Kunzwisisa kusagadzikana kwekatashiya hakusi nyore kana uchienzanisa nezvaunenge uchiziva pamusoro pezvakawanda. Tinoziva kuti starch yatinodya inochera pamitengo yakasiyana. Semuenzaniso, starch mu mbatatisi, zviyo, uye zvakabikwa zvinoshambadza zvikuru nokukurumidza. Asi zvimwe zvokudya zvekuwedzera, zvakadai sehairi, bhari, kana kuti yakareba yakagadzirwa mucheka mutsvuku, inodyiwa zvishoma nezvishoma uye inoita kuti shuga shoma shoma shoma iwedzere.
Kudzivisa starch chaizvoizvo kunofamba-famba kuburikidza nedumbu duku risina kudyiwa zvachose. Nenzira iyi, yakaita sefiber, uye pane dzimwe nguva inorondedzerwa uye yakanyorwa se fiber.
Chii Chinoita Kuti Vamwe Vashoma Vagadzikane?
Kune mhando ina dzekusagadzira starch:
- Starch iyo yakaoma kuti chirwere chekudya chiwane, kusvika kazhinji nokuda kwefiber "shell". Zviyo nemagumisi zvakagadzirwa zvakanaka ndeyomuenzaniso. Uyewo, mamwe mashizha akachinjwa, akadai seHi-Maize corn starch, ari mune zvose izvi uye zvinotevera.
- Zvimwe zvekudya, zvakadai semabhanana asina kuibva, mbatata yakasvibirira, uye plantains, dzine rudzi rwemashizha ayo emidzimu yedu yemagetsi isingagoni kuputsa.
- Zvishoma zvishoma zvinokonzera starch (inenge 5% yehuwandu) inobudiswa apo imwe yakadyiwa yakagadzirwa zvakagadzirwa, zvakadai semapatata uye mupunga, inobvumirwa kunonoka usati wadya.
- Yakagadzirwa neasitoni isingadi, yakagadzirwa nemakemikari akasiyana-siyana. Izvo hazvizivikanwe kana izvi zvakasara zvakagadzikana zvakafanana neaya mune mamwe mapoka matatu.
Zvizhinji zvekudya zvakagadzika zvine zvishoma zvishoma zvishoma zvinokonzera starch mavari.
Kurwisana Kwemashizha Kune Iko Koriyori Here?
Hongu, asi kwete nenzira yaunofunga, uye zvishoma kudarika yakagadziriswa yemashizha. Apo simashi inopinda inosvika pakoloni, inoshandiswa kupisa mafuta nemaabhakitiriya ikoko. Iyi nzira, inonzi kuvirisa, inobereka rudzi rune mafuta anonzi sho-chain chain fatty acids (SCFAs).
Ndiyo mafuta aya acidhi anobudisa akawanda emakoriyumu kubva kunotapira starch, uye zvizhinji zvezvibereko. SCFAs inogadzirwawo ne- soluble fiber uye oligosaccharides-ichi ndicho chikonzero nei pane zvimwe zvinyorwa zvekudya , zvimwe fiber inoratidzwa seine makori anowirirana nayo, asi aya makorikoni haasimudzi ropa glucose.
Batsirwa
Zvinoratidzika kuti kana zvanyanya kuidzidzwa, zvinowedzera kubudirira zviri kuwanika. Zvizhinji zvezviya zvinowanzoonekwa kune oligosaccharides uye fiberable fiber .
- Kudzivisa starch kunonyanya kusanganiswa nechimwe chikwata cheSCFA, chinonzi butyrate, chinochengetedza masero emakononi uye inosanganiswa nehuwandu hwemajeni (izvo zvinogona kukonzera kenza). Butyrate inodzivirirawo masero mune dzimwe nzira. Iyi ndeimwe yemasimba chaiwo emukoko wekusagadzikana pamusoro peoligosaccharides uye suluble fiber. Kuviriswa kwavo kunobereka kuchenesa, asi kwete pamatanho emashizha asina simba.
- Sezvimwe nezvimwe zvinogadziriswa fiber, starch ine simba inosanganiswa nekuwedzerwa kwemaminera akawanda, kunyanya calcium uye magnesium.
