Isinkwa: izinzuzo kanye nokulimala emzimbeni

Izinzuzo zesinkwa kakhulu zincike ekutheni hlobo luni lukafulawa olubhakwa ngalo. Izitolo zithengisa isinkwa esimhlophe, esiphelele, esimnyama, esingenamvubelo, nesinkwa sikabran. Ngenxa yokuhlukahluka kwezinhlobo zezilwane, kuvame ukuba nzima ukwenza ukukhetha okufanele. Sizokutshela mayelana nokuthi isinkwa siyini, siwusizo kanjani emzimbeni, futhi kuziphi izimo esingaba yingozi.

Umlando wokuvela kwesinkwa ekudleni

Isinkwa sinomlando ocebile futhi omude: kusukela ezikhathini zasendulo bekubhekwa njengenye yemikhiqizo eyinhloko, ngaphandle kwalokho akunakwenzeka ukucabanga ukudla. Ngaphambi kokutshala okusanhlamvu, kwakwenziwa ngezitshalo zasendle. Okhokho babesebenzisa izithelo zezihlahla nezihlahlana, benezela amanzi kuzo. Isinkwa sokusanhlamvu esisijwayele kakhulu sivele eminyakeni engaba yizinkulungwane eziyi-15 edlule, baqala ukwenza endaweni yase-Asia yanamuhla. 

Ekuqaleni, isinkwa sasihlanganisa i-gruel ethosiwe, ehlanganisa okusanhlamvu okuchotshoziwe. Yayibhakwa isesimweni samakhekhe. Khona-ke okusanhlamvu kwaqala ukuthoswa ngaphambili emlilweni, futhi ngemva kwalokho balungiselela insalela yokubhaka isinkwa kubo - ngale ndlela kwavela kunambitheka kakhulu.

Isinkwa esibhakiwe savela lapho kusungulwa izigayo nodaka. Futhi isinkwa semvubelo sabhakwa okokuqala eGibhithe, okuphawula ukuthi amaqebelengwane anjalo mahle kakhulu futhi anambitheka ngokwengeziwe.

Izinhlobo zesinkwa

Izinhlobonhlobo zesinkwa azixhomeki kuphela kufulawa owenziwe kuwo, kodwa futhi nendlela yokulungiselela.

Isinkwa esimhlophe

Ikhalori ephezulu kakhulu yazo zonke izinhlobo zesinkwa senziwa ngofulawa kakolweni ocolile. Ngenani elincane, ngeke lilimaze umzimba, kodwa abantu abane-carbohydrate metabolism ekhubazekile kufanele bayeke isinkwa esimhlophe. Umkhiqizo ucebile ngamaprotheni okuqukethwe, unenkomba ephezulu ye-glycemic futhi, ngokudla njalo, ususa i-calcium emzimbeni. Kuyadingeka ukwethula isinkwa esinjalo ekudleni ngokuqapha, ubheka ukusabela komzimba.

Isinkwa se-Rye 

Isinkwa se-rye sinama-carbohydrates ambalwa kunesinkwa esimhlophe. Futhi inekhalori ephezulu kakhulu: cishe amakhalori angama-200 ngamagremu ayi-100. Isinkwa se-Rye sicebile ku-fiber, izakhi zokulandelela namavithamini; enye yama-amino acid abaluleke kakhulu emzimbeni - i-lysine - iqukethwe kuwo ngobuningi. Mayelana nokwakheka kanye nezinzuzo zomzimba, lesi sinkwa singcono kunesinkwa esimhlophe: siqukethe i-calcium eningi, i-magnesium nensimbi. Ingafakwa ekudleni kwezingane, asebekhulile, labo abanesifo sikashukela sohlobo lwe-XNUMX.

Isinkwa esimnyama  

Njengenhlobonhlobo yesinkwa se-rye, isinkwa esinsundu sibuye sibe nezinzuzo emzimbeni. Yenziwe ngofulawa we-rye, ngezinye izikhathi ifaka ukolweni kuwo. Nakuba inani lebhayoloji lesinkwa esimnyama liphakeme kunesinkwa esimhlophe, asigayeki kancane. Ukuze kube nombala omnyama, odayi bengezwa esinkwa esinsundu: lokhu kwenziwa kuphela ngenxa yokubukeka okuhle komkhiqizo. 

