Tose tinoziva kuti miriwo inobatsira muviri zvikuru. Vanachiremba nenyanzvi dzezvekudya vanoti, "Idya miriwo yakawanda." Asi waiziva here kuti miriwo yatinodya inogona kukamurwa kuita mapoka maviri makuru? Iyo miriwo ine starch yakawanda nemiriwo ine starch shoma. Zvose izvi zvine hutano hwakaenzana, asi kunzwisisa musiyano uripo pakati pezviviri izvi kunogona kubatsira zvikuru mukuzadzisa zvinangwa zvako zvehutano, zvakaita sekuderedza uremu uye kudzora chirwere cheshuga. Ngatitaurei nezvazvo nenzira iri nyore nhasi.
Kutanga, ngationei, miriwo iyi ine starch chii?
Sezvinoreva zita racho, miriwo iyi ine starch yakawanda kupfuura mimwe miriwo. Zvichitaurwa zviri nyore, starch imhando yemacarbohydrate. Muviri wedu unoiputsa kuita glucose kuti igadzire simba. Nokudaro, miriwo ine starch yakawanda ine makabhohaidhiretsi akawanda nemacalorie.
Asi usatya kunzwa izvozvo! Usafunge kuti, "Saka izvi hazvina kunaka kudya?" Muriwo uyu chikafu chine ma antioxidants, mavhitamini, uye maminerari. Saka zvinofanirwa kuverengerwa mukudya kune hutano.
Ndeipi miriwo ine starch yakawanda?
Mimwe yemiriwo inozivikanwa zvikuru yatinodya pasi rose nemunyika medu ndeyechikamu ichi.
- Mbatatisi chena
- Mbatatisi
- Mufarinya
- Chibage
- Pizi dzegirini
- Bhinzi dzeLima
- Squash yechando
- Maturnip
- Plantain
Saka unofanira kudya zvakawanda sei pane izvi?
Sezvo dzine makabhohaidhiretsi akawanda uye macalorie, zvakakosha kuti uzvidye zvine mwero. Izvi zvinonyanya kukosha kana uine chirwere cheshuga kana kuti uri kuedza kuderedza huremu. Zvinokurudzirwa kuti udye makapu mana kusvika matanhatu emuriwo une starch pasvondo. Zvisinei, kana uine chirwere chakadai sechirwere cheshuga, zvakanaka kutaura nachiremba wako nezvehuwandu hwakakunakira.
Zvino ngatitarisei miriwo isina sitachi.
Muriwo uyu une starch shoma. Kazhinji une magiramu mashanu emacarbohydrate pa "(chikamu)". Izvi zvinoreva kapu imwe chete yemashizha emiriwo kana hafu yekapu yemimwe miriwo.
Uyewo dzine macalorie mashoma, saka unogona kuzadza ndiro yako nemiriwo iyi ine hutano pasina kutya.
Ndeipi miriwo isina starch yakawanda?
Rondedzero iyi yakareba kwazvo. Mimwe miriwo yatinodya nguva dzose inowira muchikamu ichi.
- Kabichi, Kabichi yepepuru
- Eggplant
- Brokoli
- Sipinachi
- Bhinzi
- Gondo rinovava
- Gaka
- Madomasi
- Mhiripiri tsvuku (pepper tsvuku)
- Celery
- Asparagus
Ungadya zvakawanda sei pane izvi?
Zvinonzi munhu mukuru anofanira kudya makapu maviri kusvika matatu emuriwo pazuva. Chinhu chakanakisa chekuita ndechekuedza kuwana 75%, kana kuti zvikamu zvitatu muzvina, zvehuwandu hwemuriwo waunodya kubva mumuriwo usina starch yakawanda. Izvi zvinoreva kuti unogona kudya izvi kusvika waguta!
Rudzi rwesitachi "rwakanaka": Sitachi Inodzivirira
Heino chimwe chinhu chakakosha kwauri. Mimwe miriwo ine starch ine mhando yakakosha yestarch inonzi "Resistant Starch." Chinhu chakakosha nezvemhando iyi yestarch ndechekuti haigayiwe muura hwedu hudiki. Nokudaro, haikwidziridzi huwandu hweshuga muropa nekukasika.
Asi, sitachi iyi inoenda zvakananga muura hukuru, uko inoviriswa uye inova chikafu chakanaka chebhakitiriya rinobatsira muura hwedu.
Izvi zvine mabhenefiti akati wandei kwatiri:
- Inobatsira kudzora huwandu hweshuga muropa (glycemic control).
- Inodzivirira kuvimbiwa.
- Inoderedza huwandu hwecholesterol yakaipa.
- Kunzwa wakaguta kunobatsira kudzora kudya zvisina kufanira.
- Zvinobatsirawo kuderedza njodzi yekubatwa nekenza yemuura.
Ndezvipi zvekudya zvine starch yakawanda inodzivirira chirwere?
