Ukutya okuphezulu kwiStarch

Umxholo

• 1. Ingqolowa (74%)
• 2. Irayisi yeeKrisikisi (72.1%)
• 3. IiPretzels (71.3%)
• 4-6: Iiflour (68-70%)
• 4. Imillet Flour (70%)
• 5. Umgubo wamazimba (68%)
• 6. UMgubo oMhlophe (68%)
• 7. IZityiwa zeSaltine (67.8%)
• 8.Iintsi (57.9%)
• 9. Ingqolowa epheleleyo (57.8%)
• 10.IiNoodle ezikhawulezayo (56%)
• 11-14: Izonka kunye neMveliso yeSonka (40.2-44.4%)
• 11. AmaNgesi amaMuffin (44.4%)
• 12. IiBagels (43.6%)
• 13. Isonka esimhlophe (40.8%)
• 14. Iitortilla (40.2%)
• 15.IiKuki eziQhelekileyo (40.5%)
• Ilayisi (28.7%)
• 17. Ipasta (26%)
• 18. Umbona (18.2%)
• 19. Iitapile (18%)
• Umgca osezantsi

IiCarbohydrate zingahlulwa ngokweendidi ezintathu eziphambili: iswekile, ifayibha kunye nesitatshi.

I-Starches lolona hlobo luqhelekileyo lusetyenzisiweyo lwe-carb, kunye nomthombo obalulekileyo wamandla kubantu abaninzi. Ukutya okuziinkozo kunye neengcambu zemifuno yimithombo eqhelekileyo.

Isitatshi sihlelwa njengeekhabhayithi ezintsonkothileyo, kuba zinemolekyuli ezininzi zeswekile ezidityanisiweyo.

Ngokwesiko, ii-carbs ezintsonkothileyo ziye zajongwa njengokhetho olusempilweni. Ukutya okupheleleyo okuthe ngcembe kukhupha iswekile egazini, endaweni yokubangela amanqanaba eswekile egazini ukuba akhawuleze ().

Iswekile yegazi spikes ayilunganga kuba inokukushiya udiniwe, ulambile kwaye unqwenela ukutya okuphezulu kakhulu (2,).

Nangona kunjalo, uninzi lwestatshi abantu abalutyayo namhlanje luphuculwe kakhulu. Ngokwenyani banokubangela ukuba amanqanaba eswekile egazini lakho akhawuleze, nangona behlelwa njengeekhabhayithi ezintsonkothileyo.

Kungenxa yokuba isitatshi esisulungekiswe kakhulu sihluthiwe phantse zonke izondlo kunye nefayibha. Ukubeka nje, ziqulathe iikhalori ezingenanto kwaye zibonelela ngesibonelelo esincinci sesondlo.

Izifundo ezininzi zikwabonakalisile ukuba ukutya ukutya okutyebileyo kwisitatshi esisulungekileyo kunxulunyaniswa nomngcipheko ophezulu wesifo seswekile sesi-2, isifo sentliziyo kunye nokuzuza ubunzima (,,,).

Eli nqaku lidwelise ukutya okungama-19 okuphezulu estatshi.

1. Ingqolowa (74%)

Ingqolowa luhlobo lomgubo ocoliweyo owenziwe ngokusila iinkozo zombona ezomileyo. Kungokwemvelo ukuba ne-gluten-free, oko kuthetha ukuba kukhuselekile ukutya ukuba unesifo se-celiac.

Nangona umgubo wombona uqukethe izakha mzimba, uphezulu kakhulu kwii-carbs kunye nesitatshi. Ikomityi enye (i-159 gram) iqulethe i-126 gram ye-carbs, eyi-117 gram (74%) isitashi (8).

Ukuba ukhetha umgubo wengqolowa, khetha ingqolowa epheleleyo endaweni yohlobo olucocekileyo. Xa umgubo wombona ungasasebenzi, uphulukana nefibre kunye nezakha mzimba.

Isishwankathelo: Ingqolowa ngumgubo ongenagluten owenziwe ngombona owomileyo. Ikomityi enye (159 gram) ine-117 yeegramu zesitashi, okanye i-74% ngokobunzima.

