Funda ukuthi yini okufanele uyibuke futhi yini okufanele uyigweme
Kungakhathaliseki ukuthi usungumuntu omusha wesifo sikashukela noma uke wahlala isikhathi eside, kungenzeka ukuthi uzwile ukuthi isinkwa "siphelelwe imingcele." Kwababantu abathile, lokhu kwenza ukudla okulula ukudla okuphazamisekile kunciphisa isidingo sokukhathazeka noma sinqume ukuthi hlobo luni lokudla.
Kodwa-ke, kuyaqondakala ukuthi awufuni ukuzizwa uvinjelwe futhi kungcono ukuthi ufunde ukuthi yiziphi izinhlobo zesinkwa ezingcono kakhulu nokuthi yini okufanele uyenze lapho uthengisa umkhiqizo othengwe ngesitolo.
Izindaba ezinhle ukuthi uma unesifo sikashukela, ungadla isinkwa-futhi kunokuningi okukhethayo okunempilo! Zonke izinkwa zokudla okusanhlamvu, okufana nokolweni wonke, rye, izithelo zokudla, nezinhlobo zommbila ezigcwele eziphilayo zicebile ngamavithamini, amaminerali, fiber, amaprotheni. Lezi zinhlobo zezinkwa ziphakeme kunezinkwa ezicwengisiwe, ezicutshungulwayo, njengezinkwa ezimhlophe.
Ingxenye ekhohlisayo ihlunga ngokusebenzisa isitolo sezinto zokudla nokuthola uphawu oluhlwabusayo nolunomsoco. Ngezinketho eziningi ongakhetha kuzo, ngokuqinisekile ungalahleka endaweni yesinkwa. Ukuqonda ukuthi yini okufanele uyibuke nokuthi yini okufanele uyigweme kungakusiza wenze izinqumo ezingcono.
Hlaziya amaNutrients
Kubalulekile ukuthatha isimo ngalokho okugxile kukho. Isibonelo, ingabe ufuna isinkwa esikhalori esincane futhi esincane kuma-carbohydrate? Uma kunjalo, ungathola ezinye izinketho ezinhle kakhulu, noma kunjalo, lezi zikhetho zingaqukatha izithako zokufakelwa, ukunambitheka, nezinye izithasiselo.
Noma ingabe ufuna isinkwa esiphilayo, mahhala sama-GMO futhi sinesibalo esihle samafiber kanye namaprotheni? Lezi zinketho zitholakala futhi, noma kunjalo, kungadingeka ukuthi uchithe imali eningi ngesinkwa kanje.
Noma yiluphi uhlobo lwesinkwa oyifunayo, ukunamathela eminye imihlahlandlela kungakusiza wenze isinqumo esinolwazi.
Ngiphinde ngikhiphe izinqumo ezinhle, eziningi zazo eziye zanconywa abantu abanesifo sikashukela kanye nabanye othisha abanesifo sikashukela. Kukhona okuthile kuwo wonke umuntu. Futhi uma ungaqiniseki ukuthi isinkwa sakho singcono kakhulu, cela umfundisi wakho wesifo sikashukela noma oqinisekisiwe.
Kubantu abanesifo sikashukela, kunezinto okufanele zicatshangelwe lapho uthenga isinkwa. Uma ufunda amalebuli, uzofuna ukubuka amakholori, ama-carbohydrate, ama-fibre, amafutha, nesoya. Uzophinde ufune ukufunda uhlu lwezithako futhi uqiniseke ukuthi isinkwa sakho siyisinhlamvu esiphelele.
Ama-calories
Kungcono ukugcina isinkwa sakho sibe ngama-calories angama-90 noma ngaphansi kwesigaba ngasinye, ikakhulukazi uma uhlela ukudla amaqatha amabili. Izinkwa eziqukethe amantongomane kanye nembewu zingakhetha kahle ngoba ziqukethe amafutha anempilo, amaprotheni, kanye ne-fiber, kodwa zizoba ngamakholori aphezulu. Uma ungathanda ukukhetha isinkwa esinjengalokhu futhi inani lekhalori liphakeme, uzofuna ukugcina ingxenye yakho kwesinye esisodwa.
