Ungasikhetha kanjani isinkwa sikashukela

Isifo sikashukela yisifo sesithathu esiyingozi kunazo zonke emhlabeni. Kuyingozi hhayi ngokuboniswa kwayo kuphela ngendlela yayo emsulwa, kepha nezinkinga ezilandela ngokuphila okungalungile. Enye yezindawo ezibaluleke kakhulu empilweni yeziguli ukudla okufanele. Ukujwayelana nomqondo wokondleka kuqala ngokwazi ukuthi uluhlobo luni lwesinkwa esingadliwa sikashukela. Njengoba kunezinhlobo eziningi zesinkwa nama-analogue ayo, kukhona inketho yabantu abanesifo sikashukela.

Isinkwa esimhlophe neshukela

Lokhu kungenxa yokwakheka kwalo mkhiqizo, ngoba kubhakwa ngesisekelo kafulawa we-premium. Lokhu kusho ukuthi ngethashini elishaqisayo lama-carbohydrate, isinkwa esinjalo asisho lutho oluwusizo emzimbeni wesifo sikashukela. Ngakolunye uhlangothi, ngisho nokulunywa okuncane kungaholela emazingeni aphezulu kashukela egazini.

Isisekelo sokusetshenziswa kwibhikawozi nepasta iyunithi lesinkwa - inkomba elilinganisiwe yenani elivumelekile lama-carbohydrate kumkhiqizo.

Iyunithi elilodwa lesinkwa libalwa amagremu ayi-12 ama-carbohydrate adliwayo. Njengesibonelo, lokhu kungaba:

• Amagremu ama-30 esinkwa;
• Izinkomishi ezintathu zokupheka
• Ingilazi yobisi noma i-kefir;
• Ingilazi yamajikijolo;
• I-apula, i-orange noma i-peach yesayizi ephakathi;
• 2 wezipuni aboshwe amazambane.

1. Inani lamayunithi esinkwa avumelekile sikashukela abalwa ngokusekelwa kwesisindo somzimba. Kubantu bomzimba ojwayelekile, lesi sibalo singama-20- 22 ngosuku, sincipha isisindo somzimba - 25-30 ngosuku, ngesisindo esikhulu ngokweqile - 14-16.
2. Akunconyelwe ukusebenzisa inombolo evunyelwe yamayunithi esinkwa endaweni eyodwa, ukusatshalaliswa kahle kuzoba ngosuku. Isibonelo, kungcono ukubala ukudla kwezidlo ezintathu eziphambili kanye namazwidi amabili. Le modi izokuvumela ukuthi ulawule kahle amazinga eglucose futhi izosiza ukufeza umphumela obalulekile kusuka ekwelashweni kwezidakamizwa.

Kungenzeka yini ukudla isinkwa nesifo sikashukela, umuntu ngamunye unquma ngamunye. Ngokuyisisekelo, iziguli azikwazi ukwenqaba lo mkhiqizo, ngoba lokhu kuyisisekelo sokudla okunempilo. Ngakho-ke, izazi zokudla okunempilo zincoma ukubuyisela isinkwa sikakolweni esimhlophe nezinye izinhlobo.

Isinkwa Nezilayi

I-Crispbread yohlobo 2 sikashukela iyisikhundla esihle semikhiqizo kafulawa kakolweni. Lo ngumkhiqizo ojwayelekile wesifo sikashukela osetshenziselwa izinkinga ezahlukahlukene zokudla. Isakhiwo sabo esiyingqayizivele sikuvumela ukuba uthole imizwa yokunambitheka entsha, futhi isisekelo kungama-fiber, amavithamini kanye nezinto zokulandela. Ngaphezu kwalokho, umkhiqizo oyinhloko akuyona ukolweni kuphela, kodwa futhi i-rye ne-buckwheat. Rye nesinkwa se-buckwheat kuzokhethwa.

Ngaphezu kwalokho, ama-roll roll wesinkwa ngohlobo lwe-2 sikashukela alusizo ngenxa yokuntuleka kwemvubelo ekwakhekeni kwawo, anomthelela omubi emgudwini wesisu.

