Ama-carbohydrate amaningi owasebenzisayo, ngokwesibonelo, ubhontshisi, ama-macaroni namazambane akayona isitashi. Ezinye izinhlobo zesitashi zimelana nokugaya, yingakho igama elithi "isitashi esizinzile". Kodwa-ke, eminye imikhiqizo ethile equkethe inani elikhulu lesitashi esingamelana nesitashi. Ngaphezu kwalokho, isitashi esiphikelelayo ekudleni kuvame ukubhubhiswa ngesikhathi sokupheka.
Kungani ukumelana nokungamelana nesitabane?
Izenzo ezizinzile zesitashi kanye ne-fiber encibilikayo. Kuyasiza ukondla ama-bacterium awusizo emathunjini futhi kwandisa ukukhiqizwa kwama-acid amafutheki amafuphi, njenge-butirate. Ama-acitt ama-acitt amafushane adlala indima ebalulekile empilweni yepheshana lesisu.
Isibonelo, ezinye izifundo zibonisa ukuthi zisiza ukuvikela nokwelapha umdlavuza wekoloni. Ucwaningo lukhombisile ukuthi isitashi esimelana nesitashi singasiza ukwehlisa isisindo futhi siqinise impilo yenhliziyo. Kungathuthukisa futhi amazinga kashukela wegazi, ukuzwela kwe-insulin kanye nempilo yokugaya. Kuyathakazelisa ukuthi indlela yokulungiselela imikhiqizo equkethe isitashi ithinta okuqukethwe kwayo, ngoba ukupheka noma ukufudumeza kubhubhisa isitashi ezinzile kakhulu.
Isitashi asisibi kakhulu kune-fiber
Photo: Unsplisish.com.
Kodwa-ke, ungabuyisela isitashi esiqinile kweminye imikhiqizo, ubanikeze ukuphola ngemuva kokupheka. Ngezansi kunemikhiqizo engu-7 equkethe inani elikhulu lesitashi sokungamelana nalo.
1. Oats.
Oats - enye yezindlela ezilula kakhulu zokungeza isitashi ezingamelana ne-starch ekudleni kwayo. Amagremu ayikhulu we-oatmeal aphekiwe angaqukatha cishe ama-3.6 amagremu wesitashi esinesitashi. Ama-Oats, okusanhlamvu okuqinile, kubuye kucebe kuma-antioxidants. Nikeza ama-abilisiwe ama-Ov ukuze aphole amahora amaningi - noma ebusuku - kungakhuphula ngokwengeziwe ukuhanjiswa kwesitashi.
2. Ilayisi elibilisiwe futhi elibunjiwe
Ilayisi kungenye indlela engabizi futhi elula yokungeza isitashi esingamelana ne-starch ekudleni kwakho. Enye yezindlela zokupheka ezithandwayo ukulungiselela inkatho enkulu isonto lonke. Lokhu akugcini nje okwesindisa isikhathi, kepha futhi kukhulisa okuqukethwe kwesitashi esizinzile lapho irayisi epholile ngokuhamba kwesikhathi. Ilayisi elinsundu lingathandeka ngelayisi emhlophe ngenxa yokuqukethwe okuphezulu kwe-fiber kuyo. Ilayisi elinsundu libuye liqukethe izinto eziningi zokulandela umkhondo, njenge-phosphorus ne-magnesium.
3. Amanye okusanhlamvu
Okunye okusanhlamvu okuwusizo, njenge-sorghum nebhali, kuqukethe inani elikhulu lesitashi lesitashi. Yize ngezinye izikhathi okusanhlamvu kubhekwa njengengozi kwezempilo, okusanhlamvu kwemvelo kungaba ukwengezwa okunengqondo ekudleni kwakho. Akuwona kuphela umthombo omuhle kakhulu we-fiber, kodwa futhi aqukethe amavithamini kanye namaminerali abalulekile, anjengevithamini B6 ne-Selenium.
4. Ubhontshisi kanye ne-legumes
Ubhontshisi kanye ne-legumes aqukethe inani elikhulu le-fiber kanye nesitashi sesitashi. Zombili kumele zibe yi-clumsy futhi zifudumele ngokuphelele ukuze zisuse ama-lecctin kanye namanye ama-anti-nitrist. Ubhontshisi noma ama-legumes aqukethe cishe amagremu angu-1-5 wesitashi esinesitashi kuwo wonke amagremu ayi-100 ngemuva kokupheka. Imithombo emihle:
Ubhontshisi wePinto
Ubhontshisi Omnyama
ubhontshisi wesoya
I-Peas Garden
5. Isitashi se-potato eluhlaza
Isitashi samazambane yimpuphu emhlophe efana nefulawa ejwayelekile. Lona omunye wemithombo egxile kakhulu yesitashi esinesitashi, futhi cishe i-80% isitashi isitebekile kuyo. Ngalesi sizathu, udinga izipuni ezi-1-2 kuphela ngosuku. Isitashi samazambane kwesinye isikhathi sisetshenziswa njengomuntu omkhulu noma ongezwe ku:
-luhlazakisayo
Oats.
okusamasi ashubile
Kubaluleke kakhulu ukuthi ungashisi isitashi samazambane. Esikhundleni salokho, lungiselela isidlo, bese wengeza isitashi samazambane lapho isidlo siphola. Abantu abaningi basebenzisa isitashi se-crude potato njengesengezo sokwandisa okuqukethwe kwesitashi esingamelana nesitashi ekudleni kwaso.
6. Amazambane abilisiwe futhi apholile
Uma amazambane elungiselelwe kahle futhi ayinikele kupholile, kuzoba ngumthombo omuhle wesitashi esinesitashi. Kungcono ukuzilungiselela ngobuningi obukhulu bese ubanikeza amapholile okungenani amahora ambalwa. Ngemuva kokupholisa okuphelele, amazambane alungiselelwe azoqukatha inani elibalulekile lesitashishi lesitashi. Amazambane awona umthombo omuhle we-carbohyddrate kanye nesitashi esingamelana nawo, kepha futhi aqukethe izakhamzimba ezifana ne-potassium nevithamini C. Khumbula ukuthi amazambane awakwazi ukufudunyezwa. Esikhundleni salokho, zidle zibanda njengengxenye yamasaladi amazambane amaza amazakhiwo noma ezinye izitsha ezifanayo.
Kubhanana oluhlaza okonakaliswa okuningi okulwa nesitashi
Photo: Unsplisish.com.
7. Ubhanana oluhlaza
Ubhanana oluhlaza ungomunye umthombo omuhle kakhulu wesitashi esinesitashi. Ngaphezu kwalokho, amabhanana aluhlaza okotshani aphuzi ayifomu le-carbohydrate enempilo futhi aqukethe ezinye izakhamzimba, ezinjengevithamini B6, uvithamini C ne-fiber. Njengoba ubhanana uvuthwa, isitashi esingamelana nesitashi siphenduka ushukela olula, onjengokuthi:
i-fructose
uhlobo lwejuba
Sakhares
Ngakho-ke, kufanele uthenge ubhanana oluhlaza bese uwadla kungakapheli izinsuku ezimbalwa uma ufuna ukukhulisa ukusetshenziswa kwesitashi esilwa.