Ukudla Okungaphezulu Kwisitashi

-Delile

• 1. Amabele (74%)
• 2. Ilayisi le-Krispies Cereal (72.1%)
• 3. Ama-Pretzels (71.3%)
• 4-6: Izimbali (68-70%)
• 4. Ufulawa Wamabele (70%)
• 5. Ufulawa Wamabele (68%)
• 6.Ufulawa Omhlophe (68%)
• 7. Ama-Saltine Crackers (67.8%)
• Ama-oats (57.9%)
• 9.Ufulawa Obushelele (57.8%)
• Ama-Noodle asheshayo (56%)
• 11-14: Izinkwa Nemikhiqizo Yesinkwa (40.2-44.4%)
• 11. Ama-Muffin esiNgisi (44.4%)
• 12. AmaBagels (43.6%)
• 13. Isinkwa Esimhlophe (40.8%)
• 14. AmaTortilla (40.2%)
• 15. Amakhekhe ama-Shortbread (40.5%)
• Ilayisi (28.7%)
• Iphasta (26%)
• 18. Ummbila (18.2%)
• 19.Amazambane (18%)
• Okusemqoka

Ama-carbohydrate angahlukaniswa ngezigaba ezintathu eziyinhloko: ushukela, i-fiber nesitashi.

Isitashi uhlobo oluvame ukusetshenziswa kakhulu lwe-carb, nomthombo obalulekile wamandla kubantu abaningi. Izinhlamvu zokusanhlamvu nemifino yezimpande yimithombo ejwayelekile.

Ama-starch ahlukaniswa njenge-carbs eyinkimbinkimbi, ngoba aqukethe ama-molecule amaningi kashukela ahlanganiswe ndawonye.

Ngokwesiko, ama-carbs ayinkimbinkimbi abhekwe njengezinketho ezinempilo. Isitashi sokudla okuphelele kancane kancane sikhipha ushukela egazini, kunokuba kubangele amazinga kashukela egazini akhuphuke ngokushesha ().

Ama-spikes kashukela egazini amabi ngoba angakushiya ukhathele, ulambile futhi ufisa ukudla okunama-carb amaningi (2,).

Kodwa-ke, ama-starch amaningi abantu abawadlayo namuhla acwengeke kakhulu. Empeleni zingadala ukuthi amazinga kashukela egazini lakho akhuphuke ngokushesha, yize zihlukaniswa njengama-carbs ayinkimbinkimbi.

Lokho kungenxa yokuthi amastaki acwengisiswe kakhulu aphucwe cishe zonke izakhamzimba zawo kanye nefayibha. Kalula nje, aqukethe amakhalori angenalutho futhi anikeza inzuzo encane yokudla okunempilo.

Ucwaningo oluningi lukhombisile nokuthi ukudla ukudla okunothe okusitashi okucwengile kuxhunywe engcupheni enkulu yohlobo lwesifo sikashukela sohlobo 2, isifo senhliziyo nokuzuza komzimba (,,,).

Lo mbhalo ubala ukudla okungu-19 okunesitashi esikhulu.

1. Amabele (74%)

Ummbila wuhlobo lukafulawa omuncu owenziwe ngokugaya izinhlamvu zommbila ezomisiwe. Ngokuvamile ayinayo i-gluten, okusho ukuthi kuphephile ukuyidla uma unesifo se-celiac.

Yize ummbila uqukethe izakhamzimba ezithile, uphezulu kakhulu kuma-carbs nesitashi. Inkomishi eyodwa (159 amagremu) iqukethe amagremu ayi-126 ama-carbs, angu-117 gram (74%) wawo isitashi (8).

Uma ukhetha ummbila, khetha okusanhlamvu okuphelele esikhundleni sezinhlobonhlobo ezisuswe amagciwane. Lapho ummbila ususuliwe, ulahlekelwa yi-fiber nezakhi zomzimba.

Isifinyezo: Ummbila ufulawa ongenalo i-gluten owenziwe ngombila omisiwe. Inkomishi eyodwa (159 amagremu) iqukethe 117 amagremu esitashi, noma u-74% ngesisindo.

