Zvokudya Zvakanakisisa Zvokudya Zvokudzivirira Sitima

Isu tose tinoziva nezvehutano hunobatsira hwezvokudya, asi kune chikafu chekudya icho chikamu chekudya kwemafuta, izvo zvave zvichiwana zvitsva asi zvakakodzera zvakakodzera kufanirwa. Kurwisa starch rudzi rwemashizha inowanikwa muzvokudya zvakajairika zvinowana zita razvo kubva pakuti hazvigoni kupera. Izvi zvinoreva kuti inopinda mumatumbo ako makuru uye inobatanidza neo yako-yakakosha zvikuru mumvura .

Kazhinji patinofunga nezvokudya zvekuwedzera, tinofunga nezvezvinhu zvakadai sechingwa chena uye pasta. Zvinosuruvarisa, izvi zvinyoro zvishoma zvinokurumidza kugadzirwa, kutumira shuga yavo muropa rako, zvichiita kuti uwedzere kuwedzera uye kuwedzera ngozi yako yehuga nehutano hwemwoyo. Kune rumwe rutivi, zvikafu zvine shuga inogadzikana inopfuura nepamuviri uye mudumbu mutsva isina kuiswa mumuviri. Apo masimba asina simba anopinda mumatumbo ako makuru, anoviriswa nehutachire bhakitiriya iyo inodonha zvinhu zvakanaka kune utano hwako.

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Nheutano Nenzira dzekudzivisa Kushamba

Masayendisiti ave achishanda achiita zvidzidzo pamusoro pehutano hwakakosha hwekusagadzira starch. Vari kutarisa mukati mekuti kusagadzikana kwemasti kunogona kubatsira hutano hwako nenzira mbiri:

1. Kuwedzera kweutoro: Ongororo yepakutanga inotanga kuratidza zviratidzo zvekuti zvichida kudya zvokudya zvine utachi husina simba hazvigoni kungobatsira vanhu kuderedza uremu asi zvinogona kubatsira kubvisa zvirwere zvinopfurikidza nehupfumi, zvakadai se:

• Mwoyo wepfungwa
• Chirwere cheshuga
• High cholesterol
• Metabolic syndrome

2. Colon Health: Mukuwedzera, Vatsvakurudzi vari kuwana humwe uchapupu hwepakutanga hunogona kuratidza kuti kudya zvokudya izvo zvine starch isingaiti zvingave zvichibatsira:

• Dzivirira kenza yemukironi
• Kuvandudza zviratidzo zvehutachiona hwezvirwere
• Shumira seprabiotic kukurudzira hutano hwakanaka hwemvura yako
• Zvidzivirire kurwisa diverticulitis

Kune zvose izvi, zvisinei, hapasati huri humwe uchapupu hwakasimba hweizvi hutano hunobatsira hutano.

Nzira Yakadini Yokudzivisa Nyota Unofanira Kuda Kudya Here?

Inofungidzira kuti yakakura sei starch iwe unofanirwa kupedza kubva pane zvishoma zvigiramu 6 kusvika kune 30 gramu. Inofungidzirwa kuti vazhinji veAmerica vanowanzodya zvishoma pamagiramu mashanu pazuva, saka zvakajeka kune nzvimbo yakawanda yekuvandudza! Sezvaunowedzera kudya kwako, ita zvishoma nezvishoma kuitira kuti uderedze mikana yekuwana gasi risingadi uye kubhururuka.

Cherechedza: Kana iwe wakatsamwisa bowel syndrome (IBS) , zvisarudzo zvishomanana zvekutanga ndezvebS-friendly. Mamwe ose (avo vanocherechedzwa ne asterisk) vangada kungwarira!

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1. Bhanana

Bhanana ndiyo inonaka inobva mumashizha asina simba. Vane huwandu hwakawanda hwemashizha asingagadziri kana asina kuibva - zvinyorwa zvekusagadzikana kwema starch kunoderedza sezvo bhanan ripens. Kana mabhanana matsvuku (asina kuibva) asina kunyanya kukumbira kwauri, unogona kuwana kuti iwe unogona kutsungirira kuraira zviri nani kana uchiisa mu smoothie .

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2. Mbatata

Mbatata inonyanya kuva nechepamusoro-soro remashikiti asingagadziri kana yakasvibira. Asi usafunga kuti iwe uchatongerwa kudya zvisina kuputika! Iwe unogonawo kuwedzera kukudya kwako kwekutapira kwakagadzika kubva pamatata kana iwe uchivabvumira kuti vade kupera vasati vadya.

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3. Rice

Kufanana nemapatatisi, iwe uchaita kuti uwedzere kudya kwetashiya kubva murizi kana iwe uchibvumira rizi kuti itonhorere isati yaidya. Nhamba dzomukati wemasikisi dzinopesana dzakafanana kana mucheka wako wekusarudza wakachena kana kuti tsvuku.

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4. Oats

Kugadzirisa kusagadzikana kwako kwema starch kunobva kune oats kunonyadzisa. Zvinosuruvarisa, kubika maoti mumvura, sezvo vazhinji vedu tagara tichida kuita kudaro kuti tiite oatmeal, kunoderedza kusagadzikana kwechikwata chechikwata. Sezvo iwe zvichida usingadi kudya iyo yakasvibirira - apo iyo yakagadzikana yakagadzikana yehuwandu yakakosha - iwe unogona kuedza kuvatsanangurira kuti uone kana kugadzirira uku kuchikumbira. Mafuta anogadziriswa kana esimbi-akacheka ndiwo mabheti ako akaisvonaka sezvigadziriswa zvemasti anoramba.

