Ukupholisa okunye ukutya emva kokupheka kwandisa isitatshi sawo esixhathisayo

Umxholo

• Yintoni iStarch Resistant?
• Kutheni Kukulungele Nje?
• Ukupholisa okunye ukutya emva kokupheka kwandisa isitatshi esixhathisayo
• Iitapile
• Ilayisi
• Ipasta
• Okunye ukutya
• Ungasonyusa njani isibalo sakho seStarch Resistant ngaphandle kokutshintsha ukutya kwakho
• Umgca osezantsi

Ayizizo zonke iikhabho ezidaliweyo ezilinganayo. Ukusuka kwiswekile ukuya kwisitatshi ukuya kwifayibha, iikhabho ezahlukeneyo zinemiphumo eyahlukileyo kwimpilo yakho.

Isitatshi esimelana ne-carb ekwajongwa njengohlobo lwefayibha (1).

Ukwandisa ukungenisa isitashi esinganyangekiyo kunokuba luncedo kwiibhaktheriya emathunjini akho nakwiiseli zakho (,).

Into enomdla kukuba, uphando lubonakalisile ukuba indlela olungiselela ngayo ukutya okuqhelekileyo njengeetapile, irayisi kunye nepasta kungatshintsha umxholo wazo wesitatshi.

Eli nqaku liza kukuxelela ukuba ungalonyusa njani inani lesitatshi esinganyangekiyo kwindlela otya ngayo ngaphandle kokutshintsha into oyityayo.

Yintoni iStarch Resistant?

Isitatshi senziwe ngamatyathanga amade eswekile. Iswekile yeyona nto iphambili ekwakheni ii-carbs. Ikwangumthombo omkhulu wamandla kwiiseli zomzimba wakho.

Isitatshi zii-carbs eziqhelekileyo ezifumaneka kwiingqolowa, iitapile, iimbotyi, umbona nokunye ukutya okuninzi. Nangona kunjalo, ayizizo zonke izitatshi ezenziwa ngendlela efanayo ngaphakathi komzimba.

Isitatshi esiqhelekileyo siqhekezwa siswekile kwaye sifunxwe. Yiyo loo nto iswekile yegazi lakho, okanye iswekile esegazini, inyuka emva kokutya.

Isitatshi esichasayo siyanyangeka ekutyeni, ngenxa yoko sidlula emathunjini ngaphandle kokophuka ngumzimba wakho.

Nangona kunjalo inokwaphulwa kwaye isetyenziswe njengombane yibhaktheriya emathunjini akho amakhulu.

Oku kuvelisa ii-acids ezinamafutha amancinci, ezinokunceda impilo yeeseli zakho.

Eyona mithombo iphambili yesitatshi esinganyangekiyo ibandakanya iitapile, iibhanana eziluhlaza, iimbotyi, iicashews kunye nehabile. Uluhlu olupheleleyo luyafumaneka Apha.

Isishwankathelo: Isitatshi esichasayo sisixhobo esikhethekileyo esimelana nokwetyiswa komzimba wakho. Kuqwalaselwa njengohlobo lwefayibha kwaye inokunika izibonelelo zempilo.

Kutheni Kukulungele Nje?

Isitatshi esichasayo sinika izibonelelo ezininzi ezibalulekileyo zempilo.

Kuba ayetyiswanga ziiseli zamathumbu akho amancinci, iyafumaneka ukuba ibacteria emathunjini amakhulu ayisebenzise.

Isitatshi esimelana ne-prebiotic, esithetha ukuba sisixhobo esinika "ukutya" kwintsholongwane elungileyo emathunjini akho ().

Isitatshi esichasayo sikhuthaza ibhaktiriya ukuba yenze i-fatty chain fatty acids njenge butyrate. I-Butyrate ngowona mthombo wamandla aphezulu kwiiseli kumathumbu akho amakhulu (,).

Ngokunceda kwimveliso ye-butyrate, isitatshi esinganyangekiyo sinika iiseli zamathumbu akho amakhulu ngomthombo wazo okhethwayo wamandla.

Ukongeza, isitatshi esinganyangekiyo sinokunciphisa ukudumba kwaye sitshintshe ngokufanelekileyo imetabolism yebhaktiriya emathunjini akho, ().

Oku kukhokelela ukuba oososayensi bakholelwe ekubeni isitatshi esinganyangekiyo sinokudlala indima ekuthinteleni umhlaza wekolon kunye nesifo sokukrala kwamathumbu (,).

Inokunciphisa ukonyuka kweswekile yegazi emva kwesidlo kunye nokuphucula ubuntununtunu be-insulin, okanye indlela ihomoni ye-insulin ezisa ngayo iswekile yegazi kwiiseli zakho (7,).

Iingxaki ngovakalelo lwe-insulin zezona zinto ziphambili kuhlobo lwe-2 yeswekile. Ukuphucula impendulo yomzimba wakho kwi-insulin ngokutya okunesondlo kunokunceda ukulwa nesi sifo (,).

