Zakudyazi za Shirataki: Zero-Calorie 'Chozizwitsa' Zakudyazi

Zamkati

• Kodi Shirataki Zakudyazi Ndi Chiyani?
• Mkulu mu CHIKWANGWANI viscous
• Itha Kukuthandizani Kuti Muchepetse Kunenepa
• Mungachepetse Magazi A shuga ndi Insulin
• Mutha Kutsitsa Cholesterol
• Athandize Kudzimbidwa
• Zotsatira zoyipa
• Momwe Mungawaphikire
• Shirataki Macaroni ndi Tchizi
• Mfundo Yofunika Kwambiri

Timaphatikizapo zinthu zomwe timaganiza kuti ndizothandiza kwa owerenga athu. Ngati mutagula maulalo omwe ali patsamba lino, titha kupeza ndalama zochepa. Nayi njira yathu.

Zakudyazi za Shirataki ndi chakudya chapadera chomwe chimadzaza kwambiri koma ma calories ochepa.

Zakudyazi ndizambiri mu glucomannan, mtundu wa fiber womwe uli ndi maubwino osangalatsa azaumoyo. M'malo mwake, glucomannan yawonetsedwa kuti imapangitsa kuti muchepetse m'maphunziro ambiri.

Nkhaniyi ikufotokoza zonse zomwe muyenera kudziwa zamankhwala a shirataki, kuphatikiza maubwino ndi malangizo ophika.

Kodi Shirataki Zakudyazi Ndi Chiyani?

Zakudyazi za Shirataki ndizotuwa zoyera, zoyera. Nthawi zambiri amatchedwa Zakudyazi zozizwitsa kapena Zakudyazi za konjac.

Zimapangidwa kuchokera ku glucomannan, mtundu wa fiber womwe umachokera muzu wa chomera cha konjac.

Konjac imakula ku Japan, China ndi Southeast Asia. Lili ndi ma carbs ochepa osungunuka - koma ma carbs ake ambiri amachokera ku glucomannan fiber.

"Shirataki" ndi Chijapani chotanthauza "mathithi oyera," omwe amafotokoza mawonekedwe osalala a Zakudyazi. Amapangidwa posakaniza ufa wa glucomannan ndi madzi wamba ndi madzi a laimu pang'ono, omwe amathandiza Zakudyazi kukhala ndi mawonekedwe.

Chosakanizacho chimaphika kenako chimapangidwa kukhala Zakudyazi kapena zidutswa zonga mpunga.

Zakudyazi za Shirataki zili ndi madzi ambiri. M'malo mwake, ali pafupifupi 97% madzi ndi 3% glucomannan fiber. Amakhalanso ndi ma calories ochepa ndipo alibe ma carbs osungunuka.

Mitundu yambiri yotchedwa tofu shirataki Zakudyazi ndizofanana kwambiri ndi Zakudyazi zachikhalidwe za shirataki, koma ndikuwonjezera tofu yomwe imapereka ma calories owonjezera komanso ma carbs ochepa.

Zakudyazi za Shirataki ndi chakudya chochepa kwambiri chopangidwa kuchokera ku glucomannan, mtundu wa fiber womwe umapezeka mu chomera cha Asia konjac.

Mkulu mu CHIKWANGWANI viscous

Glucomannan ndi chingwe chowoneka bwino kwambiri, chomwe ndi mtundu wa zinthu zosungunuka zomwe zimatha kuyamwa madzi kuti apange gel.

M'malo mwake, glucomannan imatha kuyamwa kupitirira 50 kulemera kwake m'madzi, monga zikuwonekera m'madzi a shirataki 'am'madzi okwera kwambiri ().

Zakudyazi zimadutsa m'thupi lanu pang'onopang'ono, zomwe zimakuthandizani kuti mukhale okhutira ndikuchepetsa kuyamwa kwa michere m'magazi anu ().

Kuphatikiza apo, fiber yooneka ngati viscous imagwira ntchito ngati prebiotic. Amadyetsa mabakiteriya omwe amakhala m'matumbo anu, omwe amadziwikanso kuti zomera zam'mimba kapena microbiota.

M'matumbo anu, mabakiteriya amapangira ulusi muzithunzithunzi zazifupi zamafuta, zomwe zimatha kulimbana ndi kutupa, kulimbikitsa chitetezo chamthupi komanso kupereka zina zathanzi (,,).

Kafukufuku waposachedwa wa anthu akuti kuwotcha glucomannan ku mafuta amfupi-acids kumatulutsa kalori imodzi pagalamu ya fiber ().

Popeza pafupifupi 4-ounce (113-gramu) yotumizira Zakudyazi za shirataki imakhala pafupifupi 1-3 magalamu a glucomannan, kwenikweni ndi chakudya chopanda kalori, chopanda carb.

Glucomannan ndi chingwe chowoneka bwino chomwe chimatha kugwira pamadzi ndikuchepetsa chimbudzi. Mu colon yanu, imawira mafuta amchere amfupi omwe amatha kupindulitsa.