Isinkwa esingenamvubelo

Inani eliphezulu lokudla okunomsoco elinokuqukethwe kwekhalori ephansi kwenza isinkwa esingenayo imvubelo sibe umkhiqizo wokudla. Iqukethe amavithamini B, amino acid kanye nemifino yemifino. Kusukela egameni lesinkwa, kuyacaca ukuthi imvubelo ayisetshenziswa ekulungiseni kwaso. Kunalokho, isinkwa senziwa ngenhlama emuncu, ecinywa ngesoda. Okunye okubi wukuthi kufanele idliwe ngokuqapha ngabantu abanezifo zohlelo lwe-gastrointestinal.

Isinkwa semvubelo 

Isinkwa esenziwe ngemvubelo sonakala ngokushesha. Abakhiqizi bangeza iziqinisi nezinye izinto kuyo ukusiza ukugcina isethulo isikhathi eside ngangokunokwenzeka. 

Isinkwa sonke sengqolowa

Kubhekwa njengohlobo lwesinkwa esidala kakhulu: kwakuvela kufulawa onjalo ukuthi isinkwa sokuqala senziwa izakhamuzi zase-Asia. Isinkwa sokusanhlamvu senziwa ngofulawa okhethekile: ngesikhathi sokulungiswa kwayo, yonke imikhiqizo yokugaya ingena enhlama. Yingakho isinkwa sinegama elinjalo. Isinkwa esigcwele okusanhlamvu sinamakhalori athe xaxa kunesinkwa serye: amakhalori angama-245 ngegremu eyi-100. Kodwa ngesikhathi esifanayo, iwusizo kakhulu kunezinhlobonhlobo zesinkwa esenziwe ngofulawa we-premium.

 – Uma ukhetha phakathi kukakolweni nesinkwa esigcwele okusanhlamvu, khona-ke, inketho yesibili ingcono, ngoba lapho ubhaka, kusetshenziswa ufulawa, lapho ingxenye yegobolondo lokusanhlamvu igcinwa khona. Ngakho-ke, kunamavithamini amaningi, amaminerali, futhi isinkwa esinjalo sinenkomba ye-glycemic ephansi: ikhono lokwandisa amazinga kashukela egazini ngemva kokudla, kusho. UMarina Kartashova, i-endocrinologist-diabetologist yesigaba esiphezulu, isazi sokudla okunempilo.

Isinkwa se-Borodino

Umbala wesinkwa se-Borodino umnyama, ngokuvamile useduze nomnyama noma omnyama. Yenziwe ngofulawa we-rye, ngakho-ke kubhekwa njengohlobo lwesinkwa se-rye. Ama-80% kafulawa esinkwa se-Borodino enziwe nge-rye, futhi ama-20% kakolweni. Ngaphezu kwalokho, isinkwa sihluka ngokunambitheka kwabanye ngenxa yezinongo ekubunjweni. Ngokwamakhalori, iphansi kunesinkwa esimhlophe, futhi iqukethe i-vitamin B1 ephindwe kane, edingekayo ekusebenzeni okuzinzile kwesimiso sezinzwa.

Isinkwa sikaBran 

Kubhakwa kufulawa oqukethe i-bran: leli yigama legobolondo eliqinile lokusanhlamvu. Kuye ngofulawa lapho kubhakwa khona isinkwa se-bran, ukolweni, i-rye, irayisi ngisho ne-buckwheat zihlukaniswa. I-Bran iqukethe inani elikhulu lamafutha acid, i-calcium, insimbi, i-zinc, i-magnesium nezinye izakhi zokulandelela. Isinkwa se-Bran, ngokungafani nesinkwa esimhlophe, asithinti amazinga kashukela egazini futhi sanelisa indlala isikhathi eside.

Isinkwa sommbila 

Isinkwa sombila sinothe ngemisoco. Iqukethe wonke amavithamini B, i-iron, i-calcium, i-fluorine, i-iodine. Okuqukethwe kwekhalori yalolu hlobo lwesinkwa kuphakeme kakhulu kunesinkwa se-rye: ngenxa yokuthi ufulawa wommbila nokolweni kuhlanganiswa ngesikhathi sokupheka. Ukuthungwa komkhiqizo kuthambile futhi kune-porous, futhi umbala wawo ophuzi uthandwa ikakhulukazi yizingane.

isinkwa semalt 

I-Malt etholwe ngokugaya okusanhlamvu okuhlumile nokomisiwe. Lapho kubhaka isinkwa se-malt, kusetshenziswa izinhlobo ezahlukene ze-malt: imvamisa i-malt yebhali. Kodwa uma uthengisa ungathola isinkwa esenziwe ngokolweni, i-rye kanye ne-buckwheat malt. Umbala wesinkwa esinjalo umnyama, futhi ukunambitheka kushiwo futhi kucebile. Ngokuya ngama-calories, angafaniswa ne-rye, futhi ngokwezinzuzo - nge-yeast-free. 