2. Irayisi yeeKrisikisi (72.1%)

Irayisi Krispies yinyama ethandwayo eyenziwe ngerayisi etyiweyo. Olu ludibaniso nje lwerayisi ekhukhumeleyo kunye neswekile yokuncamathisela eyenziwe kwiimilo zerayisi ezimnandi.

Zivame ukuqiniswa ngeevithamini kunye neeminerals. I-ounce enye (28-gram) ekhonzayo iqulethe ngaphezulu kwesithathu seemfuno zakho zemihla ngemihla ze-thiamine, i-riboflavin, i-folate, i-iron, kunye neevithamini B6 kunye ne-B12.

Oko kwathiwa, iRis Krispies icutshungulwa kakhulu kwaye iphakame kakhulu kwisitatshi. I-ounce enye (i-28-gram) yokukhonza iqulethe i-20.2 gram yesitashi, okanye i-72.1% ngokobunzima (9).

Ukuba iRis Krispies isisitrato ekhayeni lakho, cinga ngokukhetha enye indlela enesidlo sakusasa esempilweni. Unokufumana ukutya okuziinkozo okunempilo apha.

Isishwankathelo: Irayisi Krispies sisidudu esidumileyo esenziwe ngerayisi kwaye siqiniswe ngeevithamini kunye neeminerals. Ziqulathe iigram ezingama-20.2 zesitashi ngeyununci nganye, okanye ngama-72.1% ngokobunzima.

3. IiPretzels (71.3%)

I-Pretzels yindawo yokutya ethandwayo ephezulu kwisitatshi esicocekileyo.

Ukusebenza okuqhelekileyo kwe-10 pretzel twists (60 gram) iqulethe i-42.8 gram yesitashi, okanye i-71.3% ngesisindo (10).

Ngelishwa, ii-pretzels zihlala zenziwa ngomgubo wengqolowa ococekileyo. Olu hlobo lomgubo lunokubangela i-spikes yegazi kwaye ikushiye udiniwe kwaye ulambile (11).

Okubaluleke ngakumbi, ii-spikes zeswekile yegazi rhoqo zinokunciphisa amandla omzimba wakho wokunciphisa iswekile yegazi lakho ngokufanelekileyo, kwaye inokude ikhokelele kuhlobo lweswekile yesi-2 (,,).

Isishwankathelo: Ama-Pretzels ahlala enziwe ngengqolowa ecocekileyo kwaye angenza iswekile yegazi lakho ngokukhawuleza. I-gram engama-60 ekhonza i-10 pretzel twists iqulethe i-42.8 gram yesitashi, okanye i-71.4% ngesisindo.

4-6: Iiflour (68-70%)

Iiflour zizinto zokubhaka eziguqukayo kunye nesitayile sepryry.

Ziza ngeendlela ezahlukeneyo, ezinje ngamazimba, amazimba, ingqolowa kunye nomgubo wengqolowa ococekileyo. Zikwindawo ephezulu ngokubanzi kwisitatshi.

4. Imillet Flour (70%)

Umgubo wombele wenziwe ngokusila imbewu ye-millet, iqela leenkozo zamandulo ezinesondlo.

Ikomityi enye (119 gram) yomgubo wamazimba une 83 gram zesitashi, okanye 70% ngokobunzima.

Umgubo wemillet nawo ngokwendalo awuna-gluten kwaye ucebile nge-magnesium, i-phosphorus, i-manganese kunye ne-selenium ().

Ipearl millet lolona hlobo lwe millet lulinywa kakhulu. Nangona ipearl millet isondlo kakhulu, bukhona ubungqina bokuba inokuphazamisa ukusebenza kwedlala lengqula. Nangona kunjalo, iziphumo ebantwini azicacanga, kungoko kufuneka izifundo ezingaphezulu (,,).

5. Umgubo wamazimba (68%)

Amazimba yingqolowa yakudala enesondlo eyenziwe ngomgubo wamazimba.

