ʻAʻohe paʻakikī kaʻikeʻana i ka starch mānoanoa ke hoʻohālikeʻoe i ka mea āu iʻike mua ai e pili ana i nā starches. Uaʻike mākouʻo ka mākaʻai a mākou eʻai ai,ʻo ia ke hoʻopiliʻia ma nāʻano likeʻole. Eia kekahi laʻana,ʻo ka mākiko i ka'ailala, ka palaoa, a me nā mea i kāluaʻia, e noi wikiwiki ana. Akā naʻe,ʻoi aku ka mālie o nā meaʻai starchy, e like me ka beana, ka bale, a me ka laikiʻeleʻele lōʻihi, a hoʻonui i ka hanu koko.
Ke hele pololei nei ka mākikiko paʻa e hele i loko o ka'ōpū liʻiliʻi me ka liʻiliʻiʻole. Ma kēiaʻano, ua like me ka fiber, a ma kekahi mauʻano, ua hoʻonohonohoʻia a kapaʻiaʻo ka fiber.
He aha ka mea e hana ai i kahi palekana?
ʻEhāʻano o starch starch:
- ʻO Starch kahi paʻakikī no ka hana maʻamau, hiki pinepine i ka "shell." ʻO nā'ōpala a me nā lemu e hoʻomauʻia e hanaʻia. Eia kekahi,ʻo kekahi mau hōʻailona i hoʻololiʻia, e like me ka hikaʻo Kalo Maize, aia i loko o kēiaʻano a me ka mea e hiki mai ana.
- ʻO kekahi meaʻai, e like me nā maila unripe, nā'alalaaʻono, a me nā mea kanu, heʻano kāleka ka mea e hikiʻole ai i kā mākou mau enzymes digestive ke wāwahi.
- Hoʻopukaʻia ka mākiko starch (ma kahi o 5% o ka huina) i ka manawa e hoʻonaniʻia ai kekahi mau meaʻai i hoʻomoʻaʻia, e like me ka pālala a me ka raiki, i mua o kaʻaiʻana.
- ʻO ka starch kānalua i hanaʻia e nāʻano hana likeʻole. ʻAʻole iʻikeʻia inā he mau mea like nā mea hōʻailona me nā mea i loko o nā huiʻekolu.
ʻO ka hapa nui o nāʻai o ka mākīkī ka loaʻa iki o ka nui o ka starch starch i loko o ia mau mea.
Ua palekana ka mākaʻomaʻo kūpaʻa i nā calories?
ʻAe,ʻaʻole naʻe ma keʻano āu e noʻonoʻo ai, a emiʻole ma lalo o ke kūkiko mau. Ke hele ka māneka kūpaʻa i ke kolo, hoʻohanaʻia ia no ka wahie e ka huakī ma laila. ʻO kēia hana, i kapaʻia he kīhāpai, huahuaʻia kekahiʻano o nā momona i kapaʻia heʻaila momona liʻiliʻi (SCFAs).
ʻO kēia mau mea momona ka mea e hoʻopuka i ka nui o nā calorie mai ka starch maloʻo, a me nā pono he nui. Hoʻohana pūʻia ka SCFAs e nā fila a me nā oligosaccharides-ʻo ia ke kumu i hōʻikeʻia ai kekahi o nā kikoleʻa i kekahi mau calorie, akāʻaʻole kēia mau calo e hoʻokiʻekiʻe i ke koko glucose.
Nā pōmaikaʻi
Me he mea lā kaʻoi aku o ka hoʻonaʻauaoʻana, ua loaʻa nā hopena maikaʻi loa. ʻO nā mea he nui kēia mau mea i nā oligosaccharides a me ke kaula momona.
- Hoʻohui pūʻia ka mākaʻomaʻo kūpaʻa me kekahiʻano SCFA, i kapaʻia he butyrate, kahi palekana o nā pūnaelo colon a pili pū me ka liʻiliʻi o nā kino (hiki ke alakaʻi i ke kanesa). Akā, mālamaʻo Butyrate i nā pūnaewele ma nāʻano'ē aʻe. ʻO kēia kekahi o nā ikaika maoli o ka starch maloʻo ma luna o nā oligosaccharides a me ke filo. ʻO kā lākou kūpaʻaʻana e hana i ka pāʻani, akā,ʻaʻole ma ke kiʻekiʻe o ke starch starch.
