Ukupholisa Okunye Ukudla Ngemuva Kokupheka Kwandisa Isitashi Sabo Esimelana Naso

-Delile

• Siyini Isitashi Esimelana Naso?
• Kungani Kukulungele?
• Ukupholisa Okunye Ukudla Ngemuva Kokupheka Kukhulisa Isitashi Esingazweli
• Amazambane
• Ilayisi
• IPasta
• Okunye Ukudla
• Ungakwandisa Kanjani Ukudla Kwakho Kwesitashi Ngaphandle Kokushintsha Ukudla Kwakho
• Okusemqoka

Akuwona wonke ama-carbs enziwe alinganayo. Ukusuka kushukela kuya kwesitashi kuya ku-fiber, ama-carbs ahlukahlukene anemiphumela ehlukile empilweni yakho.

Isitashi esimelana ne-carb nayo ebhekwa njengohlobo lwe-fiber (1).

Ukwengeza ukudla kwakho kwesitashi esimelana nakho kungazuzisa kuma-bacteria asemathunjini akho kanye nakumaseli akho (,).

Kuyathakazelisa ukuthi ucwaningo lukhombisile ukuthi indlela okulungisa ngayo ukudla okuvamile njengamazambane, irayisi kanye ne-pasta kungashintsha okuqukethwe kokumelana nesitashi.

Lo mbhalo uzokutshela ukuthi ungalikhuphula kanjani inani lesitashi esimelana nokudla kwakho ngaphandle kokushintsha nokudla.

Siyini Isitashi Esimelana Naso?

Isitashi sakhiwa ngamaketanga amade okushukela. Ishukela yisona sakhi esikhulu se-carbs. Futhi kuwumthombo omkhulu wamandla kumaseli asemzimbeni wakho.

Isitashi ama-carbs ajwayelekile atholakala ezinhlamvini, amazambane, ubhontshisi, ummbila nokunye ukudla okuningi. Kodwa-ke, akuwona wonke ama-starch acutshungulwa ngendlela efanayo ngaphakathi komzimba.

Isitashi esijwayelekile sihlukaniswa sibe ushukela bese simuncwa. Yingakho i-glucose yakho yegazi, noma ushukela wegazi, uyanda ngemuva kokudla.

Isitashi esimelana nokumelana nokugayeka kokudla, ngakho-ke sidlula emathunjini ngaphandle kokuphuka komzimba wakho.

Noma kunjalo ingahle idilizwe futhi isetshenziswe njengophethiloli ngamagciwane asemathunjini akho amakhulu.

Lokhu kuphinde kukhiqize ama-fatty chain chain, angasiza impilo yamaseli akho.

Imithombo ephezulu yesitashi esingazweli kubalwa amazambane, ubhanana oluhlaza, imidumba, ama-cashews nama-oats. Uhlu oluphelele luyatholakala lapha.

Isifinyezo: Isitashi esimelana ne-carb ekhethekile emelana nokugaywa komzimba wakho. Kubhekwa njengohlobo lwe-fiber futhi kunganikeza izinzuzo zezempilo.

Kungani Kukulungele?

Isitashi esimelana nemithi sinikeza izinzuzo eziningana ezibalulekile zezempilo.

Njengoba ingagayeki ngamaseli emathumbu akho amancane, iyatholakala ukuthi amabhaktheriya asesiswini esikhulu asisebenzise.

Isitashi esimelana ne-prebiotic, okusho ukuthi yinto enikeza "ukudla" kwamagciwane amahle emathunjini akho ().

Isitashi esimelana nayo sikhuthaza amabhaktheriya ukuthi enze ama-fatty chain fatty njenge-butyrate. I-Butyrate ingumthombo wamandla aphezulu wamaseli emathunjini akho amakhulu (,).

Ngokusiza ekukhiqizeni i-butyrate, isitashi esimelana nakho sinikeza amangqamuzana emathumbu akho amakhulu ngomthombo wawo owathandayo wamandla.

Ngokwengeziwe, isitashi esimelana nakho singanciphisa ukuvuvukala futhi sishintshe ngempumelelo imetabolism yamabhaktheriya emathunjini akho (,).

Lokhu kuholela ososayensi ukuthi bakholelwe ukuthi isitashi esimelana nayo singabamba iqhaza ekuvikeleni umdlavuza wekoloni kanye nesifo samathumbu esivuthayo (,).

Kunganciphisa nokukhuphuka kweshukela egazini ngemuva kokudla futhi kuthuthukise ukuzwela kwe-insulin, noma ukuthi i-hormone insulin iletha kahle kanjani ushukela wegazi kumaseli akho (7,).

Izinkinga zokuzwela kwe-insulin ziyisici esiyinhloko sohlobo 2 sikashukela. Ukwenza ngcono ukuphendula komzimba wakho ku-insulin ngokudla okunomsoco kungasiza ekulweni nalesi sifo (,).

