Ukuqonda isitashi esimelana naso akunzima uma uqhathanisa nalokho owaziyo kakade mayelana namazinyo. Siyazi ukuthi isitashi esiyidla siyagcwala ngamanani ahlukene. Isibonelo, isitashi kumazambane, okusanhlamvu, kanye nezimpahla ezibhakayo zigaxa ngokushesha kakhulu. Kodwa ezinye ukudla okunezinhlanzi, njengebhontshisi, ibhali, noma irayisi elibomvu elide eligqinsiwe, lihlushwa kancane kancane futhi liholele ushukela wegazi ophansi futhi ophansi.
I-starch ephikisayo empeleni iyahamba emathunjini amancane ngaphandle kokugcozwa nhlobo. Ngale ndlela, kufana ne-fiber, futhi kwezinye izimo zihlukaniswa futhi zibhalwe njenge-fiber.
Yini Eyenza Abanye Abanamathele?
Kunezinhlobo ezine ze-starch enamandla:
- Isitashi esinzima ukuze inqubo yokugaya ifinyelele, ngokuvamile ngenxa yegobolondo "enobuthi". Izitshalo nezitshalo eziphekwe kahle ziyisibonelo. Futhi, amanye ama-starches ashintshiwe, afana ne-hi-Maize corn isitashi, asembili kulolu hlu nakwesilandelayo.
- Ukudla okunye, njengebhanana engavuthiwe, amazambane abomvu, nama-plantains, banomhlobo we-starch lapho izinyimba zethu ze- digestive zingakwazi ukudiliza.
- Inani elincani lomthamo ongagqugquzeli (cishe u-5% wenani eliphelele) likhiqizwa uma ukudla okuphekiwe okuphekiwe, okufana namazambane kanye nelayisi, kuvunyelwe ukupholisa ngaphambi kokudla.
- Isitashi esinezimo ezakhiwe yizinqubo ezihlukahlukene zamakhemikhali. Ayaziwa ukuthi lezi zinhlayiya zinenzuzo ezifanayo njengalezo kwamanye amaqembu amathathu.
Ukudla okunomsoco kunenani elincani elincane lomsila omelana nawo.
Ingabe isitashi Esinamandla Sinezinhlayiya?
Yebo, kodwa hhayi endleleni ongacabanga ngayo, futhi ngaphansi kwesitashi esivamile. Lapho isitashi esimelana nesifinyelelo sifinyelela ikoloni, isetshenziselwa ukushisa ama-bacterium lapho. Le nqubo, ebizwa ngokuthi i-fermentation, ikhiqiza uhlobo oluthile lwamanoni okuthiwa ama-fatty chain acids (SCFAs).
Yilezi zinhlama ezinamafutha ezikhiqiza iningi lama-kilojoule avela ku-starch enamandla, nezinzuzo eziningi. Ama-SCFA nawo akhiqizwa nge -fibre e-soluble kanye ne- oligosaccharides -yingakho kungamanye amalebula okudla , amanye ama-fiber aboniswa njengama-calories ahambisana nawo, kodwa lawa makhalori awaphakamisi i-glucose yegazi.
Izinzuzo
Kubonakala sengathi lapho kuhlolwa kabanzi, imiphumela emihle iyatholakala. Eziningi zazo zivamile kuma-oligosaccharides nakwe- fiber enokuvutha .
- I-starch ephikisanayo ihlotshaniswa ngokukhethekile nohlobo olulodwa lwe-SCFA, olubizwa nge-butyrate, elivikela amangqamuzana e-colon futhi ehlotshaniswa nokulimala okuncane kofuzo (okungaholela emdlalweni). I-butyrate ivikela futhi amaseli ngezinye izindlela. Lokhu kungenye yamandla amandla okomashi omelana nama-oligosaccharides kanye ne-fiber e-soluble. Ukuvutshelwa kwabo kuveza u-butyrate, kodwa hhayi emazingeni omuthi wokumelana.
- Njengamanye ama-fiber e-fermentable, isitashi esimelana nesifo sikhombisa ukukhishwa kwamaminerali amaningi, ikakhulukazi i-calcium ne-magnesium.