Okunye futhi okuhle ukuthi kungenzeka ukudla isinkwa noshukela, ukuthi banezithasiselo ezahlukahlukene zokunambitha. Lokhu kuhlukahluka kakhulu ekukhetheni kokudla kwesiguli okuphoqelelwa ukuthi siphile nemikhawulo yokudla.

Enye inketho yokudla izingcezu. Lo mkhiqizo utholakala kwigciwane lokusanhlamvu, eliye lathola ukwelashwa kokushisa okushisa, kepha lagcina izakhiwo zalo ezizuzisayo. Isisekelo singabi nje ukolweni kuphela, kepha futhi nerayisi, i-oats, ummbila, i-buckwheat, i-rye. Bangakwazi ngisho nokuhlanganisa izinhlobo eziningana zokusanhlamvu.

Inani elikhulu le-fiber, amavithamini kanye namaminerali agcinwe enza umsebenzi wepheshana lesisu, likuvumela ukuthi ulawule amazinga eglucose, ukwandisa amandla nokuqina komzimba.

Isinkwa esinsundu

Ngingasidla isinkwa esinsundu uma singekho ezinye izindlela ezingamukeleki? Izazi zezempilo zithi le ndlela nayo izoba nomthelela omuhle empilweni yesiguli.

Ama-carbohydrate athinta ngqo amazinga kashukela egazini. Ubukhulu balo mphumela ubizwa ngokuthi inkomba ye-glycemic. Kuya ngenani le-fiber emkhiqizweni, inani nesikhathi sokusebenza. Kunconywa ukusebenzisa ukudla okunenkomba ye-glycemic ephansi nephakathi nendawo, enikeza ukugcwala okushukela okulinganiselwe.

Lezi zinhlobo ezimbili zivame kakhulu futhi sezizisunguzile emzabalazweni wokugcina impilo. Isinkwa se-Borodino sikashukela siyasebenziseka ngoba igramu eyodwa yalo mkhiqizo ikhiqiza inani eliphindwe kabili le-fiber, elinomphumela omuhle ku-glucose. I-Coarse fiber yokudla nayo yehlisa i-cholesterol yegazi, okubalulekile ezigulini ezilawula isimo somzimba wazo.

Isinkwa se-rye yesifo sikashukela silungele ukwakheka okuhle. Ngosizo lwayo, ungabuyisa imithombo ye-thiamine, i-iron, i-selenium ne-folic acid, ukungabikhona kwayo okuthinta impilo. Ukudla isinkwa se-rye kunconywa ukugcina imiphumela eyavela ngemuva kokulashwa kwezidakamizwa. Futhi nokho ngamanani amakhulu futhi akunakwenzeka ukudla, ngoba futhi iqukethe inani elikhulu lama-carbohydrate. Ngaphezu kwalokho, uma inkambo eyinhloko ingumkhiqizo we-carbohydrate, khona-ke isinkwa se-rye kufanele sihlehliswe.

Isinkwa samaphrotheni

Ungakhohlwa ukuthi ukubhaka kwamaprotheni kunokuqukethwe kwekhalori okuphezulu futhi akunakudliwa ngamanani amakhulu, ngoba lokhu kusongela ukukhuphula hhayi ushukela wegazi kuphela, kepha futhi nesisindo somzimba esiphelele.

Ukwenza isinkwa ngokwakho

Ukuze uqiniseke ngokuphelele ngezinzuzo zomkhiqizo owusebenzisayo, ungapheka isinkwa sabanesifo sikashukela kuhhavini. Kulokhu, ungashintsha ngokuzimela inani le-fiber, izithasiselo ezahlukahlukene, imvubelo nezinye izithako.

Ngaphezu kuhhavini, umshini wesinkwa ulungele ukwenza isinkwa esenziwe ekhaya - kufanele ulayishe imikhiqizo kuwo futhi ukhethe uhlelo olufanele.

Ukuhlolwa okudingayo:

• Ufulawa owuhlaza (hhayi ngempela ukolweni, ungenza inhlanganisela kakolweni, i-rye ne-nokunye okufana nokolweni);
• Usawoti;
• I-Fructose (isinkwa esenziwe nguwe muhle ngoba ungasebenzisa imikhiqizo evunyelwe nama-analogues abo);
• Imvubelo eyomile;
• Amagatsha (inani lawo lingahluka futhi, afinyelele isilinganiso esifanelekile);
• Amanzi.