Ikomityi enye (121 iigrem) yomgubo wamazimba iqulethe iigram ezingama-82 zesitashi, okanye ama-68% ngokobunzima. Nangona iphezulu kwisitatshi, umgubo wamazimba lukhetho olungcono kakhulu kunentlobo ezininzi zomgubo.

Kungenxa yokuba i-gluten-free kunye nomthombo ogqwesileyo weprotheni kunye nefiber. Ikomityi enye ine-10.2 yeeprotheyini kunye ne-8 yeigremu zentsinga ().

Ngapha koko, amazimba ngumthombo omkhulu wee-antioxidants. Izifundo zibonise ukuba ezi antioxidants zinokunceda ukunciphisa ukunganyangeki kwe-insulin, ukunciphisa i-cholesterol yegazi kwaye inokuba neepropathi zomchiza (,,).

6. UMgubo oMhlophe (68%)

Ingqolowa epheleleyo inezinto ezintathu eziphambili. Umaleko ongaphandle waziwa njenge ngqolowa, intsholongwane yinxalenye yokuzala okuziinkozo, kunye ne-endosperm kukutya kwayo.

Umgubo omhlophe wenziwa ngokususa ingqolowa epheleleyo kwi-bran kunye ne-germ, egcwele izakhamzimba kunye nefayibha ().

Oku kushiya i-endosperm, ethe yenziwa umgubo omhlophe. Ihlala iphantsi kwizakhamzimba kwaye ubukhulu becala ineekhalori ezingenanto ().

Ukongeza, i-endosperm inika umgubo omhlophe umxholo omkhulu wesitashi. Ikomityi enye (120 gram) yomgubo omhlophe iqulethe i-81.6 gram yesitashi, okanye i-68% ngokobunzima (25).

Isishwankathelo: Umgubo wemillet, umgubo wamazimba kunye nomgubo omhlophe ziiflawu ezithandwayo ezinomxholo ofanayo wesitatshi. Kweli qela, amazimba ngawona asempilweni, ngelixa umgubo omhlophe ungenampilo kwaye kufuneka uthintelwe.

7. IZityiwa zeSaltine (67.8%)

I-saltine okanye i-soda crackers zibhityile, ziqhekeza isikwere ezenziwe ngomgubo wengqolowa ococekileyo, igwele kunye nesoda yokubhaka. Abantu bahlala bezitya ecaleni kwesitya sesuphu okanye isilili.

Nangona i-saltine crackers iphantsi kweekhalori, ikwasezantsi iivithamini kunye neeminerali. Ukongeza, ziphezulu kakhulu kwisitatshi.

Umzekelo, ukuhanjiswa kweebhotile ezintlanu zetyuwa (15 g) iqulathe iigram ezili-11 zesitashi, okanye ama-67.8% ngokobunzima (26).

Ukuba uyakonwabela ukuqhekeza, khetha ezo zenziwe nge-100% yeenkozo kunye nembewu.

Isishwankathelo: Nangona i-saltine crackers iyinto ethandwayo, iyancipha kwizondlo kwaye inesitashi esiphezulu. Ukuhanjiswa kweebhotile ezintlanu zetyuwa (15 g) iqulathe iigram ezili-11 zesitashi, okanye ama-67.8% ngokobunzima.

8.Iintsi (57.9%)

I-oats ziphakathi kweenkozo ezisempilweni onokuzitya.

Banikezela ngesixa esihle seprotein, ifayibha kunye namafutha, kunye neendidi ezininzi zeevithamini kunye neeminerals. Oku kwenza i-oats ibe lukhetho oluhle kakhulu kwisidlo sakusasa esisempilweni.

Ngapha koko, uphononongo lubonakalisile ukuba i-oats inokukunceda ukunciphisa umzimba, ukunciphisa amanqanaba eswekile yegazi kunye nokunciphisa umngcipheko wesifo sentliziyo (,,).

Kodwa nangona kukunye kokutya okunempilo kunye nokongeza okugqwesileyo kwindlela otya ngayo, zikwisitatshi esikhulu. Ikomityi enye ye-oats (81 gram) iqulethe i-46.9 gram yesitashi, okanye i-57.9% ngokobunzima (30).

