19 Lijo Tse Holimo ho Starch

Litaba

• 1. Poone (74%)
• 2. Lijo-thollo tsa Rice Krispies (72.1%)
• 3. Li-Pretzel (71.3%)
• 4-6: Linoko (68-70%)
• 4. Millet Flour (70%)
• 5. Lero la Semela (68%)
• 6. Phofo e Tšoeu (68%)
• 7. Bakhaphi ba Letsoai (67.8%)
• Li-oats (57.9%)
• 9. Phofo e Tletseng ea Koro (57.8%)
• 10.Li-noodle tse Potlakileng (56%)
• 11-14: Lihobe le Lihlahisoa tsa Bohobe (40.2-444.4%)
• 11. Muffins ea Senyesemane (44.4%)
• 12.Bagels (43.6%)
• 13. Bohobe bo Bosoeu (40.8%)
• 14. Li-tortilla (40.2%)
• 15. Li-cookie tse khutšoane (40.5%)
• Reisi (28.7%)
• 17.Pasta (26%)
• Poone (18.2%)
• Litapole (18%)
• Ntlha ea Bohlokoa

Li-carbohydrate li ka aroloa ka mekhahlelo e meraro e kholo: tsoekere, fiber le starch.

Starches ke mofuta oa carb o sebelisoang haholo, ebile ke mohloli oa bohlokoa oa matla ho batho ba bangata. Lijo-thollo le meroho ea metso ke mehloli e tloaelehileng.

Starches e khetholloa e le li-carb tse rarahaneng, hobane li na le limolek'hule tse ngata tsa tsoekere tse kopaneng.

Ka tloaelo, li-carbs tse rarahaneng li nkuoa e le likhetho tse phetseng hantle. Setache sa lijo tse felletseng butle-butle se ntša tsoekere maling, ho fapana le ho baka hore tsoekere e maling e nyolohe ka potlako ().

Li-spikes tsa tsoekere maling li mpe hobane li ka u tlohela u khathetse, u lapile u bile u lakatsa lijo tse ngata tse nang le carb e ngata (2,).

Leha ho le joalo, li-starch tse ngata tseo batho ba li jang kajeno li hloekisitsoe haholo. Ha e le hantle li ka etsa hore maqhubu a tsoekere ea mali a hlabe ka potlako, leha a khethiloe e le li-carb tse rarahaneng.

Ke hobane li-starch tse ntlafalitsoeng haholo li hlobolisitsoe hoo e batlang e le limatlafatsi tsohle le fiber. Ka mantsoe a bonolo feela, li na le lik'hilojule tse se nang letho 'me li fana ka molemo o fokolang oa phepo.

Boithuto bo bongata bo bontšitse hape hore ho ja lijo tse nang le setache se ntlafalitsoeng ho amana le kotsi e kholo ea lefu la tsoekere la mofuta oa 2, lefu la pelo le boima ba 'mele (,,,).

Sengoliloeng sena se thathamisitse lijo tse 19 tse nang le starch e ngata.

1. Poone (74%)

Poone ea poone ke mofuta oa phofo e mahoashe e entsoeng ka ho sila lithollo tsa poone tse omisitsoeng. Ka tlhaho ha e na gluten, ho bolelang hore ho bolokehile ho jeoa haeba o na le lefu lena la celiac.

Le hoja poone e na le limatlafatsi tse ling, e na le li-carbs le starch tse ngata haholo. Senoelo se le seng (li-gram tsa 159) se na le ligrama tse 126 tsa carbs, tseo ligrama tse 117 (74%) e leng starch (8).

Haeba u khetha poone ea lijo-thollo, khetha lijo-thollo tse felletseng ho fapana le mefuta e senang likokoana-hloko. Ha poone e senngoa, e lahleheloa ke fiber le limatlafatsi.

Kakaretso: Cornmeal ke phofo e se nang gluten e entsoeng ka poone e omisitsoeng. Senoelo se le seng (159 grams) se na le ligrama tse 117 tsa starch, kapa 74% ka boima ba 'mele.