Ngokudibana nezibonelelo zeswekile yegazi, isitatshi esinganyangekiyo sinokukunceda uzive ugcwele kwaye utye kancinci, nawe.

Kwisifundo esinye, abaphandi bavavanya ukuba bangakanani abantu abadala abasempilweni abatya kwisidlo esinye emva kokutya isitatshi esinganyangekiyo okanye i-placebo. Bafumanise ukuba abathathi-nxaxheba batya malunga ne-90 yeekhalori ezimbalwa emva kokutya isitatshi esinganyangekiyo ().

Olunye uphando lubonisa ukuba isitatshi esinganyangekiyo sonyusa iimvakalelo zokugcwala kumadoda nabafazi (,).

Ukuziva ugcwele kwaye wanelisekile emva kwesidlo kunokunceda ukunciphisa ukutya ikhalori ngaphandle kweemvakalelo ezingathandekiyo zendlala.

Ixesha elingaphezulu, isitatshi esinganyangekiyo sinokukunceda ukunciphisa umzimba ngokwandisa ukuzala kunye nokunciphisa ukutya kweekhalori.

Isishwankathelo: Isitatshi esimelana nokunikezela ngamafutha kwiibhaktheriya ezilungileyo emathunjini akho amakhulu kwaye zinokuphucula ukunganyangeki kwe-insulin. Ikwakhuthaza iimvakalelo zokugcwala kwaye inokukhokelela ekwehleni kokutya.

Ukupholisa okunye ukutya emva kokupheka kwandisa isitatshi esixhathisayo

Olunye uhlobo lwesitatshi esinganyangekiyo lwenziwa xa ukutya kupholile emva kokupheka. Le nkqubo ibizwa ngokuba yi-starch retrogradation (14, 15).

Kwenzeka xa ezinye izitatshi zilahlekelwa sisakhiwo sazo sokuqala ngenxa yokufudumeza okanye ukupheka. Ukuba ezi statshi zipholile kamva, kuyilwa isakhiwo esitsha (16).

Isakhiwo esitsha siyamelana nokwetyisa kwaye sikhokelela kwizibonelelo zempilo.

Ngaphezulu, uphando lubonakalisile ukuba isitatshi esinganyangekiyo sihlala siphezulu emva kokuphinda shushu ukutya obekupholile ().

Ngala manyathelo, isitatshi esinganyangekiyo sinokunyuswa kukutya okuqhelekileyo, okufana neetapile, irayisi kunye nepasta.

Iitapile

Iitapile ngumthombo oqhelekileyo wesitatshi ekutyeni kwiindawo ezininzi zehlabathi (18).

Nangona kunjalo, uninzi lwempikiswano malunga nokuba iitapile zisempilweni okanye akunjalo. Oku kusenokubangelwa ngokuyinxenye ngenxa yeetapile ’index ephezulu yeglycemic, umlinganiso wokuba ukutya kukunyusa kangakanani amazinga eswekile yegazi ().

Ngelixa ukusetyenziswa okuphezulu kweetapile kunxulunyaniswa nomngcipheko okhulayo wesifo seswekile, oku kunokubangelwa ziifomati ezenziweyo njengeefry zaseFrance endaweni yeetapile ezibhakiweyo okanye eziphekiweyo ().

Zilungiswa njani iitapile iimpembelelo zazo kwimpilo. Umzekelo, ukupholisa iitapile emva kokupheka kunokonyusa inani labo lesitatshi esinganyangekiyo.

Olunye uphononongo lufumanise ukuba iitapile zokupholisa ubusuku bonke emva kokupheka ziphindaphindwe kathathu kumxholo wesitatshi esinganyangekiyo ().

Ukongeza, uphando kumadoda amadala asempilweni ali-10 lubonise ukuba amanani aphezulu esitatshi esinganyangekiyo kwiitapile akhokelele kwimpendulo encinci yeswekile yegazi kunee-carbs ezingenasitatshi ().

Ilayisi

Kuqikelelwa ukuba irayisi kukutya okuyintloko kubantu abamalunga ne-3.5 yezigidigidi kwihlabathi liphela, okanye ngaphezulu kwesiqingatha sabantu behlabathi ().

Ukupholisa irayisi emva kokupheka kunokukhuthaza impilo ngokunyusa inani lesitatshi esinganyangekiyo.

Olunye uphononongo luthelekise irayisi emhlophe esandula kuphekwa kunye nelayisi emhlophe ebiphekiwe, efrijiweyo kangangeeyure ezingama-24 emva koko yavuselelwa. Irayisi ebiphekwe yaza yapholiswa yayinamaxesha ayi-2,5 kwisitatshi esinganyangekiyo njengerayisi esandula kuphekwa ().

Abaphandi baphinde bavavanya okwenzekileyo xa zombini iintlobo zerayisi zatyiwa ngabantu abadala abali-15 abasempilweni. Bafumanise ukuba ukutya irayisi ephekiweyo epholileyo kukhokelele kwimpendulo encinci yeglucose.