Isishwankathelo: I-Oats lukhetho oluhle kakhulu lesidlo sakusasa kwaye luqulathe iintlobo ezininzi zeevithamini kunye neeminerals. Ikomityi enye (81 gram) iqulethe i-46.9 gram yesitashi, okanye i-57.9% ngokobunzima.

9. Ingqolowa epheleleyo (57.8%)

Xa kuthelekiswa nomgubo ocoliweyo, umgubo wengqolowa ogcwele isondlo ngakumbi kwaye usezantsi kwisitatshi. Oku kuyenza inketho engcono xa kuthelekiswa.

Umzekelo, ikomityi e-1 (i-120 yeegram) yomgubo wengqolowa ogcwele i-69 yeegramu zesitashi, okanye i-57.8% ngokobunzima ().

Nangona zombini ezi ntlobo zomgubo ziqulathe inani elilinganayo lee carbs lilonke, ingqolowa iphelele inefayibha eninzi kwaye isakha okunesondlo. Oku kuyenza inketho enempilo kakhulu kwiindlela zakho zokupheka.

Isishwankathelo: Umgubo wengqolowa uphela ngumthombo omkhulu wefayibha kunye nezondlo. Ikomityi enye (i-120 gram) iqulethe i-69 gram yesitashi, okanye i-57.8% ngokobunzima.

10.IiNoodle ezikhawulezayo (56%)

Ii-noodles ezikhawulezileyo kukutya okulula okulula kuba zitshiphu kwaye kulula ukuzenza.

Nangona kunjalo, zenziwa kakhulu kwaye zihlala ziphantsi kwizondlo. Ukongeza, zihlala ziphezulu kumanqatha nakwiikhabhohbhayithi.

Umzekelo, ipakethi enye iqulethe iigram ezingama-54 ze-carbs kunye ne-13.4 gram yamafutha (32).

Uninzi lwee-carbs ezivela kwii-noodle ezikhawulezileyo zivela kwisitatshi. Ipakethi iqulethe i-47.7 gram yesitashi, okanye i-56% ngokobunzima.

Ukongeza, uphononongo lubonakalisile ukuba abantu abatya ii-noodles kwangoko ngaphezulu kokuphindwe kabini ngeveki banomngcipheko ophezulu wesifo se-metabolic, isifo seswekile kunye nesifo sentliziyo. Oku kubonakala kuyinyani ngokukodwa kubafazi (,).

Isishwankathelo: Ii-noodle ezikhawulezileyo zicutshungulwa kakhulu kwaye ziphezulu kakhulu kwisitatshi. Ipakethi enye iqulethe i-47.7 gram yesitashi, okanye i-56% ngokobunzima.

11-14: Izonka kunye neMveliso yeSonka (40.2-44.4%)

Isonka kunye neemveliso zesonka kukutya okuqhelekileyo okusisiseko kwihlabathi liphela. Oku kubandakanya isonka esimhlophe, iigels, iimuffins zesiNgesi kunye neetortilla.

Nangona kunjalo, uninzi lwezi mveliso lwenziwe ngomgubo wengqolowa ococekileyo kwaye banamanqaku aphezulu esalathiso se-glycemic. Oku kuthetha ukuba banokuyicofa ngokukhawuleza iswekile yegazi lakho (11).

11. AmaNgesi amaMuffin (44.4%)

Iifomfini zesiNgesi ziluhlobo olucekeceke, olujikelezayo lwesonka esiqhele ukuthotywa kwaye senziwe ngebhotolo.

I-muffin yesiNgesi enobukhulu obuqhelekileyo iqulethe i-23.1 gram yesitashi, okanye i-44.4% ngokobunzima (35).

12. IiBagels (43.6%)

I-Bagels yimveliso yesonka eqhelekileyo evela ePoland.

Ziphezulu isitatshi, zibonelela nge-38.8 yeegram nge-bagel ephakathi, okanye i-43.6% ngokobunzima (36).

