Izinzuzo zesinkwa se-Rye, Ukulimaza, Inani Lokudla Okunomsoco kanye Nokwenza

Isinkwa se-RyeInombala omnyama kanye ne-flavour enamandla kunesinkwa sikakolweni omhlophe. 

Inezinzuzo ezimbalwa zezempilo ezingaba khona, okuhlanganisa ukulawula ushukela wegazi, impilo yenhliziyo, nempilo yokugaya ukudla. 

Ufulawa we-rye uqukethe i-gluten encane kunofulawa kakolweni, ngakho-ke isinkwa siminyene futhi asivuki njengezinkwa ezivamile zikakolweni. 

Kodwa-ke, uma kubhekwa ukuthi isenayo i-gluten, isifo se-celiac noma ukuzwela kwe-gluten Ayibafanele abantu abane

Esihlokweni esithi "Ingabe isinkwa se-rye siyingozi, sinempilo, siwusizo ngani?” "Izinzuzo zesinkwa se-rye silimaza futhi silimaza", "izithako zesinkwa se-rye", "i-rye bread carbohydrate kanye nenani lamaprotheni", "izinzuzo zesinkwa se-rye kanye nezakhiwo"ulwazi luzonikezwa.

Inani Lomsoco Wesinkwa Se-Rye

Kuyisinkwa esinothe nge-fiber futhi sinephrofayili yezakhi ezikhangayo. Ngokwesilinganiso, ucezu olu-1 (32 amagremu) okuqukethwe kwesinkwa se-rye imi kanje: 

Amakhalori: 83

Amaprotheni: 2.7 gram

Ama-carbohydrate: 15.5 g

Amafutha: 1,1 amagremu

I-fiber: 1.9 amagremu

I-Selenium: 18% Wevelu Yansuku zonke (DV)

I-Thiamine: 11.6% ye-DV

I-Manganese: 11.5% ye-DV

I-Riboflavin: 8.2% ye-DV

I-Niacin: 7.6% ye-DV

I-Vitamin B6: 7.5% we-DV

Ithusi: 6,6% ye-DV

Insimbi: 5% we-DV

I-Folate: 8.8% we-DV 

Futhi imali encane zinci-pantothenic acid, i-phosphorus, i-magnesiumiqukethe i-calcium namanye ama-micronutrients.

Uma kuqhathaniswa nezinkwa ezivamile ezifana nokolweni omhlophe, isinkwa rye ngokuvamile aphakeme ku-fibre futhi ahlinzeka ngama-micronutrients amaningi—ikakhulukazi amavithamini B.

Izifundo isinkwa se-rye esihlanzekileKuye kwaboniswa ukuthi irayisi igcwalisa kakhulu futhi ithinta amazinga kashukela egazini ngaphansi kwezinkwa ezimhlophe nezikolweni.

Yiziphi Izinzuzo Zesinkwa Se-Rye?

Umthombo ocebile we-fiber

Ukudla okune-fiber kusiza ukugaya futhi kwehlise i-cholesterol. Isinkwa se-RyeInefiber ephezulu futhi iphakeme ngokuphindwe kabili kunezinkwa ezisekelwe kukolo. 

Isinkwa se-RyeI-fiber ekuyo isekela ukugaya futhi ikwenza uzizwe ugcwele isikhathi eside ngemva kokudla. 

Ukwakheka kanye nokuminyana kwe-fiber yokudla ku-rye kuyenza iphumelele ekwelapheni abantu abanokuqunjelwa noma ukuvaleka kwamathumbu. Inganciphisa igesi eningi futhi inciphise amajaqamba, ikhulule ubuhlungu besisu, futhi ivikele nezimo zempilo ezingathi sína ezifana ne-gallstones, izilonda, nomdlavuza wekoloni.

Kuwusizo empilweni yenhliziyo

Ukudla isinkwa se-ryekunciphisa izici eziyingozi zesifo senhliziyo. 

Lokhu kungenxa yokuqukethwe okuphezulu kwe-fiber encibilikayo esinkwa, lolu hlobo lwefayibha lwakha into efana nejeli emgudwini wokugaya ukudla, okusiza ekukhipheni i-cholesterol ecebile egazini nasemzimbeni.

