Kakolweni lonke isinkwa: ikhalori, inzuzo kanye nokulimala

kakolweni lonke isinkwa ingenye izinhlobo lasendulo. Kuyo ukuthuthukiswa lwesintu lo mkhiqizo wayenesimo sengqondo ezahlukene. Kwamanye amazwe kubhekwa ongaphakeme-ebangeni, futhi ngakho-ke isetshenziselwe kuphela abampofu. Kamuva, ufulawa sasaziswa imfuyo, ngoba lokho ngakho waqala ukulungiselela i kokudla kwezilwane. Manje uya ukuzuza ukuthandwa okusanhlamvu lonke isinkwa. Kukholakala ukuthi kuyasiza kakhulu ngaphezu kwanoma yimuphi omunye uhlobo.

Manje lo mkhiqizo ubhekwa phakathi izinhlobo elite. Kukholakala ukuthi kungenzeka ukusebenzisa kakolweni lonke isinkwa ngaphandle umonakalo empilweni. Calorie umkhiqizo kukuvumela wenze lokhu zonke ngothi lwawo. Imikhiqizo ngofulawa ezinjalo ziyadingeka ukuze umzimba. Ukudla okunempilo kuhlanganisa ukuthi umkhiqizo, ngoba lenza umzimba ninodwa bayazuza.

Umcabango

okusanhlamvu lonke isinkwa esenziwe ngofulawa ungafundeki. Lokhu kusho ukuthi olwelwesini is hhayi iqedwe, okuyinto izingxenye ezibalulekile ewusizo ngaphambi ukugaya okusanhlamvu. Futhi uma ufulawa mhlophe, khona-endosperm phansi imbewu. Phakathi ukukhiqizwa yayo kwenzeka Ukuhlolwa husks (bran) kanye lwegciwane, kulandele ufulawa akuyona izingxenye eziwusizo.

Ngokuvamile, ukulungiswa imikhiqizo uthathe ufulawa rye. Kule kuvela okumnandi lonke okusanhlamvu nesinkwa. Calorie 100 g 190 kcal ngayinye. Umkhiqizo eyatholakala futhi ukuluka esindayo ngemibala grey ansundu. He is isikhathi eside elondoloza freshness futhi umswakama. Umkhiqizo akusho sidilike.

Inani calorific

Imikhiqizo ebhikawozi inqwaba amavithamini iqukethe wonke-okusanhlamvu nesinkwa. Calorie incike ufulawa. Umkhiqizo unothile ngamavithamini E, B3, kanye izakhi eziningi trace. Iqukethe fibre okuhlambalazayo kanye carbohydrate ayinkimbinkimbi.

Uma lesi sinkwa kakolweni wholegrain, ama-calories kuba 246 kcal. lo mkhiqizo ikhethwa ukulondoloza ukuvumelana. Ngezinye izikhathi abakhiqizi engeza nezinye izithako - izimila zasolwandle, anyanisi, garlic, izithelo ezomisiwe. Kukhona kakolweni lonke isinkwa, futhi rye. Calorie kuba 190 kcal. Lesi sibalo kusekelwe imikhiqizo eyengeziwe zingahluka.

izakhiwo awusizo

Grain kakolweni iqukethe izithako eziningi eziwusizo - amavithamini, ama-enzyme, amino acid. Inner kuyingxenye siqukethe carbohydrate. Ukuze ufulawa ejwayelekile esetshenzisiwe ochotshoziwe okusanhlamvu core. It kuvela, azibambeki ezibalulekile emzimbeni engathathi isinyathelo. Kodwa-ke uthola okuningi carbohydrate, iningi lazo ongeke ukwazi ezingadingekile. Lokhu kuba imbangela yokuphazamiseka umzimba.

Nokho izakhiwo ezuzisayo okusanhlamvu ivumela ukuthola okusanhlamvu lonke isinkwa. Calorie 100 igramu ngamunye kuye ngohlobo kafulawa - ukolo noma rye. Umkhiqizo iqukethe amavithamini, ama-enzyme nge igobolondo. Lokhu uqweqwe ugxile kangcono, kuthuthukisa isimo wamathumbu.

ukulimala

Ngenxa amafraktjhini ezinkulu wholemeal ufulawa emzimbeni ukuhlaba zingene amagciwane, okuyinto abafi phakathi ukubhaka. Ngoba lokhu kwenzeke abahluphayo microflora emathunjini, futhi liholela Ukuwohloka ukugaya.

Lonke-okusanhlamvu nesinkwa kubhekwa luhlaza ukugaya. Lapho amathumbu esiswini ziphilile, lo myalo kuyoba usizo kubo. Kodwa uma kukhona ezinye inhlobo yesifo, kungabangela ukuqunjelwa. Kodwa umzimba ophilile imikhiqizo enjalo kukhona bengcono kunabo ufulawa emhlophe. Nge ukusetshenziswa kophuzo akekho izolimaza isinkwa wholegrain. Calorie kunye imayelana 123 kcal.

Kanjani ukukhetha?

Ukuze uthenge umkhiqizo izinga, kubalulekile ukuba banake izinto ezilandelayo:

• Ukubukeka. Uma uyikha phezulu le, akufanele aqhephukile, kanye nefomu izinga isinkwa uyisicaba.
• Umbala. Rye ezihlukahlukene has amnyama ithoni ensundu.
• Ilebula. Libhekisela usuku ukwakhiwa nomakhi.

Izitolo ithengiswe isinkwa amnyama kusuka okusanhlamvu lonke nokusanhlamvu elicwengiwe. Ngakho-ke kumelwe ufunde ngokucophelela kwengoma. kakolweni lonke isinkwa kumele aqukethe hhayi ngaphansi kuka-50% ufulawa kakolweni. umkhiqizo okunjalo kugcina satiety eside, kanye usungula umsebenzi ukugaya. Avamile ukusetshenziswa kwalo kunciphisa ingozi yesifo sikashukela. isinkwa okunjalo lisetshenzisiwe nangokuqondene indlela yokudla ehambisana nempilo njengoba kunciphisa isisindo. Ngaphezu kwalokho, ngeke nje kuphela ukuthenga, kodwa futhi ukupheka ekhaya. Lonke-okusanhlamvu nesinkwa kubhekwa ewusizo kunamanye izinhlobonhlobo eziningi.