2. Lijo-thollo tsa Rice Krispies (72.1%)

Rice Krispies ke lijo-thollo tse tsebahalang tse entsoeng ka raese e halikiloeng. Ona ke motswako feela oa raese e ikhohomosang le peista ea tsoekere e thehoang ka libopeho tsa raese ea crispy.

Hangata li matlafatsoa ka livithamini le liminerale. 1-ounce (28-gram) e fanang ka litlhoko tsa hau tsa letsatsi le letsatsi tsa thiamine, riboflavin, folate, iron, le livithamini B6 le B12.

Seo se boletse, Rice Krispies e sebetsoa haholo ebile e phahame haholo ka setache. 1-ounce (28-gram) e sebeletsang e na le ligrama tse 20.2 tsa starch, kapa 72.1% ka boima ba 'mele (9).

Haeba Rice Krispies e le sejo se tloaelehileng ka tlung ea hau, nahana ka ho khetha mofuta o mong oa lijo tsa hoseng o phetseng hantle. U ka fumana lijo-thollo tse 'maloa tse phetseng hantle mona.

Kakaretso: Rice Krispies ke lijo-thollo tse ratoang tse entsoeng ka raese ebile li matlafalitsoe ka livithamini le liminerale. Li na le ligrama tse 20.2 tsa starch ka ounce, kapa 72.1% ka boima ba 'mele.

3. Li-Pretzel (71.3%)

Li-pretzel ke seneke se tloaelehileng se nang le starch e ntlafalitsoeng.

Sesebelisoa se tloaelehileng sa li-pretzel tse sothehileng (ligrama tse 60) se na le ligrama tse 42.8 tsa starch, kapa 71.3% ka boima ba 'mele (10).

Ka bomalimabe, li-pretzels hangata li etsoa ka phofo e hloekisitsoeng ea koro. Mofuta ona oa phofo o ka baka li-spikes tsa tsoekere maling 'me ea u siea u khathetse' me u lapile (11).

Habohlokoa le ho feta, khafetsa li-spikes tsa tsoekere maling li ka fokotsa bokhoni ba 'mele oa hau oa ho theola tsoekere ea mali ka katleho, hape e ka ba ea lebisa ho mofuta oa 2 lefu la tsoekere (,,).

Kakaretso: Li-Pretzel hangata li entsoe ka koro e hloekisitsoeng mme li ka etsa hore tsoekere ea mali ea hao e nyolohe kapele. Ho sebelisoa gram e 60 ea li-pretzel tse 10 ho na le ligrama tse 42.8 tsa starch, kapa 71.4% ka boima ba 'mele.

4-6: Linoko (68-70%)

Lipalesa ke lisebelisoa tsa ho baka tse tenyetsehang le lijo tse tloaelehileng.

Li hlaha ka mefuta e fapaneng e fapaneng, joalo ka mabele, nyalothe, koro le phofo e ntlafalitsoeng ea koro. Li boetse li na le starch ka kakaretso.

4. Millet Flour (70%)

Phofo ea nyalothe e entsoe ka ho sila peo ea nyalothe, sehlopha sa lithollo tsa khale tse nang le phepo e ntle.

Senoelo se le seng (119 grams) sa phofo ea nyalothe se na le ligrama tse 83 tsa starch, kapa 70% ka boima ba 'mele.

Phofo ea nyalothe le eona ha e na gluten ka tlhaho ebile e na le magnesium, phosphorus, manganese le selenium () tse ngata.

Perela nyalothe ke mofuta o hodileng ka ho fetisisa. Le ha perela nyalothe e na le phepo e ntle, ho na le bopaki bo bong ba hore e ka kena-kenana le ts'ebetso ea qoqotho. Leha ho le joalo, litlamorao ho batho ha lia hlaka, ka hona lithuto tse ling lia hlokahala (,,).

5. Lero la Semela (68%)

Semela ke lijo-thollo tsa khale tse matlafatsang tse entsoeng ka phofo ea mabele.

