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Have you ever heard of resistant starch? It's a type of carbohydrate that may do some pretty amazing things for your health.
您听说过抗性淀粉吗？它是一种碳水化合物，可能对您的健康产生一些非常神奇的作用。
Regular starches, often found in white breads, pastas, and freshly baked potatoes, break down into glucose and raise blood sugar levels.
普通淀粉通常存在于白面包、意大利面和新鲜出炉的土豆中，它们会分解成葡萄糖并升高血糖水平。
But resistant starch resists digestion in the small intestine and ferments in the large intestine.
但抗性淀粉在小肠中不易消化，而在大肠中发酵。
This fermentation process feeds the good bacteria in your gut, acting as a probiotic.
这种发酵过程会滋养肠道中的有益细菌，起到益生菌的作用。
So why is resistant starch great? Since it doesn't break down in the small intestine, it doesn't raise your blood sugar levels. Instead, it boosts gut health by increasing good bacteria.
那么抗性淀粉为什么很棒呢？由于它不会在小肠中分解，因此不会升高您的血糖水平。相反，它通过增加有益细菌来促进肠道健康。
This may help with blood sugar control, make you feel fuller longer, support healthy bowel movements, lower cholesterol levels, and even reduce the risk of chronic conditions.
这可能有助于控制血糖，让您更长时间地感到饱腹，健康排便，降低胆固醇水平，甚至降低患慢性病的风险。
You can find resistant starch in foods like plantains, green bananas, beans, peas, lentils, whole grains such as oats and barley, and cooked and cooled rice and potatoes.
您可以在芭蕉、青香蕉、豆类、豌豆、扁豆、燕麦和大麦等全谷物以及煮熟和冷却的米饭和土豆等食物中找到抗性淀粉。
But temperature does matter. For example, when rice, potatoes, beans, and pastas are cooked and then cooled, they contain more resistant starch than when eaten fresh.
但温度确实很重要。例如，米饭、土豆、豆类和面食在煮熟后冷却后，所含的抗性淀粉比新鲜食用时更多。
But don't worry, you don't have to eat them cold, you can reheat them without losing the resistant starch.
但不用担心，您不必吃冷的，您可以重新加热，这不会损失抗性淀粉。
Adding resistant starch to your meals is an easy and delicious way to improve your health. Give it a try and see the benefits for yourself.
在您的膳食中添加抗性淀粉是一种简单而美味的改善健康的方法。尝试一下，亲自看看它的好处。
