Inkomba enkulu yesimo somzimba kushukela sikhulu yizinga le-glucose egazini. Umphumela wokwelapha uhlose ukulawula leli zinga. Ngendlela, le nkinga ingaxazululwa ngokwengxenye, ngoba lokhu, isiguli sinqunyelwe ukwelashwa kokudla.
Kuqukethe ngokulawula inani lama-carbohydrate ekudleni, ikakhulukazi maqondana nesinkwa. Lokhu akusho ukuthi iziguli ezinesifo sikashukela kudingeka zisuse ngokuphelele isinkwa ekudleni kwazo. Ngokuphambene nalokho, ezinye izinhlobo zayo zilusizo kakhulu kulesi sifo, isibonelo esihle yisinkwa esenziwe ngofulawa we-rye. Umkhiqizo uqukethe amakhompiyutha anomphumela omuhle wokwelapha emzimbeni wesiguli.
Imininingwane yesinkwa ejwayelekile yohlobo I kanye nohlobo II sikashukela
Imikhiqizo enjalo iqukethe amaprotheni ezitshalo, i-fiber, amaminerali abalulekile (i-iron, i-magnesium, i-sodium, i-phosphorus nabanye) nama-carbohydrate.
Izazi zezempilo zithi isinkwa siqukethe wonke ama-amino acid kanye nezinye izakhi zomzimba ezidingwa ngumzimba. Akunakwenzeka ukucabanga ngokudla komuntu ophilile uma kungekho imikhiqizo yesinkwa ngandlela-thile.
Kepha akusikhona sonke isinkwa esisebenzayo kwabanesifo sikashukela, ikakhulukazi kulabo bantu abanezinkinga ze-metabolic. Ngisho nabantu abaphilile akufanele badle ukudla okuqukethe ama-carbohydrate asheshayo. Kubantu abakhuluphele nabaneshukela, kumane nje akwamukeleki. Imikhiqizo elandelayo yebhikawozi ingafakwa eceleni ekudleni koshukela:
- ukubhaka,
- isinkwa esimhlophe;
- namakhekhe kusuka kufulawa yephrimiyamu.
Le mikhiqizo iyingozi ngoba ingakhuphula ngokumangazayo ushukela wegazi, okuholela ku-hyperglycemia kanye nezimpawu ezivela kuyo. Iziguli ezinesifo sikashukela zingadla isinkwa se-rye kuphela, ngesilinganiso esincane sikafulawa kakolweni, bese kuba izinhlobo ezi-1 noma ezi-2 kuphela.
Ama-diabetes ayanconywa isinkwa se-rye ne-bran kanye nama-rye wonke. Ukudla isinkwa se-rye, umuntu uhlala egcwele isikhathi eside. Lokhu kungenxa yokuthi isinkwa se-rye siqukethe amakhalori amaningi ngenxa yokudla kwefayibha. Lezi zingxube zisetshenziselwa ukuvimbela ukuphazamiseka kwe-metabolic.
Ngaphezu kwalokho, isinkwa se-rye siqukethe amavithamini e-B akhuthaza izinqubo ze-metabolic futhi akhuthaze ukusebenza kwegazi ngokuphelele. Enye into yesinkwa sama-rye ephuka kancane kancane ama-carbohydrate.
Isiphi isinkwa ongasithanda
Njengoba sekuboniswe izifundo eziningi, imikhiqizo equkethe i-rye inempilo kakhulu futhi ilusizo kubantu abanokuphazamiseka kwe-metabolic. Kodwa-ke, abanesifo sikashukela kufanele bayiqaphele isinkwa esibhalwe ukuthi "Isifo sikashukela", esithengiswa ngoxhaxha lwezitolo.
Iningi lale mikhiqizo libhekwe kusuka kufulawa osezingeni eliphakeme, ngoba ochwepheshe bezokubhaka banesifiso esikhulu kumanani wokuthengisa futhi abazi okuncane ngemikhawulo yabantu abagulayo. Abondli bezempilo abafaki ukuvinjelwa okuphelele ku-muffin nesinkwa esimhlophe sabo bonke abanesifo sikashukela.
Abanye abanesifo sikashukela, ikakhulukazi labo abanokuphazamiseka okuthile emzimbeni, ngokwesibonelo, ohlelweni lokugaya ukudla (i-peptic ulcer, gastritis), bangasebenzisa isinkwa se-muffin nesinkwa esimhlophe ngamanani amancane.
Isinkwa sikashukela
Esikhathini sikashukela, kusiza kakhulu ukufaka imiqobelo ekhethekile yesinkwa ekudleni. Ngaphezu kweqiniso lokuthi lokhu kudla kuqukethe kuphela ama-carbohydrate ahamba kancane, kuvimbela nezinkinga ohlelweni lokugaya ukudla. Izinkwa ezinesifo sikashukela zinothile ngamavithamini, e-fiber kanye nezinto ezilandelwayo.
I-Iast ayisetshenziswa kwinqubo yokwenza, futhi lokhu kunethonya elihle kakhulu emgudwini wamathumbu. Esikhathini sikashukela, kungcono ukukhetha ukudla isinkwa se-rye, kepha ukolweni awenqatshelwe.
Isinkwa se-Borodino
Isifo sikashukela kufanele ngaso sonke isikhathi sigxile enkombeni ye-glycemic yomkhiqizo odliwayo. Inkomba efanelekile ingama-51. 100 g wesinkwa seBorodino equkethe amagremu ayi-15 ama-carbohydrate no-1 gram wamafutha. Ngomzimba, lesi isilinganiso esihle.
