Ingabe Isinkwa Serye Siphilile?

-Delile

• Izinhlobonhlobo
• Amaqiniso ezomsoco
• Izinzuzo zezempilo ezingaba khona
• Kwangathi kungathuthukisa impilo yenhliziyo
• Kwangathi kungasiza ekulawuleni ushukela egazini
• Siza impilo yokugaya ukudla
• Kukusiza ukuthi uhlale ugcwele isikhathi eside
• Ezinye izinzuzo ezingaba khona
• Ukwehla okungenzeka kwesinkwa se-rye
• Uyenza kanjani isinkwa sikarye
• Okubalulekile

Isinkwa sikarayi sivame ukuba nombala omnyama futhi siqine, ukunambitheka okuwubumba kunesinkwa esijwayelekile esimhlophe nesokolweni, okuyisizathu esisodwa esenza abantu abaningi basithande.

Ngaphezu kwalokho, ixhunyaniswe nezinzuzo eziningana ezingaba khona zezempilo, kufaka phakathi ukulawula ushukela okungcono kwegazi kanye nenhliziyo ethuthukisiwe nempilo yokugaya ukudla.

Lo mbhalo ubuyekeza okuqukethwe okunomsoco kanye nezinzuzo zezempilo zesinkwa se-rye.

Izinhlobonhlobo

Isinkwa sikarayi senziwa ngenhlanganisela yefulawa rye nezinhlamvu zerye (I-secale cereale).

Iza ngezindlela eziningi, kuya ngenhlanganisela esetshenzisiwe, kufaka phakathi:

• Isinkwa se-rye esikhanyayo. Lokhu kuhlukahluka kwenziwa ngofulawa omhlophe kuphela we-rye, ovela emhlabathini i-rye okusanhlamvu i-endosperm - umnyombo wesitashi wenhlamvu ye-rye.
• Isinkwa se-rye emnyama. Lolu hlobo lwenziwa ngezinhlamvu ezigcwele zomhlaba ze-rye. Kwesinye isikhathi, ufulawa omnyama we-rye wenziwa ngofulawa omhlophe we-rye onombala nge-cocoa powder, ikhofi esheshayo, noma ama-molasses.
• Isinkwa sikarye esimarbled. Le nguqulo yenziwe ngenhlama ye-rye elula futhi emnyama ehlanganiswe ndawonye. Kwesinye isikhathi, inhlama ye-rye emnyama yenziwa ngenhlama ye-rye elula enemibala nge-cocoa powder, ikhofi esheshayo, noma ama-molasses.
• Isinkwa sePumpernickel. Lesi sinkwa senziwa ngezinhlamvu ze-rye ezisemhlabathini onamakhaza.

E-United States, izinkwa zerye ezikhanyayo nezentengiselwano ezenziwe ngorhwebo zivame ukwenziwa zihlanganiswe nofulawa kakolweni.

Uma kuqhathaniswa nesinkwa esivamile esimhlophe nesikolweni sonke, isinkwa sikarye sivame ukuba sikhulu futhi sibe mnyama futhi sinokunambitheka okuqinile, okumuncu kepha okomhlaba.

Ufulawa ka-Rye uqukethe i-gluten engaphansi kukafulawa kakolweni, yingakho isinkwa sijiyile futhi singakhuphukeli phezulu njengesinkwa esijwayele ukolweni.

Kodwa-ke, uma unokuthi iqukethe i-gluten, ayifanele abantu abanesifo se-celiac noma ukuzwela kwe-gluten.

Izinkwa ze-Rye zenziwa ngenhlanganisela yefulawa ka-rye nezinhlamvu, kuya ngohlobo lwesinkwa. Zijiyile, zimnyama, futhi zinokunambitheka okuqinile kunezinkwa ezijwayelekile ezimhlophe nezikakolweni.

Amaqiniso ezomsoco

Isinkwa sikarayi siphezulu ku-fiber futhi sinephrofayili yezakhamzimba ehehayo.

Lokho kusho ukuthi ukwakheka okuqondile kuncike enanini lefulawa ka-rye osetshenzisiwe, nezinkwa ezimnyama ze-rye eziqukethe ufulawa omningi we-rye kunezinhlobo ezilula.

