Isinkwa saseJalimane saziwa ngokuba isinkwa esimnyama esimahhadla, esimanzi. Empeleni, lokhu kungenxa yokuthi cishe isinkwa se-rye, esivame ukuba mnyama ngombala futhi sibe nokunambitheka okunamandla, okunomhlaba kunesinkwa esimhlophe nesikolweni.
Abantu abaningi bakhetha lokhu okuhlukile uma befuna ukubuka indlela abadla ngayo, kodwa kuphinde kwatholakala ukuthi kuhlotshaniswa nenani lezinzuzo zezempilo ezingaba khona, okuhlanganisa ukulawula okungcono ushukela wegazi kanye nempilo engcono yokugaya ukudla kwenhliziyo.
Izinhlobonhlobo zesinkwa se-rye
Isinkwa se-rye ngokuvamile senziwa ngenhlanganisela kafulawa we-rye kanye nezinhlamvu ze-rye. Itholakala ngezindlela ezihlukahlukene, kuye ngenhlanganisela esetshenzisiwe, okuhlanganisa:
- i-rye ekhanyayo. Lolu hlobo lwenziwa kuphela ngofulawa we-rye omhlophe, ophuma ku-endosperm yezinhlamvu ze-rye ezigayiwe, umgogodla wesitashi wohlamvu lwe-rye.
- rye emnyama. Eyaziwa nangokuthi isinkwa saseJalimane, iwuhlobo olwenziwe ngezinhlamvu ze-rye ezigayiwe. Kwesinye isikhathi ufulawa werye omnyama wenziwa ngofulawa werye omhlophe onombala we-cocoa powder, ikhofi esheshayo, noma ama-molasses. Yingakho ngaso sonke isikhathi kufanele uhlole izithako zesinkwa saseJalimane esihlanganisiwe.
- i-marble rye. Le nguqulo yenziwe ngenhlama ye-rye emnyama egoqekile. Ngezinye izikhathi inhlama ye-rye emnyama yenziwa ngenhlama ye-rye elula enombala we-cocoa powder, ikhofi esheshayo, noma i-molasses.
- isinkwa se-rye. Lesi sinkwa senziwa ngezinhlamvu zerye ezigaywe ngamahhadla.
Uma kuqhathaniswa nesinkwa esimhlophe nesinkwa sikakolweni, isinkwa se-rye sivame ukuba minyene futhi sibe mnyama futhi sine-flavour enamandla, ephuzi kodwa esemhlabeni. ufulawa we-rye iqukethe i-gluten encane kunofulawa kakolweni, yingakho isinkwa siminyene futhi asivuki kakhulu njengezinkwa zikakolweni. Kodwa-ke, njengoba isaqukethe i-gluten, ayifaneleki kubantu abanesifo se-celiac noma ukuzwela kwe-gluten.
Amanani okunempilo kwesinkwa saseJalimane
Isinkwa saseJalimane siphezulu ku-fiber futhi sinephrofayili emangalisayo yezakhi. Sekushiwo lokho, ukwakheka okuqondile kuncike enanini likafulawa we-rye osetshenzisiwe, futhi izinkwa ze-rye ezimnyama ziqukethe ufulawa we-rye omningi kunezinhlobo ezilula. Isinkwa se-rye sicishe siphindwe kabili kunefayibha yezinkwa eziningi ezisekelwe kukolo.
Ngokwesilinganiso, ucezu olu-1 (amagremu angama-32) lwesinkwa saseJalimane lunikeza izakhi ezilandelayo:
- Amandla: 83 kilojoule
- Amaprotheni: 2,7 amagremu
- Ama-carbohydrate: 15,5 amagremu
- Amafutha: 1,1 amagremu
- Fibre: 1,9 amagremu
Isinkwa se-rye siqukethe nenani elincane le-zinc, i-pantothenic acid, i-phosphorus, i-magnesium, i-calcium, namanye ama-micronutrients. Uma kuqhathaniswa nezinkwa ezivamile, ezifana nokolweni omhlophe nophelele, isinkwa saseJalimane ngokuvamile siphezulu ku-fiber futhi sinikeza ama-micronutrients amaningi, ikakhulukazi amavithamini B.
