Iyini Isitashi Esiqinile? Ukudla Okuqukethe Isitashi Esingazweli

Akuwona wonke ama-carbohydrate afanayo. Ama-carbohydrate, njengoshukela kanye nesitashi, anemiphumela ehlukene empilweni yethu.

isitashi esingazweliKuyi-carbohydrate ethathwa njengohlobo lwefiber. Ukusetshenziswa kwesitashi okungazweli Kungaba yinzuzo kumaseli ethu kanye nakumagciwane asemathunjini.

Ucwaningo luveza ukuthi indlela olungisa ngayo ukudla okufana namazambane, irayisi ne-pasta okuqukethwe kwesitashi okungazweli yabonisa ukuthi ingashintsha.

esihlokweni isitashi esingazweli Nakhu okudingeka ukwazi ngakho.

Iyini Isitashi Esingazweli?

Isitashi sakhiwe nge-glucose yeketanga elide. IGlucose iyisakhiwo esiyinhloko sama-carbohydrate. Futhi kuwumthombo obalulekile wamandla kumaseli emzimbeni wethu.

isitashiama-carbohydrate avamile atholakala kokusanhlamvu, amazambane, ubhontshisi, ummbila, nokunye ukudla. Nokho, akuzona zonke izitashi ezicutshungulwa ngendlela efanayo emzimbeni.

Izitashi ezijwayelekile zihlukaniswa zibe yi-glucose futhi zimunce. Yingakho i-glucose yegazi, noma ushukela wegazi, ikhuphuka ngemva kokudla.

isitashi esingazweli Iyakwazi ukumelana nokugaya ukudla, ngakho idlula emathunjini ngaphandle kokuphulwa ngumzimba. Isengabhidlizwa futhi isetshenziswe amagciwane asemathunjini ethu njengamafutha.

Lokhu kungase kuzuze nempilo yamaseli. i-chain chain fatty acids khiqiza. isitashi esingazweliImithombo emikhulu kaphayinaphu ihlanganisa amazambane, ubhanana oluhlaza, ama-legumes, ama-cashews, nama-oats.

Imithelela Yesitashi Esingazweli Emzimbeni

isitashi esingazweliinikeza izinzuzo eziningi zezempilo ezibalulekile. Njengoba ingenakugaywa amangqamuzana amathumbu amancane, ingasetshenziselwa amagciwane emathunjini amakhulu.

isitashi esingazweli i-prebioticKuyinto enikeza "ukudla" kwamagciwane amahle emathunjini.

isitashi esingazweliikhuthaza amabhaktheriya ukuthi akhe ama-acid e-short-chain fatty njenge-butyrate. I-Butyrate ingumthombo wamandla ongcono kakhulu wamaseli emathunjini amakhulu. Ngaphezu kwalokho isitashi esingazweli Inganciphisa ukuvuvukala futhi iguqule ngempumelelo i-metabolism yamagciwane emathunjini.

Yilokhu ososayensi isitashi esingazweliLokhu kubenza bakholelwe ukuthi kungase kubambe iqhaza ekuvimbeleni umdlavuza wekoloni kanye nesifo samathumbu esivuvukalayo.

Ungakwazi futhi ukunciphisa izinga likashukela egazini ngemva kokudla futhi uthuthukise ukuzwela kwe-insulin, noma ubone ukuthi i-hormone insulin iletha kahle kanjani ushukela wegazi kumaseli.

Izinkinga zokuzwela kwe-insulin ziyisici esiyinhloko sohlobo 2 sikashukela. Ukwenza ngcono ukusabela kwe-insulin yomzimba ngokudla kahle kungasiza ukulwa nalesi sifo.

Ngaphandle kwezinzuzo ezingaba khona zikashukela isitashi esingazweli Kungakusiza uzizwe usuthi futhi udle kancane.

Kolunye ucwaningo, abacwaningi isitashi esingazweli ihlolwe ukuthi indoda endala iphile kahle kangakanani ngemva kokudla i-placebo noma i-placebo. Abahlanganyeli isitashi esingazweli Bathole ukuthi badle cishe ama-kilojoule angama-90 ngemuva kokuwadla.

