Funda oko Okufuneka Ukhangele kwaye Yintoni okufanele uyigweme
Ingaba unesifo sikashukela okanye unayo ixesha elide, usenokuva ukuba isonka "siphume umda." Kwabanye abantu, oku kwenza ukutya okutya kulula ukutya-ukuxubha isonka kuphelisa isidingo sokuxhalaba okanye uthathe isigqibo sokuba yintoni uhlobo lokutya.
Noko ke, kuyaqondakala ukuba awufuni ukuziva unqandekile kwaye mhlawumbi ufunde ukuba zeziphi iintlobo zezonka ezilungileyo kunye nento ofuna ukuyijonga xa uthengela uphawu lweentengiso.
Iindaba ezilungileyo kukuba ukuba unesifo sikashukela, ungadla isonka-kwaye kukho ukhetho oluhle! Iingqengqele zonke zokusanhlamvu, ezifana nengqolowa epheleleyo, i-rye, ihlume isonka, kunye neengqolowa ezipheleleyo zengqolowa zizityebi kwiivithamini, ezimbiwa, i-fibre, iprotheni. Ezi ntlobo zezonka ziphezulu kunezonkwa ezicokisekileyo, ezicwangcisiweyo, njengezonka ezimhlophe.
Inxalenye ekhohlakeleyo ikwahlula kwi-inventory yesitolo kunye nokufumana uphawu olumnandi nolunomsoco. Ngeendlela ezininzi ongakhetha kuzo, ngokuqinisekileyo uya kulahleka kwisonka seendlela. Ukuba nokuqonda into ofuna ukuyijonga kwaye oko kufuneka ukuphephe kunokukunceda wenze ukhetho olungcono.
Hlaziya iiNutrients
Kubalulekile ukuthatha isigxina kwizinto ezijoliswe kuyo. Ngokomzekelo, ngaba ufuna isinkwa esilungileyo sekhalori kunye nesezantsi kwi-carbohydrates? Ukuba kunjalo, unokufumana ezinye iindlela ezintle, kodwa ezi zikhethi zinokubandakanya izithako zokufakelwa, ukunambitheka kunye nezinye izithako.
Okanye u khangela isonka esilungileyo, esingenayo i-GMO kwaye sinesibalo esihle sefiber kunye neprotheni? Ezi zikhetho zifumaneka kwakhona, nangona kunjalo, unokufuneka uchithe imali eninzi kwisonka.
Naluphi na uhlobo lwesonka okhangelayo, ukunamathela kwizikhokelo ezithile kunokukunceda wenze isigqibo esinolwazi.
Ndiye ndaquka ukukhetha okulungileyo, ezininzi zazo ezicetyiswa ngabantu abanesifo sikashukela kunye nabanye abatitshala abanesifo sikashukela. Kukhona into kuwo wonke umntu. Yaye ukuba awuqinisekanga ukuba isonka sakho sihle kuwe, cela isidlo sakho sokutya okanye utitshala ogqityiweyo wesifo sikashukela.
Kubantu abanesifo sikashukela, kukho izinto zokuqwalasela xa uthenge isonka. Xa ufunda amalebula, uya kufuna ukujonga iikhalori, i-carbohydrate, i-fibre, i-fat, ne-sodium. Uyakufuna kwakhona ukufunda uluhlu lwesithako kwaye uqinisekise ukuba isonka sakho sisinkozo.
Calories
Kungcono ukugcina isonka sakho malunga neekhalori ezingama-90 okanye ngaphantsi kwecandelo, ngokukodwa xa uceba ukutya ezimbini. Izonka eziqule iisuthi kunye nembewu zingaba lukhetho olufanelekileyo njengoko ziqulethe amafutha aphilileyo, iiprotheyini kunye nefiber, kodwa ziya kuba ziphakamileyo ngeekhalori. Ukuba ungathanda ukhetha isinkwa esinje kwaye inani lekhalori liphezulu, uya kufuna ukugcina isabelo sakho kwisinye esinye.
