nā starches maʻamau.
Nā Pōmaikaʻi o ka Starch Resistant
ma ke kino mākū kūpaʻaUa like loa ka hana me kekahi mau ʻano fiber. Ke hele nei kēia mau mākū ma loko o ka ʻōpū liʻiliʻi me ka ʻole e ʻeli ʻia a hānai i ka hua bacteria i loko o ke kolonā.
Ma muli o ka hana koʻikoʻi o ka bacteria digestive i ke olakino holoʻokoʻa, he mea nui ia e hānai iā lākou a mālama pono iā lākou.
Hoʻomaikaʻi i ka ʻeli ʻana a me ke olakino colon
mākū kūʻē Ke hiki ʻo ia i ke kolonā, hānai ʻo ia i nā hua bacteria olakino e hoʻololi i kēia mau mākū i loko o nā ʻakika momona pōkole. Loaʻa i kēia mau ʻakika momona ka butyrate, kahi mea pono no nā cell colon.
Hoʻemi ka Butyrate i nā pae o ka mumū i loko o ke kolo. I ka hana ʻana pēlā, kōkua ia i ka pale ʻana i nā pilikia digestive e like me ka ulcerative colitis a me ka maʻi maʻi ʻaʻai colorectal.
Ma ke kumumanaʻo, hiki i ka butyrate ke kōkua i nā pilikia ʻē aʻe o ka ʻōpū e like me:
– Paʻa paʻa
- Ka maʻi ʻaʻai
– ʻO ka maʻi o Crohn
- ʻO ka diverticulitis
ʻOiai ke hoʻohiki nei kēia mau pono kūpono, ʻo ka hapa nui o nā noiʻi a hiki i kēia lā ua pili i nā holoholona ma mua o ke kanaka. Pono nā haʻawina kanaka kiʻekiʻe e kākoʻo i kēia mau koi.
Hoʻomaikaʻi i ka ʻike insulin
ʻAi ʻana i ka starch kūpaʻahiki ke kōkua i ka hoʻomaikaʻi ʻana i ka naʻau o ka insulin i kekahi poʻe. He mea koʻikoʻi kēia pōmaikaʻi no ka mea ʻoi aku ka haʻahaʻa o ka insulin sensitivity i nā ʻano maʻi like ʻole, e like me ka momona, ka maʻi diabetes, a me ka maʻi puʻuwai.
Hoʻokahi haʻawina, 15-30 grams i ka lā mākū kūpaʻa ua ʻike ʻia ua hoʻonui ka naʻau o ka insulin i nā kāne keu a i ʻole ka momona i ʻai i kēia mau mākū.
Eia naʻe, ʻaʻole i ʻike nā mea komo wahine i kēia mau hopena. Kāhea ka poʻe noiʻi i ka noiʻi hou e hoʻoholo i ke kumu o kēia ʻokoʻa.
Kōkua iā ʻoe e piha
ʻAi ʻana i ka starch kūpaʻahiki ke kōkua i ka poʻe i piha. Ua loaʻa i kahi haʻawina 2017 he 6 grams i kēlā me kēia lā no 30 mau pule. mākū kūpaʻa Ua ʻike ʻia ʻo ka ʻai ʻana ia mea i kōkua i ka hōʻemi ʻana i nā hormones e hoʻoulu ai i ka pōloli i ka poʻe olakino i ke kaumaha. mākū kūʻē ʻO ka ʻai ʻana i nā mea hoʻohui i hoʻonui ʻia e kōkua i ke kanaka e hōʻemi i ka pōloli i ke kakahiaka.
mākū kūʻēʻO ka hoʻokomo ʻana i ka lilac i loko o ka meaʻai hiki ke kōkua i ka hoʻemi ʻana i ke kaumaha ma o ka hoʻonui ʻana i ka manawa i piha ai ke kanaka ma hope o ka ʻai. Hiki i ka manaʻo piha ke pale i ka ʻai ʻai pono ʻole a me ka hoʻonui ʻana i ka calorie.
Hoʻonui ʻia ka nui o ka starch kūpaʻa ma hope o ka moʻa ʻana o ka meaʻai a maʻalili.