Olunye ucwaningo isitashi esingazweliKuye kwaboniswa ukwandisa imizwa yokusutha kokubili amadoda nabesifazane. Ukuzizwa ugcwele ngemva kokudla kunganciphisa ukuthathwa kwekhalori.

Ngesikhathi, isitashi esingazweli Kungasiza futhi ukwehla kwesisindo ngokwandisa ukusutha kanye nokunciphisa ukuthathwa kwekhalori.

Izinhlobo Zesitashi Ezingazweli

isitashi esingazweliInezinhlobo ezi-4 ezahlukene. 

Ithiphu 1

Itholakala ezinhlamvu, imbewu kanye nemifino futhi imelana nokugayeka kokudla ngenxa yokuthi inamathele ezindongeni ze-fibrous cell. 

Ithiphu 2

Itholakala kokunye ukudla okunesitashi, okuhlanganisa amazambane aluhlaza kanye nobhanana oluhlaza (ongavuthiwe). 

Ithiphu 3

Kwakheka lapho ukudla okuthile okunesitashi, okuhlanganisa amazambane nelayisi, kuphekwa futhi kupholiswe. Ukupholisa kususa ezinye zesitashi ezigayekayo ngokubuyisela emuva. isitashi esingazweliuyabaguqula. 

Ithiphu 4

Yakhiwe inqubo yamakhemikhali eyenziwe umuntu. 

Nokho, lokhu kuhlukaniswa akulula kangako, njengoba kunezinhlobo eziningana zokudla ekudleni okufanayo. uhlobo lwesitashi olumelana ingatholakala. Kuya ngokuthi ukudla kuphekwa kanjani, isitashi esingazweli inani liyashintsha.

Isibonelo, ukuvumela ubhanana uvuthwe (phenduka ube phuzi), isitashi esingazweli kwehlisa isithunzi futhi kuguqulelwe kusitashi esivamile.

Izinzuzo Zesitashi Esiqinile

emzimbeni isitashi esingazweliIziphatha ngendlela efanayo kwezinye izinhlobo zefiber. Lezi sitashi zidlula emathunjini amancane ngaphandle kokugaywa futhi zondle amagciwane kukholoni.

Ngenxa yokuthi amagciwane okugaya adlala indima ebalulekile empilweni jikelele, kubalulekile ukuwanakekela futhi uwagcine enempilo.

Ukuthuthukisa ukugaya kanye nempilo yekholoni

isitashi esingazweli Uma isifike kukholoni, idla amabhaktheriya anempilo aguqula lezi zitashi zibe ama-acid amaningi ama-short-chain fatty acid. Lawa ma-fatty acids ahlanganisa i-butyrate, isakhi esibalulekile samaseli ekholoni.

I-Butyrate inciphisa amazinga okuvuvukala kukholoni. Ngokwenza kanjalo, kusiza ukuvikela ezinkingeni zokugaya ukudla ezifana ne-ulcerative colitis kanye nomdlavuza we-colorectal ovuvukalayo.

Ngokombono, i-butyrate ingasiza futhi ngezinye izinkinga zokuvuvukala emathunjini afana nalokhu:

– Ukuqunjelwa

- Uhudo

– Isifo sikaCrohn

- I-Diverticulitis

Nakuba lezi zinzuzo ezingase zibe khona zithembisa, ucwaningo oluningi kuze kube manje luhilele izilwane kunabantu. Kudingeka izifundo zabantu ezisezingeni eliphezulu ukuze kusekelwe lezi zimangalo.

Ukuthuthukisa ukuzwela kwe-insulin

Ukudla isitashi esingazwelikungasiza ukuthuthukisa ukuzwela kwe-insulin kwabanye abantu. Le nzuzo engaba khona ibalulekile ngoba ukuzwela kwe-insulin okuphansi kungase kubambe iqhaza ezifweni ezihlukahlukene, njengokukhuluphala, isifo sikashukela, kanye nesifo senhliziyo.

Ucwaningo olulodwa, amagremu angu-15-30 ngosuku isitashi esingazweli bathole ukuthi amadoda akhuluphele ngokweqile noma abakhuluphele abadla lezi sitashi ayenyuse izinga lokuzwela kwe-insulin uma kuqhathaniswa namadoda angawadli la mastashi.

