M'nkhani yakuti "Kodi mkate wa rye ndi wovulaza, wathanzi, uli ndi ubwino wanji? "mkate wa rye umapindulitsa ndi kuvulaza", "zosakaniza za mkate wa rye", "mkate wa rye wa carbohydrate ndi mapuloteni", "mkate wa rye umapindulitsa ndi katundu", chidziwitso chidzaperekedwa.
Mtengo Wopatsa thanzi wa Mkate wa Rye
Ndi mkate wokhala ndi fiber zambiri ndipo uli ndi mawonekedwe opatsa thanzi. Pafupifupi, chidutswa chimodzi (1 magalamu) mkate wa rye zili motere:
Zopatsa mphamvu: 83
Mapuloteni: 2.7 gramu
Zakudya: 15.5 g
mafuta: 1,1 g
CHIKWANGWANI: 1.9 g
Selenium: 18% ya Daily Value (DV)
Thiamine: 11.6% ya DV
Manganese: 11.5% ya DV
Riboflavin: 8.2% ya DV
Niacin: 7.6% ya DV
Vitamini B6: 7.5% ya DV
Mkuwa: 6,6% ya DV
Iron: 5% ya DV
Folate: 8.8% ya DV
Komanso ndalama zochepanthakapantothenic acid, phosphorous,magnesiumali ndi calcium ndi ma micronutrients ena.
Poyerekeza ndi mikate yanthawi zonse monga yoyera ndi tirigu wathunthu, mkate wa rye Nthawi zambiri amakhala ochuluka mu fiber ndipo amapereka ma micronutrients ochulukirapo - makamaka mavitamini a B.
Maphunziro mkate woyera wa ryeZasonyezedwa kuti mpunga umadzaza kwambiri ndipo umakhudza shuga wa magazi ochepa kusiyana ndi mikate yoyera ndi ya tirigu.
Kodi Ubwino wa Mkate wa Rye Ndi Chiyani?
Gwero lolemera la fiber
Zakudya zokhala ndi fiber zambiri zimathandizira chimbudzi ndikuchepetsa cholesterol. Mkate wa ryeIli ndi fiber yambiri ndipo imakhala yochuluka kuwirikiza kawiri kuposa mikate yopangidwa ndi tirigu.
Kapangidwe ndi kachulukidwe ka ulusi wazakudya mu rye zimapangitsa kuti zikhale zogwira mtima pochiza anthu omwe ali ndi kudzimbidwa kapena kutsekeka kwamatumbo. Itha kuchepetsa mpweya wochulukirapo ndikuchepetsa kukokana, kuchepetsa kupweteka kwa m'mimba, komanso kupewa matenda oopsa monga ndulu, zilonda zam'mimba, ndi khansa ya m'matumbo.
Zopindulitsa pa thanzi la mtima
Kudya mkate wa ryeamachepetsa chiopsezo cha matenda a mtima.
Izi zimachitika chifukwa cha kuchuluka kwa ulusi wosungunuka wa mkate, ulusi wamtunduwu umapanga chinthu chonga gel m'mimba, chomwe chimathandiza kuchotsa bile wambiri wa cholesterol m'magazi ndi thupi.
Kafukufuku wapeza kuti kudya kwa fiber nthawi zonse kumabweretsa kutsika kwa 4-5% mu cholesterol yonse komanso LDL (yoyipa) mkati mwa masabata anayi.
Amapereka kuwongolera shuga m'magazi
Kuwongolera shuga m'magazi ndikofunikira makamaka kwa omwe ali ndi matenda amtundu wa 2 komanso omwe sangathe kupanga insulin yokwanira.
Mkate wa ryeLili ndi zinthu zingapo zomwe zingathandize kuchepetsa shuga m'magazi.
Choyamba, imakhala ndi fiber yambiri yosungunuka, yomwe imathandiza kuchepetsa chimbudzi ndi kuyamwa kwa chakudya ndi shuga kudzera m'mimba, zomwe zimapangitsa kuti shuga achuluke pang'onopang'ono.
Mkate wa ryeLili ndi mankhwala a phenolic monga ferulic acid ndi caffeic acid omwe angachedwetse kutulutsa shuga ndi insulini m'magazi komanso amathandizira pakuwongolera shuga.
Zopindulitsa pa thanzi la m'mimba
Mkate wa ryeZimapindulitsa pa chimbudzi.
Ndi gwero labwino la fiber, lomwe limathandizira kuti matumbo azikhala okhazikika. Ulusi wosungunuka umatenga madzi, kuthandiza kufewetsa kunja, kupangitsa kuti ikhale yosavuta kudutsa.
Zimamveka zodzaza
Maphunziro ambiri, mkate wa ryeZawonetsedwa kuti zimakuthandizani kuti mukhale okhuta kwa nthawi yayitali. Izi ndichifukwa choti imakhala ndi fiber yambiri yosungunuka, yomwe imatha kukupangitsani kuti mukhale okhutira kwa nthawi yayitali.
Amachepetsa kudya kwa gluten
Mkate wa ryeLili ndi gilateni yochepa kuposa mkate woyera. Zabwino kwa anthu omwe ali ndi chidwi chochepa.
Amalimbana ndi mphumu
Kafukufuku waposachedwapa wasonyeza kuti zakudya zimathandiza kwambiri pa chitukuko cha mphumu mwa ana.
Mkate wa ryeAmadziwika kuti ndi othandiza polimbana ndi matenda monga mphumu. Ana amene amadya rye ali ndi chiopsezo chochepa chodwala mphumu yaubwana.
Amaletsa ndulu
Zakudya zokhala ndi fiber zambiri zimathandizira kupewa ndulu.
Mkate wa ryeCHIKWANGWANI chomwe chili mmenemo chingathandize kupewa vutoli mwa anthu amene amadwala ndulu. Lili ndi zinthu zina zomwe zimathandizira kuchepa kwa bile acid, zomwe ndizomwe zimayambitsa ndulu.
Imathamangitsa kagayidwe kake
Mkate wa rye Imathandizira kufulumizitsa metabolism. Ulusi womwe umapezeka mmenemo uli ndi zinthu zina zomwe zimathandiza thupi kugwiritsa ntchito mphamvu zowonjezera zomwe zimatha kusinthidwa kukhala mafuta. Izi zimathandizanso kuchepetsa thupi.
Amalimbana ndi matenda a shuga
Rye ili ndi index yotsika ya glycemic ndipo imapanga shuga wocheperako mu fiber. Zimathandizira kupewa kusinthasintha kwa insulin mwa odwala matenda ashuga. Imalinganiza kuchuluka kwa shuga m'magazi, kupewa matenda osatha.
Rye imathandizira kukhala ndi thanzi labwino m'mimba. Ulusi womwe uli mkati mwake umadziwika kuti prebiotic, womwe umapereka mpumulo ku kudzimbidwa. Amachepetsa kupweteka kwa m'mimba ndi kupweteka. Zimathandizanso kuchiza zilonda.
Amakhala ndi thanzi la chigoba
Rye ili ndi calcium yambiri ndi magnesium. Mafupa ndi masitolo a calcium. Imasunga 99 peresenti ya kashiamu m’thupi ndi kuipereka m’mwazi pamene ikufunika. Kuchuluka kwa calcium, manganese ndi magnesium kumathandiza kumanga mafupa ndi mano olimba.
Amasunga kuthamanga kwa magazi
Rye amadziwika ngati njere yokonda mtima. Anthu omwe ali ndi vuto la kuthamanga kwa magazi ayenera kudya izi nthawi zonse. Kuchuluka kwa zinthu monga vitamini, fiber ndi mineral zili ndi zotsatira zabwino pa thupi.
Akhoza kuchepetsa kutupa
Kafukufuku wina waumunthu adagwirizanitsa kudya mkate wa rye kuti achepetse zizindikiro za kutupa, monga interleukin 1 beta (IL-1β) ndi interleukin 6 (IL-6).
Ikhoza kuteteza ku mitundu ina ya khansa
M'maphunziro a anthu ndi mayeso a tube, kudya mkate wa ryeZakhala zikugwirizana ndi chiopsezo chochepa cha khansa zambiri, kuphatikizapo khansa ya prostate, colorectal, ndi khansa ya m'mawere.
Kodi Zowopsa za Mkate wa Rye Ndi Chiyani?
Mkate wa rye nthawi zambiri imakhala yathanzi, koma ili ndi zovuta zina, kuphatikiza:
Muli antinutrients
Mkate wa rye, makamaka mitundu yopepuka, imatha kusokoneza kuyamwa kwa mchere monga chitsulo ndi zinki kuchokera ku chakudya chomwecho. osasintha ali ndi phytic acid.
Zingayambitse kutupa
Rye ndi wolemera mu fiber ndi gluteni, zomwe zingayambitse kutupa mwa anthu omwe amakhudzidwa ndi mankhwalawa.
Sayenera kudya zakudya zopanda gilateni
Mkate wa rye lili ndi gluten, zomwe zimapangitsa kuti zikhale zosayenera kwa anthu omwe amadya zakudya zopanda thanzi, monga omwe ali ndi matenda a celiac.
Ndi zosakaniza zochepa chabe kunyumba mkate watsopano wa rye zitha kuchitika.
Kupanga mkate wopepuka wa rye Zinthu zotsatirazi ndi kuchuluka kwake zimagwiritsidwa ntchito:
1,5 supuni ya tiyi yowuma yisiti yomweyo
1,5 magalasi (375 ml) madzi ofunda
1 supuni yamchere
1,5 makapu (200 magalamu) ufa wa rye
1,5 makapu (200 magalamu) ufa wa wholemeal
Supuni 1 ya chitowe (posankha)
Zimatha bwanji?
- Sakanizani yisiti, mchere, ufa wa rye, ufa wa tirigu ndi madzi mu mbale. Ufa wa Rye Ndiwouma kwambiri, kotero mutha kuwonjezera madzi ngati mtanda ukuwoneka wouma kwambiri. Knead mpaka yosalala.
- Ikani mtandawo pa thireyi yothira mafuta pang'ono, kuphimba ndi filimu yotsatirira ndikusiya mtandawo utukuke mpaka kukula kwake. Izi zimatenga maola 1-2.
- Tulutsani mtanda mu poto ndikuukulunga kukhala buledi wosalala. Ngati mukufuna kuwonjezera nthangala za chitowe, onjezerani mu sitepe iyi.
- Bweretsani mtandawo pa thireyi yothira mafuta pang'ono, kuphimba ndi filimu yotsatirira ndikuwuka mpaka kuwirikizanso, zomwe zimatenga maola 1-2.
- Yatsani uvuni ku 220 ° C. Tsegulani mkatewo, pangani mabala angapo opingasa ndi mpeni, kenaka muphike kwa mphindi 30 kapena mpaka mdima wandiweyani. Chotsani mkatewo ndikuusiya ukhale pansi kwa mphindi 20 musanayambe kutumikira.
Chifukwa;
Mkate wa ryeNdi njira yabwino kwambiri kuposa mikate yoyera yokhazikika komanso ya tirigu. Komabe, zimatha kuyambitsa kutupa kwa anthu omwe ali ndi vuto.
Lili ndi fiber ndi michere yambiri, makamaka mavitamini a B. Imathandiza kuchepetsa thupi, imapereka kuwongolera shuga m'magazi, imapindulitsa pamtima komanso m'mimba.
