Isinkwa ukudla okuyisisekelo. Kodwa-ke, abanye abantu bayayenqaba ngamabomu lapho bedla ukudla ukuze balahle amakhilogremu engeziwe. Ngokusho kochwepheshe, lokhu akudingekile. Udinga nje ukwazi ukuthi ungadla isinkwa lapho ulahlekelwa isisindo.
Iyiphi isinkwa esingabhekwa njengento ewusizo kakhulu?
Ukuhlala ekudleni okuphansi kwekhalori kusho ukuguqula ukudla kwakho. Futhi lokhu ukucindezeleka okungenakugwemeka komzimba. Udinga ukusekelwa ngendlela yokudla equkethe inani elikhulu lezakhi. Ngakho-ke, ngaphambi kokuba ufune impendulo yombuzo wokuthi yisiphi isinkwa ongadla ngenkathi ulahlekelwa isisindo, kuyakudingeka ukuthola ukuthi hlobo luni lwemikhiqizo yefulawa lubhekwa njengento ewusizo kakhulu.
Kunezinhlobo eziningi zezinkwa. Umehluko phakathi kwabo luhlanganisa isethi yezithako kanye nendlela yokulungiselela. Isibonelo, okusanhlamvu kungasetshenziselwa okusanhlamvu njengebhali, rye, ilayisi, oats, ukolweni. Isinkwa esimnyama esivamile kakhulu senziwa kusuka kufulawa we-rye. Futhi ingasetshenziswa njengento ewusizo, ngoba iqukethe amavithamini namaminerali anele, i-fiber, amino acid. Ukudla okunomsoco walo mkhiqizo kunganda ngenxa yezingxube ezihlukahlukene: izithelo ezomisiwe, amantongomane, izinongo.
Kodwa enye uhlobo evamile yesinkwa - ukolweni omhlophe - uyinambitha, kodwa cishe ayinayo izakhi eziwusizo. Yenziwe ngotshani ohlanzekile, lapho okuqukethwe okuncane okungokwezinto eziphilayo ezisebenzayo. Kodwa ama-carbohydrate amaningi aphethwe ngokushesha, okungaba imbangela yesisindo esiningi.
Okuwusizo kakhulu, ngokusho kochwepheshe, kuyinto egcwele isinkwa sikakolweni. Akenzwanga ufulawa ojwayelekile, kepha wabhaka kusukela ebunzini bezinhlamvu, emhlabathini ngokuqondile ezigodini, ngaphambi kokuhluma. Igcina wonke amavithamini kanye nezici zokulandelela. Ama-oat flakes, imbewu ye-flax, amantongomane , omisiwe omningi nawo avame ukungezwa kuyo, okwenza kube yigugu nakakhulu.
Unjani uhlobo lwesinkwa okufanele uyidle ngenkathi ulahlekelwa isisindo?
Ngokudla kokunciphisa umzimba, akufanele ucabange nje kuphela ukuwusizo kwemikhiqizo, kodwa futhi, okokuqala, okuqukethwe kwekhalori. Okufanayo kusebenza kumikhiqizo yokubhaka. Labo abangasazi ukuthi isinkwa sinjani ukulahlekelwa isisindo, kufanele ufunde ngokubunjwa kwawo, uqaphele inani le-kcal / 100 g. Kumele kuqashelwe ukuthi kokubili isinkwa nesinkwa se-rye akuyona ikhalori ephansi. Ngakho-ke, isinkwa esimhlophe kufanele sikhishwe ngokuphelele, futhi abamnyama ngosuku bangadliwa ngaphezu kwezicucu ezintathu.
Kodwa nokho, kungcono ukuyeka ukukhetha kwakho kuwo wonke isinkwa sesinkwa, izinzuzo zazo ezikhulunywe ngenhla. Noma ukhethe isinkwa esingenamvubelo kusuka kufulawa ophelele, inani lokudla okunomsoco okungama-230 kcal / 100 g kuphela. Kodwa lezi zinhlobo akufanele futhi zihlukunyezwe. Ngaphezu kwalokho, isinkwa kufanele sihlangane kahle neminye imikhiqizo. Isibonelo, ngokudla okunomsoco, kuyoba ukuhlanganisa okuhle kakhulu kwezobho, imikhiqizo yobisi omuncu nemifino. Kodwa ngokudla kungcono ukungayisebenzisi.
Ungakwazi yini ukulahlekelwa isisindo uma ungadli isinkwa?
Abantu abaningi abakhuluphele kakhulu abanesithakazelo kuphela esinjengesinkwa ongadla ngaso lapho ulahlekelwa isisindo. Bavame ukubuza lo mbuzo, kungakhathaliseki ukuthi kungenzeka yini ukwenqaba imikhiqizo yobhakabhaka kulabo abafuna ukunciphisa umzimba. Izidakamizwa zeluleka okwamanje ukuba zingabandakanyi isinkwa ngokuphelele ekudleni kwazo, ngoba kulokhu kungaba khona ukungalingani - okungenasidingo somzimba okudingekayo. Ngaphezu kwalokho, uma ungafaki izimpahla eziphekwe kuphela, futhi mhlawumbe udle ngendlela evamile, akunakwenzeka ukuthi unikeze imiphumela. Gwema isisindo, uma ungadli isinkwa, kunjalo. Kodwa kulokhu, ukudla okuphelele kufanele kucatshangelwe ngokucophelela ukukhokhela ukungabi khona kwalezo zakhi eziqukethwe isinkwa.