Itha Kukuthandizani Kuti Muchepetse Kunenepa

Zakudyazi za Shirataki zitha kukhala chida champhamvu chochepetsera thupi.

Zipangizo zawo zotchedwa viscous fiber zimachedwetsa kutaya m'mimba, chifukwa chake mumakhala okhutira nthawi yayitali ndikumatha kudya pang'ono (7,).

Kuphatikiza apo, kutulutsa ulusi wazitsulo zamafuta ang'onoang'ono kumatha kuyambitsa kutulutsa kwa m'matumbo komwe kumawonjezera kukhutira ().

Kuphatikiza apo, kutenga glucomannan musanadye ma carbs ambiri kumawoneka kuti kumachepetsa kuchuluka kwa mahomoni a njala ghrelin ().

Kuwunikanso kumodzi kwamaphunziro asanu ndi awiri kunapeza kuti anthu omwe amatenga glucomannan kwa milungu 4-8 adataya mapaundi 3-5 (1.5-2.5 kg) ().

Pakafukufuku wina, anthu omwe adatenga glucomannan okha kapena ndi mitundu ina ya michere adataya kulemera kwambiri pazakudya zochepa, poyerekeza ndi gulu la placebo ().

Pakafukufuku wina, anthu onenepa kwambiri omwe amatenga glucomannan tsiku lililonse kwamasabata asanu ndi atatu adataya makilogalamu 5.5 osadya pang'ono kapena kusintha machitidwe awo olimbitsa thupi ().

Komabe, kafukufuku wina wamasabata asanu ndi atatu sanawone kusiyana pakati pakuchepa pakati pa anthu onenepa kwambiri komanso onenepa kwambiri omwe amatenga glucomannan ndi iwo omwe sanachite (13).

Popeza maphunzirowa adagwiritsa ntchito magalamu 2-4 a glucomannan mu piritsi kapena mawonekedwe owonjezera omwe amatengedwa ndi madzi, Zakudyazi za shirataki zitha kukhala ndi zotsatirapo zofananira.

Komabe, palibe maphunziro omwe amapezeka pamankhwala a shirataki makamaka.

Kuphatikiza apo, nthawi imatha kugwira ntchito. Mankhwala a Glucomannan amatengedwa mpaka ola limodzi asanadye, pomwe Zakudyazi ndi gawo la chakudya.

Glucomannan imalimbikitsa kukhutira ndi zomwe zingayambitse kuchepa kwa kalori ndikuchepetsa thupi.

Mungachepetse Magazi A shuga ndi Insulin

Glucomannan yawonetsedwa kuti imathandizira kutsitsa shuga m'magazi mwa anthu omwe ali ndi matenda ashuga komanso insulin kukana (,,,,).

Chifukwa ma fiber operewera amachepetsa kutaya kwa m'mimba, shuga m'magazi komanso milingo ya insulin imakwera pang'onopang'ono pamene michere imalowa m'magazi anu ().

Pakafukufuku wina, anthu omwe ali ndi matenda a shuga amtundu wa 2 omwe adatenga glucomannan kwa milungu itatu adachepetsa kwambiri fructosamine, yomwe imadziwika ndi shuga ().

Pakafukufuku wina, anthu omwe ali ndi matenda a shuga amtundu wa 2 omwe adamwa mlingo umodzi wa glucomannan asanamwe shuga anali atatsitsa shuga m'magazi patadutsa maola awiri, poyerekeza ndi magazi awo atagwidwa ndi placebo ().

Zakudyazi za Shirataki zimachedwetsa kutaya m'mimba, zomwe zingathandize kupewa ma spikes a shuga mukatha kudya.

Mutha Kutsitsa Cholesterol

Kafukufuku wowerengeka akuwonetsanso kuti glucomannan itha kuthandizira kuchepa kwama cholesterol (,,,,).

Ofufuzawo akuti glucomannan imachulukitsa kuchuluka kwa cholesterol yomwe imatulutsidwa mu chopondapo kuti zochepa zibwezeretsenso m'magazi anu ().

Kuwunikanso maphunziro 14 kwapeza kuti glucomannan yatsitsa cholesterol "choyipa" cha LDL ndi avareji ya 16 mg / dL ndi triglycerides ndi avareji ya 11 mg / dL ().

Kafukufuku akuwonetsa kuti glucomannan itha kuthandizira kuchepetsa "zoyipa" za LDL cholesterol ndi triglyceride.

Athandize Kudzimbidwa

Anthu ambiri amakhala ndi vuto lodzimbidwa kosalekeza kapena matumbo omwe sakonda kupitilira.

Glucomannan yatsimikizira kuti ndi mankhwala othandiza kudzimbidwa kwa ana komanso akulu (,,,,).

Pakafukufuku wina, kudzimbidwa kwakukulu kunathandizidwa bwino mu 45% ya ana omwe amatenga glucomannan, poyerekeza ndi 13% yokha yamagulu olamulira ().