Ucwaningo luye lwathola ukuthi ukudla okuvamile kwe-fiber e-soluble kubangela ukuncipha kwe-4-5% kokubili kwe-cholesterol ephelele kanye ne-LDL (embi) esikhathini esincane esingamaviki angu-10. 

Inikeza ukulawula ushukela wegazi

Ukulawula ushukela wegazi kubaluleke kakhulu kulabo abanesifo sikashukela sohlobo 2 nalabo abangakwazi ukukhiqiza i-insulin eyanele.

Isinkwa se-RyeInezici eziningana ezingasiza ukulawula ushukela wegazi.

Okokuqala nje, inothe nge-fiber encibilikayo, esiza ukubambezela ukugayeka kokudla kanye nokumuncwa kwama-carbohydrate noshukela ngomgudu wokugaya ukudla, okuholela ekwenyukeni kancane kancane kwamazinga kashukela egazini. 

Isinkwa se-RyeIqukethe izinhlanganisela ze-phenolic ezifana ne-ferulic acid ne-caffeic acid ezingase zibambezele ukuphuma kukashukela ne-insulin egazini futhi zisize nasekulawuleni ushukela wegazi.

Kuwusizo empilweni yokugaya ukudla

Isinkwa se-RyeKuyasiza ekugayeni ukudla. 

Iwumthombo omuhle we-fiber, engasiza ukugcina amathumbu evamile. Ifayibha encibilikayo imunca amanzi, isiza ukuthambisa ingaphandle, yenze kube lula ukudlula. 

Kuzwakala kugcwele

Izifundo eziningi, isinkwa ryeKuboniswe ukukusiza uzizwe ugcwele isikhathi eside. Lokhu kungenxa yokuthi iphezulu ku-fiber encibilikayo, engakugcina usuthi isikhathi eside. 

Yehlisa ukudla kwe-gluten

Isinkwa se-RyeIqukethe i-gluten encane kunesinkwa esimhlophe. Kuhle kubantu abanokuzwela okuncane.

Ilwa nesifuba somoya

Ucwaningo lwakamuva lubonise ukuthi ukudla okunomsoco kudlala indima ebaluleke kakhulu ekuthuthukisweni kwesifuba somoya ezinganeni.

Isinkwa se-RyeKuyaziwa ukuthi iyasebenza ezinkingeni zempilo ezifana nesifuba somoya. Izingane ezidla i-rye zinengozi encane yokuba nesifuba somoya ebuntwaneni.

Ivimbela amatshe enyongo

Ukudla okune-fiber kusiza ekuvimbeleni i-gallstones. 

Isinkwa se-RyeI-fiber ekuyo ingasiza ekuvimbeleni le nkinga yezempilo kubantu abathambekele ekubeni ne-gallstones. Inezici ezithile ezisiza ukwehlisa i-bile acid, okuyimbangela ye-gallstones.

Isheshisa imetabolism

Isinkwa se-Rye Isiza ukusheshisa imetabolism. I-fiber ekhona kuyo inezici ezithile ezisiza umzimba ukuthi usebenzise wonke amandla engeziwe angaguqulwa abe ngamafutha. Lokhu kusiza nasekuncipheni isisindo.

Ilwa nesifo sikashukela

I-Rye inenkomba ephansi ye-glycemic futhi idala i-glucose encane ku-fiber. Kuyasiza ukuvimbela ukuguquguquka kwe-insulin kwabanesifo sikashukela. Ilinganisa amazinga kashukela egazini, igwema izifo ezingapheli. 

I-Rye isiza ukugcina impilo yokugaya ukudla. I-fiber ekuyo yaziwa ngokuthi i-prebiotic, ehlinzeka ngokukhululeka ekuqunjelweni. Ikhulula amajaqamba esiswini nobuhlungu. Kuyasiza futhi ekwelapheni izilonda.

Igcina impilo yamathambo

I-Rye iqukethe i-calcium ne-magnesium eningi. Amathambo ayinqolobane ye-calcium. Igcina amaphesenti angu-99 e-calcium emzimbeni futhi iyinikeze egazini lapho kudingeka. I-calcium enhle, i-manganese ne-magnesium isiza ukwakha amathambo namazinyo aqinile.

