Ukuthuthuka kwezobuchwepheshe kulethe hhayi kuphela umthamo wolwazi okhula njalo, kodwa futhi nokwehliswa okukhulu kokusebenza komzimba kohlelo lwemisipha. Konke lokhu kunomthelela ekuthuthukisweni kwezifo zempucuko, phakathi kwazo okunesifo sikashukela. Imvamisa, ukwenzeka kwayo kanye nezinkinga zayo kusungulwa ukuntuleka kwamavithamini eqenjini elijwayelekile B. Inani elikhulu le-thiamine, i-riboflavin, nezinye izinhlobo zamanzi ezingxubevithamini eziqukethwe ngemuva kokudla okusanhlamvu nemikhiqizo yokubhaka. Hlobo luni lwesinkwa engingasidla nesifo sikashukela? Ungayibhaka kanjani ekhaya?
Ukukhetha kwefulawa yesinkwa
Ngenxa yokuthuthuka kobuchwepheshe bokukhiqiza, kunokuhlanzwa okuphezulu kwezinto zokupheka zemvelo zemvelo - ukolweni. Ngenxa yalokhu, akukho mavithamini emkhiqizweni wokugcina. Zikhona kulezo zingxenye zesitshalo ezisuswayo. Ukondliwa kwesimanje sekucwengekile. Inkinga ukuthi abantu badla izinto eziningi zikafulawa osezingeni eliphakeme, bakushaya indiva ukudla okuqinile okuqale ukwenziwa lula. Ukhuphula inani lamavithamini ekudleni, abanesifo sikashukela badinga ukudla isinkwa esinamafutha esenziwe ngofulawa okhethekile oqinisiwe.
Okuqukethwe amavithamini eqembu B ne-niacin kumkhiqizo kakolweni onesisindo esingu-100 g
| Flour | B1, mg% | B2, mg% | PP, mg% |
| Ibanga lokuqala (ejwayelekile) | 0,16 | 0,08 | 1,54 |
| aqinisiwe, ibanga lokuqala | 0,41 | 0,34 | 2,89 |
| ibanga eliphakeme (ejwayelekile) | 0,11 | 0,06 | 0,92 |
| aqinisiwe, iprimiyamu | 0,37 | 0,33 | 2,31 |
Abacebe kakhulu ku-thiamine, i-riboflavin ne-niacin ngofulawa oqinisiwe webanga loku-1. Isinkwa esinesifo sikashukela singabhakwa okusanhlamvu okungekho emhlabathini kuphela, kodwa futhi nerye, ibhali, ummbila kanye nelayisi. I-rye yomkhiqizo wendabuko (omnyama) nebhali (grey) inegama elijwayelekile - zhitny. Isetshenziswa kabanzi ezindaweni eziningi zaseRussia, Belarus, Lithuania.
Ngaphezu kofulawa webanga eliphakeme kakhulu neloku-1, imboni ikhiqiza okusanhlamvu (ama-coarse), ibanga lesibili nephepha lodonga. Bahlukene phakathi:
Kungenzeka yini ukudla isinkwa noshukela- isivuno (inani lomkhiqizo kusuka ku-100 kg kakolweni);
- degree yokugaya (usayizi wezinhlayiyana);
- okuqukethwe kwe-bran;
- inani le-gluten.
Umehluko wokugcina uyinkomba ebalulekile yezindawo zokubhaka zikafulawa. Ngu-gluten kushiwo uhlobo lohlaka olwakhiwe enhlama. Kuqukethe izingxenye zamaprotheni okusanhlamvu. Okuhlobene nale nkomba:
- ukuqina, ukunwebeka nokuqina kokuhlolwa;
- amandla ayo wokugcina i-carbon dioxide (i-porcious yomkhiqizo);
- ivolumu, ukwakheka, usayizi wesinkwa.
I-Krupchatka ihlukaniswa ngosayizi omkhulu wezinhlayiya ngazinye. Ikhiqizwa ezinhlotsheni ezikhethekile zikakolweni. Kumvubelo ongagxiliwe, inhlama ayisebenzi kangako. Inhlama evela kulo ayihambelani kahle, imikhiqizo eqediwe ayinazo cishe i-porility, ngokushesha iba yimbi kakhulu. Ufulawa wamaphephadonga unokuqukethwe okuphezulu kakhulu kwe-bran. Isinkwa esinohlobo 2 sikashukela esivela kule nhlobo sithathwa njengewusizo kakhulu. Kubonakala ngenani eliphakeme lokudla futhi yanelisa imisebenzi yokubhaka.