Nokho, abahlanganyeli besifazane abazange bayizwe le miphumela. Abacwaningi bafuna olunye ucwaningo ukuze kutholwe isizathu salo mehluko.

Ikusiza uzizwe ugcwele

Ukudla isitashi esingazweliingasiza abantu bazizwe begcwele. Ucwaningo lwango-2017 lwathola amagremu angama-6 ngosuku amasonto ayi-30. isitashi esingazweli bathole ukuthi ukuyidla kusiza ekwehliseni amahomoni adala indlala kubantu abaphile kahle abakhuluphele ngokweqile. isitashi esingazweli Ukudla kubuye kwandise ama-compounds asiza umuntu ukuthi angalambi kakhulu ekuseni.

isitashi esingazweliUkufakwa kwe-lilac ekudleni kungasiza imizamo yokulahlekelwa isisindo ngokwandisa isikhathi umuntu azizwa egcwele ngemva kokudla. Ukuzizwa ugcwele kungavimbela ukudla okulula okungadingekile kanye nokudla okunama-kilojoule amaningi.

Inani lesitashi elingazweli liyakhula ngemva kokuba ukudla sekuphekiwe futhi sekupholile.

Uhlobo lapho ukudla kupholile ngemva kokupheka isitashi esingazweli kwenzeka. Le nqubo ibizwa ngokuthi i-retrogradation of starch.

Yakha lapho ezinye isitashi zilahlekelwa isakhiwo sazo sokuqala ngenxa yokushisa noma ukupheka. Uma lezi sitashi bese zipholiswa, kwakheka isakhiwo esisha. Isakhiwo esisha simelana nokugaya futhi sinikeza izinzuzo zezempilo.

Ngaphezu kwalokho, ucwaningo selwenziwe ngokushisisa kabusha ukudla okwakupholiswe ngaphambilini. isitashi esingazweliyabonisa ukuthi yanda nakakhulu. Ngalezi zinyathelo isitashi esingazwelikungase kwande ukudla okuvamile njengamazambane, irayisi, ne-pasta.

amazambane

amazambaneIwumthombo ovamile wesitashi, isitashi esisetshenziswa kakhulu ezingxenyeni eziningi zomhlaba. Kodwa-ke, ukuthi izambane liphilile yini kungaxoxwa ngakho. Lokhu kungenzeka ngenxa yenkomba ye-glycemic ephezulu yamazambane.

Nakuba ukusetshenziswa kwamazambane okuphezulu kuhlotshaniswa nengozi eyengeziwe yesifo sikashukela, lokhu kungenxa yokuthi amafomu acutshunguliwe njengama-french fries ayadliwa esikhundleni samazambane abhakiwe noma abilisiwe.

Indlela amazambane aphekwa ngayo futhi alungiswe ngayo inquma imiphumela yawo yezempilo. Isibonelo, ukupholisa amazambane emva kokupheka isitashi esingazweli ingakhuphula kakhulu inani labo.

Olunye ucwaningo lwathola ukuthi amazambane ayephole ngobusuku ngemva kokupheka, isitashi esingazweli iveze ukuthi ikuphindaphinde kathathu okuqukethwe kwayo.

Ukwengeza, izifundo emadodeni ayi-10 anempilo athola ukuthi amazambane aphezulu isitashi esingazweli inani, isitashi esingazweli wabonisa ukuthi ama-carbohydrate angekho adala ukusabela okuncane koshukela wegazi.

irayisi

Kulinganiselwa ukuthi irayisi liwukudla okuyisisekelo kubantu abangaba yizigidi eziyizinkulungwane ezingu-3.5 emhlabeni wonke, noma ngaphezu kwesigamu senani labantu emhlabeni.

Ukupholisa irayisi ngemva kokupheka isitashi esingazweli ingakhuphula inani lezinzuzo zezempilo.

Ukusebenza okusanda kuphekwa irayisi elimhlophe uma kuqhathaniswa nelayisi elimhlophe elaliphekwe ngaphambili, lafakwa esiqandisini amahora angu-24 ngemva kokupheka, bese lishisisa kabusha.

