Chingwa: zvinobatsira uye zvinokuvadza kumuviri

Kubatsira kwechingwa kunonyanya kuenderana nerudzi rweupfu hwakabikwa kubva. Zvitoro zvinotengesa zviyo zvichena, zviyo, zvakasviba, zvisina mbiriso, chingwa chebran. Pamusana pemhando dzakasiyana-siyana dzezvipenyu, zvinowanzooma kuita sarudzo yakarurama. Tichakuudza nezvekuti chingwa chii, kuti chinobatsira sei kumuviri, uye mumamiriro ezvinhu api chinogona kukuvadza.

Nhoroondo yekuonekwa kwechingwa mukudya

Chingwa chine nhoroondo yakawanda uye yakareba: kubvira kare yave ichionekwa seimwe yezvigadzirwa zvikuru, pasina izvo hazvibviri kufungidzira kudya. Kusati kurimwa zviyo, yaigadzirwa kubva kumiti yemusango. Madzitateguru akashandisa michero yemiti nemakwenzi, achiwedzera mvura kwavari. Zvimwe zvinozivikanwa kwatiri chingwa chezviyo zvakaonekwa makore anenge zviuru gumi neshanu apfuura, vakatanga kuzviita munharaunda yeAsia yemazuva ano. 

Pakutanga, chingwa chaisanganisira gorosi rakakangwa, iro raisanganisira tsanga dzakapwanyika. Yakabikwa muchimiro chemakeke. Ipapo zviyo zvakatanga kuve zvakakangwa pamoto, uye chete ipapo vakagadzirira misa yekubika chingwa kubva kwavari - nenzira iyi yakave yakanyanya tastier.

Chingwa chakabikwa chakaonekwa pakagadzirwa zvigayo nedhaka. Uye chingwa chembiriso chakatanga kubikwa muEgipita, tichicherechedza kuti makeke akadaro anoyevedza zvikuru uye anonaka.

Mhando dzechingwa

Izvo zvakasiyana-siyana zvechingwa zvinotsamira kwete chete paupfu hwazvinogadzirwa, asiwo nenzira yekugadzirira.

Chingwa chena

Iyo yakanyanya-koriori yemhando dzose dzechingwa inogadzirwa kubva kuhupfu hwegorosi yakanatswa. Mune zvishoma, hazvizokuvadzi muviri, asi vanhu vane kukanganisa carbohydrate metabolism vanofanira kusiya chingwa chichena. Chigadzirwa chacho chakapfuma muprotein content, ine high glycemic index uye, nekudya nguva dzose, inobvisa calcium kubva mumuviri. Izvo zvinodikanwa kuunza chingwa chakadaro mukudya nekuchenjerera, kucherechedza maitiro emuviri.

Rye chingwa 

Chingwa cheRye chine macarbohydrates mashoma pane chingwa chichena. Iyo zvakare yakaderera-yakakwirira-koriori: anenge 200 macalorie pa100 gramu. Rye chingwa chakapfuma mufiber, trace elements uye mavitamini; imwe yeamino acids yakakosha kumuviri - lysine - inowanikwa mairi muhuwandu hukuru. Panyaya yekuumbwa uye mabhenefiti emuviri, chingwa ichi chinodiwa pane chingwa chichena: chine yakawanda yakawanda calcium, magnesium, uye iron. Inogona kuverengerwa mukudya kwevana, vakweguru, avo vanotambura nerudzi rweXNUMX chirwere cheshuga.

Chingwa chitema  

Semhando dzakasiyana dzechingwa che rye, chingwa chebrown chinewo mabhenefiti kumuviri. Inogadzirwa kubva muupfu hwe rye, dzimwe nguva ichiwedzera gorosi kwairi. Kunyange zvazvo kukosha kwehupenyu hwechingwa chakasviba chakakwirira kudarika chingwa chena, hachina kudyiwa. Kune ruvara rwakasvibira, dhayi dzinowedzerwa kuchingwa chebrown: izvi zvinongoitwa chete nekuda kwekutaridzika kwakanaka kwechigadzirwa. 