Ngokwesilinganiso, ucezu olu-1 (amagremu angama-32) wesinkwa se-rye sinikeza izakhamzimba ezilandelayo ():

• Amakholori: 83
• Amaprotheni: 2.7 amagremu
• AmaCarbs: 15.5 amagremu
• Amafutha: 1.1 amagremu
• Umucu: 1.9 amagremu
• Selenium: U-18% we-Daily Value (DV)
• Thiamine: U-11.6% we-DV
• I-Manganese: 11.5% we-DV
• I-Riboflavin: 8.2% we-DV
• I-Niacin: 7.6% we-DV
• Uvithamini B6: 7.5% we-DV
• Yethusi: 6.6% we-DV
• Insimbi: 5% we-DV
• Umlingiswa: U-8.8% we-DV

Isinkwa sikarayi siqukethe namanani amancane e-zinc, i-pantothenic acid, i-phosphorus, i-magnesium, i-calcium namanye ama-micronutrients.

Uma kuqhathaniswa nezinkwa ezijwayelekile, njengokolweni omhlophe nokawo wonke, isinkwa sikarayi ngokuvamile siphezulu ku-fiber futhi sinikeza ama-micronutrients amaningi, ikakhulukazi amavithamini B (,,).

Ngaphezu kwalokho, ucwaningo luye lwabonisa ukuthi isinkwa esimhlophe se-rye sithambekele ekugcwaliseni kakhulu futhi sithinta amazinga kashukela egazini ngezinga elincane kunezinkwa ezimhlophe nezikakolweni (,).

Isinkwa sikarayi sinezakhi eziningi zomzimba, ikakhulukazi i-fiber kanye namavithamini B. Kungagcwalisa kakhulu futhi kuthinte amazinga kashukela egazini ngezinga elincane kunezinkwa ezimhlophe noma zikakolweni.

Izinzuzo zezempilo ezingaba khona

Ukudla isinkwa se-rye kungazuzisa impilo yakho ngezindlela eziningana.

Kwangathi kungathuthukisa impilo yenhliziyo

Ukwengeza isinkwa sikarye ekudleni kwakho kungathuthukisa izici eziningana zempilo yenhliziyo, njengoba ucwaningo luxhumanise ukudla kwalo emazingeni aphansi ezici zesifo senhliziyo.

Isibonelo, isifundo seviki eli-8 kubantu abangama-40 siqhathanisa imiphumela yokudla ama-20% ama-calories abo ansuku zonke kusuka ku-rye noma isinkwa sikakolweni emazingeni we-cholesterol egazini.

Abaphenyi bathole ukuthi isinkwa sikarayi besisebenza kangcono ekwehliseni amazinga e-cholesterol emadodeni kunesinkwa sikakolweni futhi sinciphise inani eliphelele ne-LDL (bad) cholesterol kuze kufike ku-14% no-12%, ngokulandelana ().

Lo mphumela kungenzeka ungenxa yokuqukethwe kwe-rye yesinkwa esincibilikayo, uhlobo lwefayibha engagayeki eyenza into efana ne-gel emgudwini wakho wokugaya ukudla futhi ingasiza ukususa inyongo ecebile nge-cholesterol egazini nasemzimbeni wakho.

Ucwaningo lukhombisile ukuthi ukudla okuncibilika njalo kwe-fiber kuxhunyaniswe nokwehliswa okungu-5-10% kuwo womabili ama-cholesterol e-LDL (amabi) emasontweni angama-4 ().

Kwangathi kungasiza ekulawuleni ushukela egazini

Ukulawulwa kukashukela egazini kubalulekile kuwo wonke umuntu, ikakhulukazi abantu abanesifo sikashukela sohlobo 2 nalabo abangakwazi ukukhiqiza i-insulin eyanele, ihomoni elawula amazinga kashukela egazini.

Isinkwa sikarayi sinezimfanelo eziningana ezingasiza ekulawuleni ushukela egazini ().

Okokuqala, iphezulu ku-fiber encibilikayo, esiza ukunciphisa ukugayeka nokumuncwa kwama-carbs noshukela ngomgudu wokugaya ukudla, okuholele ekukhuleni kancane kancane kwamazinga kashukela egazini ().

Isinkwa sikarayi siqukethe nezinhlanganisela ze-phenolic, njenge-ferulic acid ne-caffeic acid, enganciphisa ukukhishwa kukashukela ne-insulin egazini, kuqhubeke nokusiza ukulawula ushukela wegazi ().