- Mhlawumbe okuthakazelisayo kakhulu kubantu abanezinkinga zikashukela, isitashi esingafuni kubonakala sengathi kuthuthukisa ukuzwela kwe-insulin. Esikhathini okuthiwa "umphumela wesibili wesidlo," i-fibre enokuvuthayo kanye nesitashi esimelana nayo ihlotshaniswa nokuthuthukiswa kwe-glucose ukubekezela ngosuku olulandelayo. Kukhona ubufakazi bokuthi lokhu kubangelwa ukuba khona kwe-short chain fatty acids, kanye ne-peptide eyenziwa ngenqubo yokuvuthwa.
- I-starch ephikisayo ikhiqiza kakhulu, mhlawumbe ingxenye ngokukhululwa kwe-peptide ehlukile (PYY).
- Ukusetshenziswa kwe-starch ephikisanayo kuhlotshaniswa ne-cholesterol ephansi ne-triglyceride amazinga.
- Ikhuthaza amabhaktheriya "amahle", futhi iphazamise amabhaktheriya "amabi" nemikhiqizo yabo enobuthi.
- Ikhuthaza ukugujwa kwesiguli.
- I-starch ephikisayo ekudleni ihlotshaniswa nesitoreji esincane samaminithi emva kwalesi sidlo.
Ukudla Nge-Starch Yokunqanda
Ubhontshisi ngumthombo omuhle kakhulu wokudla. Nakuba izinhlobo zebhontshisi nezindlela zokulungiselela zidala inani elinganayo le-starch enamandla (ubhontshisi obunqotjheziwe buningi glycemic), ngokujwayelekile, isitashi ebhontshisi ihlukaniswe ngokulinganayo phakathi kwesitashi esilisiwe kanye nesitashi esimelana naso.
Kodwa-ke, phawula ukuthi imikhiqizo enjengeBeano, eyandisa ukugaya ubhontshisi, izokwehlisa inani le-starch elimelana nalo.
Izitshalo eziphelele, ezingalungile ziyimithombo ehloniphekile yesitashi esimelana nayo. I-starch e-barley yeparele ingamaphesenti angama-12 aphikisanayo no-43% kancane-ukugaya. I-bulgori ukolweni kanye nelayisi eside okusanhlamvu irayisi kufana nalokhu.
I-starch e- shirataki i-noodle ihlukaniswa njenge-fibre e-soluble, kodwa kubonakala sengathi isondelene kakhulu nesitashi esingenakuphikiswa, kulokho engingakusho.
I-hi-Maize corn starch nayo kungenzeka. Ingasetshenziselwa ukufaka ingxenye yefulawa kwizimpahla eziphekwe. Iveza ukuthungwa kancane kancane. Omunye umthombo uyatholakala ku-King Arthur Flour. Kukhona futhi isitashi esinganqamuki sikakolweni kanye neminye imikhiqizo ehlobene. Angizange ngifunde kakhulu ucwaningo ngemiphumela yabo.
Umthombo:
UBrighenti, uFurio et al. "Ukuvuthwa kwama-colonic ama-carbohydrate angenakusiza kwenza kube nomphumela wokudla wesibili." I-American Journal of Nutrition Clinic 83.4 (2006): 817-822.
Cummings, JH. I-Intestine Enkulu Yokudla Nezifo: (i-monograph), Disemba 1996, i-ISBN 2-930151-02-1.
Englyst, Klaus no-Englyst, uHans. "I-Carbohydrate Bioavailability." I-British Journal of Nutrition 94 (2005): 1-11.
Englyst, Klaus, et al. Inkomba ye-glycemic yemikhiqizo yesikhala yachazwa ngokuqukethwe kwabo kweglucose esheshayo neyatholakala kancane kancane. " I-British Journal Yokudla. 89 (2003): 329-339.
Higgins, uJanine. I-Starch ephikisayo: Imiphumela yeMetabolic kanye nezinzuzo zezempilo ezingenzeka. " I-Journal ye-AOAC International 87 (2004): 761-8.
Higgins, Janine, et al. "Ukusetshenziswa kwe-starch okuphikisanayo kukhuthaza i-lipid oxidation." Ukudla kanye noMetabolism 1.8 (2004): 1743-7075.
URobertson, MD et al. "Ukusetshenziswa Kwesikhathi Esifishane Esikhathini Esifishane Sokunciphisa Isitashi Esinamandla Siphakamiso Somsindo We-Postprandial Insulin Ezimpilweni Ezinempilo." I-Diabetologia 46 (2003): 659-665.