I-starch ephikisayo iyingxenye yokudla kwethu okuye kwathola ukunakekelwa kwezwe emhlabeni ngenxa yalokho okusemandleni okuthuthukisa impilo. Ake sibuke ukuthi yini isitashi esingamelana nayo, yiyiphi indima engayidlala ngayo impilo yethu yonke, nokuthi ngabe ingumngane noma isitha kumuntu onayo i- IBS .
Kuyini isitashi Esinamandla?
I-starch ephikisanayo "iyamelana" nokugaya esiswini nasemathunjini amancane.
Lokhu kusho ukuthi kufinyelela emathunjini akho amakhulu esimweni esifanele. Emathunjini amakhulu, ngakho-ke kutholakala ukuvutshelwa ngamathambo.
Izinzuzo zezeMpilo zesitashi esingaqinile
Esinye sezizathu eziyinhloko ukuthi isitashi esimelana naso sinakekelwa ngenxa yalokho okuyosiza ekubhekaneni nesifo sethu sokunene / isifo sikashukela / isifo senhliziyo. Njengoba isitashi esingahlali singagciniwe, ukusetshenziswa kwayo akubangelwa uketshezi lwegazi noma amazinga e-insulini. Lokhu kubeka ngokuphambene kakhulu nokudla okuningi kwe-carbohydrate eyenza ingxenye enkulu ye-Standard American Diet.
Esinye isizathu sokuthi kungani isitashi esimelana nomzimba kubonakala sengathi izimfanelo ezithuthukisa impilo zihlobene nalokho okwenzekayo lapho kufika emathunjini amakhulu. Emathunjini amakhulu, isitashi esimelana nesikhumba sivutha ngamagciwane. Omunye umphumela walokhu ukuvutshelwa ukukhululwa kwama-fatty chain acids (SCFAs), ikakhulukazi okubizwa ngokuthi i-butyrate.
Ama-SCFA, futhi ikakhulukazi i-butyrate, kucatshangwa ukuthi idlala indima ebalulekile empilweni ye-colon - ngokuvimbela umdlavuza nokunciphisa ukuvuvukala.
Okokugcina, isitashi esingafuni ukucatshangelwa ukuthi idlala indima ye- prebiotic ngokukwandisa inani lama-bacteria alusizo.
Njengoba kunikezwe lokhu, abacwaningi baqala ukuthola ubufakazi bokuthi isitashi esingenamandla singadlala indima ebalulekile kulokhu okulandelayo:
- Izifo zenhliziyo
- Umdlavuza weColon
- Ukuqokwa
- Isifo sikashukela
- Isifo sohudo (esingapheliyo)
- Isifo sofuba esiswini
- I-Diverticulitis
- I-metabolic syndrome
- Ukukhuluphala
- I-osteoporosis
- Ukuphathwa kwesisindo
Ukudla Okuqukethe Isitashi Esingaqinile
Njengoba uzobona, ukudla okuqukethe isitashi esimelana nayo yilokho ongase uchaze ngokuthi "u-starchy":
- Ubhanana, (obungavuthiwe)
- Ubhontshisi
- Amalenti
- Izimpande
- Amazambane, (eluhlaza)
- Imbewu
- Ukudla okuphelele
Ukuze uthole ukudla okunye, okuqukethwe okunamatheksthi okumelanayo kuyakhuphuka lapho ukudla kuphekwa bese kuhlile, njengelayisi namazambane.
I-Starch ephikisayo nama-FODMAPs
Kulabo abanolwazi ekudleni okuphansi kwe-FODMAP , niyazi ukuthi ama-FODMAP angama-carbohydrate enothekayo. Lokhu kuphakamisa umbuzo - buyini ubuhlobo phakathi kwe-starch emelana nama-FODMAP?
Isayensi iyinkimbinkimbi, kodwa ngicabanga ukuthi kuphephile ukusho ukuthi ama-FODMAP azinhlobo ezithile ze-carbohydrate ezihlukile kumatashi omelana, nakuba bobabili bangase babe khona ukudla okufanayo. I-starch ephikisayo njengoba sesixoxile kakade iyasebenza, kodwa ukukhishwa kwegesi kuncane kakhulu kunalokho kwe-FODMAPs. Abacwaningi be-FODMAP empeleni bakhombisa ukuthi abantu ekudleni okuphansi kwe-FODMAP kwenza kube iphuzu lokuthatha isitashi esimelana nezimfanelo zalo ezizuzisayo zokugwinya amabhaktheriya. Le ncomo ivela ekukhathazeni ukuthi aziwa ukuthi umphumela wesikhathi eside wenkinga ye-FODMAP ingobhalansi bhaktheriya ngaphakathi kwamanzi.
I-Starch ephikisayo ne-IBS
Akukho kubonakala sengathi kukhona ucwaningo oluqondile mayelana nobuhlobo phakathi kwe-starch emelana ne-IBS. Noma kunjalo, kunikezwe amandla ayo okuthuthukisa ukulinganisela okuhle kokugulisa amabhaktheriya nokunciphisa ukuvuvukala, kubonakala sengathi isitashi esimelana nesibindi sithatha isithembiso sokuba usizo. Uma ucabanga ukuthi ngokubambisana nezinzuzo zezempilo ezijwayelekile zesitashi esingafuni, ungafuna ukuzama ukwandisa ukudla kwakho. Kodwa-ke, ngoba yinto enokuvuthayo, ungase uphephe kakhulu ukuze uzame ukungeza isitashi esiphelele ekudleni kwakho kancane ukuze uqiniseke ukuthi umzimba wakho ungakubekezelela ngaphandle kokukhulisa izimpawu zakho.
Imithombo:
Birt, D., et.al. "Isitashi Esinamandla: Sithembisa Ukuthuthukisa Impilo Yomuntu" Ukuthuthukiswa Kwezokudla 2013 4: 587-601.
Gibson, P. & Shepherd, S. "Ukuphathwa kokudla okusekelwe ebufakazini bokubonakaliswa kokusebenza kwamathumbu: Indlela ye-FODMAP" Journal of Gastroenterology and Hepatology 2010 25: 252-258.
I-Nugent, A. "Izakhiwo zezempilo ze-starch eziphikisanayo" I- Nutrition Bulletin 2005 30: 27-54.