Senoelo se le seng (121 grams) sa phofo ea mabele se na le ligrama tse 82 tsa starch, kapa 68% ka boima ba 'mele. Le hoja e na le starch e ngata, phofo ea mabele ke khetho e ntle ho feta mefuta e mengata ea phofo.

Ke hobane ha e na gluten ebile ke mohloli o motle oa protheine le fiber. Senoelo se le seng se na le ligrama tse 10.2 tsa protheine le ligrama tse 8 tsa fiber ().

Ho feta moo, mabele ke mohloli o moholo oa li-antioxidants. Boithuto bo bontšitse hore li-antioxidants tsena li ka thusa ho fokotsa ts'oaetso ea insulin, ea fokotsa k'holeseterole ea mali hape ea ba le thepa ea likankere ((,,).

6. Phofo e Tšoeu (68%)

Koro ea koro e felletseng e na le likarolo tse tharo tsa bohlokoa. Lera le ka ntle le tsejoa e le branche, kokoana-hloko ke karolo ea thollo ea thollo, 'me endosperm ke phepelo ea eona ea lijo.

Phofo e tšoeu e etsoa ka ho hlobolisa koro eohle ea matlakala le kokoana-hloko ea eona e nang le limatlafatsi le fiber ().

Sena se siea feela endosperm, e silafalitsoeng hore e be phofo e tšoeu. Ka kakaretso e na le limatlafatsi tse ngata mme boholo ba eona e na le likhalori tse se nang letho ().

Ntle le moo, endosperm e fa phofo e tšoeu lintlha tse phahameng tsa starch. Senoelo se le seng (ligrama tse 120) tsa phofo e tšoeu se na le ligrama tse 81.6 tsa starch, kapa 68% ka boima ba 'mele (25).

Kakaretso: Phofo ea nyalothe, mabele le phofo e tšoeu ke tse atileng tse nang le starch e tšoanang. Har'a sehlopha, mabele ke a phetseng hantle ho feta, ha phofo e tšoeu e sa phele hantle 'me e lokela ho qojoa.

7. Bakhaphi ba Letsoai (67.8%)

Metsoako ea letsoai la letsoai kapa ea soda e tšesaane, e nang le lisekoere tse entsoeng ka phofo e ntlafalitsoeng ea koro, tomoso le soda. Batho ba tloaetse ho li ja haufi le sekotlolo sa sopho kapa chili.

Le ha mapolanka a letsoai a se na lik'hilojule tse ngata, a boetse a na le livithamini le liminerale tse tlase. Ho phaella moo, li na le starch e phahameng haholo.

Mohlala, ho fana ka li-crackers tse hlano tse tloaelehileng tsa letsoai (ligrama tse 15) ho na le ligrama tse 11 tsa starch, kapa 67.8% ka boima ba 'mele (26).

Haeba u thabela li-crackers, khetha tse entsoeng ka lithollo le lipeo tse 100% ka botlalo.

Kakaretso: Le ha li-crackers tsa letsoai e le seneke se tsebahalang, li na le limatlafatsi tse fokolang ebile li na le starch e ngata. Ho sebelisoa li-crackers tse hlano tse tloaelehileng tsa letsoai (ligrama tse 15) ho na le ligrama tse 11 tsa starch, kapa 67.8% ka boima ba 'mele.

Li-oats (57.9%)

Li-oats ke tse ling tsa lithollo tse phetseng hantle ka ho fetisisa tseo u ka li jang.

Li fana ka liprotheine tse ngata, faeba le mafura, hammoho le livithamini le liminerale tse fapaneng. Sena se etsa hore oats e be khetho e ntle haholo bakeng sa lijo tsa hoseng tse phetseng hantle.

Ho feta moo, liphuputso li bontšitse hore habore e ka u thusa ho theola boima ba 'mele, ea fokotsa tsoekere ea mali le ho fokotsa menyetla ea lefu la pelo (,,).

