Kurwisa starch chikamu chezvokudya zvedu izvo zvave zviri kugamuchira zvimwe munyika yekutsvakurudza nekuda kwekugona kwayo kuwedzera hutano. Ngatitarise kuti chii chinopesana nesitema, iyo inogona kuita sei muhutano hwedu hwose, uye kana iri shamwari kana muvengi kumunhu ane IBS .
Chii Chinonzi Resistant Starch?
Kurwisa starch "kunorwisana" nekudya uye kudyiwa mumudumbu uye mudiki mudumbu.
Izvi zvinoreva kuti inosvika mumatumbo ako makuru muhutano hwakasimba. Mumuviri mukuru, zvino zvinowanikwa kuviriswa nekugadzira mabhakitiriya .
Nheutano Nenzira dzekudzivisa Kushamba
Chimwe chezvikonzero zvakakosha kuti starch isingagadziri kuwedzerwa kune imwe nguva inokonzerwa nekukwanisa kwayo kubatsira pakusangana nekusuruvara kwedu ikozvino / chirwere cheshuga / chirwere chemwoyo chepfungwa. Sezvo kusagadzikana kwema starch kusati kwagadzirwa, kushandiswa kwayo hakuiti kuti shuga yeropa kana kuti insulini inomuka. Izvi zvinozviisa zvakasiyana zvakasiyana nevakawanda zvepamusoro-soro e-carbohydrate foods dzinoita chikamu chikuru che Standard Standard Diet.
Chimwe chikonzero nei simashi isina simba inowanikwa kana zvichikwanisika utano hunosimbisa hukama hune chokuita nezvinoitika paunosvika mumukati mukuru. Mumutsipa mukuru, starch inogadzikana inoviriswa nekugadzira mabhakitiriya. Chimwe chigumisiro chekuvirisa uku ndiko kusunungurwa kwekanguva-chain chain fatty acids (SCFAs), kunyanya imwe inonzi butyrate.
SCFAs, uye kunyanya butyrate, inofungidzirwa kuti inotora basa rinokosha mumutano wekoloni - maererano nekudzivirira kenza uye kupera kwekuputika.
Pakupedzisira, starch isingafungidziki inofungidzirwa kuti inotamba basa rebirobiotic maererano nekuwedzera nhamba yekubatsira mabhakitiriya.
Zvichipa izvi, vatsvakurudzi vanotanga kuwana humwe uchapupu hwokuti simba risina simba rinogona kuita basa rinobatsira pane zvinotevera:
- Mwoyo wepfungwa
- Kanononi yeColon
- Constipation
- Chirwere cheshuga
- Dhairrhea (chisingararami)
- Chirwere chinokonzera chirwere
- Diverticulitis
- Metabolic syndrome
- Kuwedzera muviri
- Osteoporosis
- Weight management
Zvokudya Zvine Zvokuchengetedza Mota
Sezvauchaona, zvikafu zvine musara unogadzikana ndezvawe unogona kurondedzera se "starchy":
- Bhanana, (unripe)
- Nyemba
- Lentils
- Plantains
- Mbatata, (yakasvibiswa)
- Mbeu
- Whole grains
Nokuda kwezvimwe zvekudya, zvinokonzerwa nesitatimende zvakagadzika zvinokwira apo zvikafu zvinobikwa uye zvino zvinonaya, zvakadai somupunga uye mbatata.
Resistant Starch uye FODMAPs
Kune avo vane ruzivo mune zvakaderera-FODMAP yezvokudya , munoziva kuti FODMAPs inogamuchirika makhahydrates. Izvi zvinokumbirisa mubvunzo - chii chiri ukama pakati pekusagadzikana kwekatashi nemaFODMAP?
Sayenzi yakaoma, asi ndinofunga kuti zvakachengeteka kutaura kuti FODMAP kune mamwe marudzi emakhahydrates ayo akasiyana nemashizha asina simba, kunyange zvazvo zvose zvingave zviripo mune zvimwe zvokudya. Kurwisa starch sezvatakambokurukura ndeye fermentable, asi gasi rinokonzerwa nechechi duku kudarika yeFODMAPs. Vatsvakurudzi veFODMAP chaizvoizvo vanoratidza kuti vanhu vari pasi-FODMAP yezvokudya vanoita kuti zvive chinangwa chekutora starch inopesana nehuhu hunobatsira hutachiona mabhakitiriya. Izvi zvinokurudzirwa kubva kunetseka kuti hazvizivikanwe kuti chii chinogara kwenguva refu chekugadziriswa kweFODMAP chiri pakuderedzwa kwebhakitiriya mukati memvura.
Resistant Starch uye IBS
Iko hakuratidzi kuti kune tsvakurudzo yakananga pamusoro pehukama pakati pekusagadzika starch uye IBS. Zvisinei, kupa simba rayo rekusimudzira mararamiro akanaka ekugadzirisa mabhakitiriya uye nekuderedza kuputika, zvinenge zvichiita kuti simbi inopinda inobata vimbiso yekuve rubatsiro. Apo iwe uchifunga kuti pamwe chete nehutano huno hutano hwemashizha asina simba, iwe unogona kuedza kuwedzera kukudya kwako. Zvisinei, nokuti iri chinhu chinogadziriswa, unogona kunge wakachengeteka kuedza kuwedzera huwandu husina simba mukudya kwako zvishoma nezvishoma kuti uve nechokwadi chokuti muviri wako unogona kuzvitsigira pasina kuwedzera zviratidzo zvako.
Sources:
Birt, D., et.al. "Kurwisa Starch: Vimbisa Kuvandudza Utano Hwevanhu" Kufambira Mberi Mukudya Zvakanaka 2013 4: 587-601.
Gibson, P. & Shepherd, S. "Zviratidzo zvakarongwa zvine chokuita nehutano hwehutano hwezviratidzo zvemimba: FODMAP nzira" Journal of Gastroenterology uye Hepatology 2010 25: 252-258.
Nugent, A. "Utano hwemagetsi ekusagadzikana" Nutrition Bulletin 2005 30: 27-54.