2. Ilayisi le-Krispies Cereal (72.1%)

Irayisi Krispies ngukudla okusanhlamvu okuthandwayo okwenziwe ngelayisi eligayiwe. Lokhu kumane nje kuyinhlanganisela yelayisi elikhukhumele kanye nokunamathisela ushukela okwakhiwa kube ukwakheka kwelayisi eliphundu.

Zivame ukuqiniswa ngamavithamini namaminerali. I-1-ounce (28-gram) equkethe ngaphezu kwesithathu sezidingo zakho zansuku zonke ze-thiamine, i-riboflavin, i-folate, i-iron, namavithamini B6 no-B12.

Lokho kusho ukuthi, iRice Krispies icutshungulwa kakhulu futhi iphakeme kakhulu ngesitashi. I-1-ounce (28-gram) equkethe iqukethe u-20.2 amagremu wesitashi, noma u-72.1% ngesisindo (9).

Uma iRice Krispies iyisisekelo somndeni wakho, cabanga ukukhetha enye indlela yokudla kwasekuseni enempilo. Ungathola okusanhlamvu okumbalwa okunempilo lapha.

Isifinyezo: Irayisi Krispies iyinhlamvu esidumile eyenziwe ngelayisi futhi iqiniswe ngamavithamini namaminerali. Ziqukethe u-20.2 amagremu wesitashi nge-ounce, noma ngo-72.1% ngesisindo.

3. Ama-Pretzels (71.3%)

Ama-Pretzels ayi-snack ethandwayo ephezulu esitashi esicwengekile.

Ukuphakelwa okujwayelekile kwama-pretzel angu-10 (amagremu angama-60) aqukethe amagremu angama-42.8 wesitashi, noma ama-71.3% ngesisindo (10).

Ngeshwa, ama-pretzels avame ukwenziwa ngofulawa ocolekileyo kakolweni. Lolu hlobo lwefulawa lungadala ama-spikes kashukela egazini bese kukushiya ukhathele futhi ulambile (11).

Okubaluleke kakhulu, ama-spikes kashukela avamile egazi anganciphisa amandla omzimba wakho wokwehlisa ushukela wegazi ngempumelelo, futhi angaholela ngisho nasesifo sikashukela sohlobo 2 (,,).

Isifinyezo: Ama-Pretzels avame ukwenziwa ngokolweni ocijisiwe futhi angenza ushukela wegazi lakho ukhuphuke ngokushesha. Ukuphakelwa kuka-gram angama-60 ama-pretzel angu-10 aqukethe ama-gramu angama-42.8 wesitashi, noma ama-71.4% ngesisindo.

4-6: Izimbali (68-70%)

Amafulethi ayizithako zokubhaka eziguquguqukayo kanye nokudla okuyisisekelo.

Ziza ngezinhlobo eziningi ezahlukahlukene, njengamabele, amabele, ukolweni nofulawa ocolekileyo kakolweni. Zibuye futhi zibe nesitashi ngokuvamile.

4. Ufulawa Wamabele (70%)

Ufulawa wamabele wenziwa ngokugaya imbewu yamabele, iqembu lezinhlamvu zasendulo ezinomsoco kakhulu.

Inkomishi eyodwa (119 amagremu) kafulawa wamabele iqukethe amagremu angama-83 wesitashi, noma isisindo esingu-70%.

Ufulawa webelethi nawo awunalo i-gluten ngokwemvelo futhi ucebile nge-magnesium, i-phosphorus, i-manganese ne-selenium ().

IPearl millet iyinhlobo yamabele esetshale kakhulu kunazo zonke. Yize i-pearl millet inomsoco kakhulu, kunobunye ubufakazi bokuthi ingaphazamisa ukusebenza kwe-thyroid. Kodwa-ke, imiphumela kubantu ayicaci, ngakho-ke kudingeka izifundo eziningi (,,).

5. Ufulawa Wamabele (68%)

Amabele uhlamvu lwakudala olunomsoco olugayelwe ukwenza ufulawa wamabele.