Mnyama nomhlophe
Isinkwa sabashukela sinconywa ukubhaka kusuka ku-rye noma kafulawa kakolweni webanga 1 no-2. Ungasebenzisa ingxube yazo. Ngaphandle kokuthi izinga lesibili limnyama kakhulu, liqukethe amaprotheni amaningi, amaminerali namavithamini.
Ukuqhathaniswa kwesinkwa:
| Buka | Amaprotheni, g | Amafutha g | Ama-carbohydrate, g | I-Sodium, mg | Potassium mg | I-calcium calcium | B1 mg | B2 mg | I-PP, mg | Inani lamandla (kcal) |
| mnyama | 8,0 | 1,0 | 40,0 | 580 | 200 | 40 | 0,18 | 0,11 | 1,67 | 190 |
| mhlophe | 6,5 | 1,0 | 52,0 | 370 | 130 | 25 | 0,16 | 0,08 | 1,54 | 240 |
Umkhiqizo webhikawozi ongahambisani ungaqukatha i-carotene ne-Vitamin A, uma kusetshenziswa izithasiselo enhlama - izaqathi ezihlanganisiwe. Kwisinkwa esivamile, ayikho i-ascorbic acid noma i-cholesterol. Kukhona nesifo sikashukela. Isinkwa esikhethekile, esinconyelwe sikashukela sohlobo 2, siqukethe izithasiselo ze-oat.
1 isinkwa unit (XE) ngu-25 g:
- noma ucezu olu-1 lwaluphi uhlobo lwemikhiqizo ebhaka, ngaphandle kwamabhinca;
- inhlama ebilisiwe
- ufulawa - 1 tbsp. l., ngesilayidi.
Isinkwa esimhlophe singumkhiqizo onoshukela osheshayo, futhi isinkwa esimnyama sihamba kancane
Ucezu lwerayisi emhlophe roll libuye lilingane ne-1 XE. Kepha ukumuncwa kwama-carbohydrate kuzoqala ngokushesha, ngemuva kwemizuzu eyi-10-15. Izinga le-glycemia (ushukela wegazi) likhuphuka kakhulu kulo. Ama-carbohydrate esinkwa esinsundu azoqala ukukhuphula kancane ushukela cishe isigamu sehora. Zithatha isikhathi eside ukucubungula emgodini we-gastrointestinal - kuze kube amahora angama-3.
Isinkwa esenziwe ekhaya
Umkhiqizo ovela kufulawa okhethwe kahle, obhakwe ekhaya, ungcono kulowo othengiwe. Ngemuva kwalokho umenzi unethuba lokubala ngokuzimela futhi asebenzise izithako ezidingekayo zokupheka kwesinkwa kwabashukela.
Ukubeka inhlama, ngo-1 kg kafulawa thatha ama-500 ml wamanzi, i-15 g yemvubelo ecindezelwe yokubhaka, inani elilinganayo likasawoti, ama-50 g we-sweeteners (i-xylitol, i-sorbitol) no-30 g wamafutha zemifino. Kunezigaba ezi-2 zokupheka. Okokuqala udinga ukwenza inhlama.
Ingxenye yenani elipheleleyo lefulawa ihlanganiswa namanzi afudumele nemvubelo. Lokhu kufanele kwenziwe ngokucophelela, kuze kube yilapho inhlama ihlukaniswe kalula ezindongeni zepani. Izitsha ziyakhethwa ukuze inhlama iqale kuthathe ingxenye yesithathu yayo. Mboza ngethawula bese uyibeka endaweni efudumele (hhayi ngaphansi kwama-30 degrees).
Enhlama, inqubo yokuvutshelwa iqala. Kufanele ikhule cishe izikhathi ezi-2, kungakapheli amahora angama-3-4. Ngalesi sikhathi, kaningi izikhathi ezi-3, inhlama idinga ukufafazwa. Lapho ukuvutshelwa kuphelile, inhlama iqala ukuhlalwa.