I-carbohydrate
Uma unesifo sikashukela, ubukela ukudla kwakho kwe-carbohydrate kubaluleke kakhulu. Ama-carbohydrate yizinhlobo zezakhi ezithinta ushukela wegazi kakhulu . Ngokwecebo lakho lokudla nokuthi mangaki ama-carbohydrate ohlose ukudla ngesidlo ngasinye , iningi labantu liyazuza ngokukhetha isinkwa esinamagremu angu-15 kuya kwangu-20 noma ngaphansi kwe-carbohydrate ngokukhonza.
Njalo qiniseka ukuthi ufunda amalebula futhi uhambisana nesayizi yokukhonza. Uma unquma ukuthenga isinkwa se-bakery esingenalo ilebula, ungakwazi ukukala isinkwa sakho t o ukubala ukudla kwakho kwe-carbohydrate . Isibonelo, i-ounce yesinkwa eyodwa iqukethe cishe amagremu angu-15 we-carbohydrate, ngakho-ke uma isinkwa sakho sesibhakabhaka sinzima ngama-ounces amabili aqukethe ama-gramu angu-30 we-carbohydrate.
I-Fiber
I-fibre ingumsoco obalulekile ekudleni , ikakhulukazi kubantu abanesifo sikashukela. Ama-fibre asiza ukunciphisa ukuthi ngokushesha ushukela wegazi ukhula kanjani, kwandisa imizwa yokugcwele, kudonsa i-cholesterol kude nenhliziyo, futhi kusiza ukugcina amathumbu njalo.
Hlela ukuthola isinkwa esiwumthombo omuhle we-fiber futhi uqukethe okungenani ama-gramu angu-3 kokubili kokusebenza kwesigaba.
Amafutha
Kunezinhlobo ezahlukene zamafutha anogcwele, angasetshenzisiwe, nama-trans. Abantu abanesifo sikashukela bafuna ukudla ukudla okuncane kunamafutha agcwele futhi okuthutha futhi kuqukethe inani elanele lamafutha angenasifo, angenasifo senhliziyo.
Izinkwa eziningi azikona kakhulu ngamafutha (ngaphandle uma zinayo imbewu noma amantongomane). Kodwa-ke, uzofuna ukukhetha isinkwa esinama-gramu angu-0 we-trans futhi singaphansi kuka-1.5 amagremu agcwele.
I-sodium
Ukudla okucebile ku-sodium kungabangela iqhaza legazi eliphakeme, ikakhulukazi kubantu abazwela kasawoti. Hlela ukukugcina isinkwa cishe ngo-150 mg noma ngaphansi kwesigaba ngasinye.
Hlola izithako
Funa isinkwa esingamaphesenti angu-100 okusanhlamvu okuphelele. Lokhu kusho ukuthi isinkwa asizange sicwengiswe futhi okusanhlamvu kusengaguquki. Zonke izithelo ezinamavithamini, amaminerali kanye ne-fiber .
Ukuze okuthile kube yi-okusanhlamvu okuphelele, isithako sokuqala kufanele sithi "konke." Ungase futhi uqinisekise isinkwa yi-okusanhlamvu okugcwele uma kunesitembu sonke sokusanhlamvu.
Izithako Zokugwema
Ezweni eliphelele, sonke singenza isinkwa sethu sisebenzisa izithako ezingcono kakhulu. Kodwa, empeleni lokhu akunakwenzeka kuwo wonke umuntu. Izinkwa zezohwebo zisebenzisa izithasiselo eziningi zokusiza ukunambitheka isinkwa, ukugcina i-shelf-life, nokunciphisa isikhathi sokunyuka kwenhlama. Izithasiselo zibhekwa ziphephile yi-FDA emalini azinikezwa isinkwa, kodwa lokho akubenze kube kuhle.
Ezinye izithako ozothola ukuzenza kuzozibandakanya ukufaka isiraphu ye-fructose yamanzi ephezulu (okuhlobene nokukhuluphala ngokweqile nezinye izinkinga zezempilo), amafutha athile ama-hydrogenated (ama-aka trans), kanye nezimo zezinhlama ezifana ne-azodicarbonamide, i-DATEM, nemibala yokufakelwa.
Izinhlobo zezinkwa ezitholakalayo
Qaphela lesi sihloko asibheki ama-wraps noma ama-muffin kwasekuseni.
