Resistant starch Chii uye mabhenefiti anacho?

Iwe unogona kunge wakanzwa nezve starch isingagadzirike asi haina kunyatso kujeka nezve zvazviri kana kuti chii uye kuti ungazvidya sei. Nhasi Tichaedza kugadzirisa kusahadzika kwese kwaungave nako pamusoro peiri rudzi rwe starch uye kana iwe usingazvizive, iripe kwauri kuitira kuti iwe ukurudzirwe kuiisa mukudya kwako uye kufarira matumbu edu. yezvivakwa zvine ichi chigadzirwa.

Wati wambofunga here kuti maruva edu emukati anofanirwa kudyidzwa nekutarisirwa? Uye ndizvozvo mabhakitiriya, fungi uye mbiriso zvinogara mumatumbu edu atinogadzira hukama hwehukama hwehukama uye nekudaro, kana tichivachengeta, vanotitarisira.

Muviri wedu unogara kumabhirioni ezvidimbu uye mazhinji acho anogara mumatumbu edu. Naizvozvo Ndeipi nzira iri nani yekusangana nemaroja edu kuti avachengete uye vagare vari muchiyero kuitira kuti vatichengete isu kubva mukurwara nezvirwere, autoimmune zvirwere, Allergies, asthma uye yakareba etcetera inosanganisirwa nekuve isina kunyatso chengetwa yemukati maruva.

Kudya kwacho chinhu chakakosha mukuchengetwa kwemukati medu maruva sezvo izvi zvipuka zvinodya pane zvatinodya.

Musiyano uripo pakati pe starch uye isingagumi starch

Starch ipolysaccharide inopedzwa pamusoro pezvose nekukurumidza kwayo kupa simba kumuviri. Kunyange zvakadaro, inodzivirira starch rudzi rwefibre ine prebiotic mhedzisiro isina kugayiwa uye inovira mukati. Resistant starch inokurudzira kukura uye kuita kwema microorganisms ura hwedu. Zviri nharo imwe yevanofarira vemba chikafu.

Ndeapi mabhenefiti ekushandisa isingagadzi starch?

Iwo mabhenefiti ekumedza zvimwe zvekudya zvakashandurwa kuita starch stashi akakwirira kwazvo, asi isu tinoda kuratidza zvitatu zvakakosha.

Inobatsira kuve neyakanaka insulin kudzora, sezvo rudzi urwu rwe starch runofarira zvakaderera postpradinal glycemic uye insulinemic mhinduro nekuve chikafu chine yakaderera glycemic index. Idzi chikafu chinodyiwa neimwe nzira chingave chikafu chine yakakwira glycemic index uye nekudaro zvishoma zvinokurudzirwa zvinoenderana nehunhu hwemumwe nemumwe.
Inobatsira kudzora kudya: Kunze kwekuve chikafu chinobatsira kwazvo kumatumbu edu epamuviri, ivo vari kugutsa chikafu kuti vagone kubatsira mukurema kwekudya kwekudya.
Inobatsira kugadzirwa kweprotine uye butyrate: Aya mafuta acids ayo achiri kurira kunge asinganzwisisike, anogadzirwa pamwe nekuvirisa kweinodzivirira starch uye zvese zvine zvidziviriro kubva kuzvirwere zvakaita segomarara. Butyrate inoenderanawo nekuvandudzwa kwezvirwere zvemuviri zvakadai seChron's.

Chii chatinodya kudya chikafu chedu chemuviri?

Pane zvigadzirwa zvakawandisa kubva kwatinogona kuwana mupiro we starch isingagadzike yekudyisa maruva edu emukati, asi pazasi isu tichataura nezve izvo zvakakosha uye zvakapusa kushandisa kuchikafu chedu.

Iyo mbatatisi:

Aya machubhu, pamusoro pekuve aripo mudzimba dzese, yakakosha sosi yekumira starch pamwe neyechirume plantain. Nzira yakanakisa yekuvadya ndeyekuvabika neganda ravo muchoto uye wozovaita starch risingagone. Pazasi isu tinotsanangura maitiro kuzviita.

Mbesa:

Pakati pembesa dzese, idzo dzine mupiro wakanakisa wesisitiri inodzivirira inzungu, nyemba uye mapea. Mune ino chaiyo kesi, zvakafanira kuti vanyorove ivo kuti vanyaradze mishonga yavo, kuvabikira ne bay bay uye kudya mangwana acho.

Zvimwe zviyo:

Mupunga. Kunyanya, yakatenderera tsanga chena mupunga ine huwandu hwakawanda hwekusagadzikana starch. Zvakanakisisa kuishambidza zvishoma usati wabika.

Oatmeal. Inogara ichidyiwa nenzira kwayo kudzivirira ayo antinutrients uye kuwana iyo yakawanda inobatsira.

Zvimwe unogona kufarira:

Oatmeal: maitiro ekuishandisa uye nei

Bhanana yechirume:

Chikafu chinoshandiswa zvakanyanya muSouth America chikafu. Unogona kuidya nekugadzira chingwa chebhanana, kana kupiswa kana kubikwa sekunge yaive mbatatisi.

Mufarinya:

Nzira yakanakisa yekushandisa iyi tuber ndeyekutenga starch yayo (tapioca) yakanangana nekuishandisa mukugadzirira chikafu chinotonhora senge madhiri.

Maitiro ekushandisa zvese izvi zvigadzirwa zvechikafu kuitira kuti dzive starch isingamiriri uye ifudze yedu yemukati maruva?

Kana uchidya mbatatisi, mupunga, oats kana mamwe mabhureki achangobva kubikwa, cheni dzemastarch dzinodamburwa, zvochinja zvikafu izvi kuita glucose iyo inobatwa nyore nemuviri wedu kuti ibudise simba.

Naizvozvo shuga yedu yeropa inomuka nekukurumidza. Ichi hachisi chinhu chakaipa kunze kwekunge uine matambudziko eglucose kana uri kuedza kudya yakaderera carb chikafu. se ketogenic.

Nekudaro, uye kunyangwe kana usinga zive nezviri pamusoro, zvinonakidza kwazvo kuziva izvozvo Kana izvi zvekudya zvikatonhorera kwechinguva mufriji, iri glucose rinoshanduka kuita starch isingagadzike, ndokuti, prebiotic fiber iyo inodyisa yedu yemukati maruva.

Saka kunyangwe iwe usiri pane yakaderera-carb chikafu kana usina matambudziko ane hukama neshuga, Zvinokurudzirwa kudya izvi zvekudya nenzira yekusagadzikana starch pese pazvinogoneka nekuti mabhenefiti atichawana anozove makuru pane kudyiwa nyowani yakabikwa. Zvakare, zvechirimo ... izvi zvinova zvinonyanya kunakirwa mumarepepe akadai se: mbatatisi saladhi, Hummus, inotonhora lentil puree, mupunga saradhi, sushi, nezvimwe.

Nzira yekuwana sei zvakanakisa pane izvi zvinodzivirira starch chikafu?

Zviri nyore kwazvo, isu tinongofanira kudaro bika zvigadzirwa izvi, zvakanyanya kupiswa kana kubikwa, asi iwe unogona kushandisa chero imwe nzira yekubika, rega itonhorere pasi kutonhorera yemukati wozoichengeta mufriji.

Izvo hazvireve kuti kuti ushandise isingagumi starch iwe unofanirwa kudya izvo zvekudya pane firiji tembiricha, inogona kupisa asi isinganyanye kupisa kudzivirira starch isingagadzike kubva pakuputsa zvakare. Iyo yakanaka haisi yekupfuura 60ºC.