ʻO ke anuanu i kekahi mau meaʻai ma hope o ka hoʻomoʻa ʻana e hoʻonui i kā lākou starch resistant

Anter

• He aha ke kuʻina kūpaʻa?
• No ke aha he maikaʻi nou?
• ʻO ke anuanu i kekahi mau meaʻai ma hope o ke kuke ʻana e hoʻonui ai i ka starch kūpaʻa
• ʻUala
• Laiki
• Pasta
• Nā Mea ʻai ʻē aʻe
• Pehea e hoʻonui ai i kāu lawehala kūpale kūpale me ka ʻole o ka hoʻololi ʻana i kāu papaʻai
• Ka Laina Lalo

ʻAʻole hana ʻia nā carbs āpau like. Mai nā sugars i nā starches i ka fiber, loaʻa nā hopena ʻokoʻa i nā olakino ʻokoʻa i kou olakino.

ʻO ka starch resistant he karbona i manaʻo ʻia kekahi ʻano fiber (1).

ʻO ka hoʻonui ʻana i kāu lawe ʻana i ka starch kūpaʻa hiki ke lilo i mea maikaʻi no ka bacteria i loko o kou ʻōpū a me nā hunaola (,).

ʻO ka mea e mahalo ai, ua hōʻike ʻia ka noiʻi ʻana i ke ala āu e hoʻomākaukau ai i nā meaʻai maʻamau e like me kaʻuala, laiki a me pasta, e loli paha i ka ʻike o ka starch kūpaʻa.

E haʻi kēia ʻatikala iā ʻoe pehea e hoʻonui ai i ka nui o ka starch kūpaʻa i kāu papaʻai me ka loli ʻole i kāu mea e ʻai ai.

He aha ke kuʻina kūpaʻa?

Hana ʻia nā starches i nā kaulahao lōʻihi o ka glucose. ʻO Glucose ka hale nui o nā kalaka. ʻO ia pū kekahi kumu nui o ka ikehu no nā hunaola i kou kino.

ʻO nā starches nā carbs maʻamau i loaʻa i nā hua, uala, pīni, kānana a me nā meaʻai ʻē aʻe. Eia naʻe, ʻaʻole hana ʻia nā starches āpau i ke ala like i loko o ke kino.

Hoʻokiʻi ʻia nā starches maʻamau i ka glucose a komo i loko. ʻO kēia ke kumu e hoʻonui ai kāu glucose koko, a i ʻole ke kō kō, ma hope o ka ʻai ʻana.

Kūpono ke kūpale kūpaʻa i ka digestion, no laila ke hele nei i loko o nā ʻōpū me ka ʻole e wāwahi ʻia e kou kino.

Akā hiki iā ia ke wāwahi ʻia a hoʻohana ʻia e ka bacteria i kou ʻōpū nui.

Hoʻopuka pū kēia i nā waikawa momona momona pokole, hiki ke pōmaikaʻi i ke olakino o kāu mau hunaola.

ʻO nā kumu kiʻekiʻe o ka starch kūpale me nā uala, maiʻa ʻōmaʻomaʻo, nā legume, nā cashews a me nā ʻoka. Loaʻa kahi papa inoa piha maanei.

Hōʻuluʻulu Manaʻo: ʻO ka starch resistant he karbopa kūikawā ia e pale i ka digestion e kou kino. Manaʻo ʻia he ʻano fiber a hiki ke hāʻawi i nā pono olakino.

No ke aha he maikaʻi nou?

Hāʻawi ke starch resistant i kekahi mau pono olakino koʻikoʻi.

ʻOiai ʻaʻole i ʻeli ʻia e nā hunaola o kou ʻōpū liʻiliʻi, hiki i ka mea koʻohune i loko o ka ʻōpū nui e hoʻohana.

ʻO ka starch resistant he prebiotic, ʻo ia hoʻi kahi mea e hāʻawi i ka "ʻai" no nā bacteria maikaʻi i loko o kou ʻōpū ().

Paipai ka starch resistant i ka bacteria e hana i nā kaula momona momona pokole e like me ka butyrate. ʻO Butyrate ke kumu ikehu kiʻekiʻe no nā hunaola i loko o kou ʻōpū nui (,).

Ma ke kōkua ʻana i ka hana ʻana o ka butyrate, hāʻawi ka starch kūpale i nā hunaola o kou ʻōpū nui me kā lākou punahele i makemake ʻia o ka ikehu.

