Kumele udle isinkwa ngendlela elinganiselayoKuyiqiniso ukuthi kungukudla okunothe kuma-carbohydrate okuthi uma kuthathwe kancane kubangele ukwanda kwesisindo somzimba, yize kuya ngohlobo oluzosinikeza ngalo ifayibha enkulu, ebalulekile ekudleni okunempilo.
Kumele sikuqaphele okumele sikuthathe ukudla okuningi kuyingozi, kungaba yisinkwa, inyama ebomvu noma amanzi. Kungakuhle ukuthi uphuze amalitha amabili amanzi ngosuku, kepha akukhuthazwa ukuthi ufinyelele kumalitha ama-5 noma ama-6, yonke into kufanele ibonwe ngombono nangombono.
Isibonelo, kufanele sikhumbule izinhlobo ezimbili zesinkwa esidliwe kakhulu, isinkwa esisikiwe kanye "nesinkwa sesinkwa", esingeso sempilo yonke. Eyokuqala inconywe kancane, iqukethe amafutha, ushukela nezithasiselo ukuyigcina isikhathi eside. Ukudla kwaso kufanele kuvinjelwe kakhulu, ngenkathi isinkwa esinempilo kunazo zonke kuzoba yiso esiqukethe inani eliningi kakhulu lokusanhlamvu nokuthi ukwakheka kwalo kukhombisa ukuthi 100% ufulawa ophelele kakolweni.
Isinkwa, esinempilo kakhulu
Ukolweni wonke
Kuyinto evame kakhulu futhi ethengiswa kakhulu kunazo zonke. Lolu hlobo luqukethe i-fiber engancibiliki enhle ekuvikeleni umdlavuza we-colon. Kuyinto elula bheka kahle izithako, eminingi yayo ixutshwe neminye impuphu futhi ibingeke isaba nempilo. Kuyisinkwa okuthi uma uthi nhlá usibe nombala omnyama futhi siqukethe izithako nezithasiselo ezimbalwa.
Okwe-oats
Ama-oats athatha ukubaluleka okukhulu futhi akukhona okungaphansi, ukudla okuyisisekelo kepha okuhle ukugcina umzimba uhlanzekile ubuthi, kusiza ukugaya kanye nokukhipha. Kanye nokugcina i-cholesterol embi. Kuhlanganiswe nofulawa kakolweni okwenza kube lula futhi kube mnandi, awomile kancane kunesinkwa esenziwe kuphela ngofulawa kakolweni.
Rye
Lolu hlobo aluvamile kangako, yize luyanda futhi imikhuba emisha yokudla okunempilo nemidlalo ikwenza uthathe ukugqama okukhulu. Akuwona wonke umuntu oyithandayo futhi ithengiswa kancane, kepha kuyindlela enhle yokugwema ukusetshenziswa kwesinkwa esimhlophe esenziwe ngofulawa omhlophe nocwengileko.
Isinkwa esihlwabusayo nesimnandi esihlangana kahle nobumnandi nobusawoti. Ilungele ukuthatha njalo ekuseni izinkwa ezimbalwa, umthamo ophelele wokusigcwalisa ngamandla nokuzola ukukhathazeka uma ulandela indlela yokudla.
Kulokhu, uma kuqhathaniswa nezimbili ezedlule, iqukethe i-fiber eningi nezakhamzimba ngaphakathi, kuxubeka i- insimbi novithamini B. Ilungele ukusetshenziswa kwama-carbohydrate ngaphandle kokuzizwa kabi ngokuzisola, ngeke ikwenze ukhuluphale futhi izokusiza nokuthi uhlanze umzimba wakho.
Futhi zisekhona izinhlobo eziningi zesinkwa, kulokhu silethe okuvame kakhulu nokulula ukutholakala, kokulandelayo, sizocacisa imininingwane ezuzisa kakhulu futhi eyiyo yokuqala etholakala kuma-bakeries athile noma kubelaphi bamakhambi.