- E like me kekahi mau mea'ē aʻe i hoʻopiliʻia, ua hoʻohuiʻia ka starch māliko me ka laweʻana aku i ka mineral, i ka nui o ka calcium a me ka magnesium.
- Malia paha he mea mahalo loa i nā poʻe me ke kō, e like me ke kūkiko kūpaʻa e hoʻonui i ka noʻonoʻo o ka insulin. I ka mea i kapaʻia "ka hopenaʻaiʻelua," e pili ana i ka wela kūpaʻa a me ke kūpaʻa kūpaʻa me ka palekana o ka glucose i ka lā aʻe. Aia kekahi mauʻike e hoʻonāʻia kēia ma muli o ke alo o ka waiʻona momona a me ka peptide i hanaʻia i loko o ka papa hana.
- ʻO ka mākikiko ikaika eʻoi aku ka māmāʻana o ka hoʻomana , ma kahi o ka hoʻokuʻuʻana i kahi peptide'ē aʻe (PYY).
- Hoʻopiliʻia ka'enekeneka ikaika me ka cholesterol haʻahaʻa a me nā kumu triglyceride.
- Hoʻoulu i ka hua "maikaʻi", a hoʻopau i ka huaʻino "ʻino" a me kā lākou huaʻona.
- Hoʻoulu i ka kuʻi o ka manawa.
- Hoʻopiliʻia ka mākiko kūpaʻa i ka meaʻai me ka momona momona ma hope o kēlāʻai.
Nā Meaʻai Me ka Starch Kūpaʻa
ʻO nā pīni ka meaʻai maikaʻi loa. ʻOiaiʻo kaʻano o nā pīni a me nā hana hoʻomākaukauʻana e hoʻololi ana i ka starch starch (ʻoi aku ka nui o nā pīkī kalo),ʻo keʻano,ʻo ka mākiko i loko o nā pīni e māhele māheleʻia ma waena o ka malolo mālie a me ke kūpaʻa starch.
Akā naʻe,ʻo nā huahana e like me Beano, ka mea e hoʻonui ai i ka māmā o ka beana, e hoʻemiʻia ka nui o ka starch starch.
ʻO nā'ōpala,ʻo nā huapalapala paʻaʻole, he mau kumu maikaʻi o ka starch. ʻO ka māka i loko o ka palaoa pale he 12% a kūleʻa a 43% haʻahaʻa. ʻO ka Bulgar ka palaoa a me ka laikiʻeleʻele lōʻihi.
Ua hoʻohālikeʻia ka māka i loko o ka herrataki noodle e like me ke filoli hiki ke hoʻohanaʻia, akā, uaʻano kokoke loa i ka starch starch i ka hoʻohuiʻia, mai ka mea hiki iaʻu ke haʻi aku.
ʻO ka hi-Maize kānā kānalua kekahi mea hiki. Hiki ke hoʻohanaʻia e pani i kahi o ka palaoa i loko o nā mea i hoʻomoʻaʻia. Hāʻawiʻia ka hua'ōlelo māmā. Aia kekahi punahele ma King Arthur Flour. Aia kekahi kānana kānā kūpaʻa a me nā huahana'ē aʻe. ʻAʻole au i heluhelu i ka nui o ka noiʻi e pili ana i kā lākou hopena.
Puna:
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Englyst, Klaus, et al. "Hōʻikeʻia ka hua'ōlelo Glycemic o nā hua o ka meaʻai ma o kā lākouʻike no ka wikiwiki a me ka maʻalahi o ka glucose." Ka Pelekānia Pelekānia o Nutrition. 89 (2003): 329-339.
ʻO Higgins, Janine. "Ke Starch Stretch: Nā Hoʻopaʻi Maika me nā Huakaʻi Ola Loa." Ka Nupepa o AOAC International 87 (2004): 761-8.
Higgins, Janine, a me al. "Hoʻouluʻia ka'inikena kūpaʻa i ka paleʻana lipid." Nutrition and Metabolism 1.8 (2004): 1743-7075.
Robertson, MD et al. "Ka hoʻohana muaʻana o ka Starch Resistant i ka Hoʻopiʻiʻana i ka Hopena o ka Hopena i nā Kauoha Ola." Diabetologia 46 (2003): 659-665.