Inkomishi eyodwa (121 amagremu) kafulawa wamabele iqukethe amagremu ayi-82 wesitashi, noma isisindo esingu-68%. Yize iphezulu ngesitashi, ufulawa wamabele ungcono kakhulu kunezinhlobo eziningi zikafulawa.

Lokho kungenxa yokuthi ayinayo i-gluten futhi ingumthombo omuhle kakhulu wamaprotheni nefayibha. Inkomishi eyodwa iqukethe 10.2 amagremu wamaprotheni no-8 amagremu we-fiber ().

Ngaphezu kwalokho, amabele awumthombo omkhulu wama-antioxidants. Ucwaningo lukhombisile ukuthi lawa ma-antioxidants angasiza ekunciphiseni ukumelana ne-insulin, anciphise i-cholesterol egazini futhi angaba nezindawo zokulwa nomdlavuza (,,).

6.Ufulawa Omhlophe (68%)

Ukolweni ogcwele okusanhlamvu unezinto ezintathu ezibalulekile. Isendlalelo sangaphandle saziwa njenge-bran, igciwane liyingxenye yokuzala okusanhlamvu, kanti i-endosperm ingukudla kwayo.

Ufulawa omhlophe wenziwa ngokususa ukolweni wonke kugatsha lwawo kanye negciwane, okugcwele izakhamzimba nofibre ().

Lokhu kushiya i-endosperm nje, efakwa impuphu emhlophe. Imvamisa iphansi kunezakhamzimba futhi iqukethe ama-calories angenalutho ().

Ngaphezu kwalokho, i-endosperm inikeza ufulawa omhlophe okuqukethwe okunesitashi esiphezulu. Inkomishi eyodwa (120 amagremu) kafulawa omhlophe iqukethe amagremu ayi-81.6 esitashi, noma ama-68% ngesisindo (25).

Isifinyezo: Ufulawa wamabele, ufulawa wamabele nofulawa omhlophe yimpuphu edumile enokuqukethwe okunesitashi esifanayo. Kuleso sigaxa, amabele yiwona anempilo kakhulu, kanti ufulawa omhlophe awunampilo futhi kufanele ugwenywe.

7. Ama-Saltine Crackers (67.8%)

Ama-saltine noma ama-soda crackers mancane, aqhekeza isikwele enziwa ngofulawa ocolekileyo kakolweni, imvubelo kanye nesoda yokubhaka. Abantu bavame ukuzidla eceleni kwesitsha sesobho noma isilili.

Yize abaqhekeki bakasawoti benama-kilojoule amancane, nawo anamavithamini namaminerali amancane. Ngaphezu kwalokho, ziphezulu kakhulu kwisitashi.

Isibonelo, ukuphakelwa kwabaqhekezi abajwayelekile be-saltine abajwayelekile (amagremu ayi-15) kuqukethe ama-gramu ayi-11 wesitashi, noma ama-67.8% ngesisindo (26).

Uma ujabulela ama-crackers, khetha lawo enziwe ngo-100% okusanhlamvu nembewu ephelele.

Isifinyezo: Yize abaqhekeki bakasawoti kuyisidlwana esidumile, abanamsoco omncane futhi banesitashi esikhulu. Ukuphakelwa kwabaqhekeki abahlanu bakasawoti abajwayelekile (15 amagremu) kuqukethe ama-gramu ayi-11 wesitashi, noma i-67.8% ngesisindo.

Ama-oats (57.9%)

Ama-oats aphakathi kwezinhlamvu ezinempilo kakhulu ongazidla.

Banikela ngenani elihle lamaprotheni, i-fiber kanye namafutha, kanye nezinhlobonhlobo zamavithamini namaminerali. Lokhu kwenza i-oats ibe yindlela enhle yokudla kwasekuseni okunempilo.

Ngaphezu kwalokho, ucwaningo lukhombisile ukuthi ama-oats angakusiza wehlise isisindo, wehlise amazinga kashukela egazini futhi wehlise ubungozi besifo senhliziyo (,,).

