Kungenakwenzeka ukuthola ukudla okuvumela ukusetshenziswa kwesinkwa esimhlophe, ngoba ngisho nokuqukethwe kwekhalori kwesinye isiqephu. Phakathi kwezinye izinhlobo zesinkwa, le nketho ayibhekwa njengento ewusizo kakhulu. Ukuze kusetshenziswe isinkwa esimhlophe, ufulawa ophezulu wezinga eliphezulu, okuqukethe inani elincani lezakhi kanye ne-fiber dietary.
Mangaki amakhilogremu anesinkwa esimhlophe kanti ingabe unempilo?
Ucwaningo olwenziwe luye lwaveza izizathu ezine eziyinhloko zokuthi kungani kungavunyelwe ukufaka isinkwa esimhlophe ekudleni:
- Umkhiqizo uhlanganisa isitashi eziningi nama-khalori, okusheshayo afakwe emzimbeni.
- Isinkwa esimhlophe sinombhalo omkhulu we- glycemic , okwenza ukwanda okusheshayo kweglucose egazini, okwenza kube lula ukuhlukaniswa kwamafutha.
- Amakholori esinkwa esimhlophe asesimweni esiphakeme, ngakho-ke i-g g ingu-290 kcal. Uma ungeza amafutha noma ujamu kuwo, inani lamandla landa kakhulu.
- Ngokusetshenziswa njalo kwesinkwa esimhlophe ngobuningi, kungase kube nezinkinga ngomuthi wamathumbu, okungabangela ukubonakala kokuqothulwa nezinkinga zemithi.
Okunye okungahle kwenzeke ngesinkwa esimhlophe kungenziwa ngenxa yokusetshenziswa kaningi kwezihlanganisi ezihlukahlukene zamakhemikhali, okuvumela abakhiqizi ukuba basindise kakhulu.
Mhlawumbe uzomangala, kodwa namhlanje emashalofini ezitolo ungathola isinkwa esimhlophe, esenziwa ngamapulazi, okusanhlamvu ne-oatmeal no rye. Ngokuvamile, okuqukethwe kwekhalori yesinkwa esimhlophe kuncike ezinkathini eziningana:
- sebenzisa ufulawa;
- uhlobo inhlama: ibhotela kanye ne-bezdrozhzhevogo;
- inani lemvubelo elisetshenzisiwe;
- izithasiselo.
Ukuze ungaphuli ikhanda lakho futhi ungenzi izibalo, uhlala uthola ukuthi yikuphi okuqukethwe kwekhalori kwesigaba sesinkwa esimhlophe. Uma ucezu lunesisindo esingama-15 g, khona-ke amandla ayo azoba cishe angu-38 kcal.
Akuzona zonke izinto ezimbi njengoba kubonakala futhi isinkwa esimhlophe sinamacala aso. Isibonelo, iqukethe amavithamini weqembu B, ezibalulekile ohlelweni lwezinzwa. Isinkwa esimhlophe esiwusizo kubantu abane-acidity eyengeziwe yejusi esiswini, kanye nokukhathala komzimba. Umkhiqizo wekhwalithi uyoba usizo phambi kwesifo sangasese esingaguli. Kuyafaneleka ukucabangela ukuthi isinkwa esisodwa esimhlophe kuphela sinemithi ewusizo, kusukela lapho suma, sishabalalisa.