Sizihlole ngokwethu bese seluleka abanye: kungani ochwepheshe bekhetha isinkwa esimnandi

Umbhalo okhangayo "umkhiqizo onempilo" kumaphakethe akhanyayo, i-crunch emnandi - ingabe le mibandela yanele ukukhetha isinkwa? Nakanjani! Izazi zokudla, odokotela be-endocrinologists, izazi zokudla kanye nabaqeqeshi bokuqina basebenzisa imingcele ehluke ngokuphelele. Ngosizo lochwepheshe, abasebenzi bokuhlela bakwaCalorizator.ru banquma ukuthola ukuthi isiphi isinkwa esihamba phambili, futhi bathola impendulo ngqo yalo mbuzo ngokuhlaziya imibono yochwepheshe.

Kungani uzizwa ulambile ekwindla

Lapho ihlobo elifudumele liphela futhi kuqala ekwindla ebandayo, abantu abaningi badla kakhulu. U-Yana Prudnikova, isazi sokudla - i-gastroenterologist, Ilungu leNational Association of Dietitians and Nutritionists of Russia (@ dr. Prudnikova), uchaza lesi simo, esiyingozi kumuntu nempilo:

“Kumnyama kusenesikhathi, i-hormone melatonin, ehlanganiswe ebumnyameni, iqala ukukhiqizwa ngaphambi kwesikhathi, yingakho isimo sokuphazamiseka kwe-biorhythm sivela kumuntu: ukozela, ukoma, umuzwa wendlala. Yini okufanele uyenze ukugwema ukuthola amakhilogremu athe xaxa? Ukudla ngendlela efanele kungezinye zezinto ezisemqoka. Ama-crisps esinkwa abe ngumkhiqizo odumile, ikakhulukazi emhlabeni wokunciphisa umzimba. Abantu bavame ukufaka esikhundleni sabo isinkwa. Kungenzeka yini? Yebo ungakwenza! "

Kepha kukhona i-nuance eyodwa ebalulekile - akuzona zonke izinkwa eziwusizo ngokulinganayo. Izazi zokudla, odokotela be-endocrinologists, kanye nabaqeqeshi bokuqina komzimba bayavumelana nalesi sitatimende.

Hlanganisa ukwakheka

Isazi se-endocrinologist uMarina Berkovskaya (@doctor_abaita) siphakamisa ukuthi esikhundleni sesinkwa esimhlophe kufakwe isinkwa futhi, ngaphandle kokulinda imibuzo eminingi evela kwababhalisile ukuthi "yini oyincomayo", kubiza uDkt. Korner.

Kungani udokotela odumile kwiWebhu, ngamagama akhe, ethanda kakhulu lezi zinkwa ezimnandi?

• Okokuqala, ngokwakhiwa okusobala (kuhlala kusuka kumagama ayi-2-5 aqondakalayo);
• Okwesibili, okwehlukahlukene kokuthandwa;
• Okwesithathu, ngenxa yokuthi ayondla futhi awanamsoco ngokuphelele (i-15-30 kcal ngesinkwa), futhi ibuye ibe nomoya futhi hhayi kanzima, njengabanye abakhiqizi abaningi; ⠀
• Okwesine, uDkt. Korner ungumthombo omuhle kakhulu we-fiber yokudla (13 g / 100 g), eminye yayo iqiniswe ngamavithamini, futhi uma usawoti ufakwa, khona-ke iodized futhi iqukethwe ngamanani amancane ukugcizelela ukunambitheka.

"Ngokuvamile, ukugcwala okunjalo okunomsoco we-endocrine", - kunikeza incazelo emfushane, kodwa enamandla kakhulu kaDkt Korner ingcweti ethembeke kubantu abayi-140. 

“Ngesikhathi ngidla, ngafunda ukwakheka kwaso sonke isinkwa esisemhlabeni. Futhi niyazi ukuthini? Ngimangele ngempela ukuthi kuma-99% amacala ushukela, imvubelo kanye nofulawa kwengezwa kuzo zonke izinkwa ngesizathu esithile, ”UTanya Mint, umqeqeshi wokuqina komzimba kanye nesazi sokusebenza kwengqondo (@tanyamint) wabelana ngolwazi lwakhe lomuntu siqu. “Ngeshwa, imvamisa emikhiqizweni ebhalwe ukuthi “ wusizo ”kanye “nokudla ”ukwakheka akukuhle neze, qaphela,” kuxwayisa uzakwabo, umqeqeshi uNastya Korneenko (@tochkab). 