Kodwa-ke noma kungenye yokudla okunempilo kakhulu nokunezela okuhle kakhulu ekudleni kwakho, nakho kuphakeme ngesitashi. Inkomishi eyodwa yama-oats (ama-gramu ayi-81) iqukethe amagremu angama-46.9 wesitashi, noma ama-57.9% ngesisindo (30).

Isifinyezo: Ama-oats angukukhetha kwasekuseni okuhle kakhulu futhi aqukethe amavithamini namaminerali ahlukahlukene kakhulu. Inkomishi eyodwa (amagremu angama-81) iqukethe amagremu angama-46.9 wesitashi, noma isisindo esingu-57.9%.

9.Ufulawa Obushelele (57.8%)

Uma kuqhathaniswa nofulawa ocwengisisiwe, ufulawa ogcwele ukolweni unomsoco futhi uphansi esitashi. Lokhu kwenza kube inketho engcono ngokuqhathanisa.

Isibonelo, inkomishi eyi-1 (120 amagremu) kafulawa kakolweni ogcwele uqukethe ama-gramu angama-69 wesitashi, noma u-57.8% ngesisindo ().

Yize zombili lezi zinhlobo zikafulawa ziqukethe inani elifanayo lama-carbs aphelele, ukolweni ophelele unefayibha eningi futhi unomsoco. Lokhu kwenza kube inketho enempilo kakhulu zokupheka zakho.

Isifinyezo: Ufulawa wekolweni uphela ungumthombo omkhulu wefayibha nezakhamzimba. Inkomishi eyodwa (120 amagremu) iqukethe amagremu angama-69 wesitashi, noma u-57.8% ngesisindo.

Ama-Noodle asheshayo (56%)

Ama-noodle asheshayo angukudla okulula okuthandwayo ngoba kushibhile futhi kulula ukwenza.

Noma kunjalo, zicutshungulwa kakhulu futhi ngokuvamile zinomsoco ophansi. Ngaphezu kwalokho, ngokuvamile anamafutha amaningi kanye nama-carbs.

Isibonelo, iphakethe elilodwa liqukethe amagremu angama-54 ama-carbs nama-13.4 amagremu amafutha (32).

Iningi lama-carbs avela kuma-noodle asheshayo avela kusitashi. Iphakethe liqukethe u-47.7 amagremu wesitashi, noma u-56% ngesisindo.

Ngaphezu kwalokho, ucwaningo luye lwabonisa ukuthi abantu abadla ama-noodle asheshayo ngaphezu kokuphindwe kabili ngesonto banengozi enkulu yesifo se-metabolic, isifo sikashukela nesifo senhliziyo. Lokhu kubonakala kuyiqiniso ikakhulukazi kwabesifazane (,).

Isifinyezo: Ama-noodle asheshayo acutshungulwa kakhulu futhi aphezulu kakhulu kusitashi. Iphakethe elilodwa liqukethe u-47.7 amagremu wesitashi, noma u-56% ngesisindo.

11-14: Izinkwa Nemikhiqizo Yesinkwa (40.2-44.4%)

Isinkwa nemikhiqizo yesinkwa kungukudla okuvamile okuyisisekelo emhlabeni jikelele. Lokhu kufaka phakathi isinkwa esimhlophe, ama-bagel, ama-muffin amaNgisi nama-tortilla.

Kodwa-ke, eminingi yale mikhiqizo yenziwa ngofulawa ocolekileyo kakolweni futhi inamanani aphezulu we-glycemic index. Lokhu kusho ukuthi bangashesha ngokushesha ushukela wegazi lakho (11).

11. Ama-Muffin esiNgisi (44.4%)

Ama-muffin esiNgisi awuhlobo lwesinkwa oluyisicaba, luyindilinga oluvame ukuthosiwe bese luphakwa nebhotela.

I-muffin yesiNgisi esezingeni elijwayelekile iqukethe 23.1 amagremu wesitashi, noma i-44.4% ngesisindo (35).

12. AmaBagels (43.6%)

Ama-Bagels angumkhiqizo ovamile wesinkwa odabuka ePoland.

Ziphezulu nesitashi, zinikela ngama-38.8 amagremu nge-bagel enosayizi ophakathi, noma i-43.6% ngesisindo (36).

