Isinkwa esinemvubelo siphakathi kwezinkwa ezivutshelwe kakhulu nezivamile ezimakethe; yingakho abantu abaningi beyithanda ngenxa yokunambitheka kwayo okuyingqayizivele, iphunga elimnandi, nokuthungwa kwayo.

Kunezinhlobo ezimbili zesinkwa, esinemvubelo nesingenamvubelo; Isinkwa esinemvubelo sebenzisa imvubelo yombhaki ukuze kunyuke, kuyilapho isinkwa esingenamvubelo asisebenzisi noma yiluphi uhlobo lwemvubelo. I-Sourdough indala, ngakho-ke emuva ezinsukwini, abantu abambalwa kuphela ababeyazi iresiphi yayo. Kodwa-ke, osukwini lwanamuhla, ngenxa yokwanda kokusetshenziswa kokudla okune-carb ephansi, abantu abaningi bafunda ukuzilungiselela. Isithako esiyinhloko ekulungiseni inhlama emuncu 'imvubelo yasendle' eyenziwe ngokuvubela ingxube yamanzi nofulawa ukuze kutholakale amakoloni amagciwane kanye nemvubelo. Okuchazwe lapha ngezansi izinzuzo zezempilo zesinkwa senhlama emuncu kanye nendlela yokusilungiselela.

Izinzuzo Zokudla kanye Nezempilo zenhlama emuncu

I-Sourdough ifana nokuqukethwe okunomsoco kwezinye izinkwa, kuye ngokuthi hlobo luni lwefulawa olusetshenziselwa ukuyilungisa, okucutshungulwayo noma okusanhlamvu okuphelele. Nokho, engxenyeni engu-100g yenhlama emuncu, okungukuthi, izingcezu ezi-2 zesinkwa, iqukethe isamba esingu-230kcal.

Umehluko phakathi kwesinkwa senhlama emuncu nesinkwa esivamile.

Isinkwa se-Sourdough sinomsoco kunesinkwa esivamile ngoba siqukethe inani eliphansi lama-phytates atholakala ezinhlamvu eziphelele. I-Phytate ivame ukutholakala emikhiqizweni esekwe ezitshalweni njengokusanhlamvu nokunye okusanhlamvu. Isinkwa esiningi esifakwe imvubelo senziwa kusetshenziswa imvubelo yombhaki; isinkwa senhlama emuncu siyavutshelwa ukuze sikhiqize i-lactic acid, eyenza ama-phytates angabi namandla. Ucwaningo luye lwabonisa ukuthi ukuvutshelwa kwenhlama yesinkwa kuthiwa kwehlisa amazinga e-phytate ngo-70%. I-Phytate ibizwa ngokuthi i-antinutrient compound ngoba ihlanganisa namaminerali agaywe emzimbeni futhi akwenze kube nzima ukumuncwa. Ukuvutshelwa kwesinkwa senhlama emuncu nakho kuthuthukisa impilo yaso yeshalofu, ukunambitheka, kanye nokunambitheka, kusenze sifaneleke kakhulu ukuzijabulisa kwezinhlamvu. Ngezansi, kuxoxwe ngezinye izinzuzo zesinkwa senhlama emuncu.

Ingasiza ekulawuleni ushukela wegazi.

Inqubo esetshenziselwa ukulungisa isinkwa senhlama emuncu iyisizathu esiyinhloko esenza lesi sinkwa sifaneleke kulabo abazama ukugcina amazinga kashukela egazini esezingeni eliphezulu noma ukulawula isifo sikashukela. Ucwaningo lubonisa ukuthi i-lactic acid ekhiqizwa ngesikhathi sokuvutshelwa kwesinkwa kuthiwa ivimbela i-spike emazingeni kashukela. Ngaphezu kwalokho, ucwaningo olwengeziwe lukhombisa ukuthi ukuvutshelwa kushintsha ukwakheka kwamakhebhu, yingakho kwehlisa inkomba ye-glycemic yesinkwa. Ngenxa yalokho, kunciphisa izinga likashukela ongena ngalo egazini.

Ithuthukisa impilo yamathumbu

Nakuba amabhaktheriya amaningi anenzuzo alahleka phakathi nenqubo yokubhaka, izinhlanganisela zezitshalo ezifana ne-polyphenols ne-fiber ziba yi-bioavailable kakhudlwana. Ngaphezu kwalokho, lezi zingxenye zithuthukisa impilo yamathumbu futhi zinciphisa amathuba okuthola ukungakhululeki kwesisu.

I-Sourdough kulula ukuyigaya

Njengoba kushiwo esihlokweni, i-lactic acid ekhiqizwa ngesikhathi sokuvutshelwa ibhubhisa i-antinutrient content esinkwa ngokuyinciphisa. Lokhu kwenza ezinye izakhamzimba ezifana namaminerali zigayeke kalula. Olunye ucwaningo lubonisa ukuthi ama-probiotics ahlala etholakala esinkwa ngisho nangemva kokubhaka futhi asize empilweni yamathumbu. Nakuba kungaqinisekile, ucwaningo olwengeziwe ludinga ukwenziwa ukuze kuqinisekiswe ukuthi lawa magciwane anenzuzo ayatholakala esinkwa. Ngaphezu kwalokho, ukuvutshelwa futhi kwephula izinhlanganisela ezinkulu njengeprotheyini ye-gluten ibe amafomu alula angagayeka kalula. I-Gluten iyiphrotheni etholakala okusanhlamvu okufana ne-rye, ukolweni, nebhali. Nakuba kuvame kakhulu ukolweni, ukungabekezelelani kwe-gluten kubangela izinkinga zokugaya ukudla njengokungagayeki kahle kokudla, ukuqunjelwa, nesifo sohudo. Kodwa-ke, ukubekezelelwa kwe-gluten kuyahlukahluka kumuntu nomuntu, futhi izimpawu ziyahlukahluka ukusuka kokuncane kuye kokubi kakhulu. Ngenxa yalesi sizathu, inhlama emuncu ifaneleka kakhulu kubantu abanokungabekezelelani kwe-gluten.