Chingwa chisina kuviriswa

Kukosha kwekudya kwepamusoro nekoriori yemukati inoita kuti chingwa chisina mbiriso chive chigadzirwa chekudya. Iine mavhitaminzi B, amino acids uye fiber yemiriwo. Kubva pazita rechingwa, zviri pachena kuti mbiriso haina kushandiswa mukugadzirira kwayo. Pane kudaro, chingwa chinogadzirwa nemucheka wakaoma, unodzimwa nesoda. Chimwe chezvinokanganisa ndechokuti inofanira kudyiwa nekuchenjerera nevanhu vane zvirwere zvepamuviri.

Mbiriso chingwa 

Chingwa chakagadzirwa nembiriso chinokanganisa nekukurumidza. Vagadziri vanowedzera zvinosimbisa uye zvimwe zvinhu kwairi kubatsira kuchengetedza mharidzo kwenguva yakareba sezvinobvira. 

Chingwa chegorosi rose

Inofungidzirwa semhando yekare yechingwa: yakabva muupfu hwakadaro kuti chingwa chekutanga chakagadzirwa nevagari veAsia. Chingwa chezviyo chose chinogadzirwa kubva muupfu hunokosha: panguva yekugadzirira kwayo, zvigadzirwa zvose zvekukuya zvinopinda muhupfu. Ndiko kusaka chingwa chine zita rakadaro. Chingwa chezviyo chese chine makorikori mashoma kupfuura chingwa cherye: 245 makorikori pa100 gramu. Asi panguva imwechete iyo inobatsira kupfuura marudzi echingwa akagadzirwa kubva muupfu hwepamusoro.

 - Kana ukasarudza pakati pegorosi nechingwa chezviyo, saka, chokwadi, sarudzo yechipiri iri nani, nokuti kana uchiibika, hupfu hunoshandiswa, umo chikamu chegomba rezviyo chinochengetwa. Saizvozvo, kune akawanda mavhitamini, zvicherwa, uye chingwa chakadaro chine yakaderera glycemic index: kugona kuwedzera mazinga ehuga mushure mekudya, anodaro. Marina Kartashova, endocrinologist-diabetologist yemhando yepamusoro, nutritionist.

Borodino chingwa

Rudzi rwechingwa cheBorodino rakasviba, kazhinji riri pedyo nedema kana dema. Yakagadzirwa kubva muupfu hwe rye, saka inoonekwa semhando yechingwa che rye. 80% yeupfu muchingwa cheBorodino inogadzirwa kubva ku rye, uye 20% kubva kugorosi. Mukuwedzera, chingwa chinosiyana mukuravira kubva kune vamwe nekuda kwezvinonhuwira zviri mukugadzirwa. Mukutaura kwemakoriyori, yakaderera pane chingwa chena, uye ine kane kaviri vhitamini B1, iyo inofanirwa pakushanda kwakagadzikana kwenheyo system.

Bran Bread 

Yakabikwa kubva muupfu hune bran: iri ndiro zita regoko rakaoma rezviyo. Zvichienderana nehupfu iyo bran chingwa inobikwa, gorosi, rye, mupunga uye kunyange buckwheat zvinosiyaniswa. Bran ine huwandu hukuru hwemafuta acids, calcium, iron, zinc, magnesium uye mamwe ma trace elements. Bran chingwa, kusiyana nechingwa chichena, hachibatsiri mazinga eshuga yeropa uye inogutsa nzara kwenguva yakareba.

Chibage chingwa 

Chingwa chechibage chinewo zvakawanda zvinovaka muviri. Iine zvose mavhitamini B, iron, calcium, fluorine, iodine. Koriori yemhando iyi yechingwa yakakwirira kwazvo kupfuura rye chingwa: nekuda kwekuti chibage neupfu hwegorosi zvinosanganiswa panguva yekubika. Chimiro chechigadzirwa chacho chakapfava uye chine porous, uye ruvara rwayo rwero runonyanya kufarirwa nevana.

chingwa chemumera 

Malt inowanikwa nekukuya zviyo zvakamera uye zvakaomeswa. Paunenge uchibika chingwa chemumera, marudzi akasiyana emumera anoshandiswa: kazhinji kacho mumera webhari. Asi pakutengesa unogona kuwana chingwa chakagadzirwa negorosi, rye uye buckwheat malt. Muvara wechingwa chakadaro wakasviba, uye kuravira kunotaurirwa uye kupfuma. Mukutaura kwekoriori, inogona kuenzaniswa ne rye, uye maererano nemabhenefiti - ine mbiriso-isina. 

