Okuqukethwe
Kanye noshukela, isinkwa kuvame ukusolwa ngokusabalalisa ubhadane lokukhuluphala. Ngempela, isinkwa sikakolweni siqukethe inani elikhulu lama-calories nezakhamzimba ezincane.
Ngabe lokhu kusho ukuthi kufanele sishiye isinkwa nhlobo? Ingabe zikhona izimpahla ezibhakiwe ezinempilo?
Abakhiqizi abalwela ukuheha abathengi ngamagama amakhulu: "Healthy", "Grain", "Diet". Imininingwane eminingi ephaketheni lesinkwa - umthengi uyadideka ngokwengeziwe.
Funda ukukhetha isinkwa esifanele.
Umbono omncane
Izinhlamvu eziphelele - ukolweni, i-rye, nanoma yini enye - inezinto ezintathu eziyinhloko: isikhumba samabele noma i-bran, igciwane kanye ne-endosperm.
Ngesikhathi sokucubungula i-bran ne-germ kuyasuswa - umphumela yi-endosperm kuphela, ecebile ngama-carbohydrate "asheshayo" atholakala kalula. I-Fibre, ama-fatty acid abalulekile nezinye izakhi ekwelashweni okunjalo balahlekile.
Kusuka endosperm yamabele okusanhlamvu sithola ufulawa ocolekileyo omhlophe, osetshenziselwa ukukhiqiza izinkwa ezimhlophe namakhekhe.
Isinkwa sonke sengqolowa
Isinkwa sangempela sikakolweni sinempilo kakhulu. Iqukethe cishe amagremu amathathu we-fiber kucezu ngalunye.
Ukukhetha kulula kakhulu - ohlwini lwezithako into ethi "okusanhlamvu okuphelele" kufanele ibe kwasekuqaleni. Lokhu kusikisela ukuthi ekukhiqizeni ufulawa wesinkwa awuhlanzwa, futhi usenazo zonke izinto eziwusizo.
Note: uma isinkwa sinikela ilebula nge "kolo wemvelo" noma "i-rye yemvelo", akusho ukuthi isinkwa uhlamvu oluphelele.
Imvamisa, lo mkhiqizo wenziwe ngohlobo olulodwa kuphela lukafulawa, ngaphandle kokungezwa kwezinye izitshalo zokusanhlamvu. Kumakwe “okwemvelo” akuqinisekisi ukuthi okusanhlamvu akukasuswa amagobolondo nombungu.
Ufulawa ojwayelekile uyakwazi ukucasha amagama amaningi futhi angajwayelekile njengokuthi "ufulawa ocebile" no "multigrain".
Isinkwa nembewu namantongomane
Isinkwa, esifafazwe ngokukhululekile ngezinhlamvu noma okusanhlamvu, kungabonakala kuyindlela enempilo. Kepha ungakhohlwa ukuthi lezi zithako zengeza amakhalori amaningi kumkhiqizo ophelile.
Isibonelo, amagremu ayishumi embewu ye-sunflower, asatshalaliswa ngokulinganayo ku-muffin "onempilo", akhulisa amakhalori awo cishe ngama-calories angama-60.
Ngaphezu kwezinhlamvu, amantongomane, izithelo ezomisiwe nezithako zemifino abakhiqizi kaningi bamba isinkwa esenziwe kusuka kufulawa omhlophe ocacile, okunikeza umkhiqizo wokudla.
Qiniseka ukuthi uhlola ukuthi mangaki amakhalori ku-bun nembewu, bese ubheka into "okusanhlamvu okuphelele" kuhlu lwezithako.
Amafutha neminye imithombo yama-calories angaphezulu
Ekubunjweni kwemikhiqizo yokubhaka kuvame ukufaka amafutha emifino noma yezilwane.
Ukugwema amafutha amaningi, zama ukungathengi isinkwa, esakhiwa i-hydrogenated uwoyela wemifino, uwoyela oyingxenye ye-hydrogenated, imajarini noma amafutha okupheka.
Izithako ezengeza ama-calories zifaka ama-molasses, isiraphu yeshukela ne-caramel. Zivame ukufakwa esinkwa "esinempilo" ngamantongomane noma izithelo ezomisiwe. Funda ngokucophelela ukwakheka!
Salt
Cishe zonke izimpahla ezibhakiwe ziqukethe usawoti, engiwukhiphe hhayi ukunambitha kuphela kepha nokulawula ukusebenza kwemvubelo enhlama.
Ngokusho kwemithombo ehlukahlukene, ucezu olulodwa kuphela lwesinkwa sikakolweni oluphelele luqukethe cishe i-200 mg ye-sodium. Ekuboneni kokuqala kuyinto encane, kepha umthamo wansuku zonke onconywayo umayelana ne-1800 mg yento kanye nokudla okujwayelekile akukhawulelwanga kubhan.
Ukwakhiwa kasawoti ophansi kusinkwa lapho lesi sithako sigcina khona ohlwini - futhi ngokuqinisekile ngemuva kofulawa namanzi.
Okubaluleke kakhulu
Isinkwa esinempilo esiqukethe inani eliphakeme lamavithamini nefayibha, esibhakwe kukolweni ophelele, ofaka i-bran kanye negciwane.
Ukwengezwa kwamafutha, amantongomane, imbewu nezithelo ezomisiwe kwenza ikhalori yesinkwa.
Imininingwane engaphezulu yokuthi ungalikhetha kanjani iwashi lesinkwa esinempilo kuvidiyo engezansi:
