Rye Bread Benefits, Kukuvadza, Kukosha Kwekudya uye Kugadzira

rye chingwaIine ruvara rwakasviba uye kusimba kwakasimba kudarika chingwa chena chegorosi. 

Iine zvinoverengeka zvinogona kubatsira pahutano, kusanganisira kudzora shuga yeropa, hutano hwemoyo, uye hutano hwekugaya. 

Hupfu hweRye hune gluten shoma pane hupfu hwegorosi, saka chingwa chine denser uye hachisimuke sechingwa chenguva dzose chegorosi. 

Nekudaro, zvichipihwa kuti ichine gluten, chirwere chechiliac kana gluten kunzwa Haikodzeri vanhu vane

Muchinyorwa "Chingwa cherye chinokuvadza, chine utano, chinobatsirei? "Rye chingwa chinobatsira uye chinokuvadza", "rye bread ingredients", "rye bread carbohydrate uye protein value", "rye bread inobatsira uye zvinhu", ruzivo ruchapihwa nezve.

Nutritional Kukosha kweRye Bread

Icho chingwa chine fiber uye chine chimiro chinokatyamadza chekudya. Paavhareji, 1 chidimbu (32 gramu) rye bread content zviri sezvinotevera: 

Calories: 83

Mapuroteni: 2.7 gramu

Carbs: 15.5 gramu

Mafuta: 1,1 gramu

Fiber: 1.9 gramu

Selenium: 18% yeDaily Value (DV)

Thiamine: 11.6% yeDV

Manganese: 11.5% yeDV

Riboflavin: 8.2% yeDV

Niacin: 7.6% yeDV

Vitamin B6: 7.5% yeDV

Mhangura: 6,6% yeDV

Iron: 5% yeDV

Folate: 8.8% yeDV 

Uyewo mari shoma zincpantothenic asidhi, phosphorus; magnesiumine calcium uye mamwe ma micronutrients.

Kuenzaniswa nechingwa chenguva dzose senge chena uye gorosi rose, rye chingwa inowanzokwirira mufiber uye inopa mamwe mamicronutrients-kunyanya B mavhitamini.

Zvidzidzo pure rye chingwaYakave yakaratidzwa kuti mupunga unowedzera kuzadza uye unokanganisa mazinga ehuga eropa pasi pezvingwa zvichena uye zviyo.

Ndezvipi Zvakanakira Rye Bread?

Yakapfuma sosi ye fiber

Fiber-rich foods inobatsira kugaya uye kuderedza cholesterol. rye chingwaIine fiber yakawanda uye inopeta zvakapetwa kaviri sezvingwa zvegorosi. 

rye chingwaIyo fiber iri mairi inotsigira kugaya uye inoita kuti unzwe wakaguta kwenguva refu mushure mekudya. 

Kuumbwa uye kuwanda kwefayibha yekudya mu rye inoita kuti ibudirire mukurapa vanhu vane kuvimbiswa kana kuvharika kwematumbo. Inogona kuderedza gasi rakawandisa uye kuderedza cramps, kubvisa marwadzo emudumbu, uye kudzivirira zvakakomba mamiriro ehutano senge gallstones, maronda, uye colon cancer.

Inobatsira kune hutano hwemoyo

Kudya chingwa che ryeinodzikisa njodzi yechirwere chemoyo. 

Izvi zvinokonzerwa neiyo yakakwira soluble fiber yemukati yechingwa, iyi mhando yefiber inoumba gel-sechinhu mudumbu rekudya, ichibatsira kubvisa cholesterol-rich bile kubva muropa nemuviri.

Zvidzidzo zvakawana kuti nguva dzose yakanyungudika fiber kudya kunoguma ne4-5% kuderedzwa mune zvese zvese uye LDL (yakaipa) cholesterol mudiki semasvondo mana. 

Inopa kudzora shuga yeropa

Kudzora shuga yeropa kunonyanya kukosha kune avo vane Type 2 chirwere cheshuga uye avo vasingakwanisi kugadzira insulin yakakwana.

rye chingwaIine zvinhu zvakawanda zvinogona kubatsira kudzora shuga yeropa.

Chekutanga, yakapfuma mu soluble fiber, iyo inobatsira kunonoka kugayiwa uye kunyudzwa kwemacarbohydrates neshuga kuburikidza nemudumbu, zvichikonzera kukwira zvishoma nezvishoma kweshuga yeropa. 

rye chingwaIine phenolic compounds dzakadai seferulic acid uye caffeic acid iyo inogona kunonoka kusunungurwa kweshuga uye insulini muropa uye inobatsirawo nekugadzirisa shuga yeropa.

Inobatsira kune hutano hwekudya

rye chingwaInobatsira pakugaya. 

Iyo yakanaka sosi ye fiber, iyo inogona kubatsira kuchengetedza ura nguva dzose. Soluble fiber inobata mvura, inobatsira kupfavisa kunze, zvichiita kuti zvive nyore kupfuura. 

Inonzwa yakazara

Zvidzidzo zvakawanda, rye chingwaYakaratidzwa kukubatsira kuti unzwe wakaguta kwenguva yakareba. Izvi zvinodaro nekuti yakakwira mune soluble fiber, iyo inogona kukuchengeta iwe wakaguta kwenguva yakareba. 

Inoderedza kudya kwe gluten

rye chingwaIine gluten shoma pane chingwa chichena. Yakanakira vanhu vane nyoro sensitivity.

Kurwisa asima

Ongororo ichangobva kuitika yakaratidza kuti kudya kunovaka muviri kunobata basa rakakosha mukukura kweasthma muvana.

rye chingwaInozivikanwa kuti inoshanda pakurwisa matambudziko ehutano akadai seasthma. Vana vanodya rye vane njodzi yakaderera yekubata asima muhuduku.

Inodzivirira gallstones

Zvokudya zvine fiber zvinobatsira kudzivirira gallstones. 

rye chingwaIyo fiber iri mairi inogona kubatsira kudzivirira dambudziko rehutano iri muvanhu vane gallstones. Iine zvimwe zvinhu zvinobatsira kudzikisa bile acids, zvinova ndizvo zvinokonzera gallstones.

Inomhanyisa metabolism

rye chingwa Inobatsira kukurumidza metabolism. Iyo fiber iripo mairi ine zvimwe zvinhu zvinobatsira muviri kushandisa ese ekuwedzera simba rinogona kushandurwa kuita mafuta. Izvi zvinobatsirawo kuderedza uremu.

Anorwisa chirwere cheshuga

Rye ine yakaderera glycemic index uye inogadzira shoma glucose mufiber. Inobatsira kudzivirira kushanduka kwe insulin mune vane chirwere cheshuga. Inoenzanisa mazinga ehuga eropa, kudzivisa zvirwere zvisingaperi. 

Rye inobatsira kuchengetedza hutano hwekudya. Iyo fiber iri mairi inozivikanwa se prebiotic, iyo inopa zororo kubva pakuvhara. Inobvisa marwadzo nemudumbu. Inobatsirawo pakurapa maronda.

Inochengetedza hutano hweskeletal

Rye ine zvakawanda zve calcium uye magnesium. Mabhonzo idura re calcium. Inochengeta 99 muzana yecalcium mumuviri uye inopa kuropa kana ichidikanwa. Yakanaka calcium, manganese uye magnesium zvirimo zvinobatsira kuvaka mapfupa nemeno akasimba.

Inochengetedza BP

Rye inozivikanwa sezviyo zvine ushamwari pamoyo. Vanhu vane high blood pressure vanofanira kudya izvi nguva dzose. Huwandu hwezvakasiyana zvakaita sevhitamini, fiber uye zvicherwa zvemukati zvine mhedzisiro yakanaka pamuviri.

Inogona kuderedza kuzvimba

Chimwe chidzidzo chevanhu chakabatana nekudya kwechingwa che rye kudzikisa zviratidzo zvekuputika, zvakadai se interleukin 1 beta (IL-1β) uye interleukin 6 (IL-6).

Inogona kudzivirira kubva kune mamwe marudzi egomarara

Muvanhu uye test tube zvidzidzo, kudya chingwa cheryeYakave yakabatana nenjodzi yakaderedzwa yekenza dzakawanda, kusanganisira prostate, colorectal, uye kenza yemazamu.

Ndezvipi Zvinokuvadza zveRye Bread?

rye chingwa kazhinji ine hutano, asi ine zvimwe zvakaderera, zvinosanganisira:

Iine antinutrients

rye chingwa, kunyanya marudzi akareruka, anogona kukanganisa kutorwa kwemaminerari akaita sesimbi uye zinc kubva mukudya kumwe chete. antinutrient ine phytic acid.

Inogona kukonzera kuputika

Rye yakapfuma mufiber uye gluten, izvo zvinogona kukonzera kuputika muvanhu vanonzwa nemakemikari aya.

Haikodzeri kudya kweguten-isina

rye chingwa ine gluten, iyo inoita kuti ive isina kukodzera kune vanhu vari pakudya-isina gluten, sevaya vane chirwere chechiliac.

Nzira yekugadzira Rye Bread

Nezvishoma zvekushandisa kumba chingwa chitsva che rye zvinogona kuitwa.

Kugadzira chingwa che rye chakareruka Zvinhu zvinotevera uye zviyero zvinoshandiswa kune:

• 1,5 mashupuni mbiriso yakaoma pakarepo
• 1,5 magirazi (375 ml) emvura inodziya
• 1 teaspoon munyu
• 1,5 makapu (200 magiramu) eupfu hwe rye
• 1,5 makapu (200 gramu) hupfu hwehupfu
• 1 teaspoon kumini mbeu (kusarudza)

Zvinoitwa sei?

– Sanganisa mbiriso, munyu, hupfu hwerye, hupfu hwegorosi nemvura mundiro. Rye hupfu Yakanyanya kuoma, saka unogona kuwedzera imwe mvura kana mukanyiwa uchiita sewakaoma. Knead kusvikira yatsetseka.

– Isa mukanyiwa patireyi ine mafuta zvishoma, vhara nefirimu rekudya uye rega mukanyiwa usimuke kusvika wawedzera. Izvi zvinotora maawa 1-2.

– Bvisa mukanyiwa kubva mupani woumburudza kuita rovha rakatsetseka. Kana iwe uchida kuwedzera mhodzi dzekumini, wedzera munhanho iyi.

– Dzosera mukanyiwa patireyi ine mafuta zvishoma, vhara nefirimu rekudya uye rega kusimuka kusvika zvakapetwa kaviri zvakare, izvo zvinotora maawa 1-2.

- Preheat oven kusvika 220 °C. Vhura chingwa, cheka zvakati wandei nebanga, wozobika kwemaminetsi makumi matatu kana kusvika kwasviba. Bvisa chingwa uye rega kuti chigare kwemaminitsi makumi maviri tisati tashumira. 

Semagumo;

rye chingwaIyo yakanakisa imwe nzira kune yenguva dzose chena uye gorosi chingwa. Zvisinei, inogona kukonzera kuputika muvanhu vane hanya. 

Iine fiber yakawanda uye zvinovaka muviri, kunyanya B mavitamini. Inobatsira kuderedza uremu, inopa kutonga kweshuga yeropa, inobatsira mwoyo uye utano hwekudya.