Ngokuvamile ukubhaka kwanele ukusebenzisa uhlelo olujwayelekile. Ngehora, uzokwazi ukuthola isinkwa sakho esishisayo nesibomvu. Kodwa-ke, kungcono ukuyisebenzisa ngefomu elipholile, ukuze ugweme izinkinga ngepheshana lesisu.

Ukuze wenze isinkwa kuhhavini, kufanele uqale uvuse imvubelo, bese uxuba zonke izithako ezomile bese ufaka amanzi. Ngemuva kokukhulisa inhlama ngevolumu, udinga ukwakha isinkwa esizayo, usimise isikhashana bese ubeka kuhhavini osuke usushisa kakade. Kuyadingeka futhi ukuyisebenzisa ngefomu elipholile.

Sethula enye iresiphi yevidiyo yesinkwa se-Wellness ngaphandle kwefulawa, ngaphandle kwemvubelo, ngaphandle koshukela:

Kubalulekile ukwazi

Ngaphambi kokuthatha isinqumo sokuthi uluhlobo luni lwesinkwa esikhona sohlobo 2 sikashukela, udinga ukuzijwayeza izinhlobo eziphambili nemiphumela yazo emzimbeni:

1. I-Rye Kungcono ukuyisebenzisa ngokuhlanganiswa ne-bran. Kuyasiza ukusheshisa imetabolism, kunikeza umuzwa omude wokuqaqamba, uhlobo “lokuxubha” lwesibeletho ngenxa yenani elikhulu lemicu yama coarse.
2. Amaprotheni. Abathengi abaphambili ngabantu abanesifo sikashukela nabantu abafuna ukunciphisa isisindo somzimba. Isebenza ngokunciphisa inani lama-carbohydrate kumkhiqizo osuqediwe. Isinkwa esinjalo singathengwa kuphela eminyangweni ekhethekile.
3. Okusanhlamvu Okuphelele. Uhlobo oluhle kakhulu kubo bonke abantu ababheka impilo yabo. Kwenziwa kusuka okusanhlamvu okungafakwanga, igobolondo eliqukethe amavithamini namaminerali ayinhloko.
4. Isinkwa nezinhlaka. Ngenxa yokungabikho kwemvubelo, kuthinta kahle isimo samathumbu nohlelo lwe-endocrine, futhi kwanelisa indlala isikhathi eside.

Isinkwa nohlobo lwe-2 sikashukela sihlangana kahle, ikakhulukazi uma ukhetha kuqala ukudla okufanele futhi ungagxili kunoma yiluphi uhlobo lomkhiqizo. Isinkwa sinikeza umuzwa omude wokuqaqamba, ulungisa umsebenzi wepheshana lesisu, amasistimu ahlukahlukene womzimba. Umthetho omkhulu ekusetshenzisweni kwawo wukulinganisela.

Uma ungabaza ngokukhetha ukudla okufanele, ungaxhumana nodokotela onempilo. Uchwepheshe onekhono ngeke akutshele kuphela uhlobo lwesinkwa sikashukela ongasidla, kodwa futhi asize ekwenzeni imenyu elinganiselwe esekelwe kumingcele yesiguli ngayinye.

Futhi, ungakhohlwa ukuhlolwa njalo, ungabheki amazinga kashukela kuphela, kodwa futhi ne-cholesterol nesibindi nama-pancreas. Akufanele uthembele ekudleni kuphela - ukwelashwa ngezidakamizwa okufika ngesikhathi futhi ngendlela efanele kuzokwenza lula impilo yesiguli futhi kusize ekugwemeni izinkinga zesifo. Ukuqashwa njalo ngudokotela we-endocrinologist kuzosiza ukuqaphela izinto ezingezinhle ngesikhathi futhi kuqede umphumela wazo empilweni nasekuphileni kwesiguli.

Njengoba isifo sikashukela yisifo esingelapheki esingalapheki, iziguli kufanele ziphile impilo enempilo, zivivinya umzimba, zidle ngendlela efanele futhi njalo. Lokhu kuzothuthukisa kakhulu izinga lokuphila, kunciphise izingozi futhi kugweme izinkinga zesifo.