He ʻano ke hoʻoluʻu ʻia ka meaʻai ma hope o ke kuke ʻana mākū kūpaʻa hiki mai. Kapa ʻia kēia kaʻina hana retrogradation o ka starch.
Hoʻokumu ʻia ia i ka wā e nalowale ai kekahi mau starch i ko lākou ʻano kumu ma muli o ka wela a i ʻole ka kuke ʻana. Inā hoʻomāʻalili ʻia kēia mau mākū, hana ʻia kahi ʻano hou. Kūleʻa ka hale hou i ka digestion a hāʻawi i nā pono olakino.
He aha hou aʻe, ua hana ʻia ka noiʻi ʻana ma ka hoʻomaʻamaʻa hou ʻana i nā meaʻai i hoʻoluʻu mua ʻia. mākū kūpaʻaua hōʻike ʻia ua piʻi aʻe. Me kēia mau ʻanuʻu mākū kūpaʻahiki ke hoʻonui i nā meaʻai maʻamau e like me ka ʻuala, ka laiki, a me ka pasta.
ʻuala
ʻualaʻO ia ke kumu maʻamau o ka starch, ka starch i pau loa i nā wahi he nui o ka honua. Eia nō naʻe, hiki ke hoʻopaʻapaʻa ʻia inā olakino ka ʻuala. Ma muli paha o ka helu glycemic kiʻekiʻe o ka ʻuala.
ʻOiai e pili ana ka ʻai ʻana i ka ʻuala me ka piʻi nui ʻana o ka maʻi diabetes, ʻo ia ke kumu o ka ʻai ʻia ʻana o nā ʻuala i hana ʻia e like me ka french fries ma kahi o ka ʻuala i kālua ʻia a paila ʻia paha.
ʻO ke ʻano o ka kuke ʻana a me ka hoʻomākaukau ʻana i ka ʻuala e hoʻoholo i ko lākou hopena olakino. No ka laʻana, hoʻoluʻu ʻuala ma hope o ka kuke ʻana mākū kūpaʻa hiki ke hoʻonui nui i kā lākou nui.
Ua ʻike kekahi haʻawina ʻo ka ʻuala i maʻalili i ka pō ma hope o ka kuke ʻana, mākū kūpaʻa ua hōʻike ʻia ua hoʻopākolu ia i kāna ʻike.
Eia kekahi, ua ʻike nā haʻawina ma 10 mau kāne olakino he kiʻekiʻe i ka ʻuala mākū kūpaʻa nui, mākū kūpaʻa ua hōʻike ʻia ʻaʻole i loaʻa nā kalapona i hoʻoulu i kahi pane koko liʻiliʻi.
raiki
Ua manaʻo ʻia he meaʻai nui ka laiki no kahi o 3.5 biliona kānaka ma ka honua holoʻokoʻa, a ʻoi aku paha ma mua o ka hapalua o ka heluna kanaka o ka honua.
Hoʻolili i ka laiki ma hope o ka kuke ʻana mākū kūpaʻa hiki ke hoʻonui i ka nui o nā pono olakino.
He hana i moa hou laiki keʻokeʻo hoʻohālikelike i ka laiki keʻokeʻo i moʻa mua ʻia, i hoʻopaʻa ʻia no 24 mau hola ma hope o ka kuke ʻana, a laila hoʻomoʻa hou ʻia.
ʻO ka laiki i hoʻomoʻa ʻia a maʻalili he 2.5 manawa ʻoi aku ma mua o ka laiki hou mākū kūpaʻa i loko.
Ua hoʻāʻo pū nā mea noiʻi i ka mea i ʻai ʻia i nā ʻano laiki ʻelua e 15 mau mākua olakino. Ua ʻike lākou ʻo ka laiki i hoʻomoʻa ʻia i loko o ka friji ua emi iho ka hopena o ke kō koko.
nulu'Īkalia
Hoʻohana pinepine ʻia ka pasta me ka palaoa. He meaʻai ia i ʻai ʻia ma ka honua holoʻokoʻa.
mākū kūʻē Ua hana ʻia ka noiʻi liʻiliʻi e pili ana i ka hopena o ka kuke ʻana a me ka hoʻoinu ʻana i ka pasta e hoʻonui i ka nui o
Eia nō naʻe, ua hōʻike ʻia kekahi mau noiʻi e hana maoli ka hoʻoluʻu ma hope o ka kuke ʻana mākū kūpaʻa ua hōʻoia i ka hoʻonui ʻana i kāna ʻike. he haʻawina, mākū kūpaʻaua hōʻike ʻia i ka wā i hoʻomehana ʻia ai ka pasta a maʻalili, ua hoʻonui ʻia mai 41% a i 88%.