Hoʻohui ʻia, hiki i ka starch kūpale ke hoʻēmi i ka mumū a hoʻololi pono i ka metabolism o ka bacteria i loko o kou ʻōpū (,).

Alakaʻi kēia i nā ʻepekema e manaʻo he pāʻani paha ka starch kūpale i ka pale ʻana i ka maʻi ʻaʻai kolona a me nā maʻi ʻōpū.

Hiki iā ia ke hōʻemi i ka piʻi ʻana o ke kō i ke kō ma hope o ka pāʻina ʻana a hoʻomaikaʻi i ka ʻike o ka insulin, a i ʻole pehea ka lawe ʻana o ka hormone insulin i ke kō i loko o kāu mau hunaola (7,).

ʻO nā pilikia me ka ʻike insulin ka mea nui i ka maʻi diabetes type 2. ʻO ka hoʻomaikaʻi ʻana i ka pane o kou kino i ka insulin ma o ka meaʻai maikaʻi hiki ke kōkua i ke kaua ʻana i kēia maʻi (,).

Me nā pono kō kō ke kō, hiki i ka starch kūpale ke kōkua iā ʻoe e piha a ʻai i ka liʻiliʻi.

I hoʻokahi noiʻi, ua hoʻāʻo ka poʻe noiʻi i ka nui o ka ʻai a nā kāne makua olakino i hoʻokahi pāʻina ma hope o ka ʻai ʻana i ka starch kūpale a i ʻole kahi placebo. Ua ʻike lākou ua hoʻopau nā mea komo ma kahi o 90 mau calori ma hope o ka ʻai ʻana i ka starch kūpale ().

Hōʻike ka noiʻi ʻē aʻe i ka starch kūpaʻa e hoʻonui i nā manaʻo piha i nā kāne a me nā wahine (,).

ʻO ka piha a māʻona ma hope o ka pāʻina ʻana hiki ke kōkua i ka hōʻemi ʻana i ka loaʻa ʻana o ka calorie me ka loaʻa ʻole o nā manaʻo leʻaleʻa o ka wī.

Ma hope o ka manawa, hiki i ke starch kūpale ke kōkua iā ʻoe e lilo i ka paona ma ka hoʻonui ʻana i ka piha a me ka hōʻemi ʻana i ka ʻai o ka calorie.

Hōʻuluʻulu Manaʻo: Hiki i ka starch resistant ke hāʻawi i wahie no ka bacteria maikaʻi i loko o kou ʻōpū nui a hoʻomaikaʻi paha i ke kūpaʻa o ka insulin. Hāpai pū kekahi i nā manaʻo o ka piha a hiki ke alakaʻi i ka hōʻemi ʻana i ka ʻai.

ʻO ke anuanu i kekahi mau meaʻai ma hope o ke kuke ʻana e hoʻonui ai i ka starch kūpaʻa

Hoʻokumu ʻia hoʻokahi ʻano starch kūpale ke hoʻalili ʻia nā meaʻai ma hope o ke kuke ʻana. Kapa ʻia kēia kaʻina hana retrogradation starch (14, 15).

Kū i kahi wā e nalowale kekahi mau starches i kā lākou kumu kumu ma muli o ka hoʻomehana a kuke paha. Inā hoʻomaʻalili ʻia kēia mau popo, kūkulu ʻia kahi hanana hou (16).

Kūpono ka hanana hou i ka digestion a alakaʻi i nā pono olakino.

ʻO ka mea hou aʻe, ua hōʻike ʻia ka noiʻi e mau ana ka starch kūpale ma hope o ka hoʻomaʻamaʻa hou ʻana i nā meaʻai i hōʻalili ʻia ().

Ma o kēia mau ʻanuʻu, hoʻonui ʻia ka starch kūpale i nā meaʻai maʻamau, e like me kaʻuala, laiki a me pasta.

ʻUala

ʻO kaʻuala kahi kumu maʻamau o ka starchʻai i nā wahi he nui o ka honua (18).

Eia nō naʻe, nui ka hoʻopaʻapaʻa inā he olakino ko kaʻuala a ʻaʻole paha. Loaʻa paha kēia ma muli o ka helu o ka uala kiʻekiʻe glycemic index, kahi ana o ka nui o ka meaʻai e hoʻāla i nā pae kō kō ().

