Isitashi esixhathisayo: Yiyo loo nto ilungile kwiThumbu

Isitashi esixhathisayo kuthiwa sineempembelelo ezahlukeneyo kunye nokuphucula impilo yamathumbu. Inokunceda nasekunciphiseni umzimba. Funda ukuba yeyiphi isitashi esichasayo ngokuchanekileyo, zeziphi iifom eziza kunye nendlela esinceda ngayo amathumbu.

Iitapile, irayisi okanye ipasta yangemini engaphambili azikho kumgqomo wenkunkuma, kodwa zisepleyitini kwakhona ngosuku olulandelayo! Ngenxa yokuba ziqulethe isitashi esichasayo (RS) - uhlobo olukhethekileyo lwesitashi olunokuba nefuthe elihle kwimpilo. Umzekelo, isitatshi esixhathisayo senziwa xa uvumela ukutya okuphekiweyo, okunesitatshi kuphole - emva kweeyure ezili-12. Ukupholisa kubangela ukuba ukwakheka kweekhemikhali zestatshi kutshintshe. Inxalenye yestatshi ekutyeni ikhazimla, ijike ibe sisitatshi esinganyangekiyo kwaye ngaloo ndlela singagayeki. Ngokusisiseko, le nkqubo idala uhlobo lwefiber yokutya. Nokuba ukufudumeza kwakhona ukutya emva koko, isitashi esixhathisayo sihlala ekutyeni. Kuthiwa kuneziphumo ezahlukeneyo ezilungileyo kwimpilo.

Iintlobo ezi-4 zestatshi esixhathisayo

Iingcali zezondlo zaqala zahlula phakathi kweentlobo ezi-4 ezahlukeneyo zesitatshi esixhathisayo:

• Uhlobo loku-1 (RS 1) sistatshi ekunzima ukuba ii-enzymes zokugaya zifikeleleke. Ifakwe kwiiseli eziphilileyo kwaye ngaloo ndlela ikhuselwe ekuthotyweni. Imizekelo: iinkozo ezigayiweyo, iimbotyi, imbewu. Iinkqubo ezifana nokusila okanye ukuhlafuna zingenza ukuba zetyiswe ngakumbi.
• Uhlobo 2 (RS 2): Iimolekyuli zesitashi kwigranule yesitashi zicwangciswe ngendlela ekhethekileyo. Imizekelo: iitapile ezikrwada, iibhanana ezingekavuthwa , ezinye iintlobo zombona, kunye neembotyi. Ukufudumeza kwenza olu hlobo lwestatshi esixhathisayo lugaywe.
• Uhlobo lwesi-3 (RS 3) lwesitatshi oluxhathisayo lufomu xa ukutya okufudunyeziweyo ngaphambili kuphola. Imizekelo: isonka, iitapile, irayisi, ipasta . Ezinye zesitatshi zihlengahlengisa kwaye ziqaqambe. Emva koko ii-enzymes zokugaya azikwazi ukuhlasela kwaye zisebenzise. Olu hlobo lwesitatshi esixhathisayo lubaluleke kakhulu kwimpilo yabantu.
• Udidi lwesi-4 (RS 4) sistatshi esisetyenziswa kushishino lokutya oluye lwatshintshwa ngokwekhemikhali. Imizekelo yiacetate, citrate okanye iphosphate starch . Ifumaneka kwezinye iziselo, izonka kunye nezinto ezibhakiweyo.

Isitashi esixhathisayo - uncedo ngokulahleka kwesisindo?

Ubunzima bomzimba wakho, umzekelo, bunokuxhamla kwixesha elide kuba isitatshi esixhathisayo sinokuba nefuthe elifanayo lokuzalisa njengefiber. Ke, inokuba ngumncedi osebenzayo ekunciphiseni ubunzima. Ngokuzenzekelayo, oku kusebenza nakwezinye ukutya okunesitatshi okufana nemifuno (iilentile, iiertyisi, iimbotyi) okanye iinkozo (rye, oats, barley).

Kufuneka kuqatshelwe, nangona kunjalo, ukuba umahluko wekhalori phakathi kokutya okutsha kunye nokufudunyezwa kwesitatshi awukho mkhulu kangako. Iingcali ziye zabala ukuba iitapile eziphekwe kusuku olungaphambili ziqulethe malunga ne-10% yesitatshi esincinci esincinci kunee-tubers ezisanda kuphekwa. Ukutya okushiyekileyo yonke imihla akuyondlela yodwa yokunciphisa umzimba. Ukuba ngokwenene ufuna ukunciphisa umzimba, awukwazi ukuphepha ukutya okunempilo kunye nokuzilolonga kunye nemidlalo emininzi.

