Isinkwa ngumkhiqizo omangalisayo ongasetshenziswa ngokumangalisayo, futhi okulimazayo - okokuqala, ngenxa yesibalo. Kusukela kulesi sihloko uzofunda ukuthi zingaki ama-kilojoule esinkwa - amamaki ahlukene.
Mangaki amakhilogremu anesinkwa esimnyama?
Isinkwa esimnyama ngumkhiqizo onomsoco futhi onempilo, ikakhulukazi uma ulungiselelwe ngaphandle kwemvubelo. Kuhlanganisa ufulawa we-rye, oqukethe izinto eziningi eziwusizo, phakathi kwazo - amavithamini B, i- magnesium , i-potassium, i-calcium, i-phosphorus, i-iron, i-fibre nama-amino acids.
Noma kunjalo, unakho okuqukethwe okukhalori eliphezulu. Kuye ngezinhlobonhlobo, isinkwa esimnyama sinamakholori angu-190-210. Ngokwesilinganiso, isiqephu esisodwa sinesisindo esingama-amagremu angu-25, okusho ukuthi sizonikeza umzimba cishe ama-kcal 50.
Mangaki amakhilogremu anesinkwa esimhlophe?
Amakholori esinkwa esimhlophe angumyalo wokuphakama okukhulu kunomnyama, ngakho akunakwenzeka ukuwubiza ngokuthi ukudla. Ngakho, ngokwesibonelo, kuye ngokuthi ezihlukahlukene, ama-100 kuya kwangu-230 amagremu aphuma ku-230 kuya ku-250 kcal. Kodwa-ke, lezi zinhlobonhlobo zilula kunomnyama, kanti ucezu olulodwa lunesisindo esingama-20 g, okusho ukuthi luqukethe mayelana ne-kcal 50 efanayo.
Kumele uqaphele ukuthi amakholori esinkwa esimhlophe "ayinalutho", ngoba ufulawa wekolweni awunayo i-fibre phakathi kwezinqubo eziningi zokwelapha, akukho ukusetshenziswa okuncane kulo mkhiqizo, kodwa ngesikhathi esifanayo, ukusetshenziswa kwawo kusongela isibalo sakho ngokuzuza isisindo.
Zingaki ukhalori esesinkwa segatini?
Isinkwa esinqunyiwe ngumkhiqizo ocebile fiber, ngoba, ngokungafani nesinkwa esimhlophe, ibinki igcinwa - ingxenye ewusizo kakhulu kokusanhlamvu. Kodwa-ke, naphezu kwazo zonke izinzuzo, lokhu kuwumkhiqizo ophezulu kakhulu wekhalori - ngo-100 g kukhona ama-285 kcal (ayi-8 g amaprotheni, ama-4 g wamafutha, ama-52 g we-carbohydrates).
Ukuqukethwe kwekhalori kwesigamu esisodwa esikhulu saleso sinkwa (25 g) kuzoqukatha cishe ama-calories angu-70. Lena umkhiqizo wokudla okunempilo, kodwa hhayi ukulahlekelwa isisindo.
Kungenzeka yini ukuba udle isinkwa ngokudla?
Njengoba ubona, zonke izinhlobo zesinkwa ezidume kakhulu zinokuqukethwe khalori eliphezulu. Yingakho izondlo zokudla zincoma ukuthi ungakondli ukudla kwakho futhi unciphise okwesikhashana ukusetshenziswa kwesinkwa endaweni eyodwa ejwayelekile ngosuku. Kungcono ukuyidla njengesikhwama samasasa noma isobho sekuseni - kodwa kungakapheli u-14.00. Lokhu kuzovumela umzimba ukuba uphinde usebenzise kabusha ama-calories akhiqiza amandla bese uwaxosha ngosuku, futhi ungawuhlehlisi ngesimo samafutha omzimba emzimbeni.
Ngaphezu kwalokho, ukhetha isinkwa sokudla, khetha inketho ye-rye ngaphandle kwezithasiselo ngesimo samantongomane nezinye izithasiselo - konke lokhu kwandisa okuqukethwe kwekhalori yokugcina.