Ukudla Okuhle Okungcono Ukudla Isitashi Esingaqinile

Sonke siyazi ngezinzuzo zezempilo ze-fiber yokudla, kodwa kukhona ingxenye yokudla eyingxenye ye-fiber yokudla, eye yathola ukuhlonishwa okusha kodwa okufanelekile. I-starch ephikisayo uhlobo lwesitashi esitholakala ekudleni okujwayelekile okuthola igama laso kusukela ekumelana nokugaya. Lokhu kusho ukuthi lidlula emathunjini akho amakhulu futhi lihambisana ne-oh-ebaluleke kakhulu i- flora yakho yamanzi .

Ngokuvamile uma sicabanga ngokudla okwe-starchy, sicabanga ngezinto ezifana nesinkwa esimhlophe ne-pasta. Ngeshwa, lezi zitshalo ezilula zigajwa ngokushesha, zithumela ushukela wazo emzimbeni wegazi, zenza ukuba uzuze isisindo futhi ukwandise ingozi yesifo sikashukela nesifo senhliziyo. Ngakolunye uhlangothi, ukudla okuqukethe isitashi esimelana nesisu nesisu esisodwa ngaphandle kokungena emzimbeni. Lapho ama-starches angenayo angena emathunjini akho amakhulu, ayavuthwa ngamagciwane akho akhipha izinto ezihle empilweni yakho.

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Izinzuzo zezeMpilo zesitashi esingaqinile

Ososayensi sebelokhu bematasa beqhuba izifundo eziphathelene nezinzuzo zezempilo zesitashi esingafuni. Babheka ukuthi isitashi esingamelana yini singase sizuze impilo yakho ngezindlela ezimbili:

Ukuphathwa kwesisindo: Ucwaningo lwangaphambi kwalokhu luqala ukubonisa ukuthi mhlawumbe ukudla ukudla okuqukethe isitashi esingenamandla akusize nje ukusiza abantu ukuba banciphise isisindo kodwa nakho kungasiza ekuqedeni izifo ezihambisana nokuzuza kwesisindo, njenge:

• Izifo zenhliziyo
• Isifo sikashukela
• I-cholesterol ephakeme
• I-metabolic syndrome

2. I-Colon Health: Ngaphezu kwalokho, abacwaningi bathola ubufakazi bokuqala obungase bakhombise ukuthi ukudla ukudla okuqukethe isitashi esingenamandla kungase kusize:

• Vimbela umdlavuza wekoloni
• Thuthukisa izimpawu zesifo sofuba esiswini
• Khonza njenge- prebiotic ukukhuthaza ibhalansi enempilo ye-flora yakho
• Vikela ekuphikeleni i-diverticulitis

Nokho, kokubili kulezi zindawo, akukabikho ubufakazi obunzima balezi zinzuzo zezempilo.

Ungakanani isitashi esinamandla okufanele usidle?

Kulinganiselwa ukuthi kufanele usebenzise isitashi esingamelana kangakanani kusukela ku-6 amagremu ukuya ku-30 ​​grams. Kulinganiselwa ukuthi iningi labantu baseMelika lidla kancane ngaphansi kwamagremu amahlanu ngosuku, ngokucacile kunamathuba amaningi okuthuthukisa! Njengoba ukwandisa ukudla kwakho, yenze kancane kancane ukuze unciphise amathuba okuthola igesi engadingeki nokuqeda.

Qaphela: Uma une- syndrome eyathukuthela (IBS) , ukukhetha okumbalwa kokuqala kuyi-IBS-friendly. Okunye (okuphawulwe nge-asterisk) kungadinga ukuqapha!

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1. Ubhanana

Ubhanana ngumthombo omuhle wesitashi esimelana nayo. Unesisindo esiphezulu se-starch esimelana nayo uma engavuthiwe - okuqukethwe komthamo omelana nokunciphisa kunciphisa njengoba i-banana ivuthwa. Uma ubhanana obuhlaza (obungavuthiwe) abukwenzelanga kakhulu kuwe, ungathola ukuthi ungakwazi ukubekezelela ukunambitheka kangcono uma uwabeka e- smoothie .

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2. Amazambane

Amazambane empeleni anezinga eliphakeme kakhulu le-starch eliphikisayo uma liluhlaza. Kodwa ungacabangi ukuthi uzolahlwa ukudla ama-spuds angenamvubelo! Ungaphinde ukwandise ukudla kwakho kwe-starch emelana namazambane uma ubavumela ukuba baphole ngaphambi kokudla.

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3. Ilayisi

Njengoba kufana namazambane, uzokwandisa ukudla kwakho kwe-starch emelana nelayisi uma uvumela irayisi ukuba ipholile ngaphambi kokuyidla. Izinga le-isitashi elimelanayo lifana nokuthi ilayisi lakho lokuzikhethela limhlophe noma liluhlaza.

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4. Oats

Ukwenza ngcono isitatimende sakho samatashi esingafuni ukumelana nama-oats kuyinkimbinkimbi encane. Ngeshwa, ukupheka ama-oats emanzini, njengoba iningi lethu lijwayele ukwenza kanjalo ukwenza i-oatmeal, linciphisa okuqukethwe komuthi wesitashi. Njengoba mhlawumbe ungafuni ukuwadla okuluhlaza - uma okuqukethwe komthamo okumelana nakho kunamandla kakhulu - ungazama ukuwagcoba ukuze ubone ukuthi lokho kulungiswa kuyothinta. Oats oqoshiwe noma owenziwe ngensimbi yizibhebhe zakho ezihamba phambili njengemithombo yesitashi esimelana nayo.

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5. Izinhlanzi

Ama-plantains okuphekwe, isitshalo sezinhlobo eziningi zokudla ezishisayo, aqukethe amazinga aphezulu esitashi esimelana naso. La mazinga aphezulu atholakala kuzo zombili izitshalo eziphuzi neziluhlaza. Uma ama-plantains engeyona ingxenye yokudla kwakho njalo, ungase ufune ukubanika ukuzama ukubona ukuthi bathandwa kangakanani kwamasiko amaningi kangaka.

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6. Izinkukhu

Uma ama-chickpeas, eyaziwa nangokuthi ubhontshisi be-garbanzo, akuyona ingxenye ejwayelekile yokudla kwakho, ungase ufune ukujwayela lezi zakhiwo zamandla okunomsoco. Ziwumthombo omuhle we-fiber yokudla, kanye namavithamini amaningi abalulekile namaminerali, kanye nokuba ngumthombo omuhle wesitashi esimelana naso.

Asikho isidingo sokuwadla esiluhlaza! Ama-chickpeas aphekwe futhi / noma asemathinini aqukethe amazinga aphezulu wesitashi esimelana naso. Ungafafaza ama-chickpeas kuma-saladi noma ujabulele njenge-dish side noma umthamo.

Uma unayo i-IBS, uzojabula ukwazi ukuthi ama-chickpeas akheniwe, ahlanziwe kahle, abhekwa njengama- FODMAP aphansi, lawo ma-carbohydrate angafaka izimpawu ze-IBS. Vele ugcine usayizi wakho wokukhonza ube yi-1/4 indebe.

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7. Lentils

Amalenti okuphekwe ngumthombo omuhle kakhulu wesitashi esimelana nayo. Lokhu kufakazela ukuthi i-lentils isebenza njengomthombo omuhle wesiprotheni esitshala. Ungakwazi ukujabulela i-lentils ezinosobho noma ezitsheni ezingezansi.

Njengoba kufana nama-chickpeas, i-lentils ingaba yi-IBS-friendly (isib. I-Low-FODMAP) uma iphuma e-can, ihlanjululwe kahle, futhi ikhawulelwe ku-1/2 indebe ekhonzayo.

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8. Isinkwa

Izinketho ezihlukahlukene zesinkwa zinikeza amazinga ahlukene we-starch enamandla. Isinkwa se-pumperickel iqukethe amazinga aphezulu wesitashi esimelana nayo. Ngokumangalisa, isinkwa senyama kanye nama-pizza crusts anamazinga aphezulu futhi.

Uma unayo i-IBS, izinketho ezingenhla zingase zibe inkinga kuwe uma ususebenza kahle kuFODMAP fructan noma amaprotheni gluten . Izinketho ezingcono zokumelana nesinkwa se-starch ngoba ungama-corn tortillas noma isinkwa somunwe wesinkwa (ngokujwayelekile ulungiselelwe).

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9. I-Peas Green *

Ama-peas ahlaza, ngisho nalapho ephekwe, ungumthombo omuhle kakhulu wesitashi esimelana naso. Jabulela ama-peas akho ezinsikeni noma njenge-side side dish.

* Ngeshwa, i-peas eluhlaza itholakale ukuthi iphezulu ku-FODMAP GOS ngakho-ke ingase ibe inkinga kubantu abane-IBS.

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10. Ubhontshisi *

Iningi lamabhontshisi okuphekwe kanye / noma okusemathinini ayimithombo emihle yesitashi esimelana nayo. Kodwa-ke, amazinga aphakeme kakhulu wesitashi omelana nawo ayabonakala kumabhontshisi amhlophe namahhisi wezinso. Ungakujabulela ubhontshisi wakho ngesobho, njenge-stand-alone side dish, noma uhlanganiswe nelayisi.

* Amabhontshisi ajwayelekile ukudla okuphezulu-FODMAP futhi ngaleyo ndlela angase abe nomthelela ekuboniseni izimpawu zokugaya ukudla kubantu abane-IBS.

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I-Pearl Barley *

Izindlela eziningi zokupheka ezisebenzisa ibhali ukubiza ibhali lensiza - ibhali lapho i-husk yangaphandle isusiwe khona. I-pearl ibhaluni ngumthombo omuhle wesitashi esimelana naso, kanye namanye amavithamini abalulekile namaminerali. Ungayithokozela i-pearl ibhaluni ngezinsizi, ama-pilafs, noma ama-saladi.

* I-barley ye-Pearl ibhekwa njengokudla okuphezulu-FODMAP ngenxa yokuthi iqukethe amazinga aphezulu we-fructans ne-GOS.

_Imithombo:

_{Birt, D., et. al. "Isitashi Esinamandla: Sithembisa Ukuthuthukisa Impilo Yomuntu" Ukuthuthukiswa Kwezokudla 2013 4: 587-601.}

_{U-Murphy, M., Douglass, J. & Birkett, A. "Ukuncintisana Kwe-Starch Okumelanayo" e-United States " Journal of the American Dietetic Association 2008 108: 67-78.}

_{I-Nugent, A. "Izakhiwo zezempilo ze-starch eziphikisanayo" I- Nutrition Bulletin 2005 30: 27-54.}

_{I-Tapsell, L. "Ukudla nesifo se-metabolic: i-starch ephikisanayo ingena kuphi?" I- University of Wollongong Research Online}