Chingwa cheGermany chinozivikanwa nekuve chingwa chakakora, chakanyorova. Chaizvoizvo, izvi imhaka yekuti inenge yakazara rye chingwa, icho chinowanzove chakasviba muruvara uye chine simba, earthier inonaka kupfuura yenguva dzose chena uye gorosi chingwa.
Vanhu vazhinji vanosarudza mutsauko uyu pavanenge vachida kuona kudya kwavo, asi zvakawanikwawo zvichibatanidzwa nehuwandu hwehutano hunobatsira, kusanganisira zviri nani kutonga shuga yeropa uye kuvandudzwa kwemoyo uye hutano hwekudya.
Mhando dzechingwa che rye
Rye chingwa chinowanzogadzirwa nemusanganiswa weupfu hwe rye uye rye zviyo. Inowanikwa mumhando dzakasiyana-siyana, zvichienderana nekubatanidzwa kunoshandiswa, kusanganisira:
- chiedza rye. Izvi zvakasiyana-siyana zvinongogadzirwa chete kubva kuchena rye hupfu, hunobva kune endosperm yepasi rye zviyo, iyo starchy core ye rye zviyo.
- rima rye. Iyo inozivikanwawo sechingwa cheGermany, imhando yakagadzirwa kubva pasi rose rye zviyo. Dzimwe nguva hupfu hwe rye hwakasvibira hunogadzirwa kubva muupfu chena rye ine ruvara rwecocoa poda, kofi yekukurumidza, kana molasses. Ndicho chikonzero iwe nguva dzose unofanirwa kutarisa zvigadzirwa zvechingwa cheGermany chakaputirwa.
- marbled rye. Iyi vhezheni inogadzirwa kubva kune yakakungurutswa chiedza uye yakasviba rye mukanyiwa. Dzimwe nguva rima rye mukanyiwa unogadzirwa kubva muchiedza rye mukanyiwa une ruvara rwecocoa poda, kofi yekukurumidza, kana molasses.
- rye bread. Chingwa ichi chinogadzirwa kubva pazviyo zverye zvakakanyiwa.
Kuenzaniswa nechingwa chena uye chingwa chegorosi, rye chingwa chinowanzove chakaoma uye chakasviba uye chine simba, tart asi pasi. hupfu hwerye ine gluten shoma kupfuura hupfu hwegorosi, ndicho chikonzero chingwa chakanyanya kuoma uye hachikwiri zvakanyanya sezvingwa zvakagadzirwa negorosi. Nekudaro, sezvo ichine gluten, haina kukodzera kune vanhu vane chirwere chechiliac kana gluten senitivity.
Nutritional kukosha kwechingwa cheGermany
Chingwa cheGermany chakakwirira mufiber uye chine chimiro chinonakidza chekudya. Izvozvo zvakati, kuumbwa kwakanyatsoenderana nehuwandu hwehupfu hwehupfu hunoshandiswa, uye zvingwa zvakasvibirira zvine hupfu hwehupfu kupfuura marudzi akareruka. Rye chingwa chine kanenge kaviri fiber yezvingwa zvakawanda zvegorosi-based.
Paavhareji, 1 chidimbu (32 magiramu) chechingwa cheGerman chinopa zvinotevera zvinovaka muviri:
- Simba: 83 macalorie
- Mapuroteni: 2,7 gramu
- Carbohydrates: 15,5 gramu
- Mafuta: 1,1 gramu
- Fiber: 1,9 magiramu
Chingwa cheRye chinewo zvidiki zvidiki, pantothenic acid, phosphorus, magnesium, calcium, uye mamwe mamicronutrients. Zvichienzaniswa nezvingwa zvenguva dzose, zvakadai sezvichena uye gorosi rose, chingwa cheGermany chinowanzokwirira mufiber uye chinopa mamwe ma micronutrients, kunyanya B mavitamini.
Pamusoro pezvo, zvidzidzo zvesainzi zvakaratidza kuti chingwa chakachena che rye chinowedzera kuzadza uye chinokanganisa mazinga eshuga yeropa pasi pechingwa chichena uye chegorosi.