Yonke Isinkwa Isinkwa
Isinkwa esingamaphesenti angu-100 okuphelele okusanhlamvu yisinkwa esenziwa ngayo yonke okusanhlamvu, ekhulisa iphrofayli yayo yokudla okunomsoco futhi ngokuvamile ihlehlise inkomba yayo ye- glycemic (ukuthi ngokushesha ushukela wegazi luvela kanjani emva kokulidla).
Isinkwa sonke sezinhlayiyana asigcini ukolweni wonke. Ezinye izinkwa zokudla okusanhlamvu zingabandakanya rye, ibhali, i-oat, i-quinoa, i-amaranth, ne-millet. Ukuze uqiniseke ukuthi isinkwa sakho sisinhlamvu esiphelele, bheka uhlu lwezithako. Isithako sokuqala kufanele sifunde ngokuphelele.
Kubalulekile ukufunda amalebula ngokucophelela. Ungakhohliswa ngamalebula afunda okusanhlamvu okuningi noma okusanhlamvu okuyisikhombisa-lokhu akuwenzi ngokuzenzakalelayo kube isinkwa sonke sesinkwa. Uma ungangabazi, hlola uhlu lwesithako noma ubheke isitembu sonke sokusanhlamvu.
Amaqebelengwane ahlumekile
Amaqebelengwane ahlwanyelayo akanakho ufulawa-akhiwa ngokuhluma okusanhlamvu, ubhontshisi, kanye nembewu emanzini futhi ahlanganiswe nawo okusanhlamvu okuphilayo okuhlwanyelwe. Ngokulandelayo, baxubene inhlama futhi bakhonzwa kancane kancane zibe isinkwa.
Le nqubo kusiza ukwehlisa inkomba ye-glycemic yesinkwa futhi kwandise iphrofayili yokudla. Izinhlamvu eziningi ezihluma ziqukethe zonke amino acid ayisishiyagalombili abalulekile futhi zicebile amaprotheni kanye ne-fiber. Banganikeza ukuthungwa okunamandla futhi kufanele kugcinwe efrijini ukuze kube nokuhlanzeka okuhle. Okungcono, uzofuna ukuwagcoba bese uwadla ngaso leso sikhathi. Ngakho-ke, bangase bangenzi is sandwich engcono kakhulu ekuhambeni .
Sourdough Breads
Abanye abantu nje abakwazi ukujwayele ukuthungwa kwesinkwa sonke sokusanhlamvu noma ezinye izinhlamvu ezihluma. Uma kunjalo ngaleyo ndlela mhlawumbe uzama isinkwa somuncu.
Isinkwa esijwayelekile sesinkwa senziwe ngokugcoba kancane kancane ufulawa ukuze kutholakale ama-yeasts (noma ama-bacteria amahle) asetshenziselwa ukusiza inhlama. Kukhona inani elikhulayo locwaningo olwenziwa ngezinzuzo zokudla okuvutshiwe. Ukusetshenziswa kokudla okuvutshiwe kwandisa amabhaktheriya amahle emanzini futhi kungase kuzuze isimiso somzimba wakho wamasosha omzimba ngenkathi kunciphisa ubungozi bokuvuvukala kanye nokwelapha.
Gcina engqondweni nakuba iningi lesinkwa se-sourdough esentengiso senziwa. Ukuze uthole inzuzo enkulu kusuka kwesinkwa esincane, ukuthenga kusuka ebhikawoti noma wenze ngokwakho.
Izinkwa ze-Organic
Izinkwa ze-Organic zenziwe ngezithako eziphilayo futhi zikhiqizwa ngaphandle kokusebenzisa izibulala-zinambuzane ezivamile, umanyolo owenziwe ngezithako zokwenza izinto noma umcengezi wamanzi, i-bioengineering, noma imisebe ye-ionizing, okusho ukuthi ayinawo ama-pesticides, ama-herbicide noma izithako eziguquguqukayo. Lezi zingase zibize kakhulu futhi zinganikeli kakhulu izihlakaniphi ze-carbohydrate.