Ukwengeza, ucwaningo lwesayensi lubonise ukuthi isinkwa se-rye esihlanzekile sivame ukugcwalisa futhi sithinta amazinga kashukela egazini ngaphansi kwesinkwa esimhlophe nesikakolweni.
Kungani kumnyama?
Eqinisweni, isinkwa saseJalimane sinombala omnyama kunomnyama, kodwa sesaziwa ngokuthi isinkwa esimnyama emhlabeni wonke. Umbala uvela kusethi ye izithako ezinemibala emnyama lokho kuyasiza Ngokwesiko, lesi sinkwa se-rye sibhakwa kancane (amahora angu-24) ukuvumela ushukela esinkwa ukuthi u-caramelize. Lokhu kunikeza isinkwa umbala waso onsundu omnyama kanye nokunambitheka okumnandi. Amabhikawozi amaningi entengiso athatha indawo yesikhathi eside, esihamba kancane sokupheka ngezithako ezengeza umbala nobumnandi esinkwa.
Isinkwa se-rye esimnyama mhlawumbe esidume kakhulu sezinkwa zaseJalimane futhi okunzima ukusithola enguqulweni yaso yasekuqaleni ngaphandle kweJalimane. Njengoba sishilo ngaphambili, isinkwa se-rye esiphelele sibhakwa isikhathi eside emazingeni okushisa aphansi.
Izinzuzo
Ukudla isinkwa se-rye kungazuzisa impilo yakho ngezindlela eziningana. Akufanele futhi sikhohlwe ukuthi lokhu kudla akusona isimangaliso. Iqiniso lokuthi inempilo futhi inikeza izindinganiso ezinhle zokudla okunomsoco akusho ukuthi kufanele seqe ukusetshenziswa kwayo.
Ithuthukisa impilo yenhliziyo
Ukudla isinkwa saseJalimane ekudleni kungase kuthuthukise izici eziningana zempilo yenhliziyo, njengoba isayensi ihlobanise ukusetshenziswa kwayo namazinga aphansi ezingozi zesifo senhliziyo. Abacwaningi bathi isinkwa se-rye siphumelela kakhulu ekwehliseni amazinga e-cholesterol kunesinkwa sikakolweni futhi sehlisa i-cholesterol ephelele ne-LDL (embi).
Lo mphumela cishe ungenxa iphezulu ku-fiber encibilikayo kusuka esinkwa se-rye, uhlobo lwefayibha engagayeki eyenza into efana nejeli emgudwini wokugaya ukudla futhi ingasiza ekukhipheni i-cholesterol egcwele i-cholesterol egazini nasemzimbeni. Isayensi ibonise ukuthi ukudla okuvamile kwe-fiber encibilikayo kuxhunyaniswa nokuncipha kwe-cholesterol ephelele ngo-5-10% kanye ne-LDL (embi) ye-cholesterol esikhathini esingangenyanga eyodwa.
Isiza ukulawula ushukela wegazi
Ukulawula ushukela wegazi kubalulekile kuwo wonke umuntu, ikakhulukazi abantu abanesifo sikashukela sohlobo 2 nalabo abangakwazi ukwenza i-insulin eyanele. Isinkwa se-rye siphezulu ku-fiber encibilikayo, esiza ukugaya kancane kanye nokumuncwa kwama-carbohydrate noshukela ngomgudu wokugaya ukudla, okuholela ekwenyukeni kancane kancane kwamazinga kashukela egazini.
Futhi iqukethe ama-phenolic compounds, njenge-ferulic acid ne-caffeic acid, engabambezela ukukhululwa kukashukela ne-insulin egazini, kusize ngokuqhubekayo ukulawula ushukela wegazi. Isinkwa esingenalutho saseJalimane asinawo umthelela omkhulu emazingeni kashukela egazini, nakuba sandisa imizwa yokusutha.
Ithuthukisa impilo yokugaya ukudla
Isinkwa se-rye singasiza ekuthuthukiseni impilo yokugaya ngezindlela eziningi. Iwumthombo omuhle we-fiber, engasiza ukugcina amathumbu ehamba kahle. Ifayibha encibilikayo imunca amanzi, esiza indle ukuthi ihlale inkulu futhi ithambe, okwenza kube lula ukudlula.