Isitatshi esixhathisayo sixhasa impilo yamathumbu

Isitatshi esixhathisayo sikwanceda ukugcina amathumbu esempilweni. Isitashi sidlula emathunjini amancinci singathintelwa ngenxa yokuba asinakuhlaselwa yi-enzymes yokugaya kwaye ngoko asikwazi ukusetyenziswa. Ngoko ngokusisiseko isebenza njengefayibha yokutya. Isitashi esixhathisayo sifikelela kumathumbu amakhulu angagatywanga, apho izigidi zeebhaktheriya ezahlukeneyo cavort, umzekelo lactic acid kunye bifidobacteria. Ezi zi-kunye nezinye ii-microbes ezininzi - ziyinxalenye ebalulekileyo yezityalo zamathumbu.

Iibhaktheriya zisebenzisa istatshi esixhathisayo njengokutya kwemetabolism yazo. Bayaziqhekeza baze baziguqule zibe, phakathi kwezinye izinto, imichiza ebizwa ngokuba yibutyrate, ityuwa yebutyric acid. Le asidi ilula kakhulu, i-short-chain fatty acid. Iingcali zinika iziphumo ezahlukeneyo ezilungileyo kwi-butyrate. Eminye imizekelo:

I-Butyrate ngowona mthombo wamandla obalulekileyo kwiiseli ze-colon mucosa, ikhusela ekudumbeni kwaye ixhasa i-intestinal flora ephilileyo. I-short-chain fatty acids kuthiwa nayo inefuthe elihle kwizifo ezivuthayo ezifana ne-rheumatoid arthritis.

Kuthiwa iButyrate inefuthe elihle kumanqanaba eswekile yegazi . Inyuka ngokukhawuleza kwaye uvakalelo lwe-insulin lweeseli luyanda. Emva koko basabela ngcono kwi-insulin, ethi "ivule" iiseli njengevula umnyango wokufunxa iswekile.

Amafutha egazi, afana ne-cholesterol okanye i-triglycerides, inokuphenjelelwa ngokufanelekileyo. Nangona kunjalo, olu nxibelelwano lubonakaliswe kuphela kwizifundo zezilwanyana.

I-Butyrate inokuthintela ukuveliswa kwe-bile acids kwi-metabolism, ekucingelwa ukuba ivuselela umhlaza.

Kufuneka utye kangakanani istatshi esixhathisayo?

AmaJamani atya uqikelelo lwe-4 grams yestatshi esinganyangekiyo ngosuku. Nangona kunjalo, ukuthathwa akunakulinganiswa ngokuchanekileyo kuba zombini amanqanaba okutya kunye nokulungiswa kwawo ahluke kakhulu. Ngokuqhelekileyo, nangona kunjalo, umgaqo wesithupha uyasebenza: abo badla iziqhamo ezininzi, imifuno, iimveliso eziziinkozo ezipheleleyo kunye neembotyi zifunxa isitashi esixhathisayo kunomntu otya iimveliso ezicutshungulwayo.

Nokuba akukho ngcebiso zithile zokusetyenziswa kwesitatshi esixhathisayo: Ukusetyenziswa kuyacetyiswa ngokuqinisekileyo. Kufuneka ibe malunga ne-30 grams yefiber ngosuku - kubandakanywa nefiber ngendlela yesitashi esichasayo.

Ngoko yitya ifayibha eyaneleyo. Zifumaneka ngezixa ezikhulu koku kutya, umzekelo:

• Iimbotyi : Ezi ziquka iilentile, iimbotyi, iiertyisi, okanye iiertyisi. Ngokomyinge, babonelela ngaphezu kwe-7 grams yefiber nge-100 grams.
• Imifuno : Iikherothi, iipepile, i-beetroot, ikhaphetshu kunye nefennel ziqulethe phakathi kwe-2 kunye ne-5 grams yefiber nge-100 grams. Iisaladi, isuphu kunye nezityu ezenziwe ngemifuno etyebileyo kwifiber nazo ziyimithombo elungileyo yefiber. Utamatisi, i-zucchini okanye ukhukhamba, ngakolunye uhlangothi, iqulethe amanzi amaninzi kunye ne-fiber encinci (0.5 ukuya kwi-1 gram nge-100 grams).
• Isiqhamo : amaqunube, kodwa kunye neeapile kunye neebhanana
• Iimveliso zengqolowa ezipheleleyo : umzekelo isonka esipheleleyo sesonka kunye ne-rolls, i-muesli entsha yengqolowa kunye ne-oatmeal.
• Amandongomane nembewu.