I-carbohydrate
Xa unesifo sikashukela, ubukela i-carbohydrat intake ibaluleke kakhulu. Ii-carbohydrate ziintlobo zezondlo ezichaphazela ushukela wegazi kakhulu . Ngokuxhomekeke kwisicwangciso sakho sokutya kunye nawaphi ama-carbohydrate enenjongo yokutya ngesidlo ngasinye , abaninzi abantu bayazuza ngokukhetha isinkwa esine-15 ukuya kuma-20 amagremu okanye ngaphantsi kwe-carbohydrate nganye.
Njalo qiniseka ukuba ufunde amaleyibhile kwaye uhambelane nobukhulu bokukhonza. Ukuba uthatha isigqibo sokuthenga isonka se-bakery esingenayo iilebula, unokulinganisela isonka sakho o ubala i-carbohydrates intake . Umzekelo, i-1 isonka isine-15 gram ye-carbohydrate, ngoko ke ukuba isonka sakho sesibhakabhaka sinzima kwi-ounces 2 equlethe malunga ne-30 gram ye-carbohydrate.
Fiber
I-Fiber ibaluleke kakhulu kwisondlo , ngakumbi kubantu abanesifo sikashukela. I-Fiber inceda ukunciphisa ukukhawuleza kwangoko ukuphuma kwegazi, ukwandisa iimvakalelo zokuzaliseka, kudonsa i-cholesterol kude nentliziyo, kwaye kunceda ukugcina ubilini rhoqo.
Nenjongo yokufumana isonka esinomthombo omuhle we-fiber kwaye iqule ubuncinane i-3 grams kwinqanaba elisebenzayo.
Fat
Kukho iintlobo ezahlukileyo ze-fat-saturated, unsaturated, kunye ne-trans fat. Abantu abanesifo sikashukela bafuna ukutya ukutya okuncinci kwi-fat egcweleyo kunye ne-trans fat kwaye iqulethe ixabiso elaneleyo lokuncokola, inqatha entliziyweni.
Uninzi lwezonka azininzi kakhulu kwioli (ngaphandle kokuba inayo imbewu okanye iinqantwa). Nangona kunjalo, uya kufuna ukukhetha isinkwa esinamafutha angama-gram angama-0 kwaye ngaphantsi kwama-1.5 grams.
Sodium
Ukutya izityebi kwi-sodium kunokuncedisa ukunyuswa kwengcinezelo yegazi, ingakumbi kubantu abajongene netyuwa. Nenjongo yokugcina isonka malunga ne-150 mg okanye ngaphantsi kwinqayi.
Hlaziya i ingxube
Khangela isonka esinama-100 ekhulwini okusanhlamvu. Oku kuthetha ukuba isonka asilungiswanga kwaye ingqolowa isacacile. Iingqolowa ezipheleleyo zinamavithamini , amaminerali kunye nefiber .
Ukuze into ibe yintsikelelo yonke, isithako sokuqala kufuneka sithi "yonke." Unokuqinisekisa ukuba isonka sisinkozo esipheleleyo xa sinesitampu esitsho.
Izithako zokuKhusela
Ehlabathini eligqibeleleyo, sonke sizenze isonka sisisebenzise izithako ezisemgangathweni. Kodwa, ngokuqinisekileyo oku akunakwenzeka kumntu wonke. Izonka zesorhwebo zisebenzisa izongezo ezininzi zokuncedisa isonka, ukugcina i-shelf-life, nokunciphisa ixesha lokunyuka kwenhlama. IziHlomelo zibonwa zikhuselekile yi-FDA kwiimali ezinikezwa kwisonka, kodwa oko akubenzi ukuba zilungele.
