Ungasikhetha kanjani isinkwa sikashukela

Eminye imikhiqizo evinjelwe abanesifo sikashukela ingashintshwa ngempumelelo ne-analogue ewusizo. Isibonelo, abalandeli bendlela yokudla okunempilo bashintsha kusuka kwesinkwa baye emikhombeni ehlukahlukene yesinkwa, okuthi, ngokusho kwabakhiqizi, bangabi ngumthombo wama-carbohydrate kuphela, kepha futhi banganelisa izidingo zomzimba zefayibha namavithamini.

Ngingasidla isinkwa noshukela? Kungenzeka, kepha hhayi konke. Izinga lombuso lalo mkhiqizo liphelelwe isikhathi futhi alihlangabezani nezidingo zokukhiqizwa kwanamuhla, ngakho-ke umkhiqizi ngamunye uneresiphi yakhe eyingqayizivele. Ezinye zalezi crunchies ezimnandi empeleni zingadliwa noshukela ngaphandle kokwesaba ushukela wegazi. Ezinye zehlukile kunesinkwa sikakolweni futhi zibangela ukugxuma okubukhali kwi-glycemia.

Yini imiqulu yesinkwa nokwakhiwa kwayo

Ngaphansi kwegama elithi "isinkwa" kukhiqizwa imikhiqizo emi-2 ehluke ngokuphelele:

Isifo sikashukela nokucindezela kuzoba yinto yesikhathi esedlule

• Ukwehlela ushukela -95%
• Ukuqedwa kwe-vein thrombosis - 70%
• Ukuqedwa kokushaya kwenhliziyo okuqinile -90%
• Ukuqeda umfutho wegazi ophakeme - 92%
• Ukwanda kwamandla ngesikhathi sosuku, ngcono ukulala ebusuku -97%

1. Ama-rolls wesinkwa amancanyana amakhekhe acwebile, acwebezelayo, ajwayele ukwakheka. Ukwakheka kwabo kusondele kulowo wesinkwa esivamile. Ukupheka, ufulawa, amafutha (kufaka phakathi imajarini), futhi kwesinye isikhathi ushukela, imvubelo, ubisi lwempuphu, kuyasetshenziswa. Le mibhalo yesinkwa iheha abathengi ngezithasiselo ezisebenzayo: amabele, imbewu namantongomane, amajikijolo omisiwe nemifino. Ukukhethwa kwesinkwa sokubhaka kukhulu. Okuwusizo kakhulu kwesinkwa sikashukela kusuka kufulawa ehlutshiwe kanye nokusanhlamvu okuphelele ngaphandle kwama-flavour kanye nesitashi esilungisiwe.
2. Isinkwa se-extrusion siyi-chubby briquettes evamile, evame ukuzungeza. Kulesinkwa ngasinye, okusanhlamvu okuvuvukele futhi okuqhume njengama-popcorn kubonakala kahle. Imvamisa baba nokunambitheka kwemvelo ngaphandle koshukela, amafutha, izinongo nezinongo zokufakelwa. Lezi zinkwa zenziwa ngamabele agqamile, ummbila, ibhali, ukolweni. Okusanhlamvu kumanzi kakhulu isikhathi eside, emva kwalokho kufakwe kudivayisi ekhethekile - i-extruder. Ngenxa yengcindezi ephezulu kanye lokushisa, okusanhlamvu okukuyo kuvuvukala endabeni yemizuzwana, ukunamathela ndawonye kwikhekhe elilodwa, okubuye kukhumbuzane nge-polystyrene. E-Russia, isinkwa esingesiso esithandwayo asithandwa kakhulu kunejwayelekile. Futhi ngeze: lo mkhiqizo unokwakheka okuhle ngaphandle kwezengezo zokufakelwa. Ngaphezu kwalokho, ngenxa yesikhashana sokuphathwa kokushisa okusanhlamvu, okusanhlamvu kwezinto eziwusizo kusasele. Ngeshwa, ubuchwepheshe bokukhiqiza abukuvumeli ukwenza isinkwa esivela ezinsizeni eziphephe kakhulu zikashukela. Kuwo wonke ama-assortment, yi-buckwheat kuphela, i-pearl ibhali kanye ne-oat crunchies evunyelwe kwabanesifo sikashukela.

GI kanye namakhalori

Ngohlobo 2 sikashukela, kubhekelwa ngokukhethekile ukunciphisa okuqukethwe kwekalori, ngoba iningi leziguli likhuluphele. Yize ingemikhiqizo yokudla, ama-roll roll wesinkwa awakwazi ukubizwa ngokuthi ukukhanya. Inani labo le-caloric lihluke kancane kokuqukethwe kwekhalori yesinkwa esijwayelekile, ngoba yomibili le mikhiqizo yenziwa ngezinto ezifanayo eziluhlaza - okusanhlamvu, okunenani eliphakeme lokudla. Ngokwesilinganiso, u-100 g wesinkwa (ukufakwa okujwayelekile kwezingcezu eziyi-9-13) uqukethe ama-300 kcal. Amapuleti e-crispy ngokufakwa kwamantongomane, imbewu, uwoyela wemifino "angadonsa" ku-370-380 kcal. Isinkwa sokudla kwekhalori yeziguli ezinesifo sikashukela ngamakhambi nemifino sincane kancane - cishe ama-210 kcal.

