Kumvetsa starch zosagonjetsa sikovuta pamene mukuziyerekezera ndi zomwe mumadziwa kale za zowonjezera. Tikudziwa kuti wowuma umene timadya umakumbidwa pamitundu yosiyanasiyana. Mwachitsanzo, starch mu mbatata, tirigu, ndi zophika zimapangidwira mofulumira kwambiri. Komabe zakudya zina zowonjezera, monga nyemba, balere, kapena mpunga wofiira wautali, amafufuzidwa pang'onopang'ono ndipo amachititsa shuga wambiri kuchepa kwambiri.
Mtedza wotsutsa kwenikweni umapita kupyola m'mimba mwachinyamatayo popanda kupukutidwa konse. Mwanjira imeneyi, zimakhala ngati fiber, ndipo nthawi zina zimakhala zolembedwa ndizomwe zimatchedwa fiber.
Kodi N'chiyani Chimachititsa Ena Kusakanikirana?
Pali mitundu inayi ya wowonjezera wowuma:
- Mtedza umene umakhala wovuta kuti njira yodetsa zakudya izifikira, kawirikawiri chifukwa cha "chipolopolo" chomwe chimagwira ntchito. Nkhumba ndi nyemba zomwe zophikidwa bwino ndi chitsanzo. Komanso, zina zowonongeka, monga chimanga cha chimanga cha Hi-Maize, chiri muzigawo izi ndi zotsatira.
- Zakudya zina, monga nthochi zosapsa, mbatata zoumba, ndi plantains, zimakhala ndi mtundu wa wowuma zomwe ma digseti athu osakanikirana sangathe kuwononga.
- Nkhumba zochepa zosakaniza (pafupifupi 5 peresenti ya zonse) zimapangidwa pamene zakudya zowonjezera zowonjezera, monga mbatata ndi mpunga, zimaloledwa kudyetsa musanadye.
- Chomera chosakanizidwa chopangidwa ndi mankhwala osiyanasiyana. Sitikudziwa ngati izi zimapindula chimodzimodzi ndi zomwe zili m'magulu ena atatu.
Zakudya zambiri zokhuta zowonjezera zimakhala ndi zochepa zosakaniza.
Kodi Kusakaniza Kwambiri Kumakhala ndi Zikalori?
Inde, koma osati momwe inu mungaganizire, ndi osacheperapo nthawi zonse. Pamene wowuma wosagwira amafika pamtunda, umagwiritsidwa ntchito ngati mafuta ndi mabakiteriya kumeneko. Njirayi, yotchedwa nayonso mphamvu, imatulutsa mtundu wina wa mafuta wotchedwa short-chain chain fatty acids (SCFAs).
Ndi mafuta omwe amachititsa kuti ambiri azipeza zakudya zopangira mafuta, komanso zambiri. SCFAs imapangidwanso ndi mchere wosakanikirana ndi oligosaccharides -ndicho chifukwa chake pa zolemba zina za zakudya , zizindikiro zina zimasonyezedwa ngati zogwiritsidwa ntchito, koma izi sizimayambitsa magazi m'magazi.
Ubwino
Zikuwoneka kuti mukamaphunzira zambiri, zotsatira zowonjezereka zimapezeka. Ambiri mwa amenewa ndi owopsa kwa oligosaccharides ndi fiber .
- Mtedza wosakanikirana makamaka umagwirizanitsidwa ndi mtundu umodzi wa SCFA, wotchedwa butyrate, umene umateteza maselo a colon ndipo umagwirizanitsidwa ndi kuwonongeka kwa majini (zomwe zingayambitse khansa). Butyrate imatetezanso maselo m'njira zina. Ichi ndi chimodzi mwa mphamvu zenizeni za oligosaccharides osagonjetsedwa ndi fiber. Kutentha kwawo kumapangitsa kuti asiye, koma osati pamagulu a wowuma wowuma.
- Mofanana ndi zowonjezera zina zotchedwa fermentable, starch yokhazikika imakhudzana ndi kuyamwa kwamchere, makamaka calcium ndi magnesium.
- Mwina chosangalatsa kwambiri kwa anthu omwe ali ndi vuto la shuga, wowonjezera wowuma amawoneka kuti amachititsa kuti insulini imve mphamvu. Muyomwe imatchedwa "zotsatira zachiwiri," zowonjezera zowonjezera komanso zowonjezera zosakaniza zimagwirizanitsidwa ndi kulekerera kwabwino kwa shuga tsiku lotsatira. Pali umboni wakuti izi zimayambitsidwa ndi kupezeka kwa mafuta ochepa amchere, komanso ndi peptide yomwe imapangidwa mu ndondomeko yotentha.
- Mtedza wotetezera umapangitsa kuti thupi liziyenda bwino , mwinamwake pang'onopang'ono mwa kutulutsa peptide yosiyana (PYY).
- Kugwiritsa ntchito mankhwala osakaniza kumagwirizanitsidwa ndi makina otsika kwa cholesterol ndi triglyceride.
- Amalimbikitsa mabakiteriya "abwino", ndipo amadya mabakiteriya "oipa" ndi mankhwala awo oopsa.
- Amalimbikitsa matumbo nthawi zonse.
- Zakudya zosamalidwa podyera zimagwirizanitsidwa ndi kusungirako mafuta pang'ono pambuyo pa chakudya.
Chakudya Chokhala ndi Chomera Chokhazikika
Nyemba ndi chakudya chabwino koposa. Ngakhale mitundu ya nyemba ndi njira yokonzekera imayambitsa mitundu yosiyanasiyana yowonjezera (nyemba zam'chitini zimakhala zochepa kwambiri), kawirikawiri, nyemba zamasamba zimakhala zogawidwa mogawanika pakati pang'onopang'ono kwambiri.
Komabe, zindikirani kuti mankhwala monga Beano, omwe amachititsa kuti nyemba zisawonongeke, amachepetsanso kuchulukitsa kwa wowuma.
Mbeu zonse, zopanda mphamvu ndizomwe zimayambitsa zowonjezera zowonjezera. Wowonjezera mu ngale ya balere ndi pafupifupi 12% osagwira ndipo 43% pang'onopang'ono-kukumba. Bulgar tirigu ndi tirigu wamtundu wakuda wa mpunga ndi ofanana.
Wowonjezera mu shirataki Zakudyazi amadziwika kuti ndizitsulo zosungunuka, koma zikuwoneka kuti zili pafupi kwambiri ndi chokhazikika chokhazikika , kuchokera ku zomwe ndinganene.
Mbewu ya chimanga ya chimanga ndi chimanga ndizotheka. Angagwiritsidwe ntchito m'malo mwa ufa mu katundu wophika. Amapanga kuwala pang'ono. Buku lina likupezeka ku King Arthur Flour. Palinso wowuma wosakaniza tirigu ndi zinthu zina zogwirizana. Sindinawerenge zambiri za zotsatira zake.
Chitsime:
Brighenti, Furio et al. "Kuphika kwa ma Colonic yamakina otchedwa indigestible amapatsa chakudya chachiwiri." Magazini ya American Medical Clinic Nutrition 83.4 (2006): 817-822.
Cummings, JH. "Matumbo Otchuka Ambiri M'madera Oyenera ndi Matenda: (monograph), December 1996, ISBN 2-930151-02-1.
Englyst, Klaus ndi Englyst, Hans. "Zakudya Zamadzimadzi". British Journal of Nutrition 94 (2005): 1-11.
Englyst, Klaus, et al. "Glycemic index ya mankhwala osokoneza bongo akufotokozedwa ndi zomwe zimapezeka mofulumira komanso pang'onopang'ono shuga." British Journal of Nutrition. 89 (2003): 329-339.
Higgins, Janine. "Kusakaniza Starch: Zotsatira Zamatsenga ndi Zopindulitsa Zaumoyo." Journal ya AOAC International 87 (2004): 761-8.
Higgins, Janine, et al. "Kusagwiritsiridwa ntchito kwa mankhwala osakaniza kumathandiza kuti mchere uzikhala wochuluka." Zakudya zabwino ndi Metabolism 1.8 (2004): 1743-7075.
Robertson, MD ndi al. "Kugwiritsa Ntchito Kwanthaŵi Yakale Kwambiri Kusakanikirana Kwambiri Kusakaniza Postprandial Insulin Kukhala Wokhutira M'maganizo Oyenera." Diabetologia 46 (2003): 659-665.