Dlulisa isinkwa, sicela! Zimbalwa izinto ezisezweni lokudla zingancintisana nocezu oluthambile nolwe-pillowy, ubuhle obuncibilikisiwe obuhle obuthwe ebhotela noma obuthwe ngezinsimbi zakho eziyizintandokazi ze-sandwich. Kodwa maduzane, isinkwa sithole i-rap embi. Buza noma ubani namathuba abazama ukugwema isinkwa ngoba "kukubi kuwe." Ingabe ngempela?
Isinkwa esisha sesinkwa akuyona ukudla okungokwenyama.
Eziningi zenziwe ngefulawa omhlophe (i-AKA yacebisa ufulawa wekoro) futhi iqukethe inani elincane lokudla okunomsoco ngenxa yokungabi nalutho lwezinhlamvu. Ngisho noma ukhetha amaphesenti angu-100 isinkwa sekolweni lonke, izinketho ezitokisini zokugcina izitolo zivame ukugcwala izithasiselo zokwenza ngcono ishalofu, ukuthungwa, ukunambitheka, nokukala kwenhlama ekhulayo. Ungenza isinkwa esiphundu ekhaya ekhaya usebenzisa izithako ezine kuphela-ufulawa, amanzi, imvubelo nosawoti-kodwa ngeke kuhlale isikhathi eside. Kuzophenduka kanzima phakathi nosuku noma ngaphezulu bese uqala ukukhula isikhunta emithathu.
E-US engapheli nje. Sidinga isinkwa esizohlala amasonto ngoba akekho umuntu onesikhathi (noma ukheshi) ukugcwalisa i-stash yabo njalo ezinsukwini ezimbalwa. Uma izinkampani zesinkwa zingasebenzisi lezi zithasiselo ezengeziwe, izinkwa zabo zizohamba ngokushesha futhi ngeke ziphenduke inzuzo.
Kube khona ukunyakaza kokungeza izithasiselo ezincane ekudleni kanye nemvelo eminingi yokudla. Abathengi bafuna umkhiqizo ongcono kakhulu futhi izinkampani eziningi zesinkwa zithatha isenzo.
Lezi zindaba ezinhle, ngoba namuhla kulula kakhulu ukuthola izinkwa ezinempilo emashalofini esitolo uma nje uhlomile namathuluzi afanele ukuhamba.
Yini Okufanele Uyifunde e-Supermarket
Amalebula wokufunda yindlela yokuqala yokuzivikela ongayithatha ekudleni umndeni wakho ukudla okunempilo. Kodwa ngamakhulu emikhiqizo kanye nokuningi kwezimangalo zezempilo ezifuna ukunakwa, isinqumo esinzima singenza izinwele zakho zibe grey.
Kodwa ngaphambi kokuba uphume umkhumbi, hlola iziqondiso zami ezilula futhi eziqondile zokukhetha isinkwa esithandekayo.
- Isithako sokuqala kufanele sibe yihlamvu eliphelele . Izinhlamvu eziningi ziwela ngaphansi kwesambulela "lonke okusanhlamvu," njengokukolweni okuphelele, i-oats, ilayisi elibomvu, ibhali, i-millet, i-buckwheat, ne-bulgur. Vele uqiniseke ukuthi isithako sokuqala "asilusiwe ufulawa wekolweni." Leyo ikhodi yokudla okumhlophe.
- Bheka isitembu sokusanhlamvu se-100% . Isitembu samaphesenti angu-100 siqinisekisa ukuthi konke okusanhlamvu (uhlobo olulodwa noma ukuhlanganiswa okuhlangenwe nakho okuningi) ngaphakathi kwesinkwa yi-okusanhlamvu okuphelele.
- Bheka okungenani u-2g we-fibre ngayinye.
- Gwema izinkwa ngezithasiselo ezidlulele. Nasi uhlu oluthile lwezihlanganisi ukucacisa ukuthi: amafutha athile ama-hydrogenated, i-potassium bromate, i-azodicarbonamine, i-DATEM, nemibala yokufakelwa.
- Khumbula ama-kilojoule. Hlela amakhilogremu angaphezu kuka-100 ngalunye (80 uma ubheka isisindo sakho). Futhi kubantu abafuna izinketho zokugaya, kunezinhlamvu eziningi zokudla okusanhlamvu phakathi kwamakhilogremu angu-40 kuya kwangu-50 ngalunye.
Amagilebhisi Andala avuselela Impilo Yenhliziyo
Ngokuthakazelisayo, izinkwa ezigcwele izitshalo ezivuthiwe, ibhali, i-millet, ihlume isipelingi, futhi ngisho nama-lentils akhuphukela phezulu ohlwini lokudla ezweni lonke futhi ngesizathu esihle.
Lezi zinkwa ezinqenqemeni zigcwele izakhi futhi zithatha imakethe yesinkwa-ngokushesha.
Ucwaningo olwanyatheliswa kuyi- International Journal of Food Sciences and Nutrition luhlolisisa uhlobo lwesinkwa samasinkwa zasendulo kanye nemiphumela yabo engaba yinzuzo enempilo emifundweni emihle emitholampilo engu-45. Ngemuva kwamasonto ayisishiyagalombili okudla okusanhlamvu okudala okugcwele okusanhlamvu, izifundo zathola ukunciphisa okukhulu kwe-cholesterol engqikithi, i-cholesterol ye-LDL ne-blood glucose (engenakho izinzuzo zezempilo ezitholakala kulabo abadla isinkwa samanje).
Lokhu kusho ukuthi ukudlulisa isamba sakho esijwayelekile sesinkwa esenziwe ngamabele okusendulo kuyindlela elula yokunciphisa ingozi yesifo senhliziyo.
Ungathola lezi zibili izinkwa ezihlwabusayo nezinempilo emashalofini ezitolo zokudla zemvelo nasemzimbeni wefriji "yemvelo" yonke indawo. Ngesikhathi esilandelayo lapho uthenga isinkwa esisha, unike izithelo zasendulo-ungase umangale ukuthi uthanda kangakanani!
UJoy Bauer, MS, i-RDN, i-CDN, isazi sezempilo nesondlo se-NBC sikaNamuhla umbukiso nomsunguli wokudla okunamnandi
> Umthombo:
> Sereni A, et al. Izinzuzo Zezinhliziyo Ezivela Esikhathini Sokuqala Isinkwa Isinkwa: Ukutholakala Kwesivivinyo Sokuvimbela I-Crossover Ephindwe Ngama-Double Randomised. I-International Journal of Sciences Food and Nutrition 2016 (0) 0: 1-7.