ʻO nā meaʻai ʻē aʻe i loaʻa i ka starch kūpaʻa
Ma waho aʻe o ka ʻuala, ka laiki a me ka pasta, i nā meaʻai ʻē aʻe a i ʻole nā mea hoʻohui mākū kūpaʻa Hiki ke hoʻonui ʻia kona ʻike ma ke kuke ʻana a laila hoʻoluʻu. ʻO kekahi o kēia mau meaʻai ʻo ia ka ʻoʻa, ka maiʻa ʻōmaʻomaʻo, ka bale, ka pī, ka lentila a me ka pī.
Maʻiʻo kiʻekiʻe o ka starch kū'ē ʻO kekahi mau meaʻai:
– Berena rai
- Nā hua palaoa
– ʻO ka palaoa huʻihuʻi
- Oat
– Muesli
– ka maiʻa maka
- Piʻi Haricot
- Lentil
Hoʻonui i ka hoʻohana ʻana i ka starch kūpaʻa me ka hoʻololi ʻole i kāu meaʻai
Ma muli o ka noiʻi, me ka hoʻololi ʻole i kāu meaʻai mākū kūpaʻa Aia kahi ala maʻalahi e hoʻonui i ka uptake.
E ʻai mau i ka ʻuala, ka laiki a me ka pasta a hoʻomoʻa i loko o ka friji ma ke kuke ʻana i kekahi mau lā ma mua o ka ʻai ʻana. Hoʻolili i kēia mau meaʻai i loko o ka friji i ka pō a i ʻole no kekahi mau lā, mākū kūpaʻa hiki ke hoʻonui i kona ʻike.
mākū kūʻēHe ala maʻalahi ia e hoʻonui ai i ka lawe ʻana i ka fiber, me ka noʻonoʻo ʻana he ʻano fiber. Eia nō naʻe, ʻike mākou ʻo ke ʻano maikaʻi loa o kēia mau meaʻai he moʻa hou.
I kēia hihia, e ho'āʻo e ʻimi i kahi ala a puni. I kekahi manawa hiki iā ʻoe ke koho e hoʻomoʻa i kēia mau meaʻai ma mua o ka ʻai ʻana iā lākou, akā i kekahi manawa hiki iā ʻoe ke kuke hou.
Nā hopena ʻaoʻao o ka starch kūpaʻa
mākū kūʻē Hana like ia me ka fiber i loko o ke kino a he ʻāpana ia o nā meaʻai o kēlā me kēia lā. No kēia kumu, liʻiliʻi loa ka pilikia o nā hopena ʻaoʻao i ka wā e ʻai ai i ka starch kūpaʻa.
Eia naʻe, ma nā pae kiʻekiʻe mākū kūpaʻa Hiki i ka ʻai ke hoʻoulu i nā hopena ʻaoʻao maʻalahi e like me ke kinoea a me ka bloating.
I kekahi poe mākū kūpaʻa Loaʻa paha iā ʻoe ka maʻi allergies a i ʻole ka hopena i kekahi mau meaʻai nui i loko
Ma ka hopena;
mākū kūʻē He waiʻaleʻa kūʻokoʻa ʻo ia ke kūʻē i ka ʻai ʻana a hāʻawi i nā pono olakino like ʻole.
ʻOi aku kekahi mau meaʻai ma mua o nā mea ʻē aʻe mākū kūpaʻaHiki ke hoʻololi i ke ʻano o kāu hoʻomākaukau ʻana i kāu meaʻai.
I ka ʻuala, ka laiki a me ka pasta mākū kūpaʻaHiki iā ʻoe ke hoʻonui i ka wela ma ka hoʻoluʻu ʻana ma hope o ka kuke ʻana a laila hoʻomaʻamaʻa hou.
