Ukudla okuningi okwenziwe ngofulawa akusifanele ishukela, ngoba aqukethe inani elikhulu lama-carbohydrate alula, akhuphula ushukela wegazi futhi kuthinta kabi isimo se-pancreas. Ngeshwa, izimpahla eziningi ezibhakiwe ziwela kulolu hlu. Ukushintshanisa ukudla futhi ngesikhathi esifanayo kugcwalise umzimba ngezinto eziwusizo ezitholakala ezinqolobaneni, iziguli zingasebenzisa isinkwa esikhethekile sokudla. Futhi ukuze zingalimazi futhi zilethe usizo kuphela, udinga ukwazi ukuthi ungawukhetha kanjani lo mkhiqizo nokuthi ungadliwa malini nsuku zonke.
Zuza
Iziguli eziningi zikhathazekile ngombuzo wokuthi kungenzeka yini ukudla isinkwa noshukela? ICrispbread ngumkhiqizo wamakhalori aphakathi aqukethe ama-carbohydrate amancane kakhulu namafutha kunesinkwa esivamile. Izinhlobo eziwusizo kakhulu zalo mkhiqizo zabanesifo sikashukela zenziwa okusanhlamvu okuphelele noma okubizwa ngokuthi yi-wholemeal.
Kanye emathunjini, i-fiber yemvelo, equkethe ukwakheka kwayo, ikhipha ubuthi emithini kanye nemikhiqizo yokuqongelela yokuqunjelwa. Kuyasiza nokusungula umsebenzi wamathumbu amancane namakhulu, ngenxa yokuthi ukugaya kakhulu kakhulu. Okusanhlamvu okuphelele kungumthombo wemvelo wamavithamini, amaminerali, ama-amino acid nama-enzyme adingekayo ukuze kugcinwe amasistimu wokugaya ukudla, wezinzwa nowenhliziyo asesimweni esihle. Ngokudla isinkwa njalo, ungangehlisa i-cholesterol yegazi futhi uhlanze umzimba wakho ngobuthi.
Ungase futhi uqaphele eminye imiphumela ezuzisayo kusukela kwethulwa lo mkhiqizo wokudla ekudleni:
- umsebenzi owandayo wokuvikela umzimba (ngenxa yokuqukethwe okukhulu kwamavithamini);
- ukuthuthukiswa kohlelo lwezinzwa;
- ukuvikela izifo zohlelo lokugaya ukudla;
- ukukhulisa amandla nokuqina kwamandla.
I-crispbread kufanele ibe khona ngesilinganiso esincane ekudleni koshukela. Inani eliqondile libalwa ngawodwana, ngokususelwa ekuthweni kokhalori nsuku zonke kwesiguli. Ukubhalwa kwesinkwa kuhle ekuhlwanyeleni ngoba kuqukethe izithako zokusanhlamvu okunempilo kanye nefayibha. Lapho uhlanganisa ukudla kwansuku zonke, udinga ukubheka okuqukethwe ikhalori nokuqukethwe ngamaprotheni, amafutha, ama-carbohydrate kulo mkhiqizo.
Uma sisetshenziselwa ukuhlangana, isinkwa siba ngumthombo omuhle kashukela omncane, odingekayo ekusebenzeni ngokugcwele kwengqondo nomzimba wonke.
Inkomba ye-Glycemic nokuqukethwe kwekhalori
Okuqukethwe kwekhalori okujwayelekile kwesinkwa kungama-310 kilocalories. Uma ubheka kuqala, leli nani lingabonakala liphezulu, ngoba isinkwa sikakolweni sinokuqukethwe kwekhalori okufanayo. Kepha unikezwe ukwakheka kwamakhemikhali nokulungiselela ubuchwepheshe komkhiqizo, abanesifo sikashukela akufanele basabe lezi zinombolo. Iqiniso ngukuthi isisindo sesinkwa esijwayelekile singu-10 g, ngokungafani nocezu lwesinkwa esigcwele, esingaba isisindo kusuka kuma-30 kuye kwangama-50 g. Ngaphezu kwalokho, ukwakheka kwalo mkhiqizo ikakhulukazi kuqukethe ama-carbohydrate aphambili aphuka emzimbeni isikhathi eside futhi anelise ngokuphelele indlala .
Ngenxa yokuthi amafutha, iziqholo nezakhi zamakhemikhali azisetshenziswa lapho kulungiswa izinkwa zokusanhlamvu okuphelele, ukwakheka komkhiqizo ophelile kuhlala kungokwemvelo futhi kuwusizo. Inkomba ye-glycemic (GI) iyinkomba ebonakalisa ukuthi ngokushesha ukusetshenziswa komkhiqizo wokudla kuzokwandisa ushukela wegazi. Iphansi, iphakathi nendawo futhi iphakeme. I-GI yemikhwa yonke yesinkwa sokusanhlamvu cishe amayunithi angama-50. Lesi yisinkomba esimaphakathi, esibonisa ukuthi lo mkhiqizo ungahle ubekhona ekudleni koshukela, kepha ngasikhathi sinye, akufanele kube yisisekelo sawo.
