Ndezvipi Zvokudya Zvine Starch Yakanyanya?

Zvokudya zvine starch imhando yemacarbohydrates. Makabhohaidhiretsi akaiswa muzvikamu zvitatu: shuga, fiber, uye starch. Starch ndiyo inonyanya kudyiwa mhando yemacarbohydrate.

Starch i carbohydrate yakaoma nekuti ine akawanda shuga mamorekuru akabatanidzwa pamwechete. Makabhohaidhiretsi akaomarara ane hutano kudarika makabhohaidhiretsi ari nyore. Ichi ndicho chikonzero vane hutano: Makabhohaidhiretsi ari nyore anogayiwa nekukasika, zvichiita kuti shuga yemuropa ikwire nekukasira yobva yadonha nekukurumidza.

Kusiyana neizvi, makabhohaidhiretsi akaoma kunzwisisa anobudisa shuga muropa zvishoma nezvishoma. Zvine basa here kuti inoburitsa nekukurumidza kana kunonoka muropa? Zvirokwazvo. Kana shuga yeropa ichikwira uye ichidonha nekukurumidza, unonzwa semhumhi ine nzara uye inorwisa chikafu. Kusataura kuti unonzwa kuneta uye kupera simba. Izvi hazvisizvo nezvokudya zvine starch. Asi pano panomuka dambudziko.

Zvizhinji zvemasitashi atinodya nhasi anonatswa. Mune mamwe mazwi, iyo fiber uye chikafu chiri mukati mayo chinopera. Izvo hazvina kusiyana nemacarbohydrates ari nyore. Muchokwadi, zvakatemerwa nezvidzidzo kuti kushandiswa kweyakanatswa starch kunotakura njodzi dzakadai serudzi rwechipiri chirwere cheshuga, chirwere chemoyo uye uremu. Ndinoti chenjererai starches yakacheneswa uye fambai muchikafu chine starch muchimiro chemakhahydrates akaoma.

Zvokudya Zvine Starch

• hupfu

Starch zvirimo: (74%)

Hupfu hwechibage hwakanyanya mucarbohydrates uye starches. Imwe kapu (159 gramu) ine 117 magiramu emacarbohydrates, ayo 126 magiramu ari starch. Kana uchidya hupfu, sarudza yose yezviyo. Imhaka yekuti kana ikagadziriswa, inorasa imwe fiber nekudya.

• hupfu hwemhunga

Starch zvirimo: (70%)

Kapu imwe yehupfu hwemapfunde ine 83 magiramu kana 70% nehuremu hwesitachi. Hupfu hwemhunga husina gluten uye hune magnesium, phosphorus, manganese uye selenium akapfuma mu

• hupfu hwemhunga

Starch zvirimo: (68%)

Hupfu hwemhunga hunogadzirwa nemhunga, tsanga inovaka muviri. Hupfu hwemhunga, hunova chikafu chine sitachi yakawanda, hune hutano kudarika mhando dzakawanda dzehupfu. Imhaka yekuti haina gluten-isina uye yakanakisa sosi yeprotein uye fiber.

• Hupfu chena

Starch zvirimo: (68%)

Hupfu chena inowanikwa nekubvisa bran uye germ chikamu chegorosi, ine chikafu uye fiber. Chete chikamu che endosperm chinoramba chiri muupfu chena. Ichi chikamu chakaderera mune zvinovaka muviri uye chine macalorie asina chinhu. Mukuwedzera, iyo endosperm inopa hupfu chena huwandu hwe starch. Imwe kapu yeupfu chena ine 81.6 gramu ye starch.

• Oat

Starch zvirimo: (57.9%) 

OatIcho chikafu chine hutano sezvo chine mapuroteni, fiber uye mafuta, mavhitaminzi akasiyana-siyana nemaminerari. Oats anewo yakawanda mune starch content. Imwe kapu yeoat ine 46.9 gramu ye starch, kana 57.9% nehuremu.

• Hupfu hwegorosi

Starch zvirimo: (57.8%) 

Kuenzaniswa neupfu chena, hupfu hwegorosi hunovaka muviri. Kunyange zvazvo mhando mbiri dzehupfu dzine huwandu hwakafanana hwemakabhohaidhiretsi, gorosi rine fiber yakawanda uye ine utano.