ʻOiai e pili ana ka ʻai ʻana o kaʻuala me ka piʻi nui o ka maʻi diabetes, hiki i kēia ke hana ʻia e nā ʻano hana e like me nā french fries ma mua o ka hoʻomoʻa ʻana a i ʻole ka ʻuala i hoʻomoʻa ʻia ().

Pehea ka hoʻomākaukau ʻana o kaʻuala i nā hopena i ke olakino. ʻO kahi laʻana, hiki i ka hoʻoluʻu uala ma hope o ka kuke ʻana ke hoʻonui i kā lākou nui o ka starch kūpaʻa.

Ua ʻike ʻia hoʻokahi noiʻi ʻana e hōʻoluʻolu ana kaʻuala i ka pō ma hope o ka kuke ʻana ʻana i pahu kolu i kā lākou mea paʻa kūpaʻa ().

Hoʻohui ʻia, ua hōʻike ʻia ka noiʻi ʻana ma 10 mau kāne makua olakino ʻo ka nui o ke kōkō kūpale i ka ʻuala i alakaʻi ʻia i kahi pane kō kō liʻiliʻi ma mua o nā carbs me ka ʻole starch kūpale ().

Laiki

Ua manaʻo ʻia ʻo ka laiki kahi meaʻai nui no kahi o 3.5 biliona mau kānaka ma ka honua holoʻokoʻa, a ʻoi aku paha ma mua o ka hapalua o ko ka honua heluna ().

ʻO ka laiki anuanu ma hope o ka kuke ʻana e hāpai i ka olakino ma ka hoʻonui ʻana i ka nui o ka starch kūpale i loaʻa.

Hoʻohālikelike kekahi haʻawina i ka laiki keʻokeʻo hou i kuke ʻia i ka laiki keʻokeʻo i kuke ʻia, hoʻomaʻalili ʻia no 24 mau hola a laila hoʻomaʻamaʻa hou ʻia. ʻO ka laiki i hoʻomoʻa ʻia a hoʻomaʻalili ʻia he 2.5 mau manawa o ka māno kūpaʻa e like me ka laiki ().

Ua hoʻāʻo pū kekahi nā kānaka noiʻi i ka mea i hana ʻia ke ʻai ʻia nā ʻano laiki ʻelua e 15 mau mākua olakino olakino. Ua ʻike lākou i ka ʻai ʻana i ka laiki i hoʻomoʻa ʻia a laila alakaʻi i kahi pane glucose liʻiliʻi o ke koko.

ʻOiai ʻoi aku ka nui o ka noiʻi i nā kānaka, ua ʻike ʻia kahi noiʻi ma nā ʻiole i ka ʻai ʻana i ka laiki i hoʻomehana pinepine ʻia a hoʻomaʻalili ʻia hoʻi i alakaʻi ʻia ai i ka liʻiliʻi o ke kaupaona a me ka haʻahaʻa kolesterol ().

Pasta

Hana pinepine ʻia ka pasta i ka hoʻohana ʻana i ka palaoa. Pau ia i ka honua holoʻokoʻa (, 26).

Nui iki ka noiʻi ʻana e pili ana i nā hopena o ka kuke ʻana a me ka pasta hōʻoluʻolu e hoʻonui ai i ka starch kūpaʻa. Eia nō naʻe, ua hōʻike ʻia kahi noiʻi ʻana i ka kuke ʻana a laila ka hōʻoluʻolu ʻana i ka palaoa i hiki ke hoʻonui i ka ʻike i ka starch kū ʻole.

Ua ʻike ʻia hoʻokahi noiʻi ua hoʻonui ʻia ka starch kūpale mai ka 41% a i ka 88% ke hoʻomehana ʻia a hoʻomaʻalili ʻia ka palaoa ().

Eia nō naʻe, hoʻohana pinepine ʻia ke ʻano o ka palaoa i kēia noi ʻana i ka berena ma mua o ka pasta, ʻoiai pili nā ʻano ʻelua palaoa.

Ma muli o ka noiʻi ʻana i nā meaʻai ʻē aʻe a me ka palaoa i hoʻokaʻawale ʻia, hiki nō ke hoʻonui ʻia i ka starch kūpaʻa e ka kuke ʻana a me ka pasta ʻoluʻolu.

Nānā ʻole, pono hou nā noiʻi e hōʻoia i kēia.

Nā Mea ʻai ʻē aʻe

Hoʻohui ʻia i kaʻuala, laiki a me pasta, hiki ke hoʻonui ʻia ka starch kūpale i nā meaʻai ʻē aʻe a i ʻole nā ​​mea hoʻohui e ke kuke ʻana a laila hoʻomaʻalili iā lākou.