Ngelixa uphando oluthe kratya ebantwini luyafuneka, olunye uphando kwiigundane lufumanise ukuba ukutya irayisi ebisoloko ishushu kwaye ipholile kukhokelele ekuzuzeni ubunzima obuncinci kunye ne-cholesterol esezantsi ().

Ipasta

Ipasta iveliswa ngesiqhelo kusetyenziswa ingqolowa. Ityiwa kuwo wonke umhlaba (, 26).

Kukho uphando oluncinci kakhulu malunga nefuthe lokupheka kunye nokupholisa ipasta ukwandisa isitatshi esinganyangekiyo. Nangona kunjalo, olunye uphando lubonakalisile ukuba ukupheka ingqolowa yokupholisa kunokwenyusa umxholo wesitatshi esinganyangekiyo.

Olunye uphononongo lufumanise ukuba isitatshi esinganyangekiyo sonyuka ukusuka kuma-41% ukuya kuma-88% xa ingqolowa ifudunyezwa ipholile ().

Nangona kunjalo, uhlobo lwengqolowa kolu phando luqhele ukusetyenziswa kwisonka kune-pasta, nangona ezi ndidi zimbini zengqolowa zinxulumene.

Ngokusekwe kuphando kokunye ukutya kunye nengqolowa ebekelwe bucala, kunokwenzeka ukuba isitatshi esinganyangekiyo siyonyuswa ngokupheka kunye nokupholisa ipasta.

Nokuba zithini na, ezinye izifundo ziyafuneka ukuqinisekisa oku.

Okunye ukutya

Ukongeza kwiitapile, irayisi kunye nepasta, isitatshi esinganyangekiyo kwezinye ukutya okanye izithako sinokunyuswa ngokupheka emva koko sipholise.

Okunye koku kutya kubandakanya irhasi, i-ertyisi, iilentile kunye neembotyi ().

Olunye uphando luyafuneka ukumisela uluhlu olupheleleyo lokutya kweli nqanaba.

Isishwankathelo: Isitatshi esinganyangekiyo kwilayisi kunye neetapile sinokunyuswa ngokuzipholisa emva kokupheka. Ukwandisa isitashi esinganyangekiyo kunokukhokelela kwiimpendulo zeswekile encinci yegazi emva kokutya.

Ungasonyusa njani isibalo sakho seStarch Resistant ngaphandle kokutshintsha ukutya kwakho

Ngokusekwe kuphando, kukho indlela elula yokwandisa istatshi sakho esinganyangekiyo ngaphandle kokutshintsha indlela otya ngayo.

Ukuba uhlala uzitya iitapile, irayisi kunye ne-pasta, unokufuna ukupheka usuku okanye ezimbini ngaphambi kokuba uzitye.

Ukupholisa oku kutya kwifriji ubusuku bonke okanye iintsuku ezimbalwa kunokunyusa umxholo wesitatshi esinganyangekiyo.

Ngaphaya koko, ngokusekwe kwidatha evela kwilayisi, ukutya okuphekiweyo kunye nokupholileyo kusenomxholo wesitatshi esinganyangekiyo emva kokuphinda ufudumeze ().

Le yindlela elula yokwandisa ukutya kwakho ifayibha kuba isitatshi esinganyangekiyo sithathwa njengohlobo lwefayibha (1).

Nangona kunjalo, unokuziva ukuba oku kutya kunencasa esandula ukupheka. Kwimeko apho, fumana ulungelelwaniso olusebenzela wena. Unokukhetha ngamanye amaxesha ukupholisa oku kutya ngaphambi kokukutya, ukanti ngamanye amaxesha uzitye zisanda kuphekwa.

Isishwankathelo: Indlela elula yokwandisa inani lesitatshi esinganyangekiyo kwindlela otya ngayo kukupheka iitapile, irayisi okanye ipasta ngosuku okanye ezimbini ngaphambi kokuba uzitye.

Umgca osezantsi

Isitatshi esichasayo sisixhobo esikhethekileyo sokutya kuba siyasichaphazela isisu kwaye sikhokelela kwizibonelelo ezininzi zempilo.

Ngelixa okunye ukutya kunesitatshi esinokunganyangeki kunezinye ukuqala, indlela olungiselela ngayo ukutya kwakho inokuba nefuthe kubungakanani bokukhoyo.

Unokwazi ukwandisa isitatshi esinganyangekiyo kwiitapile, irayisi kunye nepasta ngokupholisa oku kutya emva kokupheka kunye nokuzifudumeza kamva.

Nangona ukwanda kwesitatshi esinganyangekiyo ekudleni kwakho kunokuba nezibonelelo ezininzi zempilo, zininzi ezinye iindlela zokwandisa ukutya kwakho ifayibha.

Ukuthatha isigqibo sokuba ulungiselele okanye ungakulungisi ukutya ngale ndlela kufanelekile kunokuxhomekeka ekubeni uhlala usitya ifayibha eyaneleyo.

Ukuba ufumana ifayibha eninzi, akunakulunga kwingxaki yakho. Nangona kunjalo, ukuba unengxaki yokutya ifibre eyaneleyo, le isenokuba yindlela ofuna ukuyithatha.