Kokuphi Ukutya Okuqulathe Esona Sitatshi?

Ukutya okunesitatshi luhlobo lwecarbohydrate. Iicarbohydrate zihlelwa zibe ziindidi ezintathu: Iswekile, ifayibha kunye nesitatshi. Isitashi lolona hlobo lusetyenziswa kakhulu lwecarbohydrate.

Isitatshi yicarbohydrate entsonkothileyo kuba ineemolekyuli ezininzi zeswekile ezidityanisiweyo. Iicarbohydrates ezintsonkothileyo zisempilweni kuneecarbohydrates ezilula. Masicacise ukuba kutheni besempilweni: Iicarbohydrates ezilula zetyiswa ngokukhawuleza kwaye zibangela ukuba iswekile esegazini inyuke ngokukhawuleza ize yehle ngokukhawuleza.

Ngokwahlukileyo koko, iicarbohydrates ezintsonkothileyo zikhuphela iswekile ngokuthe ngcembe egazini. Ngaba ibalulekile into yokuba iphuma ngokukhawuleza okanye kancinane egazini? Ngokuqinisekileyo. Ukuba iswekile yegazi iphakama kwaye iwa ngokukhawuleza, uya kuziva njengengcuka elambileyo kwaye uhlasele ukutya. Andisathethi ke ngokuziva udiniwe kwaye udiniwe. Oku akwenzeki ngokutya okunestatshi. Kodwa kukho ingxaki apha.

Uninzi lwesitatshi esisityayo namhlanje sisulungekile. Ngamanye amazwi, ifayibha kunye nezondlo ezikuyo azinanto. Ezi azihlukanga kwiicarbohydrates ezilula. Enyanisweni, uphando lubonise ukuba ukusetyenziswa kwe-starch ecocekileyo kuthwala imingcipheko efana ne-2 yeswekile, isifo senhliziyo kunye nokuzuza ubunzima. Ndithi qaphela malunga nesitashi esicociweyo kwaye uqhubele phambili ekutyeni okuqulethe isitashi ngendlela ye-carbohydrates enzima.

Ukutya okuqulathe istatshi

• uflawa wombona

Umxholo wesitatshi: (74%)

Umgubo wombona unomlinganiselo ophezulu kakhulu wecarbohydrates kunye nesitatshi. Enye ikomityi (159 grams) iqulethe 117 grams of carbohydrates, 126 grams zazo isitatshi. Ukuba utya umgubo wombona, khetha ukutya okuziinkozo. Kuba xa icutshungulwa, ilahlekelwa yifiber ethile kunye nezondlo.

• umgubo we-millet

Umxholo wesitatshi: (70%)

Enye ikomityi yomgubo we-millet iqulethe i-83 grams, okanye i-70% ngokobunzima, bestatshi. Umgubo we Millet awunagluten ngokwendalo kwaye une magnesium, phosphorus, manganese kunye selenium usisityebi kwi

• umgubo wamazimba

Umxholo wesitatshi: (68%)

Umgubo wamazimba wenziwa ngamazimba, inkozo enezondlo. Umgubo wamazimba, okukutya okunezinga eliphezulu lesitatshi, usempilweni kakhulu kuneentlobo ezininzi zomgubo. Ngenxa yokuba i-gluten-free kunye nomthombo obalaseleyo weprotheni kunye nefiber.

• Umgubo omhlophe

Umxholo wesitatshi:(68%)

Umgubo omhlophe ufunyanwa ngokususa i-bran kunye neentsholongwane zengqolowa, eziqulethe izondlo kunye nefiber. Kumgubo omhlophe, kuphela inxalenye ye-endosperm eseleyo. Le nxalenye iphantsi kwezondlo kwaye iqulethe iikhalori ezingenanto. Ukongeza, i-endosperm inika umgubo omhlophe umxholo westatshi ephezulu. Enye ikomityi yomgubo omhlophe iqulethe i-81.6 grams yestatshi.

• Oat

Umxholo wesitatshi:(57.9%) 

OatKukutya okunempilo njengoko iqulethe iprotheni, i-fiber kunye namafutha, iivithamini ezahlukeneyo kunye neemaminerali. I-oats ikwanesitatshi esiphezulu. Enye indebe ye-oats iqulethe i-46.9 grams yesitashi, okanye i-57.9% ngobunzima.

• Umgubo wengqolowa

Umxholo wesitatshi: (57.8%) 

Xa kuthelekiswa nomgubo omhlophe, umgubo wengqolowa unomsoco ngakumbi. Nangona zombini iindidi zomgubo ziqulethe ixabiso elifanayo le-carbohydrates iyonke, ingqolowa epheleleyo inefiber eninzi kwaye inesondlo.

