Cov zaub mov twg muaj cov hmoov txhuv nplej siab resistant?

2024 Tus sau: Isabella Gilson | [email protected]. Kawg hloov kho: 2023-12-17 03:27

Tej zaum koj tau hnov txog kev txwv carb. Thiab hmoov txhuv nplej siab tsis cuam tshuam nrog kev noj qab haus huv. Txawm li cas los xij, nws tsis yog tsuas yog teeb meem xwb, tab sis kuj muaj txiaj ntsig. Qhov no yog resistant starch, los yog resistant. Nws cov txiaj ntsig zoo thiab cov peev txheej tau piav qhia hauv kab lus.

Qhov no yog dab tsi?

Resistant starch yog ib yam khoom uas tiv taus cov kua txiv hmab txiv ntoo. Nws kuj muaj lub npe indigestible. Cov txheej txheem digestive tseem ceeb tshwm sim hauv cov hnyuv me, qhov twg cov hmoov txhuv nplej siab tau zom. Resistant starch muaj cov khoom ntawm zaub fiber ntau thiab zom me ntsis. Lub cev tsis muaj cov enzymes uas zom nws.

Cov khoom no yog khoom noj rau cov plab hnyuv microflora - microbiome. Qhov no yog ib qho nyuaj carbohydrate uas hla tsis hloov ntawm txoj hnyuv me mus rau txoj hnyuv loj, qhov twg nws yog fermented los ntawm cov kab mob nrog cov fiber ntau tam sim no hauv cov zaub mov kom tso tawm cov khoom tseem ceeb - luv-chain fatty acids. Qhov tseem ceeb tshaj plaws yog butyric acid - butyrate. Nws muab cov khoom noj khoom haus rau lub plab zom mov thiab cov txiaj ntsig microflora, muajanti-inflammatory thiab anti-cancer nyhuv.

Qhib

Kev tshawb fawb xav txog cov khoom muaj txiaj ntsig ntawm cov hmoov txhuv nplej siab, suav nrog cov tshuaj tiv thaiv. Kev saib xyuas tshwj xeeb tau kos rau lawv ntau xyoo dhau los. Cov kws tshawb fawb kawm cov qog nqaij hlav hauv plab tau pom tias qee cov neeg thiab pab pawg neeg ntawm East Africa tau txo qis kev mob qog noj ntshav.

Cov neeg no muaj cov fiber ntau me me hauv lawv cov zaub mov, uas lub sijhawm ntawd yog lub ntsiab lus tseem ceeb ntawm kev tiv thaiv kab mob plab hnyuv. Thiab muaj ntau yam khoom noj uas muaj hmoov txhuv nplej siab. Cov no yog pob kws, bananas, qos yaj ywm qab zib, yams. Ntawm cov neeg no, tsawg tus neeg muaj ntshav qab zib, mob plawv thiab vascular. Tom qab ntawd nws tau pom tias yog vim li cas yog cov ntsiab lus siab ntawm cov hmoov txhuv nplej siab hauv cov khoom no. Tom qab ntawd, kev txaus siab rau nws tau nce, lawv qhov tseem ceeb thiab ntau yam cuam tshuam rau lub cev tau pom.

Nyob ntawm hmoov txhuv nplej siab

Cov zaub mov twg muaj cov hmoov txhuv nplej siab resistant? Qhov no yuav tau tham ntxiv. Koj yuav tsum xav txog qhov kev faib tawm ntawm cov khoom no. Resistant starch nyob rau hauv cov zaub mov yog cov nram qab no hom:

1. Thawj yog tam sim no nyob rau hauv cereals - tag nrho thiab ntxhib sib tsoo, noob, legumes, cag qoob loo. Nws tiv taus kev zom zaub mov vim nws koom nrog fiber ntau.
2. Qhov thib ob yog qos yaj ywm hmoov txhuv nplej siab, qos yaj ywm nyoos, txiv tsawb ntsuab. Lub cev zom nws tom qab kev kho cua sov. Tab sis tom qab nws, hmoov txhuv nplej siab tsis suav tias yog resistant thiab tsis muaj peev xwm ua kom muaj txiaj ntsig microflora.
3. thib peb yog boiledcov khoom noj starchy tom qab txias: nyob rau hauv qos yaj ywm, dawb thiab xim av mov, oatmeal. Lawv kuj nplua nuj nyob rau hauv pasta, legumes, paus qoob loo. Pom muaj nyob rau hauv tag nrho cov nplej thiab wholemeal breads.
4. Hom plaub yog tshuaj hloov pauv cov hmoov txhuv nplej siab. Nws yog tsim los ntawm pob kws. Cov khoom siv los tsim cov khoom lag luam, cov khoom ua tiav ib nrab.