Ezinye izithako oza kuzincama kuzo zibandakanya isiraphu yengqolowa ephezulu yefructose (enxulumene nokukhuluphala kunye neminye imiba yempilo), ii-oyile ezenziwe nge-hydrogen (fat aka trans fat), kunye neeplasmers ezifana ne-azodicarbonamide, i-DATEM, kunye nemibala engamabala.
Iintlobo zeBread Available
Qaphela ukuba eli nqaku alinakucwangcisa i-wraps okanye i-muffins kwasekuseni.
Isonka sonke sawo
Isonka esinama-100 ekhulwini okusanhlamvu sisonka esenziwa ngongqolowa opheleleyo, okwandisa iphrofayili yesondlo kunye nokunciphisa i- index glycemic index (ngokukhawuleza ukuba ishukela legazi linyuka emva kokulidla).
Isonka sonke sezonko asiphelelanga ngqolowa. Ezinye izonka zokutya okuziinkozo zingabandakanya i-rye, ibhali, i-oat, i-quinoa, i-amaranth kunye ne-millet. Ukuqinisekisa ukuba isinkwa sakho sisinkozo, jonga uluhlu lwesithako. Isithako sokuqala sifanele sifunde ngokupheleleyo.
Kubalulekile ukufunda iilebula ngokucokisekileyo. Musa ukukhohliswa ngamabhalana afunde ubuninzi beenkozo okanye iinkozo ezisixhenxe-oku akuzenzeki ngokuzenzekelayo isonka esisisonka. Xa ungathandabuzeki, jonga uluhlu lwesithako okanye ujonge isitampu esitsho.
Ihlumelo zeZonka
Iintlanzi ezihlumayo ziqukethe akukho mgubo-zenziwe ngokuvelisa iiliya, iimbotyi, kunye nembewu emanzini kunye nokudibanisa kunye neenqolowa eziphila ngokutsha. Emva koko, baxutywe kwintlama kwaye bapheka ngesonka.
Le nkqubo inceda ukunciphisa isalathisi sesinkwa kunye nokwandisa iphrofayili yokutya. Uninzi lwamahlumela aluhlaza luqulethe zonke i-amino acid ezibalulekileyo kwaye zizityebi kwiiprotheni kunye nefiber. Baya kunika ubunzima obunzima kwaye kufuneka bagcinwe kwifriji ukuze kulungele ukulungeleka. Eyona nto, uya kufuna ukuwagcoba kwaye uyidle ngokukhawuleza. Ngako oko, abanako ukwenza is sandwich engcono yokuthatha .
Sourdough Breads
Abanye abantu abanakukwazi ukuzisebenzisa ukutyalwa kwesonka sokutya okunye okanye ezinye iinkozo ezihluma. Ukuba ngaba kunjalo kuwe mhlawumbi ukuzama isinkwa samadunough kukukhetha.
Isonka sesidlo sesinkwa senziwe ngokuncinciza amanzi kunye nomgubo wokutya ukuze uvelise i-yeasts yasendle (okanye iibhaktheriya ezintle) ezisetyenziselwa ukunceda intlama. Kukho inani elinyukayo lophando olwenziwe kwiintlobo zokutya okunotyiweyo. Ukusetyenziswa kokutya okunotyiweyo kwandisa ibhaktheriya ezintle kumathambo kwaye kunokunceda inkqubo yakho yokuzivikela ekunciphiseni umngcipheko wokuvuvukala kunye nokwehla.
Gcina ingqalelo nangona isonka esikhulu sesithambiso sesinkwa senziwa. Ukuze ufumane inzuzo enkulu kwisonka esinomsoco, uthenge kwi-bakery okanye wenze ngokwakho.
Isonka seBhunga
Isonka se-Organic senziwa kunye nezithako eziphilayo kunye nokuveliswa ngaphandle kokusebenzisa izidakamizwa eziqhelekileyo, izichumisi ezenziwe ngezithako zokwenza izinto okanye i-sludge yamanzi, i-bioengineering, okanye i-radiation ionizing, oku kuthetha ukuba ayinayo nayiphi na inkunkuma yezilwanyana ezibulala izidakamizwa. Ezi zinokuba zibiza kakhulu kwaye zinganikeli uncedo oluninzi lwe-carbohydrate.