• Noodle(Ipasta yangoko)

Umxholo wesitatshi: (56%)

Noodle Yipasta esetyenziwe ngoko nangoko. Inamafutha amaninzi kunye neecarbohydrates. Ngokomzekelo, ipakethe enye ineegram ezingama-54 zecarbohydrates kunye ne-13.4 grams yamafutha. Ke ngoko, ayingomthombo osempilweni wecarbohydrates. Uninzi lweekhabhohayidrethi kwipasta ekhawulezileyo zisuka kwistatshi. Ipakethe enye iqulethe i-47.7 grams yesitashi, okanye i-56% ngobunzima.

• Isonka esimhlophe

Umxholo wesitatshi: (40.8%) 

Isonka esimhlophe senziwe ngomgubo omhlophe. Kokunye kokutya okuqulethe izixa eziphezulu zestatshi. Iziqwenga ezi-2 zesonka esimhlophe ziqulethe i-20,4 grams yesitashi, okanye i-40,8% ngesisindo. Isonka esimhlophe sinefiber encinci, iivithamini kunye neeminerali. Ngenxa yesi sizathu, akukhuthazwa ukuba uyisebenzise. Kungcono ukutya isonka esipheleleyo endaweni yoko.

• irayisi

Umxholo wesitatshi:(28.7%)

irayisi Kukutya okunesitatshi esiphezulu. Ngokomzekelo, i-100 grams yerayisi engaphekwanga iqulethe i-63.6 grams ye-carbohydrates, apho i-80.4% isitashi. Nangona kunjalo, xa irayisi iphekiwe, isiqulatho sayo sesitatshi siyehla kakhulu. I-100 grams yerayisi ephekiweyo iqulethe kuphela i-28.7% yesitatshi kuba irayisi ephekiweyo ithwala amanzi amaninzi. 

• pasta

Umxholo wesitatshi: (26%)

Njengerayisi, xa ipasta ivuthiwe, isitashi sayo siyancipha ngenxa yokuba igelatin kubushushu namanzi. Umzekelo, ispaghetti esomileyo sine-62.5% yesitatshi, ngelixa ispaghetti esiphekiweyo sine-26% yesitatshi kuphela. 

• Mısır

Umxholo wesitatshi: (18.2%) 

Mısır Inomxholo ophezulu wesitashi phakathi kwemifuno. Nangona ingumfuno osisitatshi, umbona unezondlo ezininzi. Isityebi ngakumbi kwifiber, kunye neevithamini kunye neeminerali ezifana ne-folate, i-phosphorus kunye ne-potassium.

• amazambane

Umxholo wesitatshi: (18%) 

amazambane Yenye yezinto zokuqala ezifika engqondweni phakathi kokutya okunesitatshi. iitapile; Ayiqukethe isitashi esininzi njengomgubo, izinto ezibhakiweyo, okanye iinkozo, kodwa iqulethe isitashi esingaphezulu kunezinye imifuno.

Kukuphi ukutya okuqulathe isitatshi onokuthi uhlale kude?

Ukutya okuninzi okunesitatshi kudweliswe ngasentla kuluncedo empilweni. Kuyimfuneko ukuba ungabandakanyi isonka esimhlophe, umgubo omhlophe kunye nama-noodle. Kodwa ukutya okuninzi okucutshungulweyo emarikeni kunesitatshi esongezelelweyo. Oku kukutya okufuneka kutyiwe ngononophelo. Umzekelo;

• Isonka esimhlophe
• cookies kunye namaqebengwana alungiselelwe urhwebo
• Amashwamshwam anetyuwa

Kwenzeka ntoni ukuba utye kakhulu ukutya okunesitatshi?

Ukusetyenziswa kwe-starch ngokugqithiseleyo kubangela ukuba iswekile yegazi inyuke kwaye ngoko ke ukufumana ubunzima. Andisathethi ke sisisu. Sinokuthi konke ukutya kunempilo xa ukutye ngokumodareyitha. Isitatshi ngomnye wabo. Iingcali ngezondlo zinengcebiso kulo mba. Batsho ukuba i-45 ukuya kwi-65% yeekhalori zakho zemihla ngemihla kufuneka ibe yi-carbohydrates. Ngako oko, umntu ofuna ukutya iikhalori ezingama-2000 ngosuku kufuneka abonelele nge-900 ukuya kwi-1300 yeekhalori ezivela kwi-carbohydrates. Oku kuhambelana ne-225-325 grams ye-carbohydrates. Abantu abanesifo seswekile kufuneka batye i-30-35% yeecarbohydrates.

Nje ngeziphumo; Ukutya okunesitatshi kunempilo kwaye akukho sizathu sokuhlala kude nokutya okunesitatshi. Isitashi esicociweyo asinampilo kwaye ngokuqinisekileyo kufuneka siphetshwe. 

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