Izinhlobo ze-Gluten-Free
Kungenxa yokuthi into ethile i-gluten-free ayikuthi ibe nenempilo. Kodwa, abanye abantu abanesifo sikashukela nabo banesifo se-celiac futhi kufanele bagweme i-gluten. Uma unesifo se-Celiac noma ugwema i-gluten ngoba uyakukhathalela, ukuthola isinkwa esingenayo gluten esinempilo kungaba umzabalazo. I-Gluten isiza ukunikeza isinkwa ukuthi i-elasticity, ngakho-ke abakhiqizi basebenzisa izithako ezihlukile, njengezinhlanzi ezihlanjululwayo, ukusiza ukuphindaphinda ukuthungwa.
Uma ufuna isinkwa esingenayo i-gluten, unamathele kwikhalori, ama-carbohydrate, ama-fiber, nama-fat imihlahlandlela okukhulunywe ngaye ngenhla ngangokunokwenzeka kangcono. Uzodinga nokuzama ukukhetha okuqukethe okusanhlamvu okuphelele, njengokuthi, ilayisi elibomvu, i-millet, ne-quinoa.
Amabhizinisi anconyiwe
Ngezansi uzothola izinkethiso zesinkwa eziphezulu ezivela kubantu abanesifo sikashukela, abadliwayo, kanye nabanye othisha abanesifo sikashukela . Baye bakhethwa ngokusekelwe ekuthandweni kanye nesezimpiliso. Uzothola izinhlobo zonke zekolweni kanye ne-rye, zihlume izinkwa, nezinhlobo eziphilayo.
Khumbula, uma ungabaza ngokukhetha kwakho isinkwa ngesidlo sakho sokudla futhi uma uzibuza ukuthi ushukela wakho wegazi usabela kanjani kwesinkwa esithile, ungahlola ushukela wegazi lakho amahora amabili emva kokungenisa-uma usemgomeni, kukukhetha okuhle .
I-100% Yonke Ubolweni
- USara Lee 100% Yonke Ubani
- Qaphela: lo mkhiqizo uqukethe izimo zezinhlama
- I-Rudi's Bakery Organic 100% Yonke Isinkwa Isinkwa
- Umbulali weDave (ucezu omncane) 21 Amahlamvu Nemibewu Yonke
- Hlola izinhlobo ezincane ezihlosiwe njengoba lezi zikhetha kahle
- I-Eureka Organic Saaa-Wheat
- Qaphela: uhlangothi olulodwa lungaba ngu-22 amagremu ama-carbohydrate
Yonke Isinkwa Isinkwa
- U-Beckmann Unokwemvelo Uhlezi I-100% Rye
- I-100% ye-Whole Grain Fiber Isinkwa se-Trader Joe
Amaqebelengwane ahlumekile
- Hezekeli 4: 9 Uhlume Isinkwa Sezinkwa - Ukudla Ukuphila
- zonke izinhlobo: i-sesame, i-genesis, i-flax, njll.
Izinkwa ezingenalutho ze-gluten
- I-Gluten-Free ihlwanyelwe Ukuphila I-Flax Isinkwa
- Hlola zonke izinhlobo ze-gluten, kuhlanganise nelayisi le-almond isinkwa, isinkwa esiphundu somsongo omnyama, njll.
- I-Gluten-Free Deli Rye Isinkwa Isinkwa - I-Canyon Bakehouse
Izwi elivela
Uma unesifo sikashukela, isinkwa sisengaba yingxenye yecebo lakho lokudla uma ukhetha ngokuhlakanipha. Lapho uhlola izindlela zokudla, qiniseka ukuthi ufunda amalebula futhi uhlole izinto ezinjengekhalori, ama-carbohydrates, nezithako. Hlela ukhethe izinhlobo zonke zokusanhlamvu eziphansi ushukela oweneziwe futhi ocebile fiber. Kungakhathaliseki ukuthi ukhetha ukolweni ophelele, okunye okusanhlamvu okuhlukahlukene, okuphilayo, noma gluten, kukhona okukhona kuwo wonke umuntu.
Imithombo:
> I-American Diabetes Association. Amazinga Wokunakekelwa Kwezokwelapha Esifo Sikashukela - 2017. Ukunakekelwa Kweshukela . 2017 Jan; 38 (I-Suppl 1): S1-132.
> Ye EQ, et. al. Ukudla okunengi okukudla okunengi kuhlobana neengozi ephansi ye-type 2 yesifo sikashukela, isifo senhliziyo nesisindo somzimba. J Nutriti. 2012 Jul; 142 (7): 1304-13.