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5. Plantains

Mbeu dzakagadzirwa, chikafu chezvizhinji zvekudya zvinotyisa, zvine mazinga akawandisa emashizha. Aya mazinga akareba anowanikwa mune zvose zviri mavara uye mashizha. Kana miti isingaiti nguva dzose yezvokudya zvako, iwe unogona kuvapa kuedza kuona kuti nei vakakurumbira mumitambo yakawanda kudaro.

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6. Chickpeas

Kana chickpeas, iyo inozivikanwawo sevhaniji yegarbanzo, haisi chikamu chezvokudya zvako nguva dzose, unogona kunge uchida kuziva zvivako zvine simba zvekudya. Icho chinhu chakanaka chekudya fiber, pamwe chete nemavhithamini akawanda anokosha nemaminerari, uyewo kuva chitubu chakanaka chema starch.

Hapana chikonzero chekudya iyo yakasvibirira! Micheka yakagadzirwa uye / kana makedheni ane mazinga akawandisa emutikiti. Iwe unogona kusasa chickpeas pamashizha kana kuti unakidzwe navo sechidimbu chekudya kana muhomwe.

Kana iwe uine IBS, uchafara kuziva kuti chickpeas dzinokonzerwa nekakani, dzakanatswa zvakanaka, dzinofungidzirwa kuti dzakaderera mumaFODMAP , iyo makhahydrates anokwanisa kupa zviratidzo zveBS. Chengetedza ushumiri hwako hukuru kusvika 1/4 mukombe.

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7. Lentils

Ikoti yakagadzirwa ndiyo inonyanya kukosha yekusimudzira starch. Izvi zviri kuwedzera kune chokwadi chokuti lentils inoshanda sechinhu chinoshamisa chechirongwa cheprotein. Iwe unogona kunakidzwa lentiy mu masupu kana kumativi ezvivha.

Sezvakaita chickpeas, lentils inogona kuva yeBS-friendly (p. Pasi-FODMAP) kana yakabva kune inogona, yakanatswa, uye inogumira kune 1/2 mukombe inoshumira.

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8. chingwa

Zvingwa zvakasiyana-siyana zvinoshandiswa zvinopa zvakasiyana mazinga ekusagadzikana kwechikwata. Pumpernickel chingwa ine mazinga akawanda ekudzivirira starch. Zvinoshamisa kuti chingwa chinonamatira uye pizza zvinokonzera zvakanyanya.

Kana uine IBS, zvasarudzwa pamusoro apa zvinogona kuva dambudziko kwauri kana iwe unoshanda zvekare kune FODMAP fructan kana kuti protini gluten . Zviri nani kuti usakwanisa kudya chingwa chekudya chekudya chekudya chekudya chekudya chekudya chekudya kwechibage nokuti iwe uri chibage chegorosi kana chigadzirwa chemichero yemasvough chingwa (zvakagadzirwa kare).

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9. Gorosi Gorosi *

Green peas, kunyange kana yakabikwa, iyo yakanaka chaizvo inokonzera uswa hwakasimba. Unakidzwa nenyuchi dzako mumasipi kana sechikamu chemaoko.

* Nhamo, mapepa ehosi akawanikwa ari akakwirira muFODMAP GOS uye saka inogona kuva yakaoma kuvanhu vane IBS.

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10. Mbeu *

Mhando dzakawanda dzekubika uye / kana mahesheni emakonheni ndezvakanaka zvekusimudzira starch. Kunyange zvakadaro, mazinga akawandisa ekudzivirira starch anoonekwa mumuchenu mutsvuku uye mahesheni eputsvo. Iwe unogona kunakidzwa nenyuchi yako mune sopu, seyima-oga pande, kana kuti yakasanganiswa ne rizi.

* Nyuchi dzinowanzoita zvokudya zvakadzama-FODMAP uye zvinogona kuwedzera zviratidzo zvekudya mukati mevanhu vane IBS.

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Pearl Barley *

Zvizhinji mapeji anoshandisa bhari anodana parera bhari - bhari umo bundu rekunze rakabviswa. Pearl bhariri inzvimbo yakanaka yekudzivirira starch, pamwe chete nedzimwewo mavhithamini anokosha nemaminerari. Iwe unogona kufara pearl yebhari mumasobho, pilafs, kana saladi.

* Pearl yebhari inofungidzirwa yepamusoro-FODMAP zvokudya nekuda kwekuti ine mazinga akakura efructans neGOS.

_Sources:

_{Birt, D., uye. al. "Kurwisa Starch: Vimbisa Kuvandudza Utano Hwevanhu" Kufambira Mberi Mukudya Zvakanaka 2013 4: 587-601.}

_{Murphy, M., Douglass, J. & Birkett, A. "Resistant Starch Intakes muUnited States" Journal of the American Dietetic Association 2008 108: 67-78.}

_{Nugent, A. "Utano hwemagetsi ekusagadzikana" Nutrition Bulletin 2005 30: 27-54.}

_{Tapsell, L. "Zvokudya uye chirwere chemagetsi: kupi kusagadzikana kwemasti kunokodzera?" University of Wollongong Research Online}