Esigabeni sesibili, engeza ingxenye yesibili kafulawa, uwoyela wemifino. Usawoti kanye noswidi kuncibilika engxenyeni esele yamanzi. Hlanganisa konke futhi ugcine ukufudumele amanye amahora angu-1.5. Inhlama eqediwe ibunjiwe (ihlukaniswe izingcezu) futhi ivunyelwe ukuvuthwa okwengeziwe.
Ababhaki abanolwazi babiza lo mzuzu wokufakaza futhi bakholelwa ukuthi kufanele okungenani imizuzu engama-40. Ishidi lokubhaka elinamafutha elinesinkwa esizayo lifakwa kuhhavini. Isikhathi sokubhaka sincike ngosayizi wesinkwa. Kungaba imizuzu engu-15 ngo-100 g wesinkwa, ihora eli-1 ku-1.5 kg.
Uma inqubo yokubhaka ibonakala yinde, khona-ke kukhona indlela elula. Isinkwa sembiliso singalungiswa ngesinyathelo sinye (ngaphandle kwenhlama). Kulokhu, inani lemvubelo lenyuka ngezikhathi ezi-2.
Ukuthola i-pastry ethandekayo, ubisi lunezelwa enhlameni esikhundleni samanzi, kungaba yisisombululo salo, imajarini noma ibhotela, amaqanda
Ukupheka isinkwa okunjalo akunconywa kwabanesifo sikashukela, ukusetshenziswa kwe-muffin ephezulu yamakhalori kuholela ekuzuzeni isisindo kwisifo sikashukela. Imvubelo ingathathelwa indawo yisoda yokubhaka. Kulokhu, ubuciko bomkhiqizo buzoba ngaphansi kakhulu.
Kuyinto elula ukulungiselela isinkwa esinjalo kumshini wesinkwa noma umpheki ohamba kancane, iresiphi yomshini wesinkwa ihlukile ngandlela-thile: izikhathi ezi-2 kasawoti no-6 g wesoda zithathwa. Izinsimbi ezomile zixazululwa ngaphambi kwamanzi, bese zihlanganiswa nefulawa. Uhlobo lomkhiqizo owenziwe inhlama engenamvubelo iyisicaba, isinkwa esinjalo sifana nekhekhe elisicaba.
Izimfihlo Zomfazi
Zingaki izithako zokufaka inhlama kubalulekile, kepha amaqhinga enkambiso yonke yokubhaka nawo adlala indima ebusayo.
- Ufulawa wenhlama kufanele usulwe kahle. Lokhu kuzosigcwalisa komoya-mpilo, umkhiqizo uzophuma uvuleke futhi uqhume.
- Lapho uxuba, kancane kancane uketshezi luthelwa kufulawa emfuleni ohamba kancane uvuswe, hhayi okuphambene nalokho.
- Kuhhavini kufanele kushushubezwe, kepha kungashiswa.
- Isinkwa esili-Ready asikwazi ukuphuma ngaphandle kwamakhaza, singakwazi ukuhlala.
- I-pan evela enhlama kufanele igezwe kuqala ngamakhaza, bese ngamanzi ashisayo.
- Isihlungo sigezwa futhi somile.
- Inhlama kuhhavini ingaxazulula ngisho nepop ebukhali yomnyango.
Ama-sandwich asebenzisa isinkwa esinsundu sikashukela
Kungcono uma izolo noma omiswe ku-toaster. Umphumela womkhiqizo wefulawa nge ushukela ohamba kancane ulinganiswa ngokwengeziwe ngokufakwa kwamafutha (ibhotela, inhlanzi) nefayibha (i-caviar yemifino). Amamashishi okudla okulula awanikezwa ngobumnandi ngisho nezingane ezinesifo sikashukela.
Isinkwa asisiwo umkhiqizo wesitoreji eside. Ngokusho kochwepheshe, kubhakwa ngosuku olungemuva kunempilo kakhulu kunokusha. Inkosikazi enhle yasendlini ingenza izitsha eziningi ezahlukahlukene kusuka kwesinkwa esidala: ama-crackers esobho, ama-croutons noma ama-casseroles.
