Kwanele ukuthi umuntu enze ukudla kube yimfashini ukuze sonke sizibuze ukuthi kunempilo yini njengoba bekupenda. Isinkwa se-Sourdough sibe ne-boom ephawulekayo eminyakeni yamuva. Basenza sibone ukuthi inempilo kakhudlwana ngoba "iyingcweti", kodwa ingabe lokhu kuyiqiniso?
Izinkwa eziningi zigcwele imisoco futhi zingaba yingxenye yokudla okunempilo, kuhlanganise nesinkwa esimuncu. Le nhlama emuncu yayibhakwa futhi iphekwe kakhulu ekhaya ezinsukwini zakudala. Ikakhulukazi kungenxa yezinzuzo zezempilo ezihlaba umxhwele zesinkwa esimuncu.
Iyini inhlama emuncu?
I-Sourdough ayiyona into engaphezu komphumela we vubela amanzi ngofulawa futhi ungafaki imvubelo kuwo. Ufulawa ngokwawo unamabhaktheriya nama-yeasts akhiqiza ukuvutshelwa ngokwemvelo. Inqubo yayo ibe yendabuko amakhulu eminyaka, yingakho ijwayele ukuthengiswa "njengemisebenzi yezandla" ngokunikela isikhathi esengeziwe kuyo. Umphumela uba umbukwane. Sizoba nesinkwa esinokunambitheka okunamandla nephunga kunesinkwa esivamile.
Uma ungomunye walabo abangenaso isineke esincane, khohlwa ukuzenzela isinkwa esimuncu. Ikhwalithi ihlale idinga ukuzinikela, futhi nakuba kunamasu amaningana, inqubo ngokuvamile ihlala izinsuku ezinhlanu.
- Usuku 1. Hlanganisa amanzi nofulawa. Ufulawa kufanele ube yingxenye. Kuvunyelwe ukuphumula ngaphansi kwemibandela edingekayo.
- Usuku lwe-2. Faka ufulawa, ushukela namanzi.
- Usuku 3. Sizoqaphela ukuthi inqwaba iqala ukushintsha. Sizofaka ufulawa wamandla namanzi futhi.
- Usuku lwe-4. Sikhipha uketshezi olunsundu phezulu bese sengeza ufulawa wamandla, futhi.
- Usuku lwe-5. Sizoba nenhlama emuncu isilungele ukwenza isinkwa sethu.
Izakhamzimba
Iphrofayili yokudla okunomsoco yenhlama emuncu ifana nezinye izinkwa eziningi futhi izothonywa uhlobo lukafulawa olusetshenziselwa ukwenza, njengokuthi noma ngabe wenziwe ngezinhlamvu eziphelele noma ezicwengisisiwe. Ngokwesilinganiso, ucezu lwesinkwa senhlama emuncu esenziwe ngofulawa omhlophe nesisindo esingamagremu angu-60 sinikeza:
- Amandla: 188 kilojoule
- Ama-carbohydrate: 37 amagremu
- Fibre: 2 amagremu
- Amaprotheni: 8 amagremu
- Amafutha: 1 igremu
Iphinde igqame ngokuba ne-selenium, i-folate, i-thiamin, i-niacin, i-riboflavin, i-manganese, insimbi nethusi. Ngaphandle kokuqukethwe kwayo kwezakhamzimba, inhlama emuncu inezinto ezikhethekile eziyivumela ukuthi idlule izinzuzo zezinye izinhlobo eziningi zesinkwa.
Okuhlukanisa inhlama emuncu nesinkwa sendabuko ukuthi yenziwa ngokuvubela ufulawa namanzi, kunokuba ingeze imvubelo ukuze idale ukuvutshelwa. Inqubo yokuvutshelwa isiza ekuvuleni amavithamini B esinkwa, asiza ekugugeni kwamandla. Ngaphezu kwalokho, inhlama emuncu ngokuvamile yenziwe ngofulawa oqinile, ngakho inikeza insimbi ne-folate, okubalulekile kwabesifazane, ikakhulukazi uma bekhulelwe.
Izinzuzo
Isinkwa se-Sourdough sibonakala sinemiphumela engcono yezempilo kunesinkwa esivamile. Yingakho abantu abaningi bekhetha lolu hlobo lwenhlama.