Indlela yokulungisa isinkwa esimuncu

Lungiselela isiqalisi; isikhathi esiphezulu sezinsuku ezingu-7 kwanele ukulungisa isiqalisi.
Ngosuku lokuqala, hlanganisa noma uhlanganise amanzi, ufulawa, nebhotela elincane (lokhu kuthatha imizuzu engaphansi kwe-7).
Vumela ingxube ihlale ubusuku bonke ekamelweni lokushisa.
Ezinsukwini eziyisi-6 ezilandelayo, phakela isiqalisi ngofulawa ngenkathi uxuba kancane futhi usivumele ukuthi sivuthe.
Qaphela ukuthi; imvubelo yasendle ikhona yonke indawo, emoyeni, ezandleni, nakufulawa; ngenxa yalokho, kungakapheli isikhathi, inhlama izobe ikhula kahle.
Isiko linuka muncu futhi libonakala liluhlaza ukuze lisho lapho imvubelo isilungile.
Endishini ehlanzekile nebanzi, kala ufulawa kanye nenani lesiqalo esidingekayo. Hlanganisa kancane ngenkathi wengeza amanzi futhi uvumele ukuba aphumule amahora ambalwa; engeza usawoti.
Ngemva kwesikhashana, phinda inhlama ngokuyihlikihla nhlangothi zonke futhi uyelule phezulu nangaphezulu; vumela ukuthi iphumule cishe imizuzu engu-15-30. Phinda le nqubo ngenkathi unikeza ufulawa isikhathi sokuphumula phakathi. Inhlama isilungile uma inwebeka futhi ibushelelezi.
Ukuze uthole izimo zesinkwa ezihlukene, vumela inhlama ukuthi ihlale kubhasikidi wokuqinisekisa noma amathini okubhaka ekugcineni. Gcoba ubhasikidi ngofulawa kakolweni ukuze ugweme ukunamathela nokuvutha ngenkathi ubhaka.
Beka inhlama ekamelweni lokushisa futhi ukhuphuke cishe kabili ubukhulu benhlama yokuqala.
Sebenzisa ihhavini laseDutch ukubhaka, qiniseka ukuthi usetha izinga lokushisa elifanele ukuze uqinisekise ukuthi isinkwa siyakhuphuka futhi sakha uqweqwe kungqimba. Sebenzisa ibhodwe elisindayo elinesivalo uma ungenayo ihhavini yesi-Dutch.
Setha isikhathi ukuze ubhake. Uma isilungile, yivumele ukuthi iphole ngaphambi kokuyisika.

Khumbula, ukulungiselela isiqalisi kudinga isikhathi nesineke; ukusheshisa le nqubo ngeke kunikeze umphumela oyifunayo. Ngaphezu kwalokho, isiqalo esisele ngemva kokubhaka kuqediwe singagcinwa ukuze sisetshenziswe kamuva. Gcina efrijini ukuze ugcine izinga lokushisa lamagciwane.

Isiphetho

Isinkwa esimuncu simnandi, sinempilo, futhi kulula ukusipheka uma siqhathaniswa nezinye izinkwa. Labo abacabangela ukuqala ukudla okune-carb ephansi, kufanele bacabangele ukufaka isinkwa senhlama emuncu ekudleni. Izinzuzo zesinkwa esimuncu zihlanganisa; ukuthuthukisa impilo yamathumbu, kungase kusize ukugcina izinga likashukela egazini lisezingeni eliphezulu, kuholele ekugayeni ukudla okungcono, futhi kugayeke kalula. Kodwa-ke, abantu abangabekezeleli i-gluten nabo bangadla inhlama emuncu ngokunethezeka ngenxa yezakhiwo zayo zokuvutshelwa. Inqubo yokuvutshelwa esetshenziselwa ukulungisa isiqalisi sesinkwa senhlama emuncu ikhiqiza ama-lactic acid anciphisa izici eziqhubekayo futhi avumele ukugayeka kokudla okubalulekile okufana namaminerali.

Umbhali
Okuthunyelwe kwakamuva

UKsenia sobchak

I-cosmetologist/i-Dermatologist, i-Clinical Nutritionist at shopgiejo.com

U-Ksenia Sobchak, BA (Hons) Wezokuxhumana Ngemfashini: Intatheli Yezemfashini, eCentral Saint Martins

U-Ksenia Sobchak uthanda ukubhuloga ngemfashini, isitayela, indlela yokuphila, uthando nezindawo ze-CBD. Ngaphambi kokuba abe blogger, u-Ksenia wayesebenzela inkampani yezemfashini eyaziwayo. U-Ksenia ungumbhali onesandla ekuholeni imfashini, indlela yokuphila kanye nomagazini namabhulogi e-CBD. Ungakwazi ukuhlangana no-Ksenia ekhefi yakhe ayintandokazi eNingizimu Kensington lapho ebhale khona amabhulogi amaningi. U-Ksenia ungummeli oqinile we-CBD kanye nezinzuzo zayo kubantu. U-Ksenia usephaneli yababuyekezi be-CBD e-CBD Life Mag kanye ne-Chill Hempire. Uhlobo aluthandayo lwe-CBD ama-gummies e-CBD nama-tinctures e-CBD. U-Ksenia unikela njalo emfashinini ehamba phambili, indlela yokuphila kanye nomagazini be-CBD namabhulogi.

Okuthunyelwe kwakamuva kuka-Ksenia Sobchak (bona konke)