Tus neeg noj qab nyob zoo yuav tsum noj thawj peb hom hmoov txhuv nplej siab. Tsuas yog lawv thiaj li muaj txiaj ntsig zoo rau lub cev.

khoom siv tau zoo

Resistant starch yog ib yam khoom muaj txiaj ntsig uas muaj ntau yam zoo:

1. Kev tu cov plab hnyuv microflora thiab kev tsim txom ntawm cov kab mob. Butyrate, uas tau tso tawm thaum lub sij hawm rhuav tshem cov hmoov txhuv nplej siab los ntawm cov enzymes ntawm cov kab mob uas muaj txiaj ntsig, yog zaub mov rau lawv. Cov txiaj ntsig microflora tsim, inhibits kev loj hlob ntawm cov kab mob.
2. Khoom noj khoom haus ntawm cov hnyuv. Butyrate muaj peev xwm saturate lub hlwb ntawm lub cev, ntxiv rau, nws yog lub ntsiab ntawm lub zog.
3. Kev koom tes hauv kev tswj cov ntshav qab zib. Qhov no yog qhov khoom tseem ceeb tshaj plaws. Resistant starches yog "qeeb" carbohydrates uas tawg los ntawm cov kab mob enzymes. Cov nyhuv ntawm cov tshuaj ntawm cov ntshav qab zib thiab insulin yog tam sim no tau kawm. Nws tau pom tias muaj cov khoom xyaw no hauv cov zaub mov normalizes qab zib ntawm tus nqi qis thiab ua rau muaj kev nkag siab zoo ntawm insulin. Qhov kev txiav txim ntawm starches yog ib qho tseem ceeb, raws li nws muab kev tiv thaivkab mob thiab kev noj qab haus huv.
4. Slimming. Ntxiv nrog rau cov fiber ntau thiab cov protein, cov khoom no muab kev ruaj khov thiab muaj calorie ntau ntau. Lub cev tau txais 2 kcal los ntawm 1 g ntawm cov hmoov txhuv nplej siab, thiab los ntawm digestible - 4.2 kcal. Cov hmoov txhuv nplej siab tau koom nrog hauv kev sib pauv ntawm cov khw muag roj.
5. Txhim kho qhov nqus thiab bioavailability ntawm cov pob zeb hauv av. Cov khoom tsim nyog, xws li calcium thiab hlau, muaj nyob rau hauv lub xeev khi, thiab yog li ntawd nyuaj rau zom. Ib tug neeg feem ntau ntsib qhov tsis txaus ntawm cov khoom no. Thaum lub sij hawm fermentation ntawm cov hmoov txhuv nplej siab, cov hnyuv microflora muab cov xwm txheej rau kev nqus ntawm cov zaub mov.
6. Txhim tiv thaiv kab mob. Butyrate muab khoom noj khoom haus rau cov hlwb ntawm cov hnyuv mucosa. Thiab lub cev no yog suav tias yog ib feem tseem ceeb ntawm lub cev tiv thaiv kab mob, vim tias muaj ntau lub cev tiv thaiv kab mob hauv nws cov mucosa ntau dua li tag nrho lub cev.
7. Txhim kho txoj hnyuv motility. Lub plab zom mov tsis xwm yeem, cem quav lossis raws plab yog txo los ntawm kev ntxiv cov hmoov txhuv nplej siab rau hauv cov zaub mov. Nws yog tsim nyog los tswj cov plab hnyuv microflora, uas yog tsim nyog rau kev noj qab nyob zoo digestion. Cov kab mob muaj txiaj ntsig tiv thaiv kab mob raws plab, tso cai rau koj tsim cov quav kom raug.
8. Kev tiv thaiv kab mob plab hnyuv. Qhov no yog lwm qhov laj thawj tseem ceeb rau noj cov zaub mov uas muaj cov hmoov txhuv nplej siab resistant. Vim yog kev puas tsuaj rau DNA ntawm cov kab mob hauv plab hnyuv thiab kev hloov pauv, cov qog nqaij hlav cancer tshwm sim. Nws tau raug tsim los ntawm kev noj cov butyrate tas li mus rau hauv txoj hnyuv, ib txoj haujlwm ntawm kev rhuav tshem tus kheej ntawm cov hlwb hloov pauv.