Sei iri dema?
Muchokwadi, chingwa cheGermany chine rima pane dema, zvisinei chave chichizivikanwa sechingwa dema munyika yose. Ruvara runobva pane seti ye rima mavara mavara izvo zvinogadzirisa Nenzira, ichi rye chingwa chinobikwa zvishoma nezvishoma (kwemaawa makumi maviri nemana) kubvumira shuga muchingwa kuti caramelize. Izvi zvinoita kuti chingwa chive neruvara rwakasvibira uye kuravira kutapira. Mabheki akawanda ezvokutengeserana anotsiva nguva yakareba, inononoka yekubika nemishonga inowedzera ruvara uye kutapira kuchingwa.
Black rye bread ndiyo inonyanya kuzivikanwa yechingwa cheGermany uye yakaoma kuwana mumutauro wayo wepakutanga kunze kweGermany. Sezvatakambotaura, chingwa che rye chakabikwa kwenguva yakareba pakupisa kwakadzika.
Kubatsirwa
Kudya rye chingwa kunogona kubatsira hutano hwako munzira dzakawanda. Uyewo hatifaniri kukanganwa kuti chikafu ichi hachisi chishamiso. Icho chokwadi chekuti ine hutano uye inopa hutano hwakanaka hwekudya hazvireve kuti isu tinofanirwa kudarika mashandisiro ayo.
Inovandudza utano hwemwoyo
Kudya chingwa cheGermany mukudya kunogona kuvandudza zvinhu zvakawanda zvehutano hwemwoyo, sezvo sainzi yakabatanidza kushandiswa kwayo nemazinga akaderera ehutano hwemoyo. Vanotsvakurudza vanoti chingwa che<em>rye chinoshanda zvakanyanya mukuderedza cholesterol kupfuura chingwa chegorosi uye chinoderedza cholesterol yose neLDL (yakaipa).
Mhedzisiro iyi pamwe imhaka ye yakakwirira mu soluble fiber kubva pachingwa che rye, rudzi rwe fiber isingagadzike inoumba gel-yakafanana nechinhu mudumbu rekudya uye inogona kubatsira kubvisa cholesterol-rich bile kubva muropa nemuviri. Sayenzi yakaratidza kuti kugara uchidya kwe soluble fiber kwakabatana ne5-10% kuderedzwa kwese uye LDL (yakaipa) cholesterol mukati memwedzi mumwe chete.
Inobatsira kudzora shuga yeropa
Kudzora shuga yeropa kwakakosha kumunhu wese, kunyanya vanhu vane Type 2 chirwere cheshuga uye avo vasingakwanisi kugadzira insulin yakakwana. Rye chingwa chakakwira mu soluble fiber, iyo inobatsira kunonoka kugaya uye kunyudzwa kwemacarbohydrates neshuga kuburikidza nemudumbu, zvichikonzera kukwira zvishoma nezvishoma kweshuga yeropa.
Iinewo phenolic compounds, zvakadai se ferulic acid uye caffeic acid, iyo inogona kunonoka kusunungurwa kweshuga uye insulini muropa, zvichiwedzera kubatsira kudzora shuga yeropa. Chingwa cheGermany chakajeka hachina simba guru pamazinga eshuga yeropa, kunyange zvazvo inowedzera manzwiro ekuguta.
Inovandudza hutano hwekudya
Rye chingwa chinogona kubatsira kuvandudza hutano hwekudya nenzira dzinoverengeka. Iyo yakanaka sosi ye fiber, iyo inogona kubatsira kuchengetedza ura kufamba zvakanaka. Soluble fiber inobata mvura, iyo inobatsira kuti chituru chigare chakakura uye chakapfava, zvichiita kuti zvive nyore kupfuura.
Zvimwe zvidzidzo zvakaratidza kuti fiber muchingwa che rye inogona kusimudza mazinga e-short-chain fatty acids sebutyrate muropa. Aya mapfupi-cheni fatty acids akave akabatanidzwa kune akati wandei mabhenefiti, kusanganisira kuonda, kuderera kweshuga yeropa, uye dziviriro kubva kugomarara rekoloni.
Inochengetedza kuguta kwenguva refu
Tsvakurudzo dzinoverengeka dzakaratidza kuti chingwa cheGermany chinogutsa zvikuru. Izvi zvinogona kunge zviri nekuti ine fiber yakawanda yakanyungudika, inogona kukubatsira kuti unzwe wakaguta kwenguva refu.
Kazhinji, vadzidzisi vezvokudya vanokurudzira kudya chingwa chegorosi (chakadai se rye) nokuti inotibatsira kunzwa taguta uye kushandisa macalorie mashoma masikati. Kune rumwe rutivi, vanhu vanodya chingwa chegorosi chakanatswa vanowanzotora yakawanda uye havanzwi vakaguta nekukurumidza.
Deredza gluten kudya
Zvinosuruvarisa, rye ichine mamwe mapuroteni anogumbura anowanikwa mune gluten zviyo, saka avo vane kusashivirira kana chirwere chechiliac vanofanira kuzvidzivirira. Zvisinei, kana tiri kuedza kuderedza gluten pasina kuidzivisa zvachose, rye inogona kuva inotsiva yakakwana yechingwa ichocho chemangwanani.
Iine mazinga akaderera pane akawanda echingwa chena, izvo zvinotsanangura kuti nei yakanyanya kuoma. Ndokusaka ichiva sarudzo yakanakisa kune vanhu vane kushoma sensitivity.
Zvimwe Zvingabvira Zvikomborero zveGermany Bread
100% rye chingwa chinopa humwe hutano hunogona kubatsira. Kunyangwe ivo vachitsigirwa nezvidzidzo zvishoma uye humbowo husina simba, zvinosanganisira zvinotevera:
- Inoderedza kuzvimba. Zvimwe zvidzidzo zvesainzi muvanhu zvinobatanidza kudyiwa kwechingwa che rye nezviratidzo zvakaderera zvekuzvimba, senge interleukin 1 beta (IL-1β) uye interleukin 6 (IL-6).
- Inogona kudzivirira kubva kune mamwe magomarara. Sainzi yakaratidzawo kuti kudya kwe rye kwakabatana nenjodzi yakaderedzwa yegomarara akati wandei, kusanganisira prostate, colorectal, uye kenza yemazamu.
Zvinogona kuitika pasi
Kunyange zvazvo chingwa cheGermany rye kazhinji chine utano, chinogona kuva nezvimwe zvipingamupinyi. Pasina kuisa hutano hwako panjodzi, zvimwe zvinokanganisa ndezvi:
- Iine antinutrients. Rye chingwa, kunyanya mhando dzakareruka, ine phytic acid, inoenderera iyo inogona kutadzisa kutorwa kwemaminerari se iron uye zinc kubva muchikafu chimwe chete. Kunyange zvakadaro, antinutrients haisi hanya nevanhu vanodya kudya kwakanyatsonaka uye kwakasiyana-siyana.
- zvinogona kukonzera kuzvimba. Rye ine fiber yakawanda uye gluten, iyo inogona kukonzera kuputika muvanhu vane hanya nemakemikari aya. Mukuwedzera, isu tinofanira kudzora kudyiwa kwese kwezuva nezuva kwefiber kuti tidzivise zvikamu zvekudzivirira.
- Haina kukodzera chikafu chisina gluten. Rye chingwa chine gluten, zvichiita kuti ive isina kukodzera kune vanhu vari pakudya-isina gluten, sevaya vane chirwere chechiliac.
- Inogona kunge yakakwira mune shuga yakawedzerwa. Mune dzimwe nyika, chingwa che<em>rye chine shuga yakawanda yakawedzerwa kuti chiwedzere kunaka kwazvo. Shuga yakawedzerwa haina kunaka uye inogona kuwedzera macalorie asingadiwi mukudya.