Ungayikhetha kanjani isinkwa esimnandi

“Isinkwa kufanele senziwe ngama-carbohydrate ahamba kancane (okusho ukuthi enziwe ngezinhlamvu ezigcwele) ukuhlinzeka ngamandla ahlala isikhathi eside kanye namandla. Zingaqukatha: usawoti, amavithamini nezimbiwa izakhiwo, amajusi amajikijolo.

Akufanele ziqukathe: imvubelo, ufulawa, ushukela, isitashi, izivimbelakuvunda, ama-flavour okufakelwa, ”u-Yana Prudnikova, isazi sokudla okunomsoco-gastroenterologist, uphakamisa ukuthi yini okufanele iqondiswe lapho ukhetha isinkwa, futhi ababhalisile abayizinkulungwane ezingama-63 balalela umbono wakhe.

Udokotela ohlinzayo u-Renat Khayrov (@ doctor.khayrov) unamathela emibonweni efanayo, ngemva kokuhlolwa komuntu siqu kwezinhlobo ezi-5 zesinkwa (umkhiqizo onempilo wabakhiqizi abane kwabahlanu wawuhlanganisa ufulawa - kokubili ufulawa ocwecwe osezingeni eliphezulu noshibhile, kanye noshukela, imvubelo nobisi oluyimpushana. ) uthenjwa kuphela ngemikhiqizo yophawu lwentengiso lukaDkt. Korner: “Okokuqala, kusobala ukuthi lokhu uhlamvu oluphelele olucindezelwe, lungcono kakhulu kunofulawa, futhi kulo kuphela zonke izinzuzo zokusanhlamvu zigcinwa. Okwesibili, ukubunjwa kulula ngangokunokwenzeka. Ayiqukethe imvubelo, izithuthukisi ukunambitheka, ushukela, ufulawa noma i-gluten. Uma ungabekezeleli noma unokusabela komuntu ngamunye ku-gluten, lokhu kubaluleke kakhulu. “

U-Alina Sidelnikova (@bez_moloka), umbhali wezindlela zokupheka eziningi zabantu abanenkinga yokungezwani komzimba, naye weluleka ngokudla isinkwa esiphelele sezinhlamvu: “Zonke izinzuzo ziqukethwe kugobolondo lokusanhlamvu, olususwayo bese luphiwa izilwane. Ngawo, umkhiqizo uwohloka ngokushesha, awuniki ukuthungwa okuhle, kuthatha ukupheka isikhathi eside ngokupheka kunofulawa ocwengile (ocwengiwe). Kodwa-ke, okusanhlamvu okuphelele kungama-carbohydrate ahamba kancane asinikeza amandla "amade". Ama-crispbreads anjalo avela kuDkt Korner futhi, njengoba sengifundile manje, kusuka kuJr. Korner izinkwa ezincane zezingane. "

Umsebenzi Ongafinyeleleka: I-Living Gluten Mahhala

Esinye sezizathu ezibalulekile zokugwema isinkwa ukungezwani komzimba ne-gluten. “Ukungabekezelelani kweqiniso kwe-gluten akuvamile, noma kunjalo, ngisho nasezigulini ezingenakho ukubekezelelana, i-gluten ne-gliadin kuphazamisa ukugayeka kweparietali emathunjini, okulimaza imizimba yethu. Futhi, lawa maprotheni ngobuningi akhulisa ukungena kwamathumbu emathunjini, okuholela ekutheni izinto ezingagaywanga ngokuphelele zingene egazini ziphazamise ukuphendula kwamasosha omzimba, okuholela ekutheni isibalo sezifo ezibangelwa ukungezwani komzimba nokuzivikela komzimba sinyuke, ”kuchaza isazi se-endocrinologist u-Olga Pavlova (@dia_dietolog_olga_pavlova ) futhi iphakamisa ukufaka isinkwa esikhundleni se-gluten.

Themba kodwa hlola!

Ukungezwani komzimba ne-gluten akunamkhawulo weminyaka futhi kwenzeka kubantu abadala nasezinganeni, ngakho-ke omama abanakekelayo abagcini kumalebula okufunda. “Zonke izinkwa ezincane zikaDkt. Korner zezingane aziqukethe i-gluten, futhi izinhlobo eziningi kakhulu phakathi kukaDkt. Korner izinkwa ezinkulu nazo azinayo i-gluten futhi zinelebuli ekhethekile,” kusho u-Alina Sidelnikova. I-blogger edumile ayeluleki nje kuphela ababhalisile ukuthi bashayele futhi babhalele umenzi wayo lapho benokungabaza okuncane ngokuqukethwe yi-gluten, kodwa futhi ibabekela isibonelo.