Empa leha e le e 'ngoe ea lijo tse phetseng hantle ka ho fetesisa ebile e le tlatsetso e ntle ho lijo tsa hau, li boetse li na le starch e ngata. Senoelo se le seng sa oats (ligrama tse 81) se na le ligrama tse 46.9 tsa starch, kapa 57.9% ka boima ba 'mele (30).

Kakaretso: Li-oats ke khetho e ntle ea lijo tsa hoseng 'me li na le livithamini le liminerale tse fapaneng haholo. Senoelo se le seng (ligrama tse 81) se na le ligrama tse 46.9 tsa starch, kapa 57.9% ka boima ba 'mele.

9. Phofo e Tletseng ea Koro (57.8%)

Ha e bapisoa le phofo e ntlafalitsoeng, phofo ea koro e felletseng e na le phepo e ntle ebile e tlase ka setache. Sena se e etsa khetho e ntle ha e bapisoa.

Mohlala, kopi e le 'ngoe (ligrama tse 120) ea phofo ea koro e felletseng e na le ligrama tse 69 tsa starch, kapa 57.8% ka boima ().

Le ha mefuta ka bobeli ea phofo e na le palo e lekanang ea li-carbs, koro e felletseng e na le fiber e ngata ebile e na le phepo e ntle. Sena se e etsa khetho e ntle haholo bakeng sa diresepe tsa hau.

Kakaretso: Phofo ea koro e felletseng ke mohloli o moholo oa fiber le limatlafatsi. Senoelo se le seng (ligrama tse 120) se na le ligrama tse 69 tsa starch, kapa 57.8% ka boima ba 'mele.

10.Li-noodle tse Potlakileng (56%)

Li-noodle tsa hang-hang ke lijo tse ratoang haholo hobane li theko e tlase ebile li bonolo ho li etsa.

Leha ho le joalo, li sebetsoa haholo 'me ka kakaretso ha li na limatlafatsi. Ho phaella moo, hangata li na le mafura a mangata le carbs.

Ka mohlala, pakete e le 'ngoe e na le ligrama tse 54 tsa carbs le ligrama tse 13.4 tsa mafura (32).

Boholo ba li-carb tse tsoang li-noodle tsa hanghang li tsoa ho starch. Pakete e na le ligrama tse 47.7 tsa starch, kapa 56% ka boima ba 'mele.

Ntle le moo, liphuputso li bontšitse hore batho ba jang li-noodle hanghang habeli ka beke ba na le kotsi e kholo ea ts'oaetso ea ts'oaetso, lefu la tsoekere le lefu la pelo. Sena se bonahala e le 'nete haholo ho basali (,).

Kakaretso: Li-noodle tsa kapele li sebetsoa haholo ebile li na le starch e ngata haholo. Pakete e le 'ngoe e na le ligrama tse 47.7 tsa starch, kapa 56% ka boima ba' mele.

11-14: Lihobe le Lihlahisoa tsa Bohobe (40.2-444.4%)

Lihobe le lihlahisoa tsa bohobe ke lijo tse tloaelehileng tsa mantlha ho potoloha le lefatše. Tsena li kenyelletsa bohobe bo bosoeu, bagels, limafine tsa Senyesemane le li-tortilla.

Leha ho le joalo, tse ngata tsa lihlahisoa tsena li entsoe ka phofo e ntlafalitsoeng ea koro ebile li na le lintlha tse phahameng tsa glycemic index. Sena se bolela hore ba ka hlaba tsoekere ea mali ka potlako (11).

11. Muffins ea Senyesemane (44.4%)

Li-muffin tsa Senyesemane ke mofuta oa bohobe bo sephara, bo chitja bo tloaetsoeng ho toasted le ho fuoa botoro.

Muffin ea Senyesemane e boholo bo tloaelehileng e na le ligrama tse 23.1 tsa starch, kapa 44.4% ka boima ba (35).

12.Bagels (43.6%)

Bagels ke sehlahisoa se tloaelehileng sa bohobe se qalileng Poland.

Li boetse li na le starch e phahameng, li fana ka ligrama tse 38.8 ka bagel e boholo bo mahareng, kapa 43.6% ka boima ba (36).

13. Bohobe bo Bosoeu (40.8%)

Joalo ka phofo ea koro e hloekisitsoeng, bohobe bo bosoeu bo entsoe ka mokhoa o ikhethileng ho tsoa ho endosperm ea koro. Ka lehlakoreng le leng, e na le litaba tse phahameng tsa starch.

Lilae tse peli tsa bohobe bo tšoeu li na le ligrama tse 20.4 tsa starch, kapa 40.8% ka boima ba (37).

Bohobe bo bosoeu le bona bo na le fiber e fokolang, livithamini le liminerale. Haeba u batla ho ja bohobe, khetha khetho ea lijo-thollo kaofela.

14. Li-tortilla (40.2%)

Li-tortilla ke mofuta oa bohobe bo bosesane bo bataletseng bo entsoeng ka poone kapa koro. Li tsoa Mexico.

Tortilla e le 'ngoe (ligrama tse 49) e na le ligrama tse 19.7 tsa starch, kapa 40.2% ka boima ba' mele ().

Kakaretso: Bohobe bo tla ka mefuta e fapaneng, empa ka kakaretso bo phahame ka setache 'me bo lokela ho lekanyetsoa lijong tsa hau. Lihlahisoa tsa bohobe tse kang limafine tsa Senyesemane, bagels, bohobe bo bosoeu le li-tortilla li na le starch e ka bang 40-45% ka boima ba 'mele.

15. Li-cookie tse khutšoane (40.5%)

Li-cookie tse khutšoane ke pheko ea khale ea Scotland. Ka tloaelo li entsoe ka ho sebelisa metsoako e meraro - tsoekere, botoro le phofo.

Li boetse li na le starch e phahameng haholo, e nang le cookie e le 'ngoe ea 12-gram e nang le ligrama tse 4.8 tsa starch, kapa 40.5% ka boima ba' mele ().

Ntle le moo, ela hloko li-cookie tse khutšoane tsa khoebo. Li kanna tsa ba le mafura a maiketsetso, a amanang le likotsi tse phahameng tsa lefu la pelo, lefu la tsoekere le mafura a mpeng (,).

Kakaretso: Li-cookie tse khutšoane li na le starch e ngata, e nang le ligrama tse 4.8 tsa starch ka cookie, kapa 40.5% ka boima ba 'mele. U lokela ho li fokotsa lijong tsa hau hobane li na le lik'hilojule tse ngata 'me li kanna tsa ba le mafura.

Reisi (28.7%)

Raese ke sejo se tloaelehileng se jeoang haholo lefatšeng ().

E boetse e na le starch e phahameng, haholo-holo ka mokhoa oa eona o sa phehoang. Mohlala, li-ounise tse 3.5 (100 grams) tsa raese e sa phehoang li na le ligrama tse 80.4 tsa carbs, tseo 63.6% ea tsona e leng starch (43).

Leha ho le joalo, ha raese e phehiloe, starch e theoha haholo.

Ha mocheso le metsi li le teng, limolek'hule tsa starch li monya metsi ebe lia ruruha. Qetellong, ho ruruha hona ho roba litlamo lipakeng tsa limolek'hule tsa starch ka ts'ebetso e bitsoang gelatinization (44).

Ka hona, li-ounise tse 3.5 tsa raese e phehiloeng e na le starch ea 28.7% feela, hobane raese e phehiloeng e na le metsi a mangata haholo (45).

Kakaretso: Reisi ke sejo se tloaelehileng se sebelisoang haholo lefatšeng. E na le starch e fokolang ha e phehiloe, hobane limolek'hule tsa starch li monya metsi ebe lia senyeha nakong ea ho pheha.