Ukwakheka kanye nekhalori okuqukethwe isinkwa

Isinkwa senziwa ngofulawa, amanzi nosawoti. Imvubelo ibuye yengezwe kumvubelo, futhi, isibonelo, i-cumin, i-coriander nezinye izinongo zengezwa ku-Borodino. Njengengxenye kakolweni, i-rye nesinkwa esimnyama kukhona amavithamini eqembu B, amavithamini A, C, E, PP. Ama-micronutrients afana ne-calcium ne-magnesium atholakala ngobuningi esinkweni sokusanhlamvu. Isinkwa sibuye sibe nensimbi, esiza ukuthwala umoya-mpilo kuwo wonke umzimba, kanye ne-iodine, eyingxenye ebalulekile yamahomoni egilo.

I-fiber yezitshalo, ama-amino acid namaminerali atholakala ezinhlotsheni ezihlukahlukene zesinkwa nawo abalulekile kubantu. Ukugaya kwabo kuthonywa ukunambitheka, ukubukeka kanye nokudla okuyisisekelo: uma kuhluka kakhulu, kungcono kokubili isinkwa esimhlophe nesimnyama sizogaywa.

Isinkwa esimhlophe

Isinkwa se-Rye

Isinkwa sonke sengqolowa

Izinzuzo zesinkwa

Isisekelo sesinkwa ama-carbohydrate, ayingxenye ebalulekile yokudla komuntu. Ngaphandle kokungena kwabo emzimbeni, umzimba womuntu ngeke usebenze ngokujwayelekile: ngemuva kwakho konke, ama-carbohydrate aletha amandla adingekayo empilweni. Isinkwa esimhlophe siqukethe ama-carbohydrate amaningi kunesinkwa esigcwele okusanhlamvu noma isinkwa se-rye. 

Ucwaningo luye lwabonisa ukuthi abantu abadla amagremu angu-70 esinkwa esiphelele ngosuku, uma kuqhathaniswa nalabo abangadli nhlobo isinkwa noma abadla isinkwa esincane, banengozi engu-22% yokufa ngaphambi kwesikhathi, ingozi ephansi engu-20% yokuba nezinhlobo ezihlukahlukene zomdlavuza. . . (okukodwa)

Isinkwa sicebile ku-fiber, esiza ukugcina isimo se-gastrointestinal tract. Ukudla okunefiber ephezulu kuvimbela izifo ezinjengomdlavuza noma ukukhuluphala. 

Imizwa yokucindezeleka, ukudangala kanye ne-melancholy kungaqedwa ngocezu lwesinkwa esisanda kubhakwa esinemifino emisha. Ama-carbohydrate akhulisa amazinga e-serotonin: athuthukisa isimo sengqondo futhi anciphise ukulangazelela ukudla okulula okungafunwa. (2) 

Ngempilo yesistimu yezinzwa, ukuthathwa kwamavithamini B kubalulekile. Iningi labo litholakala esinkwa esimnyama. Ngaphezu kwalokho, yenelisa isidingo somuntu sekhopha ne-zinc ngama-35%.

Ucwaningo luye lwabonisa ukuthi okusanhlamvu okuphelele nesinkwa esingenamvubelo, uma sidliwa njalo, singanciphisa ingozi yokufa ngenxa yesifo senhliziyo. Akusona isinkwa kuphela, kodwa nezinye izinhlamvu eziphelele, lapho zidliwa kathathu ngosuku, zinenzuzo. (3) 

Ngaphandle kwama-carbohydrates, isinkwa siqukethe amaprotheni: ingxenye yokwakha yazo zonke izicubu. Izinhlamvu ezisetshenziselwa ukwenza ufulawa wesinkwa zinamaprotheni agayekayo. Iningi lamaprotheni kufulawa we-oatmeal kanye ne-rye. Emashalofini ungathola isinkwa nalokhu kwakheka.

Izinzuzo zesinkwa kwabesifazane 

Abesifazane abakhulelwe bayelulekwa ukuba badle isinkwa esimnyama esingenamvubelo: sizoletha izinzuzo ezinkulu. Umkhiqizo usekela uhlelo lwenhliziyo, uvimbela i-anemia futhi unomphumela onenzuzo ekuthuthukiseni umntwana. Ngaphezu kwalokho, ngokungafani nesinkwa esimhlophe, sinenani eliphezulu lokudla okunempilo, futhi inani lama-calories aliphezulu kakhulu.

Kungcono ukungadli ngaphezu kwamagremu angu-150 esinkwa esimnyama ngosuku, futhi kungcono nakakhulu - somise kuhhavini. Ngakho izomuncwa kangcono.

Izinzuzo zesinkwa emadodeni

Ngokusetshenziswa njalo kwesinkwa se-rye, ingozi yokuthuthukisa izimila eziyingozi iyancipha. Lawo madoda adla isinkwa esimnyama ne-rye esikhundleni sesimhlophe asengozini enkulu yokuba nesifo sikashukela. 

Amaprotheni ekubunjweni kwesinkwa asiza ukuthuthukisa imisipha, futhi ama-carbohydrate agcwalisa umzimba ngamandla. Inani elanele lesinkwa ngosuku (150-200 amagremu) lanelisa indlala isikhathi eside. Ngendlela, ngokuzikhandla okukhulu ngokomzimba, amadoda angadla amagremu angu-500 esinkwa se-rye ngosuku.

Izinzuzo zesinkwa zezingane 

Isinkwa singangeniswa ngokuqinile ekudleni ngemva kweminyaka emithathu. Kuze kube yile minyaka, kunconywa ukuthi uyinike ngendlela ethambile, ngemva kwezinyanga eziyisikhombisa, izingane zinganikezwa ukugoba ama-crackers kakolweni.

Isinkwa esingenamvubelo sithathwa kangcono ezinganeni, kuze kube yiminyaka emithathu kungcono ukwenqaba ukudla isinkwa se-rye, ngisho nangefomu elithambile. Iqiniso liwukuthi iqukethe ama-carbohydrate ayinkimbinkimbi umzimba womntwana ongakakwazi ukuwagaya kuze kube sekugcineni. Okusanhlamvu okuphelele nesinkwa sikabran kufanele kunikezwe ngokuqapha ezinganeni ezinamathumbu azwelayo.

Amagremu angu-100 esinkwa ngosuku angaba yingxenye yokudla kwengane, okunomthelela ekuthuthukiseni kwayo nokusebenza komzimba. Amavithamini nama-microelements ekubunjweni azogcina amasistimu ahlukahlukene esesimweni esihle: ukugaya, inhliziyo nemithambo yegazi, okubukwayo, kanye nama-carbohydrate kuzosuthisa umntwana ngamandla okuphila kwansuku zonke okusebenzayo.

Ukulimala kwesinkwa

Isinkwa esimhlophe sithathwa njengesiyingozi kakhulu kuzo zonke izinhlobo: sinenkomba ephezulu ye-glycemic, inani elikhulu lamakholori ekubunjweni kwalo, okuqukethwe okuphezulu kwe-gluten kanye nama-preservatives amakhemikhali. Ngakho konke lokhu, uma udla amagremu angu-100 esinkwa ngosuku kumuntu ongaphethwe yisifo se-celiac (ukungabekezelelani kwe-gluten) noma isifo sikashukela, ngeke kube khona ukulimala emzimbeni. Ngokulinganisela, isinkwa esimhlophe sinikeza umzimba amandla: kumuntu onempilo ngaphandle kokuphikisana, lokhu kuyadingeka.

"Isinkwa esenziwe ngofulawa we-gluten, yebo, asinakudliwa abantu abanokungabekezelelani kwe-gluten," kunezela uMarina Kartashova.. – Abanye odokotela bayeluleka ukunciphisa ukusetshenziswa izikhathi ezingaphezu kwezimbili, kodwa unganqabi ngokuphelele: konke kuncike esimweni sesiguli esithile. Uma sikhuluma ngesinkwa esingenayo i-gluten, khona-ke kukhona ukuphikisana. Lokhu kuyiqiniso ikakhulukazi ngesinkwa esithambile nesisanda kubhakwa. Akufanele idliwe abantu abanezifo ze-hyperacid yesisu (ene-acidity ephezulu). Kulokhu, kungcono ukusebenzisa isinkwa esomisiwe kuhhavini.

Naphezu kweqiniso lokuthi i-rye nesinkwa esimnyama zingcono kunesinkwa esimhlophe ekubunjweni nasekuqukethwe kwekhalori, nazo zinezinkinga zazo. Awukwazi ukudla lezi zinhlobo zesinkwa ngokuvuvukala kwe-esophagus, i-pancreatitis, i-thrush nezilonda zesisu. Ungasidli isinkwa se-rye netiye: lokhu kwenza kube nzima ukugaya.