Isinkwa samabele
Isinkwa se-Oatmeal usohlwini lokudla okuvunyiwe kubantu abanesifo sikashukela. Zinothile ngama-fiber, i-trace element, ama-amino acid namavithamini. Ukungeniswa kwabo ekudleni kusiza ekuhlanzeni umzimba futhi kuthuthukise ukusebenza kwepheshana lesisu. Kepha njengoba ngokusetshenziswa njalo, ama-oats angageza i-calcium emzimbeni, kungcono ukudla isinkwa okusekelwe kulokhu okusanhlamvu kungadluli izikhathi ezi-2 ngesonto.
Isinkwa seflakisi siwumthombo wama-acid angenakugcwala nama-carbohydrate aphambili. Zilusizo kulabo abanesifo sikashukela abanezifo ezibangelwa ukuvuvukala zamapheshana emathunjini (kodwa azikwazi ukusetshenziswa esigabeni esibi kakhulu).
Imikhiqizo equkethe ifilakisi (kufaka phakathi isinkwa), yenza ibhalansi yolwelwesi lwesikhumba amanzi ibuye ibe ngcono izakhi zayo zokuzivikela, ezibaluleke kakhulu kushukela
Isinkwa sommbila sijwayelekile izinqubo ze-metabolic futhi sikhawuleze ukugaya ukudla, ngaleyo ndlela sivimbele ukubola kwaso emathunjini nokwakheka kwezinqubo ezima lapho. Banokunambitheka okumnandi futhi kugculisa umzimba ngamandla adingekayo empilweni ejwayelekile. Isinkwa samabele siqukethe amavithamini e-group B, i-folic acid ne-Vitamin A. Lo mkhiqizo wenza imisebenzi yobuchopho futhi wehlise ingozi yokushayeka kwegazi, futhi usize nokugcina umfutho wegazi ojwayelekile.
Izindlela zokuzenzela
Izinkwa zokudla okumnandi zingalungiswa ekhaya. Inzuzo yomkhiqizo onjalo ukuthi umuntu uzoqiniseka ngokwakhiwa kwamakhemikhali nokuqukethwe kilojoule walo mkhiqizo, ngoba ukhetha zonke izithako. Ukulungiselela isinkwa, kungcono ukunikela ngokuthanda lolu hlobo lwefulawa:
- i-oatmeal;
- ilineni;
- i-buckwheat;
- rye.
Uma lezi zinhlobo zikafulawa zingatholakali, ungasebenzisa ufulawa kakolweni, kodwa kufanele ube amaqhafuqhafu (okusanhlamvu nakho nakho kufanelekile). Ufulawa kakolweni we-premium awulungele ukwenza isinkwa, ngoba uqukethe inani elikhulu lama-carbohydrate futhi ungadala ukwanda okukhulu kweglucose yegazi.
Ukuze ulungiselele isinkwa esimnandi nesinempilo, udinga ukulungisa lezi zithako ezilandelayo:
- 200 g bran;
- 250 ml wobisi lwe-skim;
- Iqanda eli-1 eluhlaza;
- usawoti nezinongo.
Ukuze i-bran ikhuphuke ngevolumu, kufanele ithululelwe ngobisi bese ishiyelwa ukumisela imizuzu engama-30 esitsheni esivaliwe endaweni epholile. Ngemuva kwalokho, izinongo kumele zengezwe kusisindo (ukunambitha), uma kufiswa, kungangezwa upelepele omnyama omncane negalikhi lapha. Usawoti kufanele usetshenziswe ngenani elincane, uzama ukubuyiselwa esikhundleni ngamakhambi omiswe amakha. Iqanda lifakwa engxenyeni futhi konke kuxutshwe kuze kube ukungaguquguquki okuhle. Inhlama ebangelwa kufanele ibekwe ephepheni lokubhaka elimbozwe ngephepha lokubhaka bese ilipheka kuhhavini isigamu sehora ku-180 ° C.
Kungcono kakhulu ukusika isinkwa esenziwe ekhaya sibe izingxenye lapho ikhekhe elibhakiwe selipholile ngokuphelele
Iresiphi ejwayelekile ingahluka ngokungeza izithako ezinempilo endishini. Kungaba yimbewu yefilakisi, imifino eyomile enenkomba ye-glycemic ephansi, amakhambi namakhambi. Imbewu yefilakisi, ingumthombo ocebile wama-omega acid, ithuthukisa ukusebenza kohlelo lwezinhliziyo futhi yehlise izinga lekholesteroli embi egazini. Ngokuvivinya izithako zokudla, ungenza isinkwa esimnandi nesinempilo ekhaya. Kepha uma usebenzisa isinkwa esingokwemvelo kakhulu, kubalulekile ukukhumbula umuzwa wokulingana, ukuze ungavuseleli ngengozi yokuthola isisindo kanye noshukela okhuphuka ngenxa yezinkinga.
Izinhlobo eziwusizo kakhulu
Lapho ukhetha isinkwa, udinga ukunaka ubuchwepheshe bokuzilungiselela kwabo. Ku-mellitus yesifo sikashukela, kungcono ukusebenzisa izinhlobo ezinjalo zalo mkhiqizo eziqukethe lutho ngaphandle kokusanhlamvu namanzi. Zenziwe nge-extrusion.
