Chii chinonzi Resistant Starch? Zvikafu zvine Resistant Starch

Haasi ese macarbohydrates akafanana. Makabhohaidhiretsi, akadai seshuga nemasitashi, ane migumisiro yakasiyana pahutano hwedu.

resistant starchIkhabhohaidhiretsi inoonekwa semhando yefiber. Kuramba kudya kwe starch Inogona kubatsira kumasero edu pamwe chete nemabhakitiriya ari mumatumbo.

Tsvagiridzo inoratidza kuti mabikirwo aunoita chikafu sembatatisi, mupunga uye pasta inopikisa starch content yakaratidza kuti inogona kuchinja.

muchinyorwa resistant starch Hezvino izvo zvaunoda kuziva nezvazvo.

Chii chinonzi Resistant Starch?

Starches inogadzirwa neshuga refu cheni. Glucose ndicho chivakwa chikuru chemakhahydrates. Ichowo chinhu chakakosha chesimba kune masero ari mumuviri wedu.

sitachimacarbohydrates anowanikwa muzviyo, mbatatisi, bhinzi, chibage, uye zvimwe zvekudya. Zvisinei, haasi ese mastarche anogadziriswa nenzira imwechete mumuviri.

Normal starches inoputsika kuita glucose uye inotorwa. Ichi ndicho chikonzero shuga yeropa, kana shuga yeropa, inokwira mushure mekudya.

resistant starch Inoshingirira kugayiwa, saka inopfuura nemuura isina kuputswa nemuviri. Inogona zvakare kuputswa uye kushandiswa sehuni nemabhakitiriya ari mumatumbu edu.

Izvi zvinogona kubatsirawo hutano hwemasero. short cheni mafuta acids zvinogadzira. resistant starchNzvimbo huru dzepineapple dzinosanganisira mbatatisi, green bananas, legumes, cashews, uye oats.

Mhedzisiro yeResistant Starch paMuviri

resistant starchinopa zvakawanda zvakakosha zvehutano zvinobatsira. Sezvo isingagoni kugayiwa nemasero emukumbo muduku, inogona kushandiswa kubhakitiriya mumatumbo makuru.

resistant starch prebioticIcho chinhu chinopa "chikafu" kune mabhakitiriya akanaka ari mumatumbo.

resistant starchinokurudzira mabhakitiriya kuumba mapfupi-chain mafuta acids akadai sebutyrate. Butyrate ndiyo yakanakisa sosi yesimba kumaseru ari muura hombe. Pamusoro pe resistant starch Inogona kuderedza kuzvimba uye kunyatso shandura metabolism yebhakitiriya mumatumbo.

Izvi ndizvo zvakaitwa nemasayendisiti resistant starchIzvi zvinovatungamira kuti vatende kuti inogona kuita basa mukudzivirira kenza yekoloni uye chirwere chekuzvimba bowel.

Iwe unogona zvakare kuderedza shuga yeropa mushure mekudya uye kuvandudza insulin senitivity, kana kuona kuti iyo hormone insulin inounza sei shuga yeropa mumasero.

Zvinetso nekunzwa kwe insulin ndicho chinhu chikuru pachirwere cheshuga cherudzi rwechipiri. Kuvandudza mhinduro ye insulin yemuviri nekudya zvakanaka kunogona kubatsira kurwisa chirwere ichi.

Kunze kweiyo inogona kubatsira shuga yeropa resistant starch Inogona kukubatsira kuti unzwe wakaguta uye udye zvishoma.

Mune imwe ongororo, vatsvakurudzi resistant starch akaongorora kuti murume mukuru akadya utano hwakadii mushure mekutora placebo kana placebo. Vatori vechikamu resistant starch Vakaona kuti vakadya anenge 90 macalorie mashoma mushure mekudya.

Imwe tsvakurudzo resistant starchYakaratidzwa kuwedzera manzwiro ekuguta mune varume nevakadzi. Kunzwa kuguta mushure mekudya kunogona kuderedza kudya kwekoriori.

Nenguva, resistant starch Inogonawo kubatsira kuderedza uremu nekuwedzera satiety uye kuderedza calorie kudya.

Resistant Starch Types

resistant starchIne 4 mhando dzakasiyana. 

Zano 1

Inowanikwa muzviyo, mhodzi uye nyemba uye inoramba kugayiwa nekuti inosungirirwa kune fibrous cell wall. 

Zano 2

Inowanikwa mune zvimwe zvekudya zvine starchy, zvinosanganisira mbatatisi mbishi uye mabhanana akasvibira (asina kuibva). 

Zano 3

Inoumbwa apo zvimwe zvokudya zvine sitachi, zvinosanganisira mbatatisi nemupunga, zvinobikwa nokutonhodzwa. Kutonhodza kunobvisa mamwe mastachi anogayiwa nekudzoreredza. resistant starchanovatendeutsa. 

Zano 4

Yakanga yakaumbwa nemaitiro emakemikari akaitwa nemunhu. 