13. Isinkwa Esimhlophe (40.8%)

Njengofulawa ocolekileyo kakolweni, isinkwa esimhlophe senziwa cishe ngokukhethekile nge-endosperm kakolweni. Ngokulandelayo, inokuqukethwe okuphezulu kwesitashi.

Izingcezu ezimbili zesinkwa esimhlophe ziqukethe ama-20.4 amagremu esitashi, noma ama-40.8% ngesisindo (37).

Isinkwa esimhlophe naso sinemicu ephansi, amavithamini kanye namaminerali. Uma ufuna ukudla isinkwa, khetha inketho yokusanhlamvu okuphelele esikhundleni salokho.

14. AmaTortilla (40.2%)

Ama-tortilla awuhlobo lwesinkwa esincane, esicabalele esenziwe ngombila noma ukolweni. Badabuka eMexico.

I-tortilla eyodwa (amagremu angama-49) iqukethe amagremu ayi-19.7 wesitashi, noma ama-40.2% ngesisindo ().

Isifinyezo: Izinkwa ziza ngezindlela eziningi ezahlukene, kepha ngokuvamile zinesitashi esikhulu futhi kufanele zikhawulelwe ekudleni kwakho. Imikhiqizo yesinkwa efana nama-muffin esiNgisi, ama-bagels, isinkwa esimhlophe nama-tortilla aqukethe cishe i-40-45% isitashi ngesisindo.

15. Amakhekhe ama-Shortbread (40.5%)

Amakhukhi ama-Shortbread ayindlela yokwelashwa yaseScotland yakudala. Zenziwe ngokwesiko kusetshenziswa izithako ezintathu - ushukela, ibhotela nofulawa.

Futhi ziphezulu kakhulu kusitashi, zine-cookie eyodwa engu-12-gram equkethe u-4.8 amagremu wesitashi, noma i-40.5% ngesisindo ().

Ngokwengeziwe, qaphela amakhukhi wesikhashana wokuhweba. Zingaqukatha amafutha we-trans okufakelwayo, axhumene nezingozi eziphakeme zesifo senhliziyo, isifo sikashukela kanye namafutha esiswini (,).

Isifinyezo: Amakhukhi ama-Shortbread aphezulu ngesitashi, aqukethe u-4.8 amagremu esitashi ngekhukhi ngalinye, noma u-40.5% ngesisindo. Kufanele ubakhawulele ekudleni kwakho ngoba anama-calories amaningi futhi angaqukatha amafutha we-trans.

Ilayisi (28.7%)

Ilayisi ngukudla okuyisisekelo okusetshenziswa kakhulu emhlabeni ().

Iphakeme futhi ngesitashi, ikakhulukazi ngendlela engaphekiwe. Isibonelo, ama-ounces ayi-3.5 (amagremu ayi-100) erayisi elingavuthiwe aqukethe ama-gramu angama-80.4 ama-carbs, okuyi-63.6% yawo isitashi (43).

Kodwa-ke, lapho kuphekwa irayisi, okuqukethwe isitashi kwehla kakhulu.

Lapho kukhona ukushisa namanzi, ama-molecule esitashi amunca amanzi futhi avuvuke. Ekugcineni, lokhu kuvuvukala kweqa izibopho eziphakathi kwama-molecule esitashi ngenqubo ebizwa nge-gelatinization (44).

Ngakho-ke, ama-ounces ama-3.5 welayisi eliphekiwe aqukethe kuphela isitashi esingu-28.7%, ngoba irayisi eliphekiwe lithwala amanzi amaningi kakhulu (45).

Isifinyezo: Ilayisi yinto esetshenziswa kakhulu kunazo zonke emhlabeni. Iqukethe isitashi esincane uma siphekiwe, ngoba ama-molecule wesitashi amunca amanzi bese ehla ngesikhathi sokupheka.

Iphasta (26%)

IPasta wuhlobo lwe-noodle olwenziwa kakhulu ngokhula lwedurum. Iza ngezindlela eziningi ezahlukahlukene, njenge-spaghetti, i-macaroni ne-fettuccine, ukubala nje ezimbalwa.