Naphezu kwenani lesinkwa eliphakeme lokudla, iningi labanesifo sikashukela lincipha uma liguqukela kubo lisuka kwesinkwa salo esivamile. Lo mphumela uchazwa ngokwehla kwesisindo esidliwayo: cishe amagremu ama-2 esangweji adinga cishe ama-50 g wesinkwa, kanti izinkwa ezi-2 azinasisindo esingaphezu kwama-20 g.

Inkomba ye-glycemic yesinkwa incike ekwakhekeni kwayo:

• I-GI ephezulu kakhulu (engaphezu kweyi-80) itholakala erayisi nasemakholweni ommbila. Ngesifo sikashukela, zivinjelwe ngokuphelele;
• Endaweni yesibili - isinkwa sikakolweni ngaphandle kwe-bran eyengeziwe, i-GI yabo - cishe i-75;
• I-GI ye-buckwheat, oatmeal ne-barris crisples - amayunithi angama-70, uma kufakwe i-fiber ngesikhathi sokubhaka - 65;
• Izinkwa ezingama-rye baking ezinesifo sikashukela sohlobo lwe-2 zithathwa njengephephe kunazo zonke, i-GI ejwayelekile ingu-65, ine-bran - 50-60.

Izinzuzo kanye nokulimaza kwesinkwa kushukela

Izazi zezempilo zibheka okuqukethwe okuphezulu kwefayibha yokudla njengenzuzo enkulu yesinkwa. Ama-Buckwheat nama-oats ane-fiber yemvelo eningi - cishe i-10%. Crispbread kusuka kwezinye izitshalo sicetshiswa nge-bran. Okuqukethwe kwefayibha kuvame ukuboniswa kwiphakheji. Uma kungaphezu kwe-10 g nge-100 g, isinkwa esinohlobo 2 sikashukela sizodonswa kancane, sidale ushukela omncane.

Izici eziwusizo zefayibha yokudla:

Usuku, umuntu kufanele adle cishe i-25 g ye-fiber, isifo sikashukela sinconywa ukusetshenziswa okungafika ku-40 g.

Zonke izilimo ziyafana ekwakhiweni kwazo, ziqukethe ama-carbohydrate angama-58-70% (ikakhulu isitashi), ama-6-14% amaprotheni wemifino. Indoda yesimanje ayizintuli lezi zinto, ngakho-ke imikhiqizo ebhaka ingafakwa ngokuphephile ekudleni, ishiye iphalishi kuyo kuphela. Kwiziguli ezinesifo sikashukela esinzima kunconywa ukwenqatshwa okuphelele kwesinkwa nesinkwa. Uma umuntu onesifo sikashukela elawula ngempumelelo i-glycemia, akadingi imikhawulo enjalo eqinile, angakwazi ukukhokha izinkwa ezi-3-5 ngosuku.

Okuqukethwe kakhulu kwe-carbohydrate akuyona ukuphela kokubi kwesinkwa. Ifayibha ekwakhekeni kwayo ingaletha inzuzo nobabili. Ngezinkinga ezithile zokugaya (izilonda nokuguguleka kwe-mucosa esiswini), noma yikuphi ukudla okunezihlanganisi ezinqatshelwe akuvunyelwe ngokuphelele. Uma uthatha isinqumo sokufaka isinkwa ekudleni kwakho, engeza amanzi akho. I-Fiber "isebenza" kuphela esimweni sokuvuvukala. Uma ingenamanzi ngenani elilinganiselwe loketshezi, ubungozi bokuqunjelwa luphezulu. Kubaluleke kakhulu ukugcina uhlobo lokuphuza kwabesifazane abakhulelwe abanesifo sikashukela, ngoba ukuphazamiseka kokusebenza kokugaya ukudla kuvame kakhulu ngesikhathi sokuthinta.

Uhlobo luni lwesinkwa olukwazi ukukhipha abanesifo sikashukela

Ukubhalwa kwesinkwa kungumkhiqizo othandwayo; izinto eziningi ezivela kubakhiqizi abahlukahlukene bethulwa ezitolo. Ukunquma ukuthi ungasidla noma yini isinkwa esithile onesifo sikashukela sohlobo 2, udinga ukuhlaziya ngokucophelela imininingwane esephaketheni:

1. Isinkwa se-Rye yikhalori ephezulu kakhulu, kepha futhi iyasiza kakhulu kushukela. Ekubunjweni kwasekuqaleni kufanele kukhonjiswe ufulawa we-rye. Kuyinto efiselekayo ukuthi kungangezwa i-bran (ukolweni). Uyacelwa ukuthi uqaphele: nge-cholesterol ephezulu, uhlobo 2 sikashukela kuvinjelwe emikhiqizweni yobumba.
2. Iningi labantu abanesifo sikashukela libiza isinkwa sikakolweni ukuthi simnandi kakhulu. Imikhiqizo efakwayo ifakwa emikhiqizweni kadoti kakolweni: inhlobonhlobo yezithelo, izithelo ezomisiwe, ukunambitheka, ushukela, i-caramel, uju, ulayini, ushokoledi. I-crispbread enezengezo ezinjalo ayihlukile kakhulu kumakhukhi, ngakho-ke ayenqatshelwe isifo sikashukela. Yini abangenziwa yisifo sikashukela: ngempela ngama-bran noma okusanhlamvu okuphelele, okuvunyelwe izithasiselo - imbewu yefilakisi nelanga, amakhambi, i-artichoke yaseJerusalema eyomile, i-amaranth, nesinamoni.
3. Lapho uhlola ukuthi ungasisebenzisa yini isinkwa esithile, hlola ngokucophelela ukusifaka. Imininingwane ethe xaxa ekhonjiswe kuyo, kumthembe kakhudlwana umakhi. Ukubhalwa kwesinkwa kubekwe njengokudla okunempilo, ngakho-ke umthengi unelungelo lokwazi ukwakheka kwawo okugcwele, aze afike kokuqukethwe amavithamini namaminerali ngocezu olu-1 no-100 g. Akufanele uthenge isinkwa lapho inani le-fiber yokudla lingaziwa khona. Ngokunokwenzeka, aqukethe ufulawa ojwayelekile, imvubelo, imajarini kanye nokunambitheka, okusho ukuthi kuzodala ukwanda okukhulu kwe-glycemia yohlobo 2 sikashukela.
4. Ikhwalithi yesinkwa ekhilimu kahle, ibhakwa ngokuphelele futhi yomile. Uma becindezelwa kalula noma beqinile kakhulu, ubuchwepheshe bokukhiqiza buphazamisekile. Ukubhalwa kwesinkwa kufanele kube lula ukuluma, kube nemiphetho ebushelelezi, indawo engenamidwebo, edwetshwe ngokulinganayo, ehlanganiswe nezengezo ezinemibala yamukelekile.
5. Lapho ukhetha izinkwa zohlobo lwesifo sikashukela sohlobo 2, cabanga ngokucophelela okugcwaliswayo. Amaphakethe wekhadibhodi kufanele agcine ukwakheka kwawo, amaphakheji kumele abe angaqinile. Amakhrisithi esakeni eliqhekekile angomile noma, kunalokho, manzi, noma abhuqe ngaphakathi.
6. Naka usuku lokuphelelwa yisikhathi. Kwesinkwa esengeziwe, yiminyaka engu-1.5, yokubhaka ngaphandle kwezithasiselo - izinyanga eziyi-10, kanye nezithasiselo - izinyanga eziyisithupha. Ukudlulelwa kwesinkwa okuphelelwe yisikhathi kungahle kube rancid.
7. Ngesifo sikashukela, ungadla isinkwa esingafakwanga kuphela, kunconywa ukuthi uhlanganiswe noshizi onamafutha amancane, ushizi wekhishi, amakhambi, imifino eboshiwe.

Ungazipheka kanjani

Ukuthenga isinkwa esitolo akudingeki nhlobo, kungaphekwa ekhaya ngaphandle kwezinkinga nesikhathi. Esikhathini sikashukela, inketho yasekhaya ingcono kakhulu, ngoba ungalawula ukwakheka kufinyelela kwigram futhi uqiniseke ngokuphepha kwayo.

Njengesibonelo, sinikeza iresiphi yesinkwa se-rye, ngomgomo ofanayo ungababhaka kunoma yiluphi ufulawa. Isisekelo seresiphi ufulawa we-rye (okusanhlamvu okuphelele), i-bran ngesimo se-powder (hhayi granured), i-oatmeal. Sithatha le mikhiqizo ngama-servings ama-2 ka-g g ngamunye: Kwishukela, noma yiziphi izimbewu namantongomane, amasizini owomile angaba izengezo, zizonke zingafakwa i-120 g.Xuba zonke izithako ezomile, usawoti. Ngemuva kwalokho faka ama-350 g amanzi no-50 g wamafutha zemifino, uxove ngokucophelela ngesipuni.

Isisindo esiphelile kumele sibekwe ngokushesha ephepheni lokubhaka, lisatshalaliswa ngo-5mm obukhulu, usikwe abaxande ngommese. Ama-rolls wesinkwa asuswa kahle epanini, ngakho-ke adinga ukuxhaswa: umakhi we-silicone noma iphepha lokubhaka eliphakeme. Crisp Bhaka imizuzu engama-30 ukuya kwengama-40, kuphole ukushisa kwegumbi ephepheni lokubhaka, bese uliphula ube izicucu.

Iresiphi yevidiyo: isinkwa se-buckwheat