Nekudaro, kurongeka uku hakusi nyore, sezvo kune akati wandei marudzi echikafu muchikafu chimwe chete. resistant starch type inogona kuwanikwa. Zvichienderana nekuti chikafu chinogadzirwa sei, resistant starch mari inoshanduka.

Semuenzaniso, kurega bhanana riibva (shandura yero), resistant starches inodzikisira uye inoshandura kune yakajairika starch.

Zvakanakira Resistant Starch

mumuviri resistant starchInoita zvakafanana kune mamwe marudzi e fiber. Aya mastarche anopfuura nemudumbu mudiki asina kugayiwa uye anodyisa mabhakitiriya ari mukoloni.

Nekuti mabhakitiriya ekugaya anoita basa rakakosha muhutano hwese, zvakakosha kuvachengeta uye kuvachengeta vaine hutano.

Kuvandudza kugaya uye hutano hwekoloni

resistant starch Kana yangosvika mucolon, inodyisa mabhakitiriya ane hutano anoshandura masitadhi aya kuita akati wandei mapfupi-ketani fatty acids. Aya mafuta acids anosanganisira butyrate, chinhu chakakosha checolon cell.

Butyrate inoderedza mazinga ekuzvimba mukoloni. Mukuita izvi, zvinobatsira kudzivirira kubva kumatambudziko ekugaya senge ulcerative colitis uye kuzvimba colorectal cancer.

Muchirevo, butyrate inogonawo kubatsira nemamwe matambudziko ekuzvimba mumatumbu akadai se:

– Kuzvimbirwa

- Diarrhea

- Chirwere cheCrohn

- Diverticulitis

Kunyange zvazvo izvi zvingangobatsira zviri kuvimbisa, tsvakurudzo dzakawanda kusvika nhasi dzakabatanidza mhuka kwete vanhu. Zvidzidzo zvemhando yepamusoro dzevanhu zvinodikanwa kutsigira zvirevo izvi.

Kuvandudza insulin senitivity

Kudya resistant starchinogona kubatsira kuvandudza insulin senitivity mune vamwe vanhu. Iyi inogona kubatsira yakakosha nekuti yakaderera insulin senitivity inogona kuita basa mumatambudziko akasiyana, akadai kufutisa, chirwere cheshuga, uye kunyangwe chirwere chemoyo.

Chidzidzo chimwe chete, 15-30 gramu pazuva resistant starch vakawana kuti varume vakafuta kana kuti vakafutisa vaidya mastachi aya vakanga vawedzera insulin senitivity zvichienzaniswa nevarume vakanga vasingadye mastachi aya.

Zvisinei, vatori vechikamu vechikadzi havana kusangana nemigumisiro iyi. Vatsvagiri vanodaidzira kumwe kutsvagisa kuti vaone chikonzero chemutsauko uyu.

Inobatsira kuti unzwe wakaguta

Kudya resistant starchinogona kubatsira vanhu kunzwa vakaguta. Chidzidzo che 2017 chakawana magiramu makumi matatu pazuva kwemavhiki matanhatu. resistant starch akawana kuti kuidya kwakabatsira kuderedza mahormone anokonzera nzara muvanhu vane hutano avo vakafuta. resistant starch Kudya kwakawedzerawo mishonga inobatsira munhu kuti asanzwe nzara mangwanani.

resistant starchKuiswa kwe lilac mukudya kunogona kubatsira kuderedza uremu nekuwedzera nguva iyo munhu anonzwa akaguta mushure mekudya. Kunzwa wakaguta kunogona kudzivirira kudyisa zvisina kufanira uye yakawandisa macalorie kudya.

Kuwanda kwe starch inopikisa inowedzera mushure mekunge chikafu chabikwa uye chatonhodzwa.

Imhando kana chikafu chatonhodzwa wapedza kubika resistant starch zvinoitika. Iyi nzira inonzi retrogradation of starch.

Inoumbwa apo mamwe mastachi anorasikirwa nechimiro chayo chepakutanga nekuda kwekudziya kana kubika. Kana aya mastachi abva atonhodzwa, chimiro chitsva chinoumbwa. Chimiro chitsva chinopesana nekugaya uye chinopa hutano hunobatsira.

Uyezve, tsvakurudzo yakaitwa nekudziyisa zvokudya zvakambotonhodzwa. resistant starchzvakaratidza kuti zvakatowedzera. Nematanho aya resistant starchzvinogona kuwedzera muzvokudya zvakajairika zvakadai sembatatisi, mupunga, uye pasta.

matapiri

matapiriNdiko kunowanikwa starch, starch inodyiwa zvakanyanya munzvimbo zhinji dzepasi. Zvakadaro, kuti mbatatisi ine hutano zvinogoneka. Izvi zvinogona kunge zvichikonzerwa nechikamu chembatatisi yakakwira glycemic index.

Nepo kudyiwa kwembatatisi kwakabatana nenjodzi yakawedzera yechirwere cheshuga, izvi zvinodaro nekuti mafomu akagadzirwa senge french fries anodyiwa pachinzvimbo chembatatisi yakabikwa kana yakabikwa.

Nzira iyo mbatatisi yakabikwa uye yakagadzirirwa inogadzirisa hutano hwavo. Semuenzaniso, kutonhora mbatatisi mushure mekubika resistant starch inogona kuwedzera zvakanyanya mari yavo.

Imwe ongororo yakawana kuti mbatatisi yakange yatonhorerwa husiku mushure mekubika, resistant starch yakaratidza kuti yakawedzera nekatatu zvirimo.

Pamusoro pezvo, zvidzidzo muvarume gumi vane hutano vakawana kuti yakakwirira mumatapiri resistant starch huwandu, resistant starch yakaratidza kuti makabhohaidhiretsi asipo akakonzera diki mhinduro yeshuga yeropa.

mupunga

Zvinofungidzirwa kuti mupunga ndicho chikafu chikuru chevanhu vanoda kusvika mabhiriyoni 3.5 pasi rose, kana kuti inopfuura hafu yevagari vepasi.

Kutonhodza mupunga wapedza kubika resistant starch inogona kuwedzera huwandu hwehutano hwehutano.

Kushanda kuchangobva kubikwa mupunga muchena akaenzanisa mupunga muchena wakanga wambobikwa, woiswa mufiriji kwemaawa 24 pashure pokunge wabikwa, uye wozodziiswazve.

Mupunga unobikwa wozotonhodzwa wakapetwa ka2.5 pane mupunga uchangobva kubikwa resistant starch contained.

Vatsvakurudzi vakaedzawo zvakaitika apo marudzi ose emupunga akadyiwa nevakuru vane utano gumi nevashanu. Vakaona kuti mupunga wakabikwa mufiriji wakakonzera kushomeka kweshuga muropa.

Pasta

Pasta inowanzogadzirwa uchishandisa gorosi. Indiro inodyiwa pasi rose.

resistant starch Tsvakurudzo shoma yakaitwa pamhedzisiro yekubika uye kutonhora pasta kuwedzera huwandu hwe

Zvakadaro, kumwe kutsvagurudza kwakaratidza kuti kutonhora mushure mekubika kunoita resistant starch yakaratidza kuwedzera zvirimo. chidzidzo, resistant starchyakaratidza kuti pasta payakapiswa uye yakatonhodzwa, yakawedzera kubva pa41% kusvika pa88%.

Zvimwe Zvikafu Zvine Resistant Starch

Mukuwedzera kune mbatatisi, mupunga uye pasta, mune zvimwe zvekudya kana zvinowedzera resistant starch Zviri mukati maro zvinogona kuwedzerwa nekubika uyezve kutonhora. Zvimwe zvechikafu izvi mapfunde, mabhanana egirinhi, bhari, pizi, nyemba nebhinzi.

High content of resistant starch Zvimwe zvekudya zvinoti:

– Rye chingwa

- Cornflakes

– Zviyo zvegorosi zvakakangwa

- Oat

– Muesli

– banana mbishi

- Haricot bhinzi

- Lentil

Kuwedzera kusagadzikana starch kushandiswa pasina kuchinja kudya kwako

Kubva pakutsvakurudza, pasina kuchinja kudya kwako resistant starch Pane nzira iri nyore yekuwedzera kutora.

Idya mbatatisi, mupunga uye pasta nguva dzose uye zvitonhodze mufiriji nekuzvibika mazuva mashoma zvisati zvadyiwa. Kupisa izvi zvekudya mufiriji kwehusiku kana kwemazuva mashoma, resistant starch inogona kuwedzera zvirimo.

resistant starchInzira iri nyore yekuwedzera fiber kudya, uchifunga kuti imhando yefiber. Nekudaro, isu tinoziva kuti yakanakisa mhando yezvikafu izvi ichangobva kubikwa.

Muchiitiko ichi, edza kutsvaga nzira yekutenderera. Dzimwe nguva unogona kusarudza kuisa zvokudya izvi mufiriji usati wazvidya, asi dzimwe nguva unogona kuzvibika zviri zvitsva.

Resistant Starch Side Effects

resistant starch Inoita zvakafanana kune fiber mumuviri uye chikamu chezvikafu zvakawanda zvezuva nezuva. Nechikonzero ichi, pane kazhinji kashoma njodzi yemhedzisiro kana uchidya isingagadzirwe starch.

Zvisinei, pamazinga akakwirira resistant starch Kudya kunogona kukonzera zvinyoro mhedzisiro senge gasi uye kuputika. 

Mune vamwe vanhu resistant starch Iwe unogona kunge uine allergies kana maitiro kune zvimwe zvekudya zvakakwirira mukati

Semagumo;

resistant starch Iyo yakasarudzika makabhohaidhiretsi sezvo ichiramba kugaya uye inopa hutano hwakasiyana-siyana.

Zvimwe zvekudya zvakanyanya kupfuura zvimwe resistant starchNzira yaunogadzirira nayo chikafu chako inogonawo kukanganisa huwandu.

Mune mbatatisi, mupunga uye pasta resistant starchIwe unogona kuwedzera kupisa nekuitonhodza mushure mekubika uye wozoipisa zvakare.