Iintlobo ze-Gluten-Free
Kungenxa yokuba into ethile i-gluten-free does not make it healthy. Kodwa, abanye abantu abaneesifo seswekile banesifo se-celiac kwaye kufuneka bagweme i-gluten. Ukuba unesifo seCeliac okanye ugweme i-gluten ngenxa yokuba uyayikhathalela, ukufumana isonka esingenasiphelo se-gluten kungumzabalazo. UGluten unceda ukunika isinkwa ukuxhuma, ngoko ke abakhiqizi bavame ukusebenzisa izithako ezingezinye, ezifana neenkwenkwezi ezicutshulweyo, ukukunceda ukuphinda uphendule.
Xa ukhangela isinkwa esingenalutye, gcina kwikhalori, i-carbohydrate, i-fiber, kunye nezikhokelo ze-fat ezikhankanywe ngasentla njengoko ungakwazi. Uyakufuna kwakhona ukuzama ukukhetha enye equle izityalo ezipheleleyo, ezinje, irayisi ebomvu, i-millet kunye nequinoa.
Amanqaku aphakanyisiweyo
Ngezantsi uzakufumana iipokethi eziphezulu zesonka ezivela kubantu abanesifo sikashukela, abadla ukutya kunye nezinye izititshala zesifo sikashukela . Baye bakhethwa ngokusekelwe kwi-credible and profile nutrition. Uya kufumana iintlobo zeengqolowa kunye ne-rye, uhlume izonka kunye neentlobo zezinto eziphilayo.
Khumbula, xa ungathandabuzeki uxoxe ngokukhetha kwakho isinkwa kunye nesondlo sakho kunye nokuba uyazibuza ukuba isetyhi yegazi yakho isabela njani kwisonka esithile, unokuvavanya ishukela lakho legazi emva kweeyure ezimbini emva kokungena-ukuba ungoko, unyanzelekile .
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Isonka sonke sawo
- U-Beckmann oqhelekileyo Ulungile I-100% ye-Rye
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Ihlumelo zeZonka
- Hezekile 4: 9 Yakhula Isonka Sokutya-Ukutya Okubomi
- zonke iindidi: isesame, i-genesis, ifilokisi, njl njl.
Isonka esingenanto seGluten
- I-Gluten-Free ihluma kwiBomi iFlakisi Isonka
- Khangela zonke iintlobo ze-gluten-free, eziquka irayisi isonka se-almond, isonka sangasese somsila omnyama, njl njl njl.
- I-Gluten-Free Free Deli Isitayela Isonka - I-Canyon Bakehouse
ILizwi
Ukuba unesifo sikashukela, isonka sinokuthi sibe yinxalenye yesicwangciso sakho sokutya xa ukhetha ngokuhlakanipha. Xa uhlola i-aisles zokuthengisa, qiniseka ukuba ufunde iilebula uze ukhangele izinto ezifana neekhalori, i-carbohydrates, kunye nezithako. Nenjongo yokukhetha zonke iintlobo zezityalo eziphantsi kweso sotyi esongeziweyo kunye nesityebi kwifiber. Ingaba ukhetha ukolweni opheleleyo, enye ingqolowa, i-organic, okanye i-gluten ekhululekile, kukho into apho wonke umntu.
Imithombo:
> I-American Diabetes Association. ImiGangatho yoLondolozo lwezoNyango kwiSwekile-2017. 2017 Jan; 38 (iSiza 1): S1-132.
> YeEQ, kunye. al. Ukutya okuninzi-okutya okutya okutya kukuhlanganiswa nomngcipheko ophantsi we-type 2 isifo sikashukela, isifo se-cardiovascular and gain weight. J Nutriti. 2012 Julayi; 142 (7): 1304-13.