Kanye nezinzuzo ezingaba khona zeshukela egazini, isitashi esimelana nakho singakusiza uzizwe ugcwele futhi udle kancane, futhi.

Kokunye ukuhlola, abacwaningi bavivinye ukuthi bangakanani abantu abadala abaphilile esidlweni esisodwa ngemuva kokudla isitashi esimelana noma i-placebo. Bathola ukuthi ababambiqhaza badle cishe ama-calories ambalwa angama-90 ngemuva kokudla isitashi esimelana ().

Olunye ucwaningo lukhombisa ukuthi isitashi esimelana nemithi sandisa imizwa yokugcwala kwabesilisa nabesifazane (,).

Ukuzizwa usuthi futhi unelisekile ngemuva kokudla kungasiza ekunciphiseni ukungena kwekhalori ngaphandle kwemizwa engathandeki yendlala.

Ngokuhamba kwesikhathi, isitashi esimelana namandla singakusiza ulahlekelwe isisindo ngokwandisa ukugcwala nokuncipha kokudla kwekhalori.

Isifinyezo: Isitashi esimelana nakho singanikeza uphethiloli wamagciwane amahle emathunjini akho amakhulu futhi kungathuthukisa ukumelana ne-insulin. Iphinde ikhuthaze imizwa yokugcwala futhi ingaholela ekwehleni kokudla.

Ukupholisa Okunye Ukudla Ngemuva Kokupheka Kukhulisa Isitashi Esingazweli

Uhlobo olulodwa lwesitashi esimelana nalo lwakhiwa lapho ukudla kupholile ngemuva kokupheka. Le nqubo ibizwa ngokuthi yi-starch retrogradation (14, 15).

Kwenzeka lapho amanye ama-starches elahlekelwa ukwakheka kwawo kwangempela ngenxa yokushisa noma ukupheka. Uma la masitashi esepholile kamuva, kwakheka isakhiwo esisha (16).

Isakhiwo esisha simelana nokugayeka kokudla futhi siholela ezinzuzweni zezempilo.

Ngaphezu kwalokho, ucwaningo lukhombisile ukuthi isitashi esimelana nokudla okuqhubekayo sihlala siphakeme ngemuva kokuvuselela ukudla obekupholile phambilini ().

Ngalezi zinyathelo, isitashi esimelana nakho singakhuphuka ekudleni okuvamile, njengamazambane, ilayisi ne-pasta.

Amazambane

Amazambane angumthombo ovamile wesitashi sokudla ezingxenyeni eziningi zomhlaba (18).

Kodwa-ke, izimpikiswano eziningi ukuthi amazambane aphilile yini noma cha. Lokhu kungahle kube ngenxa yamazambane inkomba ephezulu ye-glycemic, isilinganiso sokuthi ukudla kukhuphula kangakanani amazinga kashukela egazini ().

Ngenkathi ukusetshenziswa okuphezulu kwamazambane kuhlotshaniswa nobungozi obukhulayo besifo sikashukela, lokhu kungabangelwa amafomu asetshenzisiwe njengamafriji aseFrance kunamazambane abhakiwe noma abilisiwe ().

Ukuthi amazambane alungiswa kanjani kunomthelela emiphumeleni yawo kwezempilo. Isibonelo, amazambane okupholisa ngemuva kokupheka angakhuphula kakhulu inani lawo lesitashi esimelana naso.

Ucwaningo oluthile lwathola ukuthi amazambane apholisayo ubusuku obubodwa ngemuva kokupheka kathathu okuqukethwe kwawo okumelana nesitashi ().

Ngokwengeziwe, ucwaningo olwenziwe emadodeni amadala ayi-10 aphilile lukhombisile ukuthi inani eliphakeme lesitashi esimelana namazambane liholele ekuphenduleni ushukela egazini okuncane kune-carbs engenaso isitashi esimelana ().

Ilayisi

Kulinganiselwa ukuthi irayisi lingukudla okuyisisekelo kwabantu ababalelwa ezigidigidini ezi-3.5 emhlabeni wonke, noma ngaphezulu kwengxenye yabantu bomhlaba ().

Ukupholisa irayisi ngemuva kokupheka kungathuthukisa impilo ngokwandisa inani lesitashi esimelana nalo.

Ucwaningo oluthile luqhathanise ilayisi elimhlophe elisanda kuphekwa nelayisi elimhlophe ebeliphekwa, lifakwe esiqandisini amahora angama-24 bese livuselelwa. Irayisi ebeliphekwa labe selipholile lalinesitashi esimelana nokuphindaphindeka okuphindwe ka-2,5 kunerayisi elisanda kuphekwa ().

Abaphenyi baphinde bahlola okwenzekile lapho zombili izinhlobo zelayisi zidliwa ngabantu abadala abayi-15 abaphilile. Bathola ukuthi ukudla ilayisi eliphekiwe bese kupholile kwaholela ekuphenduleni kweglucose egazini okuncane.

