Yintoni i-Resistant Starch? Ukutya Okuqulathe Isitatshi Esixhathisayo

Ayizizo zonke iicarbohydrates ezifanayo. Iicarbohydrates, ezifana neswekile kunye nesitashi, zineempembelelo ezahlukeneyo kwimpilo yethu.

isitatshi esixhathisayoYicarbohydrate ethathwa njengoluhlobo lwefiber. Ukusetyenziswa kwestatshi esixhathisayo Inokuba luncedo kwiiseli zethu kunye neebhaktheriya ezisemathunjini.

Uphando lubonisa ukuba indlela olungisa ngayo ukutya okufana neitapile, irayisi kunye nepasta isiqulatho sesitatshi esixhathisayo yabonisa ukuba inokutshintsha.

kwinqaku isitatshi esixhathisayo Nantsi into ekufuneka uyazi ngayo.

Yintoni i-Resistant Starch?

Istatshi zenziwe ngetsheyina elide leglucose. IGlucose yeyona nto iphambili yokwakha iicarbohydrates. Ikwangumthombo obalulekileyo wamandla kwiiseli zomzimba wethu.

starchziicarbohydrates eziqhelekileyo ezifumaneka kwiinkozo, iitapile, iimbotyi, umbona, nokunye ukutya. Nangona kunjalo, ayizizo zonke izitatshi ezicutshungulwa ngendlela efanayo emzimbeni.

Isitatshi esiqhelekileyo sichithwa kwi-glucose kwaye ifunnwe. Yingakho i-glucose yegazi, okanye iswekile yegazi, iphakama emva kokutya.

isitatshi esixhathisayo Iyakwazi ukumelana nokwetyisa, ngoko idlula emathunjini ngaphandle kokwaphulwa ngumzimba. Isenokwaphulwa kwaye isetyenziswe njengamafutha yibhaktheriya emathunjini ethu.

Oku kunokunceda nakwimpilo yeeseli. ikhonkco elifutshane elinamafutha acid ivelisa. isitatshi esixhathisayoImithombo emikhulu yephayinapple ibandakanya iitapile, iibhanana eziluhlaza, iimbotyi, i-cashews kunye ne-oats.

Iimpembelelo zeSitatshi esiNganyangekiyo kuMzimba

isitatshi esixhathisayoibonelela ngeenzuzo ezininzi ezibalulekileyo zempilo. Ekubeni ayikwazi ukugaywa ngeeseli zamathumbu amancinci, ingasetyenziselwa ibhaktheriya emathunjini amakhulu.

isitatshi esixhathisayo prebioticYinto ebonelela "ngokutya" kwiibhaktheriya ezilungileyo emathunjini.

isitatshi esixhathisayoikhuthaza iibhaktheriya ukuba zenze i-short-chain fatty acids ezifana ne-butyrate. Ibutyrate ngowona mthombo wamandla kwiiseli kumathumbu amakhulu. Ukwengeza isitatshi esixhathisayo Inokunciphisa ukuvuvukala kunye nokutshintsha ngokufanelekileyo imetabolism yeebhaktheriya emathunjini.

Oku koko izazinzulu isitatshi esixhathisayoOku kubakhokelela ekubeni bakholelwe ukuba inokudlala indima ekuthinteleni umhlaza wekoloni kunye nesifo se-bowel.

Unokunciphisa i-spikes yeswekile yegazi emva kokutya kunye nokuphucula uvakalelo lwe-insulin, okanye ubone indlela i-insulin yehomoni izisa ngayo iswekile yegazi kwiiseli.

Iingxaki ze-insulin sensitivity zingunobangela ophambili kuhlobo lwe-2 yeswekile. Ukuphucula impendulo ye-insulin yomzimba ngokutya kakuhle kunokunceda ukulwa nesi sifo.

Ngaphandle kweenzuzo ezinokubakho zeswekile yegazi isitatshi esixhathisayo Inokukunceda uzive uhluthi kwaye utye kancinci.

Kolunye uphononongo, abaphandi isitatshi esixhathisayo ivavanye ukuba indoda endala isempilweni kangakanani na emva kokutya i-placebo okanye i-placebo. Abathathi-nxaxheba isitatshi esixhathisayo Bafumanisa ukuba badla malunga ne-90 yeekhalori ezimbalwa emva kokuyidla.