Igcina umfutho wegazi

I-Rye yaziwa njengokusanhlamvu okuhambisana nenhliziyo. Abantu abanomfutho wegazi ophezulu kufanele bakudle njalo lokhu. Inani lezinto eziguquguqukayo ezifana ne-vitamin, i-fiber kanye nokuqukethwe kwamaminerali kunemiphumela emihle emzimbeni.

Kungase kunciphise ukuvuvukala

Ucwaningo olulodwa lwabantu luhlobanise ukudla kwesinkwa se-rye kumakasi aphansi okuvuvukala, njenge-interleukin 1 beta (IL-1β) ne-interleukin 6 (IL-6).

Ingavikela ezinhlotsheni ezithile zomdlavuza

Ezifundweni zeshubhu yabantu neyokuhlola, ukudla isinkwa se-ryeKuhlotshaniswe nengozi encishisiwe yezinhlobo eziningi zomdlavuza, okuhlanganisa umdlavuza wendlala yesinye, i-colorectal, nomdlavuza wamabele.

Yiziphi Izingozi Zesinkwa Se-Rye?

Isinkwa se-Rye ngokuvamile inempilo, kodwa inokuthile okungalungile, okuhlanganisa:

Iqukethe ama-antinutrients

Isinkwa se-Rye, ikakhulukazi izinhlobo ezilula, zingase ziphazamise ukumuncwa kwamaminerali afana nensimbi ne-zinc esidlweni esifanayo. i-antitrient iqukethe i-phytic acid.

Kungabangela ukuqunjelwa

I-Rye inothile nge-fiber ne-gluten, engabangela ukuqunjelwa kubantu abazwelayo kulezi zinhlanganisela.

Ayilungele ukudla okungenalo i-gluten

Isinkwa se-Rye iqukethe i-gluten, eyenza ingafaneleki kubantu abadla ukudla okungenalo i-gluten, njengalabo abanesifo se-celiac.

Indlela yokwenza Rye Isinkwa

Ngezithako ezimbalwa nje ekhaya isinkwa se-rye esisha kungenziwa.

Ukwenza isinkwa se-rye esilula Izinto ezilandelayo kanye nezilinganiso zisetshenziselwa:

• 1,5 amathisipuni imvubelo eyomile esheshayo
• Izingilazi ezi-1,5 (375 ml) zamanzi afudumele
• 1 ithisipuni kasawoti
• 1,5 izinkomishi (200 amagremu) kafulawa we-rye
• 1,5 izinkomishi (200 amagremu) ufulawa wholemeal
• 1 ithisipuni imbewu ye-cumin (ngokuzikhethela)

Kwenziwa kanjani?

– Hlanganisa imvubelo, isawudo, ifulawa yerye, ifulawa kakolweni lamanzi esitsheni. Ufulawa we-rye Yome kakhulu, ngakho-ke ungakwazi ukwengeza amanzi amaningi uma inhlama ibonakala yome kakhulu. Hlanganisa kuze kube bushelelezi.

– Beka inhlama ethreyini egcotshwe kancane, vala ngefilimu yokudla bese uyekele inhlama inyuke ize iphindwe kabili ngobukhulu. Lokhu kuthatha amahora angu-1-2.

– Khipha inhlama epanini uyigoqe ibe isinkwa esisaqanda esibushelelezi. Uma ufuna ukwengeza imbewu ye-cumin, yengeze kulesi sinyathelo.

– Buyisela inhlama ethreyini egcotshwe kancane, yimboze ngefilimu yokudla bese uyeke iphakame ize iphindeke kabili, okuthatha amahora angu-1-2.

– Shisisa i-oven ukuya ku-220 ° C. Yembula isinkwa, wenze ukusikeka okuningana okuvundlile ngommese, bese ubhaka imizuzu engama-30 noma kuze kube mnyama. Susa isinkwa usivumele sihlale okungenani imizuzu engu-20 ngaphambi kokuphaka. 

Ngenxa yalokho;

Isinkwa se-RyeKungenye indlela enhle kakhulu yesinkwa esimhlophe nesikolweni esivamile. Nokho, kungabangela ukuqunjelwa kubantu abazwelayo. 

Iqukethe i-fiber nezakhi eziningi, ikakhulukazi amavithamini B. Kuyasiza ukunciphisa umzimba, kunikeza ukulawula ushukela wegazi, kunenzuzo enhliziyweni nempilo yokugaya ukudla.