Inqubo yezobuchwepheshe yenzeka ngezigaba ezintathu:
Inkomba ye-Glycemic yezinhlobo ezahlukile zerayisi- Okusanhlamvu kufakwe emanzini ukuze okusanhlamvu kukhule ngosayizi futhi kuthambe.
- Isisindo esidlulayo sithunyelwa kwisetshenziswa ekhethekile ebizwa ngokuthi i-extruder. Kuyo, okusanhlamvu kubolekiswa ekwelashweni okushisa kwesikhashana (emazingeni okushisa angama-250 - 270 ° C), ngenxa yokuthi amanzi aphenduka abe umusi kanye nokomisa osindayo. Amabele ngasikhathi sinye aqhuma futhi aphume.
- Isisindo esomile sicindezelwe bese sihlukaniswa sibe izingcezu ze-batch.
Ezinkomeni ezinjalo azikho izinto ezengeziwe, ama-preservatives, amafutha, imvubelo kanye nabazinza. Ziqukethe okusanhlamvu okungokwemvelo namanzi kuphela. Ngenxa yalokhu, inkomba ye-glycemic yomkhiqizo iphansi, futhi iningi lama-carbohydrate elikuqukethe lihamba kancane.
Hlobo luni lwezinkwa ezilimaza abanesifo sikashukela?
Ngeshwa, akuzona zonke izinhlobo zezinkwa ezilusizo ezigulini ezinesifo sikashukela. Okunye kwalokhu kudla kuqukethe ushukela ocwengekile, uju nezithelo ezomisiwe. Inkomba ye-glycemic yemikhiqizo enjalo ivame ukuphakama, ngenxa yokuthi ukusetshenziswa kwayo kungavusa umehluko ekugxambeni kwe-glucose egazini kanye nezinkinga zemithambo yesifo. Imvamisa, inani le-calorific kanye nesilinganiso samaprotheni, amafutha, ama-carbohydrate kwiphakeji, okuvumela ukuthi uhlole ngokushesha ukuthi lo mkhiqizo ulungele ukusetshenziswa ngabantu abagulayo.
Lapho ukhetha indawo yokubambela isinkwa, kufanele unake zonke izakhi ezakha ukwakheka kwazo.
Kuyinto engathandeki ukuthi abanesifo sikashukela badle isinkwa selayisi, ngoba imvamisa kwenziwa ngopelepele. Izinhlamvu ezisetshenzisiwe empeleni aziqukethe izinto eziwusizo, kepha ngasikhathi sinye zinokuqukethwe kwekhalori okuphezulu kanye nenani elikhulu lama-carbohydrate alula ekwakhekeni. Umkhiqizo onjalo ungadala ukuzuza ngokushesha kwesisindo, okuyingozi koshukela kuzo zombili izinhlobo zokuqala nezesibili. Ngaphezu kwalokho, izinkwa zerayisi zivame ukuqukethe izithako ezengeziwe nezivikelo ezibuye zingaphilile.
Lezo zinhlobo zezinkwa ezilungiselelwe kusuka kufulawa, imvubelo namafutha kanye nokufakwa kwalokho okugcinwe kungavunyelwe. Ngaphandle, afana nesinkwa esomile nesicindezelwe (abukeka njengama-crackers acinene). Imvamisa le mikhiqizo inezinhlobonhlobo ezihlukile, ezitholakala kusetshenziswa ukunambitheka kwemvelo nokwenziwe. Izinkwa ezinjalo azisizi ngalutho kumuntu onempilo, ngoba ziqukethe inani elikhulu lezithasiselo nokungcola okwenziwe. Ngesifo sikashukela, ukusetshenziswa kwabo akuvunyelwe ngokuphelele, ngoba banenkomba ephezulu ye-glycemic nokuqukethwe okubalulekile kwekhalori. Izinkwa ezingama-Yeast zivame ukuba namafutha amaningi nama-carbohydrate alula, abangela ushintsho olungazelelwe kushukela wegazi futhi kungashukumisela ukukhula komzimba ngokweqile.
Ukuvikela umzimba wakho ekudleni okuyingozi, udinga ukutadisha ngokucophelela ukwakheka komkhiqizo, okuqukethwe kwawo kilojoule kanye ne-glycemic index. Ama-rolls wesinkwa akhethwe kahle ayingozi kuma-diabetes, futhi ungawadla ngokulinganisela. Kepha kufanele njalo ubheke ubukhulu nekhwalithi yalo mkhiqizo. Uma isiguli singabaza ngohlobo oluthile lwesinkwa, ngaphambi kokusisebenzisa, kungcono ukubonana nodokotela ozokutshela ukuthi kuphephe kangakanani ukusebenzisa lo mkhiqizo. Kungenzeka ukuthi udle okumnandi futhi unempilo yokudla ngesifo sikashukela, into esemqoka ukuthi usondele kule ndaba futhi ngokucophelela.