“Ngicele amaphepha enkampanini mayelana nemikhiqizo esetshenzisiwe. Lawa ma-crispbreads ahlolwe ilabhorethri egunyaziwe yamazwe ngamazwe i-STYLAB, egxile ekunqumeni izinsalela zezinto ezingezwani nokudla, ”kuqinisekisa u-Alina Sidelnikova.

“Ngincoma ukuhlolwa kwalabo abane-allergies noma i-atopic dermatitis, ukususa yonke i-gluten amasonto ama-2-3 bese ubona ukuthi kwenzekani. Ngeke kube nzima, ngoba i- @drkorner inokudla okungama-20 okungenama-gluten, esikuthandayo kakhulu i-chia-seed ne-flax-flavored-rice-rice, ”kuphakamisa isazi sokudla okunomsoco nomama wezinsana ezimbili ezinhle ze-gluten-aleji, u-Iolanta Langauer (@ langauer). Isiqubulo sakhe esithi “Asikho isinkwa ekhaya, kodwa akuyona inhlekelele” sihle, kepha abantu abasanda kufunda ngokungezwani kwabo ne-gluten bangakuthola kunzima ukujwayela ukungasidli isinkwa.

Ungasusa kanjani ukulangazelela isinkwa

Isazi sokudla okunomsoco u-Anastasia Gübner (@ nastya.gyubner) unikeza ukuqonda okuncane ngomhlaba wamahomoni futhi usiza ukubhekana nale nkinga: “I-hormone dopamine iyingxenye ebalulekile 'yohlelo' lobuchopho ngoba iheha imizwa yenjabulo. Kuyavela futhi uma udla ukudla okumnandi, futhi uma ukudla okuthandwa nguwe kungavunyelwe, khona-ke kukhona "ukudabuka" - ukulangazelela amabhanzi nesinkwa.

Usuku oluku-melancholy, amabili ku-melancholy, bese kuba nengcindezi engokomzwelo eqongelelekile, kukhona okungahambanga kahle futhi waphuka. Indlela yokuphuma kuketanga "ukwenqatshelwa - ukudabuka" ukuthola umuntu ozongena esikhundleni sakhe. Ngiyitholile futhi ngikweluleka! Ngishintshe isamishi lami elijwayelekile le-pn-inkukhu ngathola uDkt Korner ongenalo igluten. Angiziboni ezinye izindlela zami. "

Ukupheka Okungcono Kwesinkwa: OkweVegans nokuningi

Sikwethulela ukudla kwasekuseni okuphezulu okungu-5 okusuka kusazi sokudla, udokotela u-Alexandra Fomina (@sasha_bewell). Uma nawe uthanda ukusabalalisa bese ubeka eyodwa ngaphezulu kokunye: gcina bese uphinda!

Isisekelo sesemishi sihlala sifana - uDkt Korner.

1. Ushizi we-Curd + imfanzi + i-arugula
2. Izinhlanzi ezibomvu + ikhukhamba + imifino
3. Ushizi we-Curd + zucchini + imifino + iqanda
4. I-Chickpea unamathisele imifino + ama-walnuts
5. Isipinashi + utamatisi + iqanda + ukwatapheya

Izengezo Eziphezulu Ezi-3 Zesinkwa Esivela ku-Nutritionist u-Anna Kirosirova (@ahims_a)

1. I-tofu sea pâté: I-Tofu, i-nori, i-spoonful yamafutha we-avocado, i-soy sauce ne-whisk ku-blender. Kuvela nje ukuthi kumnandi njengebhomu.
2. Ukotapeya: mane uhlanganise ngemfoloko, inkathi ngosawoti nopelepele bese usuqedile.
3. I-Cashew Cream Cheese: Cwilisa ama-cashews ubusuku bonke, shaya ku-blender ngamanzi amancane, ujusi kalamula, ingcosana kashukela kakhukhunathi nosawoti.

Ukupheka kwesinkwa esimnandi

“This is Cannon”: isidlo sasekuseni esivelile kulabo abanamazinyo amnandi avela ku-Alexandra Krylova, umqeqeshi wezokudla (@moya_sasha).

• isinkwa se-buckwheat uDkt Korner;
• ibhotela lamantongomane elingenashukela;
• ibhanana (esikhundleni sayo ungathola futhi ama-strawberry);
• ukhukhunathi ngaphezulu;

Iresiphi yevidiyo "Ikhekhe likhekhe le-Strawberry ngaphandle kokubhaka" nguMikhail Martynov (@martynoff_me):