- Zvichida zvakanyanya kufadza kune vanhu vane nhau dzehuga, starch isingaiti inoita kunge ichivandudza insulin senitivity. Muchikamu chinonzi "chiitiko chechipiri chekudya," fiberable fiber uye starch ine simba inobatanidza nekuvandudzika kweglucose kushivirira pazuva rakatevera. Pane humwe uchapupu hwokuti izvi zvinokonzerwa nokuvapo kwekfupi chain chain fatty acids, uye ne peptide inobudiswa mukunyorera.
- Kudzivisa starch kunowedzera kuwedzera, zvichida chikamu kuburikidza nekubudiswa kwepeptidi yakasiyana (PYY).
- Kudzivisa starch consumption kunobatanidzwa nechepasi cholesterol uye triglyceride mazinga.
- Inokurudzira "zvakanaka" mabhakitiriya, uye inoderedza bhakitiriya "yakaipa" uye zvigadzirwa zvavo zvine chepfu.
- Inokurudzira marara nguva dzose.
- Kurwisa starch muchikafu kunosanganiswa nechingwa chiduku chemafuta mushure mekudya ikoko.
Zvokudya Zvine Kurwisa Starch
Nhairi ndiyo yakanakisisa yekudya zvokudya. Kunyange zvazvo mhando yehairi uye nzira yekugadzirira inokonzera zvakasiyana-siyana zvekusagadzikana kwemasti (mbeu dzesineni dzinowedzera glycemic), kazhinji, starch muhairi inofananidzwa zvakafanana pakati pezvishoma zvishoma zvakadyiwa zvakagadzirwa uye kusagadzikana kwezinga.
Cherechedza, zvisinei, izvo zvakagadzirwa seBeano, izvo zvinoita kuti kuwedzerwa kwebhinzi kuwedzere, kuchaderedzawo kuwanda kwemashizha.
Zvose, zvakakosha zviyo zvakakosha zvitubu zvemashizha. Iwashi mu pearl yebhari inenge inenge 12% isinganzwisisi uye 43% zvishoma-yekuchera. Bulgar gorosi uye zviyo zvakasvibirira ruvara jisi zvakafanana.
Iyo starch mu shirataki noodles inoratidzika seye fubha yakasanganiswa, asi inoratidzika kunge yakaswedera pedyo nesimba risina simba rinogadzirwa, kubva pane zvandinogona kutaura.
Hi-Maize corn starch inogonawo. Inogona kushandiswa kushandisa chikamu cheupfu muzvingwa zvakabikwa. Inobereka zvishoma zvishoma kubwinya. Rimwe bhuku rinowanikwa pana King Arthur Flour. Ikoko kunewo usingawani wegorosi starch nemimwe michina yakabatana. Handina kuverenga zvakanyanya kutsvakurudza pamigumisiro yavo.
Kunobva:
Brighenti, Furio et al. "Kuviriswa kwemakoloni emakinehydrates inotengeswa kunoita kuti pave nechiitiko chekudya kwechipiri." American Journal of Clinical Nutrition 83.4 (2006): 817-822.
Cummings, JH. "Uturu Hwakakura Hwezvokudya Nezvirwere: (monograph), December 1996, ISBN 2-930151-02-1.
Englyst, Klaus uye Englyst, Hans. "Carbohydrates Bioavailability." British Journal yezvokudya zvinovaka muviri 94 (2005): 1-11.
Englyst, Klaus, et al. "Glycemic index yezvokudya zvinorondedzerwa nehupenyu hwavo uye nokukurumidza glucose inowanika." British Journal of Nutrition. 89 (2003): 329-339.
Higgins, Janine. "Kurwisa Starch: Migumisiro yeMetabolic uye Inogona Kuita Utano Makomborero." Nhoroondo yeAOAC International 87 (2004): 761-8.
Higgins, Janine, et al. "Kuramba kushandiswa kwema starch kunokurudzira kuvharidzirwa kweputi." Nutrition uye Metabolism 1.8 (2004): 1743-7075.
Robertson, MD et al. "Kusati Nguva Yenguva Pfupi Yokushandiswa Kwekudzivisa Kutapira Kunowedzera Postprandial Insulin Kuchengetedza Mune Utano Hwakanaka." Diabetologia 46 (2003): 659-665.