Cov khoom no yog muab nrog qhov tseebkev siv cov hmoov txhuv nplej siab resistant. Tsis yog txhua yam khoom muaj qhov cuam tshuam no. Cov khoom no tseem ceeb heev rau lub cev.

Qhov ntawd yog txhua qhov zoo ntawm cov hmoov txhuv nplej siab. Nws hloov tawm tias ua tsaug rau nws siv, tus neeg tswj hwm nws txoj kev noj qab haus huv, tiv thaiv nws tus kheej los ntawm ntau yam kab mob.

Yuav ua li cas ntxiv?

Cov zaub mov twg muaj cov hmoov txhuv nplej siab resistant? Pab tau yog qos yaj ywm thiab mov. Tab sis koj yuav tsum cia li boil lawv, thiab muab tso rau hauv lub tub yees rau ob peb teev. Qhov no siv rau legumes thiab lwm yam khoom noj starchy, xws li pasta. Cov qos yaj ywm mashed thiab ci qos yaj ywm yuav tsum tsis txhob muab tshem tawm ntawm kev noj haus, tab sis yuav tsum tsuas yog tso rau hauv tub yees xwb.

Nws yuav tsum tau coj mus rau hauv tus account tias thaum cov khoom sib xyaw ua kom sov, nws rov zoo li qub thiab poob nws cov khoom. Tab sis cov zaub mov siav thiab txias tsis tas yuav tsum tau haus txias. Nws yog qhov zoo tshaj los noj lawv me ntsis sov. Cov zaub mov tseem tuaj yeem ua kom sov txog chav sov ntawm nws tus kheej. Cov khoom noj txias muaj txiaj ntsig rau qhov hnyav dhau, lub cev siv calories ntxiv rau nws qhov cua sov.

Cov zaub mov twg muaj cov hmoov txhuv nplej siab dua li cov no? Nws kuj muaj:

• hauv oatmeal;
• whole grain thiab wholemeal bread;
• cag qoob loo - Jerusalem artichoke, qos yaj ywm qab zib, cassava.

Raws li kws kho mob, cov hmoov txhuv nplej siab muaj txiaj ntsig zoo rau lub cev. Koj yuav tsum noj taum ntau zaus. Ntxiv nrog rau cov hmoov txhuv nplej siab, lawv suav nrog cov zaub protein zoo. Tab sis rau qee tus neeg, legumes ua rau tsam plab. Raulawv zom tau zoo dua, tsau lawv ib hmo hauv dej ua ntej ua noj.

Nyob rau hauv Indian thiab Esxias cuisines, cov txuj lom asafoetida yog siv, uas pab txhawb kev zom ntawm legumes. Tab sis nws kuj yog muag hauv Russia. Legumes muaj kev sib raug zoo nrog cov zaub uas tsis muaj hmoov txhuv nplej siab, tshuaj ntsuab, koj tuaj yeem noj zaub thiab nqaij zaub xam lav nrog lawv.