Olunye uphando isitatshi esixhathisayoKuye kwaboniswa ukwandisa iimvakalelo zokuhlutha kumadoda kunye nabasetyhini. Ukuziva ugcwele emva kokutya kunokunciphisa ukutya kwekhalori.

Ngexesha, isitatshi esixhathisayo Inokukunceda ukulahleka kwesisindo ngokunyusa ukuhlutha kunye nokunciphisa ukuthathwa kwekhalori.

Iintlobo zesitatshi ezixhathisayo

isitatshi esixhathisayoIneentlobo ezi-4 ezahlukeneyo. 

I-Tip 1

Ifumaneka kwiinkozo, iimbewu kunye neembotyi kwaye ixhathisa ukugaya ngenxa yokuba ifakwe kwiindonga ze-fibrous cell. 

I-Tip 2

Ifumaneka kokunye ukutya okunesitatshi, kuquka iitapile ezikrwada kunye neebhanana eziluhlaza (ezingekavuthwa). 

I-Tip 3

Kubakho xa ukutya okuthile okunesitatshi, kuquka iitapile nerayisi, kuphekwa kuze kupholiswe. Ukupholisa kususa ezinye zestatshi ezigaywayo ngokubuyisela umva. isitatshi esixhathisayouyawaguqula. 

I-Tip 4

Yayibunjwe yinkqubo yemichiza eyenziwe ngumntu. 

Nangona kunjalo, olu lwahlulo alulula kangako, njengoko kukho iintlobo ezahlukeneyo zokutya ekutyeni okufanayo. uhlobo lwesitatshi oluxhathisayo inokufumaneka. Kuxhomekeke kwindlela ukutya okulungiselelwa ngayo, isitatshi esixhathisayo imali iyatshintsha.

Umzekelo, ukuvumela ibhanana ivuthwe (ijike ibe tyheli), Isitatshi esixhathisayo ithoba kwaye iguqulela kwisitatshi esiqhelekileyo.

IiNzuzo zeSitatshi esiFanayo

emzimbeni isitatshi esixhathisayoIziphatha ngokufana kakhulu kwezinye iintlobo zefiber. Ezi sitatshi zidlula emathunjini amancinci ngaphandle kokutyiswa kwaye zondla ibhaktheriya kwikholoni.

Ngenxa yokuba iibhaktheriya zokwetyisa zidlala indima ebalulekileyo kwimpilo jikelele, kubalulekile ukuzinyamekela kwaye uzigcine zisempilweni.

Ukuphucula ukugaya kunye nempilo yekholoni

isitatshi esixhathisayo Nje ukuba ifike kwi-colon, ityisa iibhaktheriya ezisempilweni eziguqula ezi startshi zibe zii-acids ezahlukeneyo ze-short-chain fatty. Ezi asidi ezinamafutha ziquka i-butyrate, icandelo elibalulekileyo kwiiseli zekholoni.

I-Butyrate inciphisa amanqanaba okuvuvukala kwikholoni. Ngokwenza njalo, inceda ukukhusela kwiingxaki zokugaya ukutya ezifana ne-ulcerative colitis kunye nomhlaza wokuvuvukala.

Ngokwethiyori, i-butyrate inokunceda kunye nezinye iingxaki zokuvuvukala emathunjini anje:

– Ukuqunjelwa

- Urhudo

– Isifo sikaCrohn

- Diverticulitis

Ngelixa ezi nzuzo zinokubakho zithembisa, uninzi lophando ukuza kuthi ga ngoku lubandakanye izilwanyana endaweni yabantu. Izifundo zabantu ezikumgangatho ophezulu ziyafuneka ukuxhasa la mabango.

Ukuphucula uvakalelo lwe-insulin

Ukutya istatshi esixhathisayoinokunceda ukuphucula uvakalelo lwe-insulin kwabanye abantu. Olu ncedo lunokubakho lubalulekile kuba uvakalelo olusezantsi lwe-insulin lunokudlala indima kwiingxaki ezahlukeneyo, ezinjengokutyeba, isifo seswekile, kunye nesifo sentliziyo.

Isifundo esinye, i-15-30 grams ngosuku isitatshi esixhathisayo bafumanise ukuba amadoda atyebe ngokugqithisileyo okanye atyebe kakhulu atye ezi sitatshi aye andise uvakalelo lwe-insulin xa kuthelekiswa namadoda angasityiyo esi sitatshi.