Kwa akulu, ma glucomannan amawonjezera kutuluka kwa matumbo pafupipafupi, kuchuluka kwa mabakiteriya am'matumbo komanso kupangika kwakanthawi kwamafuta acid (,).

Glucomannan imatha kuthana ndi kudzimbidwa kwa ana ndi akulu chifukwa cha zotsekemera zake komanso maubwino am'matumbo.

Zotsatira zoyipa

Kwa ena, glucomannan ya shirataki Zakudyazi imatha kuyambitsa zovuta zazakudya m'mimba, monga zotchinga, kuphulika komanso kuphwanya ().

Komabe, ziyenera kudziwika kuti glucomannan yapezeka kuti ili yotetezeka pamiyeso yonse yoyesedwa m'maphunziro.

Komabe - monga momwe zimakhalira ndi ulusi wonse - ndibwino kuyambitsa glucomannan muzakudya zanu pang'onopang'ono.

Kuphatikiza apo, glucomannan imatha kuchepetsa kuyamwa kwa mankhwala ena, kuphatikiza mankhwala ena ashuga. Pofuna kupewa izi, imwani mankhwala anu ola limodzi musanadye kapena maola anayi mutadya Zakudyazi za shirataki.

Zakudyazi za Shirataki ndizabwino kuzidya koma zitha kuyambitsa vuto la kugaya kwa ena. Angathandizenso kuchepetsa kuyamwa kwa mankhwala ena.

Momwe Mungawaphikire

Zakudyazi za Shirataki zitha kuwoneka ngati zopepuka kukonzekera poyamba.

Zaphatikizidwa m'madzi onunkhira ndi nsomba, omwe ndi madzi osavuta omwe atenga fungo la muzu wa konjac.

Chifukwa chake, ndikofunikira kuwatsuka bwino kwa mphindi zochepa pansi pamadzi, amadzi. Izi ziyenera kuchotsa fungo labwino.

Muyeneranso kutenthetsa Zakudyazi mu skillet kwa mphindi zingapo popanda mafuta owonjezera.

Gawo ili limachotsa madzi ochulukirapo ndipo limalola Zakudyazi kuti zizikhala ngati kapangidwe kake. Ngati madzi ochuluka atsala, adzakhala mushy.

Nayi njira yosavuta ya shirataki yokhala ndi zinthu zochepa zokha:

Shirataki Macaroni ndi Tchizi

(Zimatumikira 1-2)

Pa njira iyi, ndibwino kugwiritsa ntchito mitundu yayifupi ya shirataki, monga ziti- kapena Zakudyazi zooneka ngati mpunga.

Zosakaniza:

• Phukusi 1 (ma ola 7 kapena magalamu 200) a Zakudyazi za shirataki kapena mpunga wa shirataki.
• Mafuta a azitona kapena batala wothira mafuta m'khumbi, kaphikidwe kakang'ono.
• Ma ounces atatu (85 magalamu) a tchizi cha cheddar tchizi.
• Supuni 1 ya batala.
• 1/2 supuni ya supuni ya mchere wamchere.

Mayendedwe:

1. Chotsani uvuni ku 350 ° F (175 ° C).
2. Muzimutsuka Zakudyazi pansi pa madzi osachepera mphindi ziwiri.
3. Tumizani Zakudyazi ku skillet ndikuphika pa sing'anga-kutentha kwambiri kwa mphindi 5-10, ndikuyambitsa nthawi zina.
4. Pamene Zakudyazi zikuphika, perekani chikho cha 2 chikho ndi mafuta kapena batala.
5. Tumizani Zakudyazi zophikidwa m'khumbi, onjezerani zotsalira ndikusunthira bwino. Kuphika kwa mphindi 20, chotsani mu uvuni ndikuphika.

Zakudyazi za Shirataki zitha kugwiritsidwa ntchito m'malo mwa pasitala kapena mpunga m'mbale iliyonse.

Komabe, amakonda kugwira ntchito bwino m'maphikidwe aku Asia. Zakudyazi sizimakhala ndi kukoma koma zimayamwa zokometsera msuzi ndi zokometsera bwino kwambiri.

Ngati mungafune kuyesa ma shirataki Zakudyazi, mutha kupeza mitundu yambiri pa Amazon.

Zakudyazi za Shirataki ndizosavuta kukonzekera ndipo zitha kugwiritsidwa ntchito pazakudya zosiyanasiyana. Zimakhala zokoma makamaka m'maphikidwe aku Asia.

Mfundo Yofunika Kwambiri

Zakudyazi za Shirataki ndizofunikira m'malo mwa Zakudyazi zachikhalidwe.

Kuphatikiza pa kukhala ndi mafuta ochepa kwambiri, amakuthandizani kuti mukhale okhutira ndipo atha kukhala othandiza pakuchepetsa.

Osati izi zokha, amakhalanso ndi phindu pamashuga amwazi, cholesterol komanso thanzi m'mimba.