13. Isonka esimhlophe (40.8%)

Njengomgubo wengqolowa ococekileyo, isonka esimhlophe senziwa phantse ngokukodwa kwi-endosperm yengqolowa. Ngaloo ndlela, inomxholo ophezulu wesitashi.

Izilayi ezibini zesonka esimhlophe ziqulathe iigram ezingama-20.4 zesitashi, okanye ama-40.8% ngokobunzima (37).

Isonka esimhlophe sikwasezantsi kukho ifayibha, iivithamini kunye neeminerali. Ukuba ufuna ukutya isonka, khetha ukhetho olupheleleyo lweenkozo endaweni yoko.

14. Iitortilla (40.2%)

Iitortilla luhlobo lwesonka esibhityileyo, esisicaba esenziwe ngombona okanye ingqolowa. Bavela eMexico.

I-tortilla enye (i-49 gram) ine-19.7 yeegramu zesitashi, okanye i-40.2% ngokobunzima ().

Isishwankathelo: Isonka siza ngeendlela ezininzi ezahlukeneyo, kodwa ngokubanzi siphezulu kwisitatshi kwaye kufuneka sithintelwe kwindlela otya ngayo. Iimveliso zezonka ezinjengemuffins zesiNgesi, iigels, isonka esimhlophe kunye neetortilla ziqulethe malunga ne-40-45% yesitashi ngokobunzima.

15.IiKuki eziQhelekileyo (40.5%)

Iikuki ezimfutshane kukunyanga okuqhelekileyo kwaseScotland. Zenziwe ngokwesiko kusetyenziswa izinto ezintathu-iswekile, ibhotolo kunye nomgubo.

Ziphezulu kakhulu kwisitatshi, zine-cookie enye ene-12 gram equlathe i-4.8 yeegramu zesitashi, okanye i-40.5% ngokobunzima ().

Ukongeza, lumka nge-cookies ezifutshane zorhwebo. Zingaqulatha amafutha okuhambisa angengowakho, adibene nomngcipheko ophezulu wesifo sentliziyo, isifo seswekile kunye namafutha esisu (,).

Isishwankathelo: Iikuki ezinqamlezileyo ziphezulu kwisitatshi, eziqukethe i-4.8 iigrem zesitatshi ngecookie nganye, okanye ama-40.5% ngokobunzima. Kuya kufuneka ubanciphise kwindlela otya ngayo kuba ziphezulu kwiikhalori kwaye zinokuqulatha amafutha.

Ilayisi (28.7%)

Ilayisi yeyona nto ityiwayo isetyenziswa kakhulu ehlabathini ().

Ikwasesitatshi esikhulu, ngakumbi kwimo yayo engaphekwanga. Umzekelo, ii-ounces eziyi-3.5 (100 grams) zerayisi engaphekwanga ziqulathe i-80.4 gram yee-carbs, apho i-63.6% isisitatshi (43).

Nangona kunjalo, xa kuphekwe irayisi, umxholo wesitatshi uyehla ngokuncomekayo.

Phambi kobushushu namanzi, iimolekyuli zesitatshi zifunxa amanzi kwaye zidumbe. Ekugqibeleni, oku kudumba kuphula iibhondi phakathi kweemolekyuli zesitatshi ngenkqubo ebizwa ngokuba yi-gelatinization (44).

Ke ngoko, ii-ounces eziyi-3.5 zerayisi ephekiweyo inama-28.7% kuphela esitatshi, kuba irayisi ephekiweyo inamanzi amaninzi (45).

Isishwankathelo: Ilayisi yeyona nto ityiwayo isetyenziswa kakhulu ehlabathini. Inesitatshi esincinci xa siphekiwe, kuba iimolekyuli zesitatshi zifunxa amanzi zize zonakale ngexesha lokupheka.

17. Ipasta (26%)

Ipasta luhlobo lwenoodle elenziwa ngokwengqolowa yexesha elide. Iza ngeendlela ezininzi ezahlukeneyo, ezinje nge-spaghetti, macaroni kunye ne-fettuccine, ukubiza nje ezimbalwa.