Olunye ucwaningo luye lwabonisa ukuthi i-fiber esinkwa se-rye ingakhuphula amazinga ama-short-chain fatty acids njenge-butyrate egazini. Lawa ma-fatty chain acids axhunyaniswe nezinzuzo eziningana, okuhlanganisa ukuncipha kwesisindo, amazinga aphansi kashukela egazini, nokuvikelwa kumdlavuza wekoloni.
Igcina ukusutha isikhathi eside
Ucwaningo oluningana lubonise ukuthi isinkwa saseJalimane sisuthisa kakhulu. Lokhu kungenzeka kungenxa yokuthi iphezulu ku-fiber encibilikayo, engakusiza uzizwe ugcwele isikhathi eside.
Ngokuvamile, izazi zokudla zitusa ukudla isinkwa sikakolweni (njenge-rye) ngoba sisisiza ukuba sizizwe sigcwele futhi sidle ama-calories ambalwa phakathi nosuku. Ngakolunye uhlangothi, abantu abadla isinkwa sikakolweni esicolisisiwe bavame ukuthatha amanani amakhulu futhi abazizwa besuthi ngokushesha.
Yehlisa ukudla kwe-gluten
Ngeshwa, i-rye isaqukethe amaprotheni acasulayo atholakala kuzinhlamvu ze-gluten, ngakho-ke labo abanokungabekezelelani noma isifo se-celiac kufanele bakugweme. Kodwa-ke, uma sizama ukunciphisa i-gluten ngaphandle kokuyigwema ngokuphelele, i-rye ingaba indawo ephelele yaleso sinkwa sasekuseni.
Inamazinga aphansi kunezinkwa eziningi ezimhlophe, okuchaza ngokwengxenye ukuthi kungani iminyene kangaka. Kungakho iba inketho enhle kakhulu kubantu abanokuzwela okuncane.
Ezinye Izinzuzo Ezingaba Khona Zesinkwa SaseJalimane
Isinkwa se-rye esingu-100% sinikeza izinzuzo ezengeziwe zezempilo ezingaba khona. Nakuba zisekelwa izifundo ezimbalwa futhi ubufakazi bubuthakathaka, zifaka lokhu okulandelayo:
- Yehlisa ukuvuvukala. Ezinye izifundo zesayensi kubantu zixhumanisa ukuthathwa kwesinkwa se-rye nezimpawu eziphansi zokuvuvukala, njenge-interleukin 1 beta (IL-1β) ne-interleukin 6 (IL-6).
- Ingavikela emidlavuzeni ethile. Isayensi iphinde yembula ukuthi ukudla kwe-rye kuye kwaxhunyaniswa nengozi encishisiwe ye-cancer eminingana, kuhlanganise ne-prostate, i-colorectal, kanye nomdlavuza webele.
Ukwehla okungenzeka kube khona
Nakuba isinkwa se-rye saseJalimane ngokuvamile sinempilo, singaba nezithiyo ezithile. Ngaphandle kokubeka impilo yakho engcupheni, ezinye zezithiyo yilezi:
- Iqukethe ama-antinutrients. Isinkwa se-rye, ikakhulukazi izinhlobo ezilula, siqukethe i-phytic acid, i-antinutrient engavimbela ukumuncwa kwamaminerali afana ne-iron ne-zinc ekudleni okufanayo. Noma kunjalo, ama-antinutrients awayona into ekhathaza abantu abadla ukudla okunomsoco futhi okuhlukahlukene.
- kungabangela ukuvuvukala. I-Rye ine-fiber ne-gluten ephezulu, engabangela ukuqunjelwa kubantu abazwelayo kulezi zinhlanganisela. Ngaphezu kwalokho, kufanele silawule inani eliphelele le-fiber yansuku zonke ukuze sigweme iziqephu zokuqunjelwa.
- Ayilungele ukudla okungenalo i-gluten. Isinkwa se-rye siqukethe i-gluten, okuyenza ingafaneleki kubantu abadla ukudla okungenalo i-gluten, njengalabo abanesifo se-celiac.
- Kungase kube noshukela omningi. Kwezinye izingxenye zomhlaba, isinkwa se-rye sinoshukela omningi ukuze sithuthukise ukunambitheka kwaso. Ushukela owengeziwe awunampilo futhi ungakhuphula ama-calories angafuneki ekudleni.