Ilayisi eliphekwayo bese liyapholiswa liphindwe izikhathi ezingu-2.5 kunelayisi elisanda kuphekwa isitashi esingazweli okuqukethwe.

Abacwaningi baphinde bahlola okwenzeka lapho zombili izinhlobo zelayisi zidliwa abantu abadala abangu-15 abanempilo. Bathole ukuthi irayisi eliphekiwe eliqandisiwe libangela ukusabela okuncane koshukela egazini.

pasta

I-pasta ivame ukukhiqizwa kusetshenziswa ukolweni. Kuyisidlo esidliwa emhlabeni wonke.

isitashi esingazweli Ucwaningo oluncane olwenziwe ngemiphumela yokupheka nokupholisa i-pasta ukwandisa inani

Noma kunjalo, ucwaningo oluthile luye lwabonisa ukuthi ukupholisa ngemva kokupheka kwenza ngempela isitashi esingazweli kwafakazela ukwandisa okuqukethwe kwayo. isifundo, isitashi esingazweliuveze ukuthi ngesikhathi ipasta ifudunyezwa futhi ipholiswa, inyuke isuka ku-41% yaya ku-88%.

Okunye Ukudla Okuqukethe Isitashi Esingazweli

Ngaphezu kwamazambane, irayisi kanye ne-pasta, kwezinye ukudla noma izithasiselo isitashi esingazweli Okuqukethwe kwayo kungandiswa ngokupheka bese kuyapholisa. Okunye kwalokhu kudla i-oats, ubhanana oluhlaza, ibhali, uphizi, udali nobhontshisi.

Okuqukethwe okuphezulu kwesitashi esingazweli Okunye ukudla okuyizi:

– Isinkwa se-Rye

- Ama-cornflakes

– Izinhlamvu zikakolweni ezifuthiwe

- Oat

– Muesli

– ubhanana oluhlaza

- Ubhontshisi we-Haricott

- I-Lentil

Ukwandisa ukusetshenziswa kwesitashi esingazweli ngaphandle kokushintsha indlela odla ngayo

Ngokusekelwe ocwaningweni, ngaphandle kokushintsha ukudla kwakho isitashi esingazweli Kukhona indlela elula yokwandisa ukuthathwa.

Yidla amazambane, irayisi kanye ne-pasta njalo futhi ukupholise esiqandisini ngokukupheka ezinsukwini ezimbalwa ngaphambi kokudliwa. Ukufaka lokhu kudla esiqandisini ubusuku bonke noma izinsuku ezimbalwa, isitashi esingazweli ingakhuphula okuqukethwe kwayo.

isitashi esingazweliKuyindlela elula yokwandisa ukudla kwe-fiber, uma kubhekwa ukuthi kuwuhlobo lwefiber. Nokho, siyazi ukuthi uhlobo olungcono kakhulu lwalokhu kudla lusanda kuphekwa.

Kulokhu, zama ukuthola indlela. Ngezinye izikhathi ungakhetha ukukufaka efrijini lokhu kudla ngaphambi kokukudla, kodwa ngezinye izikhathi ungakupheka kusha.

I-Resistant Starch Side Effects

isitashi esingazweli Isebenza ngendlela efanayo ne-fiber emzimbeni futhi iyingxenye yokudla okuningi kwansuku zonke. Ngenxa yalesi sizathu, ngokuvamile kuba nengozi encane kakhulu yemiphumela emibi lapho udla isitashi esingazweli.

Nokho, emazingeni aphezulu isitashi esingazweli Ukudla kungabangela imiphumela engemihle efana negesi nokuqunjelwa. 

Kwabanye abantu isitashi esingazweli Ungase ube ne-allergies noma ukusabela ekudleni okuthile okuphakeme

Ngenxa yalokho;

isitashi esingazweli I-carbohydrate eyingqayizivele njengoba imelana nokugaya futhi inikeza izinzuzo ezihlukahlukene zezempilo.

Okunye ukudla okungaphezu kokunye isitashi esingazweliIndlela olungisa ngayo ukudla kwakho ingathinta nenani.

Kumazambane, irayisi kanye ne-pasta isitashi esingazweliUngakwandisa ukushisa ngokukupholisa ngemva kokupheka bese uphinde ukufudumeza.