Ngenkathi kudingeka olunye ucwaningo kubantu, isifundo esisodwa kumagundane sathola ukuthi ukudla irayisi ebelifudunyezwa kupholile kaningi kuholele ekutholeni isisindo esincane nasehliseni i-cholesterol ().

IPasta

IPasta ivame ukukhiqizwa kusetshenziswa ukolweni. Iqedwa emhlabeni wonke (, 26).

Kube khona ucwaningo oluncane kakhulu ngemiphumela yokupheka nokupholisa i-pasta ukukhulisa isitashi esimelana naso. Noma kunjalo, olunye ucwaningo lukhombisile ukuthi ukupheka ukolweni opholile kungakhuphula impela isitashi esimelana nokuqina.

Olunye ucwaningo luthole ukuthi isitashi esimelana nemithi sikhuphukile sisuka ku-41% saya ku-88% lapho ukolweni ushiswa waphola ().

Kodwa-ke, uhlobo lukakolweni kulolu cwaningo lusetshenziswa kakhulu esinkweni kune-pasta, yize izinhlobo ezimbili zikakolweni zihlobene.

Ngokuya ngocwaningo lokunye ukudla kanye nokolweni ongawodwa, kungenzeka ukuthi isitashi esimelana nemithi siyakhuphuka ngokupheka bese kupholisa ipasta.

Akunandaba, kudingeka izifundo eziningi ukuqinisekisa lokhu.

Okunye Ukudla

Ngaphezu kwamazambane, irayisi ne-pasta, isitashi esimelana nokunye ukudla noma izithako kungakhushulwa ngokupheka bese kukupholisa.

Okunye kwalokhu kudla kubandakanya ibhali, uphizi, udali nobhontshisi ().

Ucwaningo oluningi luyadingeka ukuthola uhlu olugcwele lokudla kulesi sigaba.

Isifinyezo: Isitashi esimelana nelayisi namazambane singakhuphuka ngokusiqandisa ngemuva kokupheka. Ukwengeza isitashi esimelana nakho kungaholela ekuphenduleni koshukela wegazi omncane ngemuva kokudla.

Ungakwandisa Kanjani Ukudla Kwakho Kwesitashi Ngaphandle Kokushintsha Ukudla Kwakho

Ngokuya ngocwaningo, kunendlela elula yokwengeza ukudla kwakho okungamelana nesitashi ngaphandle kokushintsha indlela odla ngayo.

Uma udla amazambane njalo, ilayisi kanye ne-pasta, ungahle uthande ukucabanga ukuwapheka usuku noma izinsuku ezimbili ngaphambi kokufuna ukuwadla.

Ukupholisa lokhu kudla efrijini ngobusuku obubodwa noma izinsuku ezimbalwa kungakhuphula okuqukethwe kwawo kwesitashi okungazweli.

Ngaphezu kwalokho, ngokuya ngemininingwane evela elayisi, ukudla okuphekiwe nokupholile kusenokuqukethwe kwesitashi okumelana nokuphakama okukhulu ngemuva kokufudumeza ().

Le yindlela elula yokwandisa ukungena kwakho kwe-fiber ngoba isitashi esimelana nakho kubhekwa njengohlobo lwe-fiber (1).

Kodwa-ke, ungahle ube nomuzwa wokuthi lokhu kudla kunambitha okuhle kakhulu okusanda kuphekwa. Kuleso simo, thola ukuvumelana okukusebenzelayo. Ungakhetha ukuthi kwesinye isikhathi ukupholise lokhu kudla ngaphambi kokukudla, kepha kwesinye isikhathi ukudle okusanda kuphekwa.

Isifinyezo: Indlela elula yokwandisa inani lesitashi esimelana nokudla kwakho ukupheka amazambane, irayisi noma ipasta ngosuku noma ezimbili ngaphambi kokufuna ukuzidla.

Okusemqoka

Isitashi esimelana ne-carb esiyingqayizivele ngoba simelana nokugaya futhi siholela ezinzuzweni eziningana zezempilo.

Ngenkathi okunye ukudla kunesitashi esimelana kakhulu kunokunye ukuqala, indlela okulungisa ngayo ukudla kwakho ingathinta nokuthi kungakanani okukhona.

Ungakwazi ukukhulisa isitashi esimelana namazambane, irayisi kanye ne-pasta ngokupholisa lokhu kudla ngemuva kokukupheka nokukufudumeza kamuva.

Yize ukwanda kwesitashi esimelana nokudla kwakho kungaba nezinzuzo eziningana ezingaba khona zezempilo, kunezinye izindlela zokwandisa ukudla kwakho i-fiber.

Ukunquma ukuthi ukulungiselela ukudla ngale ndlela akukufanele noma cha kungancika ekutheni uhlala udla i-fiber eyanele yini.

Uma uthola i-fiber eningi, kungahle kungakufanelekeli ukukhathazeka kwakho. Kodwa-ke, uma ulwela ukudla i-fiber eyanele, lokhu kungaba yindlela ofuna ukuyicabangela.