Lapho usebenzisa lo mkhiqizo, inani le-glucose egazini landa liye ngezinga elilinganiselayo, futhi ngenxa yobukhona be-fiber yokudla, izinga le-cholesterol liyancipha. Phakathi kokunye, isinkwa iBorodino iqukethe ezinye izinto:
- niacin
- selenium
- i-folic acid
- insimbi
- thiamine.
Zonke lezi zinto zihlanganisiwe zibalulekile kwabanesifo sikashukela. Kepha isinkwa rye akufanele sihlukunyezwe. Esigulini esinesifo sikashukela, okujwayelekile kulo mkhiqizo ngamagremu angama-325 ngosuku.
Isinkwa esishisiwe (IProtheni) Isinkwa
Lo mkhiqizo waklanywa ngabasebenza ngokudla okunempilo ikakhulukazi kwiziguli ezinesifo sikashukela. Kanye nokuqukethwe okuphezulu kwamaprotheni anokugaya kalula, inani lama-carbohydrate esinkwa esibucayi liphansi. Kepha lapha ungathola isethi ephelele yama-amino acid abalulekile, izinto eziningi zokulandela umkhondo nosawoti wamaminerali
Ukupheka okuncane
I-Buckwheat Wheat
Iresiphi elula futhi elula ilungele labo abangayipheka emshinini wesinkwa.
Kuthatha amahora amabili imizuzu eyi-15 ukulungiselela umkhiqizo emshinini wesinkwa.
Izithako
- Ufulawa omhlophe - 450 gr.
- Ubisi olufudumele - 300 ml.
- Ufulawa we-Buckwheat - 100 g.
- Kefir - 100 ml.
- Imvubelo esheshayo - 2 tsp.
- Amafutha omnqumo - 2 tbsp.
- I-Sweetener - 1 tbsp.
- Usawoti - 1.5 tsp.
Gaya i-buckwheat ku-grinder yekhofi bese uthele zonke ezinye izithako kuhhavini bese uxova imizuzu eyi-10. Setha imodi kokuthi "Isinkwa esimhlophe" noma "Okuyinhloko". Inhlama izovuka amahora ama-2, bese ubhaka imizuzu engama-45.
Isinkwa se-Wheat ku-cooker slowly
Izithako
- Imvubelo eyomile 15 gr.
- Usawoti - 10 gr.
- Uju - 30 gr.
- Ukufiphala kwebanga lesibili likakolweni lonke - 850 gr.
- Amanzi afudumele - 500 ml.
- Amafutha emifino - 40 ml.
Hlanganisa ushukela, usawoti, imvubelo nefulawa endishini ehlukile. Kancane kancane, uthele umfudlana omncane wamafutha namanzi, ngenkathi ushukumisa kancane ngenkathi usiningi. Bopha inhlama ngesandla uze uyeke ukunamathela ezandleni nasemaphethelweni esitsha. Gcoba i-multicooker ngamafutha bese usabalalisa inhlama kuyo.
Ukubhaka kwenzeka kwimodi "Multipovar" yehora eli-1 emazingeni okushisa angama-40 ° C. Ngemuva kokuthi isikhathi esabiwe siphume ngaphandle kokuvula isivalo, setha imodi ethi "Baking" amahora amabili. Uma sekusele imizuzu engama-45 ngaphambi kokuphela kwesikhathi, udinga ukuguqula isinkwa usibheke ngakolunye uhlangothi. Umkhiqizo oqediwe ungadliwa kuphela kwifomu elipholile.
Rye isinkwa kuhhavini
Izithako
- Rye ufulawa - 600 gr.
- Ufulawa wamasondo - 250 gr.
- Imvubelo yotshwala - 40 gr.
- Ushukela - 1 tsp.
- Usawoti - 1.5 tsp.
- Amanzi afudumele - 500 ml.
- Ama-molasses amnyama ama-2 tsp (uma i-chicory ithathelwa indawo, udinga ukufaka ushukela ongu-1 tsp).
- Amafutha omnqumo noma zemifino - 1 tbsp.
Thela ufulawa we-rye esitsheni esikhulu. Thela ufulawa omhlophe ungene kwesinye isitsha. Thatha uhhafu kafulawa omhlophe wokulungiselela isiko le-starter, uhlanganise okusele kufulawa we-rye.
Ukulungiselela okumnandi:
- Emanzini alungiselelwe, thatha inkomishi engu-¾.
- Faka i-molasses, ushukela, imvubelo nefulawa emhlophe.
- Hlanganisa kahle bese ushiya endaweni efudumele uze ukhuliswe.
Engxenyeni yezinhlobo ezimbili zikafulawa, faka usawoti, uthele emvubeni, izinsalela zamanzi afudumele, uwoyela wemifino uhlanganise. Bopha inhlama ngesandla. Shiya uye endaweni efudumele cishe amahora 1.5 - 2. Uhlobo lapho isinkwa sizobhakwa, fafaza kancane ngofulawa. Thatha inhlama, uyixove futhi, lapho usuphuzile etafuleni, uyibeke ngendlela elungiselelwe ngayo.
Phezu kwenhlama udinga ukumanzisa kancane ngamanzi bese ubushelelezi ngezandla zakho. Faka isembozo kwifomu futhi ihora eli-1 endaweni efudumele. Preheat kuhhavini ku-200 ° C bese ubhaka isinkwa imizuzu engama-30. Fafaza umkhiqizo obhakwe ngqo efomini ngamanzi bese ufaka kuhhavini imizuzu emi-5 ukuze “ufinyelele”. Sika isinkwa selehlile kube izingcezu bese ukhonza.