17.Pasta (26%)

Paseka ke mofuta oa noodle e atisang ho etsoa ka koro ea durum. E hlaha ka mefuta e fapaneng, joalo ka spaghetti, macaroni le fettuccine, ho bolela tse 'maloa feela.

Joalo ka raese, pasta ha e na starch e nyane ha e phehiloe hobane e chesa mocheso le metsi. Mohlala, spaghetti se ommeng se na le starch ea 62.5%, ha spaghetti e phehiloeng e na le starch ea 26% feela (46, 47).

Kakaretso: Paseka e tla ka mefuta e fapaneng. E na le starch ea 62.5% ka sebopeho sa eona se ommeng, le starch ea 26% ka sebopeho sa eona se phehiloeng.

Poone (18.2%)

Poone ke e 'ngoe ea lijo-thollo tse jeoang haholo. E boetse e na le sehlahisoa se phahameng ka ho fetisisa har'a meroho e felletseng (48).

Mohlala, kopi e le 'ngoe (141 grams) ea lithollo tsa poone e na le ligrama tse 25.7 tsa starch, kapa 18.2% ka boima ba' mele.

Le ha e le meroho e nang le setache, poone e na le phepo e ntle ebile ke tlatsetso e ntle lijong tsa hau. E ruile haholo ka faeba, hammoho le livithamini le liminerale tse joalo ka folate, phosphorus le potasiamo (49).

Kakaretso: Le ha poone e na le starch e ngata, ka tlhaho e na le fiber, livithamini le liminerale. Senoelo se le seng (141 grams) sa lithollo tsa poone se na le ligrama tse 25.7 tsa starch, kapa 18.2% ka boima ba 'mele.

Litapole (18%)

Litapole li feto-fetoha haholo ebile ke lijo tse tloaelehileng malapeng a mangata. Hangata ke tse ling tsa lijo tsa pele tse tlang kelellong ea hau ha u nahana ka lijo tse nang le setache.

Ho khahlisang, litapole ha li na starch e ngata joalo ka phofo, thepa e besitsoeng kapa lijo-thollo, empa li na le starch e ngata ho feta meroho e meng.

Mohlala, litapole tse halikiloeng tse boholo bo mahareng (138 grams) li na le ligrama tse 24.8 tsa starch, kapa 18% ka boima ba 'mele.

Litapole ke karolo e ntlehali ea phepo e nepahetseng hobane ke mohloli o moholo oa vithamine C, vithamine B6, folate, potasiamo le mankanese (50).

Kakaretso: Le ha litapole li na le setache se phahameng ha li bapisoa le meroho e mengata, li boetse li na le livithamini le liminerale tse ngata. Ke ka hona litapole e ntseng e le karolo e ntlehali ea phepo e nepahetseng.

Ntlha ea Bohlokoa

Starch ke k'habohaedreite e ka sehloohong lijong le karolo e kholo ea lijo tse ngata tse tloaelehileng.

Lijong tsa sejoale-joale, lijo tse nang le starch e ngata li hloekisoa haholo ebe li amohuoa fiber le limatlafatsi. Lijo tsena li kenyelletsa phofo e ntlafalitsoeng ea koro, bagel le poone ea poone.

Ho boloka phepo e nepahetseng, ikemisetse ho fokotsa lijo tseo u li jang.

Lijo tse nang le setache se hloekisitsoeng li hokahane le kotsi e kholo ea lefu la tsoekere, lefu la pelo le boima ba 'mele. Ntle le moo, li ka baka tsoekere maling ho hlaba kapele ebe li oa haholo.

Sena se bohlokoa haholo ho batho ba nang le lefu la tsoekere le li-prediabetes, hobane 'mele ea bona e sitoa ho tlosa tsoekere maling hantle.

Ka lehlakoreng le leng, mehloli e felletseng ea starch e joalo ka phofo ea mabele, habore, litapole le tse ling tse thathamisitsoeng kaholimo ha ea lokela ho qojoa. Ke mehloli e metle ea fiber mme li na le livithamini le liminerale tse fapaneng.