Lwm qhov chaw

Ntau yam ntawm cov khoom no hauv cov txiv tsawb tsis tau siav, cov qos yaj ywm nyoos. Noj cov txiv hmab txiv ntoo thiab cov hmoov txhuv nplej siab tsis yog ib txwm xav tau, tab sis lawv tuaj yeem ntxiv rau oatmeal smoothies. Tseem tsis tau txiv tsawb tuaj yeem ntxiv rau cov txiv hmab txiv ntoo.

qos yaj ywm hmoov nplej tau tso cai ntxiv rau cov tais diav. Nws yog advisable siv 1 tbsp. l. ib hnub twg, nce qhov ntau npaum li cas rau 3 tablespoons rau qhov zoo tshaj plaws. Yog tias qhov no ua tsis tu ncua, cov txiaj ntsig zoo tshwm sim tom qab 1-2 lub lis piam, thaum muaj ntau ntawm butyrate accumulates hauv cov hnyuv. Hauv 1 st. l. hmoov txhuv nplej siab, muaj 8 g ntawm cov hmoov txhuv nplej siab resistant thiab yuav luag tsis muaj carbohydrates digestible. Nws yog ib qho tsim nyog yuav tau ua raws li cov cai - 40-45 g ib hnub twg, thiab kev noj ntau dhau ua rau muaj roj ntau ntxiv.

Ib qho kev daws teeb meem zoo tshaj plaws yog coj cov hmoov txhuv nplej siab rau hauv lawv daim ntawv ntuj. Yog li ntawd, koj yuav tsum noj boiled mov, qos yaj ywm, legumes, unripe bananas, paus qoob loo. Pab zaub xam lav nrog lentils, taum, qos yaj ywm. Cov khoom no muab tsis tau tsuas yog starch, tab sis kuj fiber thiab micronutrients. Yog tias lawv tsawg tsawg hauv cov khoom noj, koj yuav tsum tau nce tus nqi, noj ntau dua thiab cov khoom noj uas tsis tau ua tiav. Cesresistant starches thiab zaub fiber ntau yuav muab rau lub cev.

Hauv 1 nruab nrab txiv tsawb ntsuab muaj li 15 g ntawm cov khoom no, hauv 100 g ntawm cov oatmeal tsis noj - 10 g. Qhov zoo tshaj plaws ntawm cov khoom no yog muab thaum ua ke nrog cov nplej bran. Qhov no yog qhov tsim nyog rau qeeb fermentation ntawm cov hmoov txhuv nplej siab thiab nws cov concentration siab dua.

Qhov twg yog cov khoom siv tam sim no? Muaj cov hmoov txhuv nplej siab resistant nyob rau hauv buckwheat, uas yog sib npaug rau fiber. Nws ferments cov kab mob uas muaj txiaj ntsig nyob hauv cov hnyuv. Raws li qhov tshwm sim, kho cov kab mob luv luv fatty acids raug tso tawm.

Definition

Txoj kev los txiav txim siab cov hmoov txhuv nplej siab ntawm kev sib cuam tshuam ntawm iodine nrog cov hmoov txhuv nplej siab nrog kev tso tawm ntawm cov xim xiav. Tom qab ntawd kev npaj rau kev txheeb xyuas yog nqa tawm. Lugol txoj kev daws yog npaj: 2 g ntawm poov tshuaj iodide thiab 1.27 g ntawm iodine yuav tsum tau yaj nyob rau hauv 150 ml khob nyob rau hauv 100 ml ntawm distilled dej.

Qhov kev tshuaj ntsuam muaj nyob rau hauv kev siv cov tshuaj Lugol poob rau kev txiav tshiab ntawm cov khoom. Cov tsos ntawm xiav lossis dub-xiav xim qhia tias muaj cov hmoov txhuv nplej siab hauv cov khoom.

Kev noj haus

Qhov teeb meem nrog cov hmoov txhuv nplej siab yog tias hauv cov zaub mov ntuj nws muaj cov ntsiab lus siab ntawm ib txwm muaj. Kuj tseem muaj ntau ntawm cov khoom no hauv taum, ntsuab peas thiab lwm yam legumes. Resistant starch ntawm cov khoom noj muaj protein ntau yuav yog ib qho khoom muaj txiaj ntsig. Qhov tseem ceeb tshaj plaws yog cov khoom nrog nws noj tsis tu ncua.

Feem ntau, txoj cai yog cov khoom noj nyoos muaj cov hmoov txhuv nplej siab ntau dua li cov khoom noj kib lossis ci, thiab cov khoom noj kib muaj cov hmoov txhuv nplej siab ntau dua.txawv ntawm stewed los yog boiled. Qhov no lees paub tias zaub yuav tsum tau siav sai thiab yooj yim kom khaws cov hmoov txhuv nplej siab thiab cov vitamins.