Okunomsoco ngaphezu kwesinkwa esivamile
Nakuba isinkwa senhlama emuncu ngokuvamile senziwa ngofulawa ofanayo nezinye izinhlobo zesinkwa, inqubo yokuvutshelwa esetshenziselwa ukusenza sithuthukise iphrofayili yokondleka ngezindlela eziningi. Phakathi kokunye, isinkwa esigcwele okusanhlamvu siqukethe inani elanele lamaminerali, kuhlanganise ne-potassium, i-phosphate, i-magnesium, ne-zinc. Nokho, ikhono lomzimba lokumunca lamaminerali lilinganiselwe ukuba khona kwe- phytic acid, evame ukubizwa ngokuthi i-phytate.
I-Phytate itholakala ngokwemvelo ekudleni okuningana okusekelwe ezitshalweni, okuhlanganisa okusanhlamvu, futhi kuvame ukubizwa ngokuthi i-antinutrient ngoba ibophezela kumaminerali, okwenza kube nzima ukuba umzimba wakho uwathole. Amagciwane e-lactic acid atholakala esinkwa senhlama emuncu ehlisa i-pH yesinkwa, esiza ukuvala i-phytate. Ngenxa yalokhu, isinkwa esimuncu sijwayele aqukethe i-phytate encane kunezinye izinhlobo zesinkwa.
Ucwaningo luphakamisa ukuthi ukuvutshelwa kwenhlama emuncu kunganciphisa okuqukethwe kwe-phytate yesinkwa ngaphezu kuka-70%, namazinga aphansi atholakala ezinhlameni ezenziwe ngenhlama enamazinga e-pH aphakathi kuka-4,3 no-4,6 futhi avutshelwe ku-25°C. Ukwengeza, i-pH ephansi yenhlama, ehlangene namabhaktheriya e-lactic acid equkethe, ijwayele ukwandisa izakhi kanye nokuqukethwe kwe-antioxidant yesinkwa esimuncu.
Okokugcina, isikhathi eside sokuvutshelwa kwenhlama emuncu sisiza ukuthuthukisa iphunga, ukunambitheka, nokuthungwa kwesinkwa sikakolweni. Ngakho-ke uma ungeyena umlandeli wesinkwa sikakolweni, isinkwa sikakolweni esimuncu singaba indlela ephelele yokufaka okusanhlamvu okuphelele ekudleni kwakho.
Kulula ukugaya
Isinkwa se-Sourdough ngokuvamile kulula ukusigayeka kunesinkwa esenziwe ngemvubelo ye-brewer's. Amagciwane e-lactic acid kanye nemvubelo yasendle ekhona ngesikhathi sokuvutshelwa kwenhlama emuncu isiza ukunciphisa izakhi ezingezona ezakhamzimba ezitholakala okusanhlamvu, okusiza umzimba ukuba ugaye ukudla okwenziwa ngalezi zinhlamvu kalula.
Ukuvutshelwa kwenhlama emuncu nakho kungakhiqiza ama-prebiotics, uhlobo lwefayibha engagayeki ephakela amagciwane anenzuzo emathunjini, abuye enze lula ukugayeka kokudla futhi athuthukise impilo yamathumbu. Ukwengeza, inqubo yokuvutshelwa kwenhlama emuncu iphinde isize ukudiliza izinhlanganisela ezinkulu ezitholakala ezinhlamvwini, njengamaprotheni e-gluten, ekugcineni zenze kube lula ngomzimba ukugaya.
El i-gluten ephansi yesinkwa esimuncu singenza kube lula kubantu abanesifo se-celiac ukubekezelela. Lokhu kwenza isinkwa senhlama emuncu esingenayo i-gluten sibe inketho ethokozisayo kubantu abanezinkinga ezihlobene ne-gluten. Kodwa-ke, kufanele kuqashelwe ukuthi ukuvutshelwa kwenhlama emuncu akuwephuli ngokuphelele i-gluten.
Ilawula izinga likashukela egazini
Isinkwa se-Sourdough singase sibe nomthelela ongcono ku-insulin namazinga kashukela egazini kunezinye izinhlobo zesinkwa, nakuba ososayensi bengasiqondi ngokugcwele isizathu salokhu. Abacwaningi bakholelwa ukuthi ukuvutshelwa kwenhlama emuncu kungashintsha ukwakheka kwama- carbohydrate. Lokhu kwehlisa inkomba ye-glycemic yesinkwa futhi kunciphisa izinga lapho ushukela ungena khona egazini.
Futhi, amagciwane e-lactic acid atholakala enhlama akhiqiza ama-acids ngesikhathi sokuvutshelwa. Abanye abacwaningi bakholelwa ukuthi lawa ma-asidi angasiza ekuvimbeleni ukukhuphuka koshukela wegazi. Inqubo yokuvutshelwa kwenhlama emuncu ivame ukusetshenziselwa ukwenza izinkwa ze-rye ngoba i-rye ayinayo i-gluten eyanele ukuze imvubelo yokubhaka isebenze ngempumelelo.
