Isinkwa sodokotela
Umndeni ongavamile uhlezi etafuleni ngaphandle kwesinkwa - umkhiqizo ocolile futhi owusizo. Futhi ngokufanele: i-350 g yalesi mkhiqizo oyingqayizivele unikeza kusuka ku-50% wemfuneko yansuku zonke yomzimba ku-carbohydrate, ingxenye yesithathu yemifino yamaprotheni, izingxenye ezingaphezu kwesigamu samaqoqo amavithamini, amaphilisi we-phosphorus nensimbi. Ngamafuphi, isinkwa sinikeza ukutholakala okudingekayo ngezinto ezibalulekile. Kodwa kunesidingo esinzima kakhulu: zonke izinkwa zibhakwa ngokwezindlela zokupheka ezahlukene, ngakho umthelela wabo empilweni yethu awufani. Ososayensi be-Institute of Biochemistry. A. V. Palladin we-Academy of Sciences e-Ukraine ngenxa yocwaningo lwesayensi oluthola ukuthi isinkwa esingenamvubelo esivela ezinhlameni ezihlwanyelayo siwusizo kakhulu kunemikhiqizo ebhakawa ngokusebenzisa ubuchwepheshe bembiliso yesintu.
Izakhamuzi zincoma ukuthi zifake ekudleni kokudla kahle ikakhulukazi - ezokudla. Ososayensi bathole ukuthi isinkwa esinjalo sithuthukisa kakhulu impilo yabantu ababhekene nezifo ezingapheli zesimiso senhliziyo ngezinga eliphezulu le-cholesterol, ukuqina kwe-atherosclerosis, isifo sikashukela, ukukhuluphala ngokweqile kanye nokukhathazeka kwesistimu yokugaya, ikakhulukazi lezo ezihambisana nezifo zezinyosi. Isinkwa esivela emahlathini ahlwanyelwe futhi senza ngcono isimo sezwe ngokucindezeleka kwengqondo-ngokomzwelo. Lezi yiziphetho hhayi kuphela kubacwaningi basekhaya: odokotela base-American Heart Association bakholelwa ukuthi, ukuxhasisa ukudla kanye nemikhiqizo evela ezinhlameni ezihlwanyelwe, ungakwazi ukwandisa kakhulu amandla amakhulu omzimba. Ngokusho kwe-American gastroenterologists, umuntu ngamunye kufanele adle okungenani amagremu angu-100 okudla aqukethe okusanhlamvu nsuku zonke. Basiza ukuqinisa imisipha yenhliziyo, ukuvimbela ukuhlasela kwenhliziyo nomfutho wegazi ophezulu.
Uyivivinyo luni ovela kulo?
Uyini umehluko phakathi kwesinkwa nesinkwa esivamile - umkhiqizo ocolile futhi owusizo ovela okusanhlamvu okuhluma? Isinkwa esisuka epulawini elivamile liqukethe inani elibalulekile lama-carbohydrates, awenza ukukhululwa okukhulu kweglucose egazini. Umzimba wayo oweqile uguqula ube yi-glycogen (i-starchy substance) futhi uwubeke ngosuku lwemvula esibindi nasezintanjeni ngendlela yamafutha. Yingakho umbono ulungile ukuthi baphumelele esiphumpheni sefulawa. Ngaphezu kwalokho, imikhiqizo eyenziwe ngobuningi obukhulu befulawa ibangela ukuqhuma okusheshayo kwamandla. Kodwa-ke, futhi, kunciphisa okusheshayo (ngenxa yokuncipha kwegazi glucose).
Umkhumbi owenziwe ngenhlama ngokusanhlamvu okusanhlamvu, ngokuphambene nalokho - uqukethe ama-carbohydrate amaningi, anenani eliphakeme lezinto eziphilayo. Zithatha kancane kancane. Kodwa asifuni kudla isikhathi eside emva kokuba ingxenye yesinkwa esinjalo-i-carbohydrate eyinkimbinkimbi isikhathi eside igcwalisa umzimba futhi igaye kancane kancane, ngaphandle kokubangela ushintsho olubukhali ezingeni likaglucose egazini.
Yingakho kuhle kakhulu ukulahlekelwa isisindo ngesinkwa esinjalo - umkhiqizo onomusa futhi owusizo - futhi ngaphandle kokulimaza impilo. Futhi ngaphezulu. Ngaphansi kwalokho umkhiqizo ucubungulwa kwezobuchwepheshe, izinto eziwusizo kakhulu ezihlalayo: ukudlala okuphekiwe okusekelwe okusanhlamvu okuhluma kuqukethe i-fiber, okususa ubuthi kanye nezinhlayiya, kukhuthaza ukusebenza okujwayelekile kwe-microflora emathunjini enenzuzo. Qhathanisa: ngocezu lwesinkwa okuvela okusanhlamvu okuhlwanyelwe kuqukethe ama-1.9 amagremu we-fibre, futhi ucezu olungamamitha angu-0.6 kuphela. Uchungechunge lwezivivinyo lwafakazela ukuthi ukuthuthukisa impilo yonke, isigamu sokudla kufanele sibe nemikhiqizo evela okusanhlamvu. Kuyinto efiselekayo ukugcizelela imikhiqizo evela kumabele okusanhlamvu okuhlwanyelwe.
Ikhefu lokuzalwa
Kungenzeka kanjani ukuba isimangaliso sesinkwa sizalwe? Ubuchwepheshe obujwayelekile buhlinzeka ngale ndlela: ngaphambi kokukhipha igobolondo lokusanhlamvu okuhlwanyelwe, bese ugawula ube ufulawa. Kodwa ku-shells kanye nama-germs wezinhlamvu ziqukethe inani elibalulekile lamavithamini, izakhi zamaminerali, i-fibre yokudla (fiber), ama-phytohormones nezinye izinto ezibalulekile kubantu.
Ngemuva kokusetshenziswa, i- fiber inezinto zokuvuvukala, okwenza kube nomuzwa wokuphuza umzimba, ithola umthambo wamathumbu, kodwa okubaluleke kakhulu - iyaphoqa ukuba isebenze. Inkampani yase-Ukraine iye yahlakulela ubuchwepheshe ekwenzeni isinkwa kusukela ekukolweni okuhlwanyelwe nokudla okusanhlamvu. Kulomkhiqizo awukho imvubelo, i-powder yokubhaka nama-flavour yamakhemikhali. Iphekwa ngokusho kwezindlela zokudala zakudala bethu - ngemvubelo yokudla. It ngcono kakhulu ukunambitheka kwesinkwa. Ekubhalweni okuhlwanyelwe, kunamavithamini amaningi (ikakhulukazi amaqembu e-B ne-E), ama-macro-microelements, ama-amino acids, ama-fatty acids, aphethwe kalula ngumzimba. Ama-enzyme asebenzayo ekubunjweni kwesinkwa esinjalo anesandla ekuhlanganiseni okusheshayo kwamaprotheni kanye nesitashi - okugcina kuphenduka ishukela le-malt, futhi lokhu kwenza kube nokugaya kwayo. Isinye isinkwa esinjalo singagcinwa izinsuku ezimbalwa ngaphandle kokulahlekelwa izinto zayo eziwusizo. Uyamangalisa kakhulu: ngaphansi kwe-crusty hare ye-hard is a crumbly tender crumb. Ubani isinkwa?