Ukusetshenziswa kwesinkwa ekuphekeni 

Kunzima ukumelana nephunga lesinkwa esisanda kubhakwa. Ungayenza ekhaya: isikhathi esiningi sisetshenziselwa ukubhaka isinkwa semvubelo. Uma unquma ukubhaka i-Borodino, ungakhohlwa ukuthenga i-cumin ne-coriander. Isinkwa singasetshenziswa ukwenza amasemishi, amasaladi kanye nesobho. Noma umane udliwe njengokuhambisana nezitsha ezinkulu.

Isinkwa se-Rye 

Ngoqweqwe kanye nokunambitheka okumnandi kafulawa we-rye: ungakhohlwa ukushisa ihhavini ngaphambi kokupheka.

Faka imvubelo, usawoti, ushukela kufulawa ohlungiwe uhlanganise kahle. Thela amanzi ezithakweni ezomile bese uxova inhlama ebushelelezi. Beka endaweni efudumele amahora angu-1,5. Ngemuva kwalokho, uthele ngamafutha we-sunflower bese uxova inhlama futhi. 

Gcoba isitsha sokubhaka ngamafutha we-sunflower bese ufafaza kancane ufulawa. Faka inhlama kuwo bese uyibeka endaweni efudumele kuze kube kabili ngomthamo. Beka isinkwa ukubhaka kuhhavini oshisayo ngaphambi kuka-200 degrees imizuzu engu-15, bese unciphisa izinga lokushisa libe ngama-degree angu-160 bese ubhaka eminye imizuzu engu-30.

Isinkwa esingenamvubelo ku-kefir

Ukuyipheka kulula futhi kuyashesha kunesinkwa semvubelo. Futhi mayelana nokunambitheka, akukhona neze ngaphansi kwenguqulo evamile yemvubelo.

Engeza i-baking powder nosawoti ekamelweni lokushisa i-kefir, hlanganisa kahle. Shaya iqanda bese wengeza ufulawa ohlungiwe, ugovuze njalo. Hlanganisa inhlama ngokuxubha izandla zakho ngamafutha we-sunflower. Yakha ibhola kusuka enhlama, yenza ukusika kwe-longitudinal ne-transverse. Yibeke ebhodini lokubhaka futhi uyivumele ime imizuzu engu-15.

Bhaka imizuzu engu-30-35 ngezi-180 degrees. Vumela isinkwa siphole kahle ngaphambi kokudla.

Indlela yokukhetha nokugcina isinkwa

Akufanele kube khona imifantu, imifantu noma amabala amnyama ebusweni besinkwa. Ngokwesakhiwo, ngokufanelekile, i-homogeneous, futhi lapho icindezelwa, ithambile, kodwa ngesikhathi esifanayo igcina isimo sayo. Uma isinkwa sibhidlika, kusho ukuthi ufulawa osezingeni eliphansi wasetshenziswa ekukhiqizeni kwawo noma ubuchwepheshe bokupheka bephulwa.

Ungakwazi ukugcina isinkwa ebhokisini lesinkwa, simi endaweni ekhanyayo. Kufanele ihlanzwe ngezikhathi ezithile imvuthu futhi igezwe kwezinye izinto ezingcolile. Kungcono ukungagcini isinkwa emakhabetheni amnyama anomswakama: singase sonakala ngokushesha. Uma umkhiqizo ususondele ekupheleni kosuku lwawo lokuphelelwa yisikhathi, kodwa awubanga naso isikhathi sokuwudla, faka isinkwa esiqandisini. Lokhu kuzonweba impilo yeshelufu ngezinsuku ezimbalwa ezengeziwe.

Isinkwa se-surplus singahlala somiswa kuhhavini: ama-crackers agcinwa isikhathi eside. Zingasetshenziselwa ukupheka, zinikezwe izingane futhi zidliwe njenge-snack.

Imibuzo nezimpendulo ezidumile 

Uphendulwe imibuzo UMarina Kartashova, i-endocrinologist-diabetologist yesigaba esiphezulu, isazi sokudla okunempilo.

Imithombo ye 

1. U-Geng Zong, u-Alisa Gao.Ukudla okusanhlamvu okuningi okuhlobene namazinga okufa aphansi ngo-2016. // URL: https://www.hsph.harvard.edu/news/press-releases/whole-grains-lower-mortality-rates
2. Simon N. Young. Indlela yokwandisa i-serotonin ebuchosheni bomuntu ngaphandle kwezidakamizwa // 2007. URL: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2077351/
3. I-Guo-Chong Chen ne-другие. Ukudla okusanhlamvu okuphelele kanye nenani, ukufa kwenhliziyo nemithambo yegazi: ukubuyekezwa okuhlelekile nokuhlaziywa kwemeta yezifundo ezizayo // 2016/ URL: https://pubmed.ncbi.nlm.nih.gov/27225432