ʻO kekahi o kēia mau meaʻai e komo pū me ka bale, ka pī, ka lihi a me nā pī ().

Pono nā noiʻi hou e hoʻoholo i ka papa inoa piha o nā meaʻai i kēia mahele.

Hōʻuluʻulu Manaʻo: Hoʻonui ʻia ka starch kūpale i ka laiki a me kaʻuala e ka hoʻoluʻu ʻana iā lākou ma hope o ka kuke ʻana. Hiki i ka hoʻonui ʻana i ka starch kūpaʻa ke alakaʻi i nā pane kō kō kō liʻiliʻi ma hope o ka ʻai ʻana.

Pehea e hoʻonui ai i kāu lawehala kūpale kūpale me ka ʻole o ka hoʻololi ʻana i kāu papaʻai

Ma muli o ka noiʻi, aia kahi ala maʻalahi e hoʻonui i kāu ʻai kūpaka kūpale me ka ʻole o ka hoʻololi ʻana i kāu papaʻai.

Inā ʻoe e ʻai mau i kaʻuala, raiki a me pasta, makemake paha ʻoe e noʻonoʻo i ke kuke ʻana iā lākou i hoʻokahi lā a ʻelua paha ma mua o kou makemake e ʻai iā lākou.

ʻO ke anuanu ʻana i kēia mau meaʻai i loko o ka pahu hau i ka pō a i ʻole no kekahi mau lā e hoʻonui paha i ka ʻike starch kūpaʻa.

Eia kekahi, e pili ana i ka ʻikepili mai ka laiki, ʻai a hoʻomoʻa ʻia nā meaʻai i ʻoi aku ka kiʻekiʻe o ka starch kūpaʻa ma hope o ka hoʻomaʻamaʻa ʻana ().

He ala maʻalahi kēia e hoʻonui ai i ka lawe ʻana o ka fiber ma muli o ka starch kūpaʻa i manaʻo ʻia he ʻano fiber (1).

Eia nō naʻe, manaʻo paha ʻoe e ʻono loa kēia mau meaʻai i kuke. I kēlā hihia, e ʻike i kahi kuʻikahi e kūpono iā ʻoe. Hiki iā ʻoe ke koho e hōʻoluʻolu i kēia mau meaʻai ma mua o ka ʻai ʻana, akā i nā manawa ʻē aʻe e ʻai ai iā lākou i moa hou.

Hōʻuluʻulu Manaʻo: ʻO kahi ala maʻalahi e hoʻonui i ka nui o ka starch kūpaʻa i kāu papaʻai e kuke i ka ʻuala, laiki a i ʻole pasta i hoʻokahi lā a ʻelua paha ma mua o kou makemake e ʻai iā lākou.

Ka Laina Lalo

ʻO ka starch resistant kahi pahu kūikawā no ka mea kūpaʻa ia i ka digestion a alakaʻi i kekahi mau pono olakino.

ʻOiai ʻoi aku ka nui o ka starch kūpaʻa o kekahi mau meaʻai ma mua o nā mea ʻē aʻe e hoʻomaka ai, ke ala e hoʻomākaukau ai i kāu meaʻai hiki ke hoʻopili i ka nui o ka mea i loaʻa.

Hiki paha iā ʻoe ke hoʻonui i ka starch kūpale i kaʻuala, laiki a me pasta ma ke anuanu ʻana i kēia mau meaʻai ma hope o ka kuke ʻana a hoʻomaʻamaʻa hou ʻana iā lākou ma hope.

ʻOiai ʻo ka hoʻomāhuahua ʻana i ka starch kūpaʻa i kāu papaʻai hiki ke loaʻa i kekahi mau pono olakino hiki ke loaʻa, aia kekahi mau ala ʻē aʻe e hoʻonui ai i kāu lawe fiber.

Ke hoʻoholo nei inā ʻaʻole paha e hoʻomākaukau i nā meaʻai i kēia ala ke hilinaʻi paha inā ʻoe e ʻai mau i ka lawa o ka fiber.

Inā loaʻa iā ʻoe ka nui o ka fiber, ʻaʻole pono paha ia i kāu pilikia. Eia nō naʻe, inā e ʻaʻa ʻoe e ʻai i ka fiber lawa, he hana paha kēia āu e makemake ai e noʻonoʻo.