Njengelayisi, i-pasta inesitashi esincane uma iphekwa ngoba igcizelela ukushisa namanzi. Isibonelo, i-spaghetti eyomile iqukethe isitashi esingu-62.5%, kuyilapho i-spaghetti ephekiwe iqukethe isitashi esingu-26% kuphela (46, 47).

Isifinyezo: IPasta iza ngezindlela eziningi ezahlukene.Iqukethe isitashi esingu-62.5% esimweni sayo esomile, kanye nesitashi esingu-26% esimweni saso esiphekiwe.

18. Ummbila (18.2%)

Ummbila ungenye yezinhlamvu zokusanhlamvu ezisetshenziswa kakhulu. Futhi inokuqukethwe kwesitashi okuphezulu kakhulu phakathi kwemifino ephelele (48).

Isibonelo, inkomishi eyodwa (141 amagremu) wezinhlamvu zommbila iqukethe 25.7 amagremu esitashi, noma isisindo esingu-18.2%.

Yize kuyimifino enesitashi, ummbila unomsoco kakhulu futhi ungeza kakhulu ekudleni kwakho. Icebe kakhulu i-fiber, kanye namavithamini namaminerali afana ne-folate, i-phosphorus ne-potassium (49).

Isifinyezo: Yize ummbila uphezulu ngesitashi, ngokwemvelo unefayibha ephezulu, amavithamini kanye namaminerali. Inkomishi eyodwa (141 amagremu) ezinhlamvu zommbila iqukethe 25.7 amagremu esitashi, noma isisindo esingu-18.2%.

19.Amazambane (18%)

Amazambane ahlukahluka ngokumangalisayo nokudla okuyisisekelo emindenini eminingi. Imvamisa ziphakathi kokudla kokuqala okufika engqondweni uma ucabanga ngokudla okunesitashi.

Kuyathakazelisa ukuthi amazambane aqukethe isitashi esiningi njengefulawa, izimpahla ezibhakiwe noma okusanhlamvu, kepha aqukethe isitashi esiningi kuneminye imifino.

Isibonelo, amazambane abhaki aphakathi nendawo (138 amagremu) aqukethe ama-24.8 amagremu esitashi, noma i-18% ngesisindo.

Amazambane ayingxenye enhle yokudla okunomsoco ngoba awumthombo omuhle kavithamini C, uvithamini B6, i-folate, i-potassium ne-manganese (50).

Isifinyezo: Yize amazambane ephezulu ngesitashi uma kuqhathaniswa nemifino eminingi, futhi acebile ngamavithamini namaminerali. Yingakho amazambane aseyingxenye enhle kakhulu yokudla okunomsoco.

Okusemqoka

Isitashi yi-carbohydrate eyinhloko ekudleni kanye nengxenye enkulu yokudla okuyisisekelo.

Ezidlweni zanamuhla, ukudla okunesitashi esiningi kuhlanjululwa kakhulu futhi kuphucwe imicu nezakhi. Lokhu kudla kubandakanya ufulawa ocolekileyo kakolweni, amabhegels kanye nofulawa wommbila.

Ukugcina ukudla okunempilo, zihlose ukunciphisa ukudla kwakho kulokhu kudla.

Ukudla okuphezulu okunesitashi esingahlanjululwa kuxhunyaniswa nengozi ephezulu yesifo sikashukela, isifo senhliziyo nokuzuza kwesisindo. Ngaphezu kwalokho, zingadala ukuthi ushukela wegazi uphume ngokushesha bese uwe kakhulu.

Lokhu kubaluleke kakhulu kubantu abanesifo sikashukela kanye nama-prediabetes, ngoba imizimba yabo ayikwazi ukususa kahle ushukela egazini.

Ngakolunye uhlangothi, imithombo ephelele, engasetshenziswanga yesitashi efana nofulawa wamabele, i-oats, amazambane nokunye okubalwe ngenhla akufanele kugwenywe. Yimithombo emikhulu ye-fiber futhi iqukethe amavithamini namaminerali ahlukahlukene.