Njengerayisi, ipasta inesitatshi esincinci xa iphekiwe kuba i-gelatinizes kubushushu nasemanzini. Umzekelo, i-spaghetti eyomileyo ine-62.5% yesitashi, ngelixa i-spaghetti ephekiweyo ine-26% kuphela yesitashi (46, 47).

Isishwankathelo: IPasta iza ngeendlela ezininzi ezahlukeneyo. Iqulethe i-62.5% yesitashi kwifom yayo eyomileyo, kunye ne-26% yesitashi kwifom ephekiweyo.

18. Umbona (18.2%)

Umbona yenye yezona ngqolowa zityiwa kakhulu. Inomxholo omkhulu wesitashi phakathi kwemifuno iphela (48).

Umzekelo, 1 indebe (141 iigrem) yeenkozo zombona ziqulathe iigram ezingama-25.7 zesitashi, okanye i-18.2% ngokobunzima.

Nangona uyisitatshi semifuno, umbona unesondlo kakhulu kwaye ulongezo olukhulu kwindlela otya ngayo. Ityebile ngakumbi kwifayibha, kunye neevithamini kunye neeminerals ezifana ne-folate, i-phosphorus kunye ne-potassium (49).

Isishwankathelo: Nangona umbona uphezulu kwisitatshi, ngokwemvelo sinefayibha, iivithamini kunye neeminerals. Ikomityi enye (141 gram) yeenkozo zombona iqulethe iigram ezingama-25.7 zesitashi, okanye i-18.2% ngokobunzima.

19. Iitapile (18%)

Iitapile zinezinto ezininzi ezixhaphakileyo kunye nokutya okutyayo kumakhaya amaninzi. Zihlala ziphakathi kokutya kokuqala okuza engqondweni xa ucinga ngokutya okunesitatshi.

Into enomdla kukuba, iitapile aziqulathanga istatshi esifana nomgubo, izinto ezibhakiweyo okanye iisiriyeli, kodwa ziqulathe isitatshi esininzi kuneminye imifuno.

Umzekelo, iitapile ezibhakiweyo eziphakathi (138 gram) ziqulathe i-24.8 yeegramu zesitashi, okanye i-18% ngokobunzima.

Iitapile ziyinxalenye ebalaseleyo yokutya okunezakha-mzimba kuba zingumthombo omkhulu wevithamini C, ivithamin B6, folate, potassium kunye nemanganese (50).

Isishwankathelo: Nangona iitapile zinesitatshi esikhulu xa kuthelekiswa nemifuno emininzi, zikwacebile kwiivithamini kunye neeminerali. Yiyo loo nto iitapile ziseseyona nxalenye intle yokutya okunesondlo.

Umgca osezantsi

Isitashi yeyona carbohydrate iphambili ekutyeni kunye nenxalenye enkulu yokutya okunesitatshi.

Kwizidlo zangoku, ukutya okunesitatshi okuninzi kuhlanjululwa kakhulu kwaye kuhluthwe ifayibha kunye nezakhamzimba. Oku kutya kubandakanya umgubo wengqolowa ococekileyo, iibhegi kunye nomgubo wombona.

Ukugcina ukutya okunempilo, jolisa ekunciphiseni ukutya okutya.

Ukutya okuphezulu kwisitatshi esisulungekileyo kunxulunyaniswa nomngcipheko ophezulu wesifo seswekile, isifo sentliziyo kunye nokuzuza ubunzima. Ukongeza, banokubangela iswekile egazini ukuba inyuke ngokukhawuleza kwaye emva koko iwe kabukhali.

Oku kubaluleke ngakumbi kubantu abanesifo seswekile kunye ne-prediabetes, kuba imizimba yabo ayinakususa ngokufanelekileyo iswekile egazini.

Kwelinye icala, yonke imithombo yesitatshi engafakwanga esetyenzisiweyo enjengomgubo wamazimba, ihabile, iitapile kunye nezinye ezidweliswe apha ngasentla akufuneki zithintelwe. Ziyimithombo emihle yefayibha kwaye iqulethe iintlobo zeevithamini kunye neemaminerali.