• Noodle (Yakagadzirira Pasta)

Starch zvirimo: (56%)

Noodle Iyo pasta yakagadziridzwa zvakanyanya. Iyo ine mafuta akawanda uye makhahydrates. Semuenzaniso, pasuru imwe chete ine 54 magiramu emacarbohydrates uye 13.4 magiramu emafuta. Naizvozvo, haisi iyo ine hutano sosi yemacarbohydrates. Mazhinji emakabhohaidhiretsi ari pasita pakarepo anobva kune starch. Imwe pasuru ine 47.7 magiramu e starch, kana 56% nehuremu.

• Chingwa chichena

Starch zvirimo: (40.8%) 

Chingwa chichena chinogadzirwa neupfu chena. Icho chimwe chezvokudya zvine starch yakawanda. 2 zvimedu zvechingwa chena zvine 20,4 magiramu e starch kana 40,8% nehuremu. Chingwa chichena chine fiber shoma, mavhitamini, uye mamineral. Nokudaro, kushandiswa kwayo hakukurudzirwi. Zviri nani kudya chingwa chezviyo.

• mupunga

Starch zvirimo: (28.7%)

mupunga Icho chikafu chine starch yakawanda. Semuenzaniso, 100 magiramu emupunga usina kubikwa ane 63.6 gramu yemakhahydrates, iyo 80.4% starch. Zvisinei, starch inodonha zvakanyanya kana mupunga wabikwa. 100 magiramu emupunga wakabikwa ane chete 28.7% starch nekuti mupunga wakabikwa unotakura mvura yakawanda. 

• Pasta

Starch zvirimo: (26%)

Kufanana nemupunga, pasta haina starchy kana yakabikwa nokuti gelatinizes mukupisa nemvura. Semuenzaniso, spaghetti yakaoma ine 62.5% starch, nepo spaghetti yakabikwa ine 26% chete starch. 

• Egypt

Starch zvirimo: (18.2%) 

Egypt Iyo ine yakanyanya starch yemukati pakati pemiriwo. Kunyangwe chiri muriwo une sitachi, chibage chinovaka muviri zvikuru. Iyo inonyanya kupfuma muvhitamini nemaminerari akadai folate, phosphorus uye potassium, pamwe chete nefiber.

• matapiri

Starch zvirimo: (18%) 

matapiri Ndiyo imwe yekutanga kuuya mupfungwa pakati pezvokudya zvine starchy. Mbatata; Flour haina starch yakawanda seyakabikwa kana zviyo, asi ine starch yakawanda kudarika mimwe miriwo.

Ndezvipi Zvokudya Zvine Starch Zvaunofanira Kudzivisa?

Zvizhinji zvezvokudya zvine sitachi zvakanyorwa pamusoro zvinobatsira kune hutano. Izvo zvinodiwa kusabvisa chingwa chena, hupfu chena uye noodles. Asi zvikafu zvakawanda zvakagayiwa pamusika zvine starch yakawedzerwa. Izvi ndizvo zvekudya zvinofanira kudyiwa nekuchenjerera. Semuyenzaniso;

• Chingwa chichena
• Makiki uye makeke akagadzirwa nekutengeserana
• Zvokudya zvine munyu

Chii Chinoitika Kana Iwe Ukadya Zvakawanda Zvikafu zvine Starchy?

Kunyanya kushandiswa kwe starch kunoita kuti shuga yeropa ikwire nekudaro kuwedzera uremu. Zvirwere zvemudumbu futi. Tinogona kutaura kuti chikafu chese chine hutano kana uchichidya mudhamu. Starch mumwe wavo. Vechikafu vane kurudziro panyaya iyi. Vanoti 45 kusvika 65% yemakoriyori ako ezuva nezuva anofanira kunge ari macarbohydrates. Naizvozvo, mumwe munhu anoda kutora 2000 makorikori pazuva anofanira kupa 900 kusvika 1300 makorikori kubva kumacarbohydrates. Izvi zvinoenderana ne225-325 gramu yemakhahydrates. Carbohydrate kushandiswa kwevanhu vane chirwere cheshuga kunofanira kuva 30-35%.

Semagumo; Zvokudya zvine starch zvine hutano uye hapana chikonzero chekudzivisa chikafu chine starchy. Yakanatswa starch haina hutano, uye yakanatswa starch inofanira kunyatsodziviswa. 

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