I-Calories encekeni yesinkwa idliwa yiBrith
Isinkwa sinempilo? Ungadla isinkwa bese usenciphisa isisindo? Kusukela lapho u-dieters eqala ukwesaba ama-carbs ekudleni kwawo, isinkwa siphezu kuhlu olungavunyelwe lwabaningi abadla izinhlelo zokusindiswa kwesisindo nokusimiswa kwesisindo. I-carbs nama-kilojoule encekeni yesinkwa zinganezela ngokushesha uma ungaqapheli. Kodwa ungadla isinkwa futhi ulahlekelwe isisindo, futhi izinhlobo ezithile zesinkwa zingase zibe yingxenye yokudla okunempilo.
Isinkwa seKhalori namaqiniso okudla
| Isinkwa Sonke Sikakolweni Amaqiniso Okudla | |
|---|---|
| Isisindo somsebenzi esingu-1 (28 g) | |
| Ngokukhonza | Inani Lansuku zonke * |
| Amakholori 69 | |
| Ama-calories avela ku-Fat 8 | |
| Ingqikithi yamafutha 0.9g | 1% |
| I-Satatated Fat 0.2g | 1% |
| I-Polyunsaturated Fat 0.2g | |
| I-Monounsaturated Fat 0.4g | |
| I-cholesterol 0mg | 0% |
| I- 132mg ye-sodium | 6% |
| Potassium 69.44mg | 2% |
| Ama-carbohydrate 11.6g | 4% |
| I-Fiber Diet 1.9g | 8% |
| Sugars 1.6g | |
| Amaprotheni 3.6g | |
| I-Vitamin A 0% · I-Vitamin C 0% | |
| I-calcium 3% · I-Iron 4% | |
| * Ngokusekelwe ekudleni kwekhalori engu-2 000 | |
Isinkwa ukudla okunomsoco kuyahluka kuye ngokuthi uhlobo lwesinkwa okhetha ukuyidla. Ukudla okunomsoco kanye nochwepheshe bezempilo batusa ukuthi ukwandise ukudla kwakho konke okusanhlamvu, ngakho ukukhetha isinkwa sonke sikakolweni kuvame ukukhetha kahle.
Isinkwa esisodwa sezinkwa zesikolweni esilungiselelwe ngokuthengisa (esiboniswe kulebula) sinikeza cishe ama-khalori angu-70 nangama-gramu angu-1 amafutha. I-slice inikeza cishe amagremu angu-4 amaprotheni kanye no-11.6 amagremu we-carbohydrate. Kodwa njengoba ihlinzeka ngamagremu angu-2 e-fiber, uzodla kuphela cishe ngo-9.6 nge-carbs net ngayinye.
Kodwa-ke, khumbula ukuthi udinga ukuphindaphinda kabili lezo zokudla okunomsoco uma wenza isangweji ngezinhlamvu ezimbili zesinkwa.
Pho kuthiwani ngezinye izinhlobo zesinkwa? Isinkwa esimhlophe sokuhweba sinikeza amakholori angaba ngu-80 no-1 gramu wamafutha. Isinkwa esimhlophe singase sinikeze amagremu angu-15 we-carbohydrate noma ngaphezulu futhi kusukela kunesisindo esingaphansi kwesigamu sezinkwa ezimhlophe, ukungenisa kwakho i-carb net kuzoba okufanayo.
Isinkwa se-Rye singenza noma singenakwenziwa kusuka kuhlamvu olugcwele kuye kuye ngokuthi uyithengi. Kungenziwa futhi ngezingxube zezinhlamvu ezihlanziwe kanye nezinhlamvu ezigcwele. Isinkwa esijwayelekile sesinkwa se- rye sinika ama-khalori angu-65, cishe u-1 gram we-fat, ama-gramu angu-12 we-carbohydrate, ama-gramu angu-1.5 we-fibre, no-2.1 amagremu wamaprotheni.
Izinzuzo zezeMpilo zesinkwa
Isinkwa sinika ama-calorie (amandla) ngokuyinhloko ngesimo se-carbohydrate. I-Carbs iyimithombo yomzimba oyithandayo. Ngakho uma udla isinkwa, unikeza umzimba wakho uphethiloli wemisebenzi yakho yansuku zonke.
Uma ukhetha isinkwa esenziwe ngamabele, uhlinzeka umzimba wakho ngefiber . I-fibre inikeza izinzuzo eziningana zezempilo nezisindo . Ukudla ukudla nge-fiber kungakusiza uzizwe ugcwele futhi unelisekile kakhulu. Ochwepheshe bokulahlekelwa isisindo ngokuvamile batusa ukuthi i-dieters idle ukudla nge-fiber ukuze ibasize badle kancane futhi badale ukulahleka kwekhalori okudingekayo ekulahlekeni kwesisindo .
Kuye ngesinkwa oyithengayo, kungase kube umthombo omuhle wezinkampani zamakhemikhali ezihlanganisa i-thiamin, selenium, ne-folate.
Imibuzo Ejwayelekile Ngomunye Isinkwa
Iyini isinkwa esiphucukisiwe?
Ungabona igama elithi "licebile" esinkwa esilungiselelwe ngokuthengisa esibona esitolo. Ukudla okunomsoco kuye kwafaka izakhi ezinomsoco ngesikhathi sokucubungula.
Ngokuvamile, izakhi ziye zahlulwa phakathi nenqubo yokukhiqiza. Imikhiqizo ecebisiwe ivame ukukhiqizwa okusanhlamvu okuhlanjululisiwe , noma okusanhlamvu okuye kwacutshungulwa ukuze yonke okusanhlamvu ingabe isacacile.
Kungani isinkwa sonke sikakolweni singcono kakhulu ekudleni kwami?
Uma uzama ukunciphisa isisindo, uzobona ukuthi ukudla ukudla nge-fibre , njengokudla konke okusanhlamvu, kuzokwehlisa ukulamba isikhathi eside ngemuva kokudla. Lokhu kukusiza ukuba ufinyelele futhi ulondoloze ukulahleka kwekhalori .
Ngingazi kanjani ukuthi isinkwa sami senziwe ngamabele?
Ungathembeli phambili kwiphakheji yesinkwa ukuze unqume ukuthi isinkwa sakho senziwe ngamanhlamvu.
Izikhathi eziningi, abakhiqizi bokudla basebenzisa amagama afana ne "multigrain" ukwenza ukudla kwabo kuzwakale kunempilo. Kunalokho, hlola uhlu lwezithako. Izithelo zonke (njengokolweni wonke, ama-wheatberries, ama-oats aphelele) zizofakwa ohlwini njengenye yezithako zokuqala. Umkhandlu wonke wezinhlamvu unikeza umhlahlandlela ophelele wokuchaza amalebuli ukuze uthole ukudla okuphelele okusanhlamvu.
Ingabe isinkwa esimhlophe sibi kimi?
Isinkwa esimhlophe akuyona imbi kakhulu ekudleni kwakho, kodwa sinikeza amakholori (amandla) ngaphandle kokondla okunjengokudla konke okusanhlamvu.
Yiziphi ezinye izindlela ezinempilo ezithombeni?
Uma uzama ukusika isinkwa, kunezinye izindlela eziningana zesinkwa ongazama ngazo. Isibonelo, bewazi ukuthi ungenza isangweji usebenzisa ikhukhamba esikhundleni sesinkwa? Futhi abaningi abadla okunempilo bafaka inyama yabo yenkomo enempilo noma i-turkey Burger ku-ulethisi kunokusebenzisa i-bun.
Izinketho Zezinkwa Eziphansi-Ikhalori
Kunezinhlobo eziningi zemikhiqizo yekhalori ephansi ekulungiswa ngokuthengisa emakethe. Khumbula, kodwa, ukuthi lezi zinsuku zingase zibe ngamakhilomitha aphansi, kodwa futhi ziyanciphise ukudla kunokudla kwesinkwa esiphansi. Ngaphezu kwalokho, ngezinye izikhathi isinkwa sinciphise ama-khalori ngoba ucezu luncane noma lube mncane ngaphezu kwesigaba sendabuko.
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Izwi kusuka
Kunezindlela eziningi ezinempilo zokufaka ucezu lwesinkwa ekudleni kwakho, ngakho-ke uma uthanda isinkwa, qhubeka udla. Kodwa yidle ngokulinganisela. Jabulela isangweji evulekile ubuso kunokusebenzisa iziqephu ezimbili zesinkwa. Futhi esikhundleni sokuba nesinkwa nge-high-calorie jam ne- bhotela ekuseni, ube nezinhlamvu ezimbalwa ze-apula ezigcwala ibhotela le-peanut.
Enye yezindlela ezinhle zokunquma isinkwa ku-restaurant. Buza iseva yakho ukuthi ingalethi isinkwa etafuleni ngaphambi kokudla kwakho. Ukudla okungekho kokudla kokudla kwangaphambi kokudla kungafaka amakholori amakhulu (ungakhulumi ngama-carbs namafutha) kuya emgqeni wakho.