Isibonelo, ucwaningo kubantu abadala abangama-21 abaphilile luthole ukuthi ukudla isidlo sakusihlwa esenziwe nge-rye nesitashi esimelana nokungezeleli kusize ekunciphiseni ukukhishwa kukashukela ne-insulin egazini. Ngokwengeziwe, iphakamise amazinga ama-hormone okusutha, agcina abantu begcwele isikhathi eside ().

Kodwa-ke, i-rye elula ayizange ibe nomthelela omkhulu emazingeni kashukela egazi, yize ikhuphule imizwa yokugcwala ().

Siza impilo yokugaya ukudla

Isinkwa sikarayi singasiza ekuthuthukiseni impilo yakho yokugaya ukudla ngezindlela eziningi.

Okokuqala, kungumthombo omuhle we-fiber, ongasiza ukugcina amathumbu akho ejwayelekile. I-fiber encibilikayo incela amanzi, isiza indle ukuthi ihlale inkulu futhi ithambile, okwenza kube lula ukudlula ().

Eqinisweni, isifundo esisodwa kubantu abadala abangama-51 abanokuqunjelwa saphawula ukuthi isinkwa sikarayi besisebenza kangcono kunesinkwa sikakolweni kanye nama-laxatives ekwelapheni ukuqunjelwa, ngaphandle kwemiphumela emibi ().

Olunye ucwaningo lukhombisile ukuthi i-rye bread fiber ingakhuphula amazinga ama-fatty chain fatty afana ne-butyrate egazini lakho.

Lawa ma-fatty chain fatty axhunyaniswe nezinzuzo ezahlukahlukene, kufaka phakathi ukwehla kwesisindo, amazinga kashukela aphansi, nokuvikelwa kumdlavuza wekoloni (,,).

Kukusiza ukuthi uhlale ugcwele isikhathi eside

Ucwaningo oluningi lukhombisile ukuthi isinkwa sikarayi sigcwalisa ngendlela emangalisayo (,,).

Lokhu kungenxa yokuthi iphezulu ku-fiber encibilikayo, engakusiza uzizwe ugcwele isikhathi eside (,,).

Isibonelo, ucwaningo olwenziwe kubahlanganyeli abangama-41 luthole ukuthi labo abadle isinkwa sikarayi esiphundu bazizwa begcwele futhi badla ama-calories ambalwa ngokuhamba kosuku kunabantu abadle isinkwa sikakolweni esicwengisisiwe ().

Ezinye izinzuzo ezingaba khona

Ngaphandle kwalabo ababalwe ngenhla, isinkwa sikarye sinikeza ezinye izinzuzo ezengeziwe zezempilo.

Ngenkathi zisekelwa yizifundo ezimbalwa nobufakazi obuthakathaka, zifaka okulandelayo:

• Kunganciphisa ukuvuvukala. Ucwaningo lomuntu luxhumene nokudla kwesinkwa se-rye kumakaki aphansi wokuvuvukala, njenge-interleukin 1 beta (IL-1β) ne-interleukin 6 (IL-6) ().
• Kungavikela kumdlavuza othile. Ezifundweni zomuntu neze-test-tube, ukudla kwe-rye kuye kwaxhunyaniswa nengozi encishisiwe yamanomdlavuza amaningi, kufaka phakathi i-prostate, i-colorectal, kanye nomdlavuza webele (,,,).

Isinkwa sikarayi sixhunyaniswe nezinzuzo eziningi ezingaba khona zezempilo, kufaka phakathi ukwehla kwesisindo, ukunciphisa ukuvuvukala, ukulawula ushukela okungcono kwegazi, kanye nenhliziyo ethuthukisiwe nempilo yokugaya ukudla.

Ukwehla okungenzeka kwesinkwa se-rye

Yize isinkwa se-rye ngokuvamile sinempilo, singase sibe nezinkinga ezithile, kufaka phakathi:

• Kuqukethe imishanguzo. Isinkwa sikarayi, ikakhulukazi izinhlobo ezilula, siqukethe i-phytic acid, i-antinutrient engavimbela ukumuncwa kwamaminerali afana ne-iron ne-zinc ekudleni okufanayo. Noma kunjalo, ama-antinutrients awakhathazi abantu abalandela ukudla okunomsoco (25).
• Kungadala ukuqunjelwa. I-Rye ine-fiber ne-gluten ephezulu, engadala ukuqunjelwa kubantu abazwela kulezi zinhlanganisela.
• Akufanelekile ukudla okungenayo i-gluten. Isinkwa sikarayi siqukethe i-gluten, okwenza singafaneleki kubantu abadla ukudla okungenayo i-gluten, njengalabo abanesifo se-celiac.
• Kungaba noshukela omningi owengeziwe. Kwezinye izingxenye zomhlaba, izinkwa zama-rye zinoshukela omningi ongeziwe ukuze kuthuthukiswe ukunambitheka kwazo. Ushukela ongeziwe awunampilo futhi ungangeza amakhalori angafuneki ekudleni kwakho.

Isinkwa sikarayi sinezinto ezimbalwa ezingase zehle. Akukulungele ukudla okungenayo i-gluten, kungadala ukuqunjelwa, kungaba noshukela ongeziwe, futhi kuqukethe izidlo ezinjenge-phytic acid, engathinta ukumuncwa kwamaminerali.

Uyenza kanjani isinkwa sikarye

Isinkwa sikarye esisha singenziwa ekhaya ngezithako ezimbalwa kuphela.

Izithako kanye nama-ratios alandelayo asetshenziselwa ukwenza isinkwa esilula serye:

• 1.5 amathisipuni wemvubelo eyomile esheshayo
• 1.5 izinkomishi (375 ml) zamanzi afudumele
• 1 ithisipuni kasawoti
• 1.5 izinkomishi (200 amagremu) kafulawa we-rye
• 1.5 izinkomishi (200 amagremu) kafulawa ophelele
• 1 ithisipuni yembewu ye-caraway (ngokuzithandela)

Nasi ukubuka konke okusheshayo kwendlela yokwenza isinkwa se-rye:

1. Hlanganisa imvubelo, usawoti, ufulawa we-rye, ufulawa kakolweni namanzi esitsheni. Ufulawa ka-Rye womile impela, ngakho-ke ungangeza amanzi amaningi uma inhlama ibonakala yomile kakhulu. Uxove kuze kube bushelelezi. Qaphela ukuthi inhlama ye-rye ayiyona intwasahlobo njengenhlama kakolweni.
2. Beka inhlama esitsheni esinamafutha amancane, umboze ngokunamathela okugoqiwe, bese inhlama ikhuphuke ize iphindwe kabili ngosayizi. Lokhu kuthatha amahora angu-1-2.
3. Susa inhlama esitsheni bese uyilolonge ibe isinkwa esibushelelezi esiseqanda. Uma ungathanda ukungeza imbewu ye-caraway, yengeze ngalesi sinyathelo.
4. Beka inhlama kukathayela wesinkwa onamafutha amancane, umboze ngesimbozo sokunamathela, bese uyivumela ukuthi iphakame ize iphindwe kabili ngosayizi, okuthatha amanye amahora ayi-1-2.
5. Hlangisa ihhavini liye ku-425 ° F (220 ° C). Vula isinkwa, wenze ukusikeka okumbalwa ngommese, bese usibhaka imizuzu engama-30 noma kuze kube mnyama.Susa isinkwa bese usibeka phansi endaweni yokupholisa okungenani imizuzu engama-20 ngaphambi kokuphaka.

Rye isinkwa kulula ukwenza ekhaya. Mane ulandele lezi zinyathelo ezingenhla bese uzitika ngocezu olusha lwesinkwa se-rye esenziwe ekhaya.

Okubalulekile

Isinkwa sikarayi siyindlela ehlukile yokuthola izinkwa ezijwayelekile ezimhlophe nezikakolweni.

Yize kungadala ukuqunjelwa kubantu abazwelayo kanti ezinye izinhlobo zingalayishwa ngoshukela owengeziwe, ingahlinzeka ngezinzuzo ezahlukahlukene.

Iqukethe i-fiber eningi nezakhi zomzimba - ikakhulukazi amavithamini e-B - futhi ixhunyaniswe nezinzuzo zezempilo, njengokuncipha kwesisindo, ukulawula ushukela egazini okungcono, kanye nenhliziyo ethuthukisiwe nempilo yokugaya ukudla.

Ngaphezu kwalokho, kulula ukufaka ekudleni kwakho esikhundleni sezinkwa ezijwayelekile ezimhlophe noma zikakolweni futhi kungenziwa kalula ekhaya.