Nangona kunjalo, abathathi-nxaxheba basetyhini abazange bafumane le miphumo. Abaphandi bafuna uphando oluthe kratya ukufumanisa isizathu salo mahluko.

Ikunceda uzive ugcwele

Ukutya istatshi esixhathisayoinokunceda abantu bazive behluthi. Uphononongo lwe-2017 lufumene i-6 grams ngosuku kwiiveki ze-30. isitatshi esixhathisayo yafumanisa ukuba ukuyitya kunceda ukunciphisa amahomoni abangela indlala kubantu abasempilweni abatyebe kakhulu. isitatshi esixhathisayo Ukutya nako kwandise iikhompawundi ezinceda umntu azive engalambanga kakhulu kusasa.

isitatshi esixhathisayoUkufakwa kwe-lilac ekudleni kunokuncedisa imizamo yokulahlekelwa kwesisindo ngokunyusa ubungakanani bexesha umntu aziva egcwele emva kokutya. Ukuziva ugcwele kunokuthintela ukutya okungeyomfuneko kunye nokutya okugqithisileyo kwekhalori.

Isixa sestatshi esixhathisayo siyanda emva kokuba ukutya kuphekiwe kwaye kupholile.

Uhlobo xa ukutya kupholile emva kokupheka isitatshi esixhathisayo kwenzeka. Le nkqubo ibizwa ngokuba yi-retrogradation of starch.

Yenziwa xa ezinye isitatshi ziphulukana nesakhiwo sazo sokuqala ngenxa yokufudumeza okanye ukupheka. Ukuba ezi sitatshi zithe zapholiswa, kwenziwa isakhiwo esitsha. Isakhiwo esitsha sixhathisa ukucolwa kwaye sibonelela ngeenzuzo zempilo.

Ngaphezu koko, uphando lwenziwe ngokufudumeza ukutya okupholileyo ngaphambili. isitatshi esixhathisayoyabonisa ukuba yanda ngakumbi. Ngala manyathelo isitatshi esixhathisayokusenokunyuka ukutya okuqhelekileyo okunjengeetapile, irayisi, nepasta.

amazambane

amazambaneSesona sistatshi sisetyenziswa kakhulu kwiindawo ezininzi zehlabathi. Nangona kunjalo, ukuba iitapile isempilweni kuyaxoxwa. Oku kunokuba ngenxa yenxalenye yesalathiso se-glycemic ephezulu yetapile.

Ngelixa ukusetyenziswa kweetapile eziphezulu kunxulunyaniswa nomngcipheko owongeziweyo wesifo seswekile, oku kungenxa yokuba iifom ezicutshungulwayo ezifana neefries zaseFransi ziyatyiwa endaweni yeitapile ezibhakiweyo okanye ezibilisiweyo.

Indlela iitapile eziphekwe ngayo kwaye zilungiswe inquma imiphumo yazo yezempilo. Umzekelo, ukupholisa amazambane emva kokupheka isitatshi esixhathisayo inokunyusa kakhulu inani labo.

Olunye uphononongo lwafumanisa ukuba iitapile ezazipholile ngobusuku emva kokupheka, isitatshi esixhathisayo iveze ukuba iwuphindaphinde kathathu umxholo wayo.

Ukongeza, izifundo kwi-10 amadoda anempilo afumanisa ukuba iitapile eziphezulu isitatshi esixhathisayo isixa, isitatshi esixhathisayo yabonisa ukuba iicarbohydrate azikho zibangela ukusabela okuncinci kweswekile yegazi.

irayisi

Kuqikelelwa ukuba irayisi kukutya okusisiseko kubantu abamalunga ne-3.5 bhiliyoni ehlabathini lonke, okanye ngaphezu kwesiqingatha sabemi behlabathi.

Ukupholisa irayisi emva kokupheka isitatshi esixhathisayo inokunyusa isixa seenzuzo zempilo.

Ukusebenza okusanda kuphekwa irayisi emhlophe wathelekisa irayisi emhlophe eyayiphekwe ngaphambili, yafakwa efrijini iiyure ezingama-24 emva kokuba iphekiwe, yandule ke iphinde ifudunyezwe.