Kev noj zaub mov muaj cov hmoov txhuv nplej siab ua rau koj ua kom lub cev saturate nrog cov khoom siv no. Koj tsuas yog yuav tsum ua raws li cov cai yooj yim:

1. Replenish cov kab mob zoo. Fermented zaub yog zoo tagnrho rau qhov no: sauerkraut, kimchi. Probiotic capsules kuj siv tau.
2. Koj yuav tsum siv butter. Nws muaj butyric acid, uas yog ib qho tseem ceeb rau cov kev mob ntawm txoj hnyuv.
3. Nws yog qhov tsim nyog kom "tsiaj fiber ntau" - cov khoom muaj txiaj ntsig zoo rau microflora. Qhov no yog daim tawv nqaij ntawm ntses, nqaij qaib, offal.
4. Maj mam nce koj cov khoom noj muaj fiber ntau zoo li celery, Brussels sprouts, asparagus.
5. Resistant starch yuav tsum tau sim ua qos yaj ywm hmoov. Ua ntej, siv 2 tablespoons ib hnub, thiab dhau sij hawm, coj cov khoom noj rau 3-4 tbsp. diav. Yuav diluted nyob rau hauv dej los yog tag nrho cov rog yogurt.

Nrog rau cov txiaj ntsig zoo ntawm cov khoom xyaw, insulin rhiab heev nce, cov ntshav qab zib txo qis, thiab cov kab mob hauv plab hnyuv txhim kho. Tom qab ntawd koj tuaj yeem sim lwm qhov chaw ntawm cov khoom siv: taum dub, txiv tsawb ntsuab, cashews, txiv laum huab xeeb.

Cov Cai Siv

qos yaj ywm hmoov txhuv nplej siab yog ib yam khoom pheej yig uas pom muaj nyob hauv cov khw muag khoom tsis tu ncua. Tab sis nyob rau hauv ib co khoom, qhov twg nws muaj yog qhia, nws yuav muaj "qos yaj ywmhmoov". Yog li ntawd, nws yog ib qho tseem ceeb uas yuav tau nyeem qhov muaj pes tsawg leeg ntawm lub pob. Yog tias koj yuav qos yaj ywm starch, koj yuav tsum xyuas kom meej tias nws tsis yog-GMO thiab ua los ntawm cov qos yaj ywm organic.

Cov khoom siv yog siv los ua cov kua ntses, stews, kua zaub, custards thiab puddings. Nws kuj tseem siv rau hauv gluten-dawb thiab Easter ci khoom. Yog tias qos yaj ywm starch yog siv los ua kua dej kub, ceev faj tsis txhob boil nws.

Hloov cov qos yaj ywm hmoov nplej, koj tuaj yeem xaiv qos yaj ywm hmoov. Nws muaj ib tug pronounced saj, hnyav kev ntxhib los mos. Arrowroot hmoov txhuv nplej siab yog suav tias yog ib qho khoom siv tau zoo uas muaj ntau yam khoom muaj txiaj ntsig. Non-GMO pob kws khoom yog gluten-dawb thiab nplua nuj nyob rau hauv cov as-ham. Nws yog qhov zoo tshaj plaws siv los ua cov khoom siv mis nyuj khov. Thiab arrowroot cuam tshuam zoo dua nrog cov kua qaub. Pob kws starch thiab arrowroot tuaj yeem siv los hloov cov qos yaj ywm hmoov nplej hauv qhov sib piv 1: 1.

Puas hmoov nplej no zoo rau sawv daws?

Nws tsis tuaj yeem noj los ntawm txhua tus. Nrog rau lub plab tsis zoo, koj yuav tsum txwv tsis pub noj cov zaub mov tsis muaj fiber ntau, thiab yog li cov hmoov txhuv nplej siab resistant.

Yog li, cov khoom no tsis yog cov khoom muaj txiaj ntsig nrog cov khoom fiber ntau. Nws yog qhov yuav tsum tau ua kom muaj qhov tsis tu ncua ntawm ib puag ncig sab hauv ntawm txoj hnyuv.