Ingabe ingcono kunesinkwa esivamile?
Kukhona abezindaba esiqinisekisa ukuthi sibhekene nokudla okuphezulu okunamandla amangalisayo. Iqiniso? Ingabe isinkwa somisiwe asikhuluphali kangako?
Bangane, umbuzo awukho enhlama emuncu, kodwa kufulawa esiwusebenzisa ukwenza isinkwa. Okuhle wukusebenzisa ufulawa kakolweni, kungakhathaliseki ukuthi uvela kuphi. Okungavunyelwe ukusebenzisa ufulawa omhlophe ocolile, ngoba ngeke sithole noma iyiphi i-bran eyengeziwe futhi ukugaya kwayo kuzofana nesinkwa esimhlophe esivamile. Inkomba ephezulu ye-glycemic kanye nama-calories ayo angenalutho azogcina ephenduka amafutha, kungakhathaliseki ukuthi inhlama emuncu.
Uma sisebenzisa ufulawa we-wholemeal, i-fiber inciphisa ukungena kukashukela egazini futhi izosebenzisa ingxenye yesitashi ukuze idlulele emathunjini ngaphandle Uma sisebenzisa ufulawa ngephesenti elibalulekile le-bran, i-fiber izonciphisa ukungena koshukela kushukela. igazi, phakathi kwezinye izinto.
Ngakho singaqinisekisa ukuthi sinempilo kunesinkwa esivamile uma sisebenzisa ufulawa kakolweni. Gwema ukukhohliswa ngokukudayisela isinkwa esimhlophe esinenhlama emuncu, ngoba leyo nhlama ayinalo uhlobo lwamandla amakhulu empilweni yethu.
Kwenziwa kanjani? Indlela yokupheka
Singenza isinkwa esisha senhlama emuncu ekhaya ngezithako ezintathu ezilula: amanzi, ufulawa, nosawoti. Izinyathelo ezidingekayo ukuze ukwenze ngendlela efanele yilezi:
- Sizokwenza isiqalo senhlama emuncu ezinsukwini ezimbalwa ezizayo. Singathola izindlela eziningi zokupheka ezilula ku-inthanethi. Ukudala isiqalisi sokuqala kuthatha imizuzu engaphansi kwemi-5.
- Sizophakela isiqalisi nsuku zonke futhi sisiyeke sikhule izinsuku ezimbalwa. Sizosebenzisa okunye kwalesi siqalisi ukwenza isinkwa bese sigcina okunye ukuze sikusebenzise esikhathini esizayo.
- Ngosuku esifuna ngalo ukwenza isinkwa, sizohlanganisa ingxenye yenhlama emuncu nofulawa namanzi bese siyiyeka le ngxube iphumule amahora ambalwa. Khona-ke sizofaka usawoti.
- Sizosonga inhlama izikhathi eziningana ngaphambi kokuyiyeka iphumule imizuzu eyi-10 kuya kwengama-30. Sizophinda izinyathelo zokugoqa nokuphumula izikhathi eziningana, kuze kube yilapho inhlama iba bushelelezi futhi iyanwebeka.
- Ekuphumuleni kokugcina, sizoyeka inhlama iphumule ekamelweni lokushisa ize ikhule cishe izikhathi ezingu-1,5 zevolumu yayo yasekuqaleni.
- Sizobumba isinkwa bese sibhaka.
- Vumela isinkwa sipholile endaweni yokubeka ucingo amahora angu-2-3 ngaphambi kokusikwa.
- Khumbula ukuthi ukulungiselela i-starter sourdough kuzothatha izinsuku ezingu-3-5. Akufanele sisheshe le nqubo, ngoba ikhwalithi ye-starter iyona ezonikeza inhlama ukunambitheka okuhle futhi isize ukuba iphakame.
Futhi, kufanele sikhumbule ukuthi sizosebenzisa ingxenye yesiqalisi ukwenza isinkwa. Okunye singakugcina ukuze sikusebenzise esikhathini esizayo inqobo nje uma sikubeka esiqandisini futhi “sikuphakele” okungenani kanye ngesonto. Uma sesilungele ukwenza esinye isinkwa, sizovele sikhiphe isiqalisi esiqandisini izinsuku ezingu-1-3 kusengaphambili futhi sisondle kanye ngosuku size siqine futhi.