Irayisi ephekwayo ize ipholiswe ngokuphindwe kayi-2.5 kunerayisi esandul’ ukuphekwa isitatshi esixhathisayo iqulethwe.

Abaphandi bavavanya oko kwenzekayo xa zombini iintlobo zerayisi zidliwe ngabantu abadala abanempilo ye-15. Bafumanisa ukuba irayisi ephekiweyo efrijini ibangela ukusabela okuncinci kweswekile yegazi.

pasta

I-Pasta idla ngokuveliswa kusetyenziswa ingqolowa. Sisidlo esityiwa kwihlabathi liphela.

isitatshi esixhathisayo Uphando oluncinci lwenziwe kwimiphumo yokupheka kunye nokupholisa i-pasta ukwandisa inani

Sekunjalo, uphando oluthile lubonise ukuba ukupholisa emva kokupheka kwenza ngokwenene isitatshi esixhathisayo ingqineke iyawandisa umxholo wayo. isifundo, isitatshi esixhathisayoibonise ukuba xa ipasta ifudunyezwa kwaye ipholiswa, yonyuka ukusuka kwi-41% ukuya kwi-88%.

Okunye Ukutya Okunesitatshi Esixhathisayo

Ukongeza kwiifatata, irayisi kunye ne-pasta, kwezinye ukutya okanye izongezo isitatshi esixhathisayo Umxholo wayo unokunyuswa ngokupheka kunye nokupholisa. Okunye koku kutya yioats, iibhanana eziluhlaza, ibhali, iiertyisi, iilentile kunye neembotyi.

Umxholo ophezulu westatshi esixhathisayo Okunye ukutya oku:

– Isonka Rye

- Cornflakes

– Iisiriyeli zengqolowa ezivutshiweyo

- Oat

– Muesli

– ibhanana ekrwada

- Imbotyi yeHaricot

- Ilentile

Ukonyusa istatshi esixhathisayo ngaphandle kokutshintsha ukutya kwakho

Ngokusekelwe kuphando, ngaphandle kokutshintsha ukutya kwakho isitatshi esixhathisayo Kukho indlela elula yokwandisa ukuthabatha.

Yidla iitapile, irayisi kunye ne-pasta rhoqo kwaye uzipholise efrijini ngokuzipheka iintsuku ezimbalwa ngaphambi kokusetyenziswa. Ukupholisa oku kutya efrijini ubusuku bonke okanye iintsuku ezimbalwa, isitatshi esixhathisayo inokunyusa umxholo wayo.

isitatshi esixhathisayoYindlela elula yokunyusa ukutya kwefayibha, kuthathelwa ingqalelo ukuba luhlobo lwefiber. Nangona kunjalo, siyazi ukuba olona hlobo lokutya lusanda kuphekwa.

Kule meko, zama ukufumana indlela yokujikeleza. Ngamanye amaxesha unokukhetha ukukufaka efrijini oku kutya ngaphambi kokuba ukutye, kodwa ngamanye amaxesha unokukupheka kusitsha.

Iimpembelelo zeSitatshi ezixhathisayo

isitatshi esixhathisayo Isebenza ngokufanayo kwifayibha emzimbeni kwaye iyinxalenye yokutya okuninzi kwemihla ngemihla. Ngesi sizathu, kukho umngcipheko omncinci kakhulu weziphumo ebezingalindelekanga xa usitya istatshi esixhathisayo.

Nangona kunjalo, kumanqanaba aphezulu isitatshi esixhathisayo Ukutya kunokubangela iziphumo ebezingalindelekanga ezifana nerhasi kunye nokuqunjelwa. 

Kwabanye abantu isitatshi esixhathisayo Usenokuba ne-aleji okanye ukusabela kukutya okuthile okuphezulu

Ngenxa yoko;

isitatshi esixhathisayo Yicarbohydrate ekhethekileyo njengoko ixhathisa ukugaya kwaye ibonelela ngeenzuzo ezahlukeneyo zempilo.

Okunye ukutya ngaphezu kwezinye isitatshi esixhathisayoIndlela olungisa ngayo ukutya kwakho inokuchaphazela nobungakanani.

Kwiitapile, irayisi kunye ne-pasta isitatshi esixhathisayoUngabongeza ubushushu ngokubupholisa emva kokupheka uze uphinde ubufudumeze.