- Bhinzi
- Nyemba
- Nyemba
- Bhinzi dzegirini
- Shizha rebhanana
Heino chakavanzika chidiki: Kana ukabika miriwo ine starch wobva waisiya ichitonhorera usati wadya, huwandu hwestarch hunoramba kushandiswa hunowedzera. Semuenzaniso, kana uri kugadzira potato curry, bika mbatatisi zuva rapfuura, wodziisa mufiriji husiku hwese, wozobika mangwana acho. Kudziisazve hakuzokanganisi huwandu hwestarch inoramba kushandiswa.
Zvakavanzika zvehutano zvinoratidzwa neruvara rwemiriwo
Ingave ine starch yakawanda kana kuti isina fiber yakawanda, miriwo yese yakazara nezvinovaka muviri uye ma antioxidants zvinodiwa nemiviri yedu. Kudya kwakapfuma mune ma antioxidants kunogona kuderedza njodzi yezvirwere zvakawanda, zvakaita sechirwere chemwoyo nekenza. Zvakakosha kudya miriwo yakasiyana-siyana nekuti ruvara rwega rwega runopa mhando yakasiyana ye antioxidant. Ngationei kuti sei.
| Ruvara rwemuriwo | Mabhenefiti makuru |
|---|---|
| Tsvuku (semuenzaniso madomasi, beet) | Inoderedza njodzi yeBP yakakwira, cholesterol yakakwira, uye tsinga dzakavharika. Inobatsira kudzivirira kenza uye mashandiro ehuropi. |
| Bhuruu nepepuru (semuenzaniso eggplant, kabichi yepepuru) | Inobatsira kudzivirira kenza, sitiroko, uye chirwere chemwoyo. Yakakosha pakukwegura kwakanaka uye kurangarira. |
| Girini (semuenzaniso sipinachi, broccoli, kale) | Inodzivirira macular degeneration. Inodzivirira kenza necholesterol yakaipa. Yakapfuma mu folate, iyo inokosha kuna amai vane pamuviri. |
| Orenji neyero (semuenzaniso makarotsi, manhanga, mbatatisi) | Inodzivirira zvirwere zvemwoyo, inovandudza kuona, inosimbisa masoja emuviri uye inobatsira kuvaka mapfupa akasimba. |
| Chena (semuenzaniso koliflower, hanyanisi, gariki) | Inobatsira kuti masoja emuviri ashande zvakanaka. Inodzivirira mamwe marudzi egomarara. Inobatsira kuderedza cholesterol yakaipa uye BP yakakwira. |
Mimwe mibvunzo yaungave nayo
1. Ndeipi miriwo ine starch yatinofanira kudzivisa kudya?
Muriwo mutsva usina kugadzirwa une starch wakakunakira zvikuru. Kunyangwe uine chirwere cheshuga kana kuti uri kuedza kuderedza huremu, haufanirwe kurega kuudya zvachose. Asi pane zvimwe zvinhu zvaunofanira kudzivisa . Izvi zvikafu zvakakangwa, zvakagadzirwa nezvinhu zvine mafuta akawanda zvakaita semasosi, bota, uye chizi. Semuenzaniso, zvinhu zvakaita semafrench fries nemapotato chips.
2. Nzungu muriwo une starch here?
Ehe. Nyemba dzinoonekwa semuriwo une starch. Dziri mumhuri yembeu. Iyi imhuri imwechete nebhinzi nenyemba.
3. Ndeipi miriwo ine starch yakawanda?
Mbatatisi chena nechibage ndizvo zvekudya zvine starch yakawanda. Mbatatisi yepakati nepakati inogona kuva nemagiramu anopfuura makumi matatu estarch. Kapu yechibage chakabikwa ine magiramu angangoita makumi matatu estarch.
Mharidzo Yekuenda Nayo Kumba
- Muriwo une starch neusiri starch zvakanaka kwazvo pahutano hwako. Zvese zvinopa muviri wedu chikafu chinovaka muviri uye zvinotidzivirira kubva kuzvirwere.
- Muriwo une starch (senge mbatatisi, mbatatisi, uye mufarinya) une macalorie akawanda uye makabhohaidhiretsi, saka zvakakosha kuti uzvidye zvine mwero.
- Zadza ndiro yako yakawanda nemiriwo isina sitachi yakawanda (senge makabheji, sipinachi, nemagaka). Izvi zvakachengeteka kudyiwa.
- Kuti uwane mhedzisiro yakanaka, pane kungodya muriwo weruvara rumwe chete, isa miriwo yakasiyana-siyana ine mavara, senge mavara emuraraungu, mukudya kwako.
- Kana uine chirwere, chakadai sechirwere cheshuga kana kufuta, kuchenjera kubvunza chiremba wako nezvekudya kwakakodzera uye migove yako.
💬 Comments (0)
Hapana zvakataurwa parizvino. Isa mhinduro yako pano kekutanga.
Wedzera zvaunofunga