Ndeapi Mabhenefiti uye Kukuvadza kweBrown Bread? Maitirwo Azvo Kumba?

Chingwa chebrown chinoratidzika sechinogaro diwa chekudya kunovaka muviri. Chingwa chebrown, chakagadzirwa neupfu hwegorosi uye chakapfuma mufiber, zvakare isarudzo inobatsira kwazvo yekugaya. Saka, sei chingwa chebrown chakasiyana nemamwe marudzi echingwa uye nei chichifanira kusarudzwa? Muchikamu chino, tichatsanangura zvakadzama zvakanakira chingwa chebrown uye kuti ungachigadzira sei kumba.

Chii chinonzi Brown Bread?

Chingwa chebrown rudzi rwechingwa chine hutano chinogadzirwa negorosi uye hupfu hwegorosi. Rudzi urwu rwechingwa rune zvakawanda faibha uye zvinovaka muviri kupfuura zvingwa zvakagadzirwa nehupfu chena. Uyezve, inobatsira shuga yeropa kukwira uye kudonha zvakanyanya zvakaenzana uye inopa kunzwa kwekuzara. Chingwa cheBrown, chinosarudzwa mukudya kwakanaka, chinopa simba kumuviri uye chinobatsirawo kune hutano hwegadziriro yekugaya.

Ndeupi Musiyano pakati peBrown Bread uye White Bread?

Pane misiyano pakati pebrown bread nechingwa chichena. 

• Kutanga, chingwa chebrown chinogadzirwa kubva muupfu hwegorosi uye saka chakanyanya fibrous uye chinovaka muviri. Chingwa chichena, kune rumwe rutivi, chinowanzo gadzirwa uchishandisa hupfu hwakanatswa, saka fiber yayo inodzika.
• Chingwa chebrown chakaderera glycemic indexuye izvi zvinobatsira shuga yeropa kuti ive yakaenzana. Chingwa chichena, kune rumwe rutivi, chine high glycemic index uye inogona kukonzera kuwedzera kamwe kamwe mushuga yeropa.

Kubva pakuona kwehutano, chingwa chebrown chinogona kuva sarudzo ine hutano. Zvisinei, zvinokosha kuva pakati nepakati pakudya marudzi ose echingwa.

Ndezvipi zvinobatsira zvebrown bread?

Chingwa chebrown chinhu chekudya chine basa rakakosha mukudya kwakanaka. Heano mabhenefiti ehutano ekudya brown bread:

1. Ipfuma yakawanda yefiber

Chingwa chebrown chine fiber yakawanda kupfuura chingwa chichena. Fiber inobatsira kugaya kwedu kushanda zvakanaka uye inopa kunzwa kwekuzara.

2. Inobva mavhitamini nemamineral.

Chingwa chebrown chine mavhitamini akawanda nemaminerari kupfuura chingwa chichena. Kunyanya B mavitamini, simbiYakapfuma mu magnesium uye zinc.

3. Inodzikamisa shuga muropa

Brown chingwa chikafu chine yakaderera glycemic index. Izvi zvinobatsira shuga yeropa kuti irambe yakagadzikana uye inoderedza kunzwa kwenzara.

4. Inodzivirira utano hwemwoyo

Chingwa chebrown chinobatsira kuchengetedza hutano hwemoyo nekuda kweiyo yakakwirira fiber uye antioxidants. Inoderedzawo njodzi yezvirwere zvemoyo nekuenzanisa mazinga echolesterol.

5. Inobatsira kugaya

Chingwa chebrown chinobatsira digestive system kushanda zvakanaka nekuda kweiyo fiber yemukati. Izvi zvinodzivirira matambudziko ekugayiwa kwechikafu akadai sekuvhara.

Chingwa cheBrown Chinoita Kuti Uderedze Huremu?

Chingwa chebrown kazhinji chikafu chinofarirwa kune avo vanoda kuderedza uremu nekuti ine hutano uye yakapfuma mufiber kupfuura chingwa chichena. Inopa muviri kunzwa kwekuzara kwenguva yakareba uye nokudaro inobatsira kuti ugare kure nezvokudya zvisina kunaka. 

Zvisinei, chingwa chebrown chete hachibatsiri kuderedza uremu. Inokurudzirwa kuidya pamwe chete nehurongwa hwekudya kwakadzikama uye nguva dzose kurovedza muviri. Sezvimwe nezvimwe zvese, chingwa chebrown chikafu chinoda kutarisisa huwandu hwacho hwekushandisa. Yeuka, kuderedza uremu, zvakakosha kutora mararamiro ane hutano, kwete chikafu chimwe chete.

Nzira yekugadzira Brown Bread kumba?

Nzira yekugadzira chingwa chebrown kumba ndeiyi inotevera:

zvinhu

• 3 kapu yeupfu hwegorosi
• 1 magirazi emvura
• Imwe tei girazi remafuta
• 1 tablespoon yeuchi
• 1 pakiti yembiriso pakarepo
• teaspoon yemunyu

Zvinoitwa sei?

1. Kutanga, isa mvura, mafuta, uchi uye mbiriso mundiro uye sanganisa.
2. Wobva wawedzera hupfu zvishoma nezvishoma wotanga kukanya.
3. Isa munyu wokanya kusvika wawana mukanyiwa usinganamati paruoko.
4. Ivhara mukanyiwa uye uisiye kuti ivirise. Mirira kuti ivirise kweinenge awa.
5. Kanda mukanyiwa wakaviriswa zvakare, wouumba kuita chingwa wouisa patireyi yekubikira yakavharwa nebepa rekubikisa.
6. Mwaya hupfu pairi, woivhara uye worega kuti isimuke kwemamwe maminitsi gumi nemashanu.
7. Bika muovheni inopisa kusvika 180 degrees kwemaminitsi anenge 30-35.
8. Chingwa chako chebrown chinobuda muchoto chagadzirira. 

Nakidzwa nekudya kwako!

Ndezvipi zvinokuvadza zvechingwa chebrown?

Chingwa chebrown chine fiber yakawanda, mapuroteni uye mavhitamini kupfuura chingwa chichena, saka inowanzoonekwa seine hutano sarudzo. Nekudaro, pane zvimwe zvinokuvadza zvinofanirwa kutariswa kana uchidya chingwa chebrown.

• Chekutanga, sezvo chingwa chebrown chine denser chimiro, chinogona kunetsa kugaya uye chinogona kukonzera matambudziko ekugaya. 
• Uyezve, hupfu hwegorosi hunogona kuderedza mineral absorption nekuda kwe phytic acid iyo ina. Naizvozvo, kudya yakawandisa yechingwa chebrown mukati mezuva kunogona kukonzera matambudziko ekugaya uye kushomeka kwemaminerari.

Zvakakosha kuva nemwero paunenge uchidya chingwa chebrown uye uchisanganisira mukudya kwakakwana.

Kwakabva: 1, 2, 3