Kuumbwa uye calorie yemukati yechingwa

Chingwa chinogadzirwa nehupfu, mvura nemunyu. Mbiriso inowedzerwawo kune mbiriso, uye, semuenzaniso, kumini, coriander uye zvimwe zvinonhuwira zvinowedzerwa kuBorodino. Sechikamu chegorosi, rye uye chingwa chakasviba kune mavitamini eboka B, vitamini A, C, E, PP. Micronutrients yakadai se calcium ne magnesium inowanikwa muhuwandu hwakawanda muchingwa chezviyo. Chingwa chinewo iron, inobatsira kutakura okisijeni mumuviri wese, uye ayodhini, inova chikamu chakakosha chehomoni yethyroid.

Plant fiber, amino acids uye zvicherwa zvinowanikwa mumhando dzakasiyana dzechingwa zvakakoshawo kuvanhu. Kudya kwavo kunokonzerwa nekuravira, kutaridzika uye kudya kwekutanga: iyo yakanyanya kusiyanisa, zviri nani zvese zvichena uye zvitema chingwa zvichagayiwa.

Chingwa chena

Rye chingwa

Chingwa chegorosi rose

Zvakanakira chingwa

Hwaro hwechingwa macarbohydrates, ayo ari chikamu chakakosha chekudya kwevanhu. Pasina kupinda kwavo mumuviri, muviri wemunhu haungashande zvakajairika: mushure mezvose, macarbohydrates anounza simba rinodiwa muhupenyu. Chingwa chichena chine makabhohaidhiretsi akawanda kudarika zviyo kana chingwa cherye. 

Zvidzidzo zvakaratidza kuti vanhu vanodya magiramu makumi manomwe echingwa chezviyo pazuva, vachienzaniswa nevaya vasingadyi chingwa zvachose kana kudya zvishoma chingwa, vane njodzi ye70% yekufa nguva isati yakwana, 22% yakaderera njodzi yekuva nemhando dzakasiyana dzegomarara. . . (Poshi)

Chingwa chakapfuma mufiber, iyo inobatsira kuchengetedza mamiriro ehutano hwepamuviri kuitira. Chikafu chine fiber yakawanda chinodzivirira zvirwere zvakaita segomarara kana kufutisa. 

Manzwiro ekuora mwoyo, kuora mwoyo uye kuora mwoyo kunogona kusunungurwa nechidimbu chechingwa chichangobva kubikwa nemiriwo mitsva. Carbohydrates inowedzera serotonin mazinga: inovandudza mafungiro uye inoderedza kushuva kwezvokudya zvisingadiwi. (2) 

Nokuda kwehutano hwehutano hwehutano, kudya kwevhithamini B kwakakosha. Vazhinji vavo vanowanikwa muchingwa dema. Pamusoro pezvo, inogutsa zvinodiwa nevanhu zvemhangura uye zinc ne35%.

Zvidzidzo zvakaratidza kuti zviyo zvose uye chingwa chisina mbiriso, kana ichidyiwa nguva dzose, inogona kuderedza ngozi yekufa kubva kuchirwere chemwoyo. Kwete chingwa chete, asiwo zvimwe zviyo zvakakwana, kana zvichidyiwa katatu pazuva, zvinobatsira. (3) 

Pamusoro pemakabhohaidhiretsi, chingwa chinewo mapuroteni: chikamu chekuvaka chese tishu. Tsanga dzinoshandiswa kugadzira hupfu hwechingwa dzine mapuroteni anogayiwa. Mapuroteni akawanda mu oatmeal uye rye hupfu. Pamasherufu iwe unogona kuwana chingwa chine ichi chinyorwa.

Kubatsira kwechingwa kuvakadzi 

Vakadzi vane pamuviri vanorayirwa kuti vadye chingwa chakasviba chisina mbiriso: zvichaunza zvikomborero zvikuru. Chigadzirwa chacho chinotsigira hurongwa hwemwoyo, hunodzivirira anemia uye ine simba rinobatsira pakukura kwe fetus. Mukuwedzera, kusiyana nechingwa chena, ine hutano hwepamusoro, uye nhamba yekoriori haina kunyanya.

Zviri nani kusadya zvinopfuura 150 gramu yechingwa chakasviba pazuva, uye kunyange zviri nani - zviome muchoto. Saka zvichava nani kubatwa.

Kubatsira kwechingwa kuvarume

Nenguva dzose kushandiswa kwechingwa che rye, njodzi yekuva nemakumbo akaipa inoderedzwa. Vaya varume vanodya chingwa chakasviba uye rye panzvimbo yechena vane hafu yenguva yekuva nechirwere cheshuga. 

Mapuroteni ari muchingwa anobatsira kukudziridza tsandanyama, uye macarbohydrates anozadza muviri nesimba. Nhamba yakakwana yechingwa pazuva (150-200 gramu) inopedza nzara kwenguva yakareba. Nenzira, nekushanda kukuru kwemuviri, varume vanogona kudya kusvika ku500 gramu yechingwa che rye pazuva.

Zvakanakira chingwa kuvana 

Chingwa chinogona kuiswa zvakasimba mukudya mushure memakore matatu. Kusvikira pazera rino, zvinokurudzirwa kuti uzvipe nenzira yakapfava, mushure memwedzi minomwe, vana vanogona kupiwa kutsenga zviyo zvegorosi.

Chingwa chisina mbiriso chinonyanya kunyura muvana, kusvika kumakore matatu zviri nani kuramba kudya rye chingwa, kunyange muchimiro chakapfava. Ichokwadi ndechokuti ine makabhohaidhiretsi akaoma ayo muviri wemwana hausati wakwanisa kugaya kusvika kumagumo. Zviyo zvose nechingwa chebran zvinofanira kupiwa nekuchenjerera kuvana vane ura hunooma.

100 magiramu echingwa pazuva anogona kuva chikamu chekudya kwemwana, zvichibatsira mukukura kwayo uye kushanda kwemuviri. Mavhitaminzi uye ma microelements ari mukuumbwa anochengeta akasiyana masisitimu ari mumamiriro akanaka: kugaya, moyo, kuona, uye makhahydrates anozadza mwana nesimba rekushanda kwemazuva ese.

Kukuvadza kwechingwa

Chingwa chichena chinoonekwa sechinonyanya kukuvadza kune marudzi ese: ine yakakwira glycemic index, nhamba huru yemakorikori mukuumbwa, yakakwira ye gluten uye makemikari anochengetedza. Nezvose izvi, kana iwe ukadya magiramu 100 echingwa pazuva kune munhu asingatambudzi nechirwere chechiliac (gluten kusashivirira) kana chirwere cheshuga, hakuzovi nekukuvadza kumuviri. Mune mwero, chingwa chichena chinopa muviri simba: kune munhu ane hutano pasina contraindications, izvi zvinodiwa.

"Chingwa chakagadzirwa neupfu hwe gluten, hongu, hachigoni kudyiwa nevanhu vane gluten kusashivirira," anowedzera Marina Kartashova.. -Vamwe vanachiremba vanopa zano kudzikamisa kushandiswa kanopfuura kaviri, asi kwete kuramba zvachose: zvese zvinoenderana nemamiriro emumwe murwere. Kana isu tichitaura nezve gluten-isina chingwa, saka pane contraindications. Izvi ndezvechokwadi kunyanya kune chingwa chakapfava uye chichangobva kubikwa. Haifaniri kudyiwa nevanhu vane hyperacid zvirwere zvemudumbu (ine high acidity). Muchiitiko ichi, zviri nani kushandisa chingwa chakaomeswa muovheni.

Kunyangwe chokwadi chekuti rye nechingwa dema zviri nani pane chena chingwa mukuumbwa uye koriori yemukati, ivo vanewo zvipingamupinyi zvavo. Iwe haugone kudya marudzi aya echingwa nekuzvimba kwesophagus, pancreatitis, thrush uye maronda emudumbu. Usadya rye chingwa netii: izvi zvinoita kuti zviome kugaya.

Kushandiswa kwechingwa mukubika 

Kunhuhwirira kwechingwa chichangobva kubikwa kwakaoma kuramba. Iwe unogona kuzviita kumba: nguva yakawanda inoshandiswa pakubika chingwa chembiriso. Kana ukasarudza kubika Borodino, usakanganwa kutenga kumini uye coriander. Chingwa chinogona kushandiswa kugadzira masangweji, saladi uye soups. Kana kungodyiwa sekuperekedza ndiro huru.

Rye chingwa 

Ne crust uye inonakidza nyoro kuravira kwehupfu hwe rye: usakanganwa preheat ovheni usati wabika.

Wedzera mbiriso, munyu, shuga kune hupfu hwakasefa uye sanganisa zvakanaka. Dururira mvura mumidziyo yakaoma uye ukanya muupfu hwakatsetseka. Isa munzvimbo inodziya kwemaawa 1,5. Mushure meizvi, dururira mafuta ezuva uye ufukidze mukanyiwa zvakare. 

Gira ndiro yekubika nemafuta ezuva uye usasa zvishoma nehupfu. Isa mukanyiwa mairi uye woiisa munzvimbo inodziya kusvikira yawedzera kaviri muhuwandu. Isa chingwa kuti ubike muchoto chinopisa kusvika ku200 degrees kwemaminitsi gumi nemashanu, uye kuderedza kutonhora kusvika ku15 degrees uye gadzira mamwe maminitsi makumi matatu.

Chingwa chisina mbiriso pa kefir

Kuibika kuri nyore uye nekukurumidza kupfuura chingwa chembiriso. Uye maererano nekuravira, haisi yakaderera kune yakajairwa yeast version.

Wedzera hupfu hwebibiki uye munyu mukamuri yekushisa kefir, fungai zvakanaka. Kurova muzai uye uwedzere hupfu hwakasefa, uchikurudzira nguva dzose. Kneda mukanyiwa nekukwesha maoko ako nemafuta ezuva. Gadzira bhora kubva mukanyiwa, gadzira longitudinal uye transverse cut. Iise pahomwe uye rega imire maminitsi gumi nemashanu.

Bika kwema 30-35 maminitsi pa 180 degrees. Rega chingwa chitonhore zvakanaka usati wadya.

Nzira yekusarudza uye kuchengeta chingwa

Panofanira kunge pasina kutsemuka, dents kana mavara akasviba pamusoro pechingwa. Muchigadziro, zvakanaka, ine homogeneous, uye kana yakamanikidzwa, yakapfava, asi panguva imwechete inochengeta chimiro chayo. Kana chingwa chinoputsika, zvinoreva kuti hupfu hwakaderera hwakashandiswa mukugadzirwa kwayo kana teknolojia yekubika yakatyorwa.

Iwe unogona kuchengeta chingwa mubhokisi rechingwa, umire panzvimbo yakajeka. Inofanira kucheneswa nguva nenguva yezvimedu uye kushambidzwa kubva kune zvimwe zvinosvibisa. Zviri nani kusachengeta chingwa mumakabati ane rima akanyorova: anogona kukanganisa nekukurumidza. Kana chigadzirwa chacho chiri kuswedera kumagumo ekupera kwayo, asi iwe usina kuwana nguva yekuchidya, isa chingwa mufiriji. Izvi zvichawedzera hupenyu hwesherufu nemamwe mazuva akati wandei.

Chingwa chinosara chinogona kugara chakaomeswa muchoto: crackers inochengetwa kwenguva yakareba. Inogona kushandiswa kubika, kupiwa vana uye kudyiwa sechingwa.

Mibvunzo nemhinduro dzakakurumbira 

Akapindura mibvunzo Marina Kartashova, endocrinologist-diabetologist wepamusoro-soro, nutritionist.

Zvitubu zve 

1. Geng Zong, Alisa Gao.Kudya zviyo zvakawanda zvakabatanidzwa nehuwandu hwehuwandu hwekufa muna 2016. // URL: https://www.hsph.harvard.edu/news/press-releases/whole-grains-lower-mortality-rates
2. Simon N. Mudiki. Nzira yekuwedzera sei serotonin muuropi hwemunhu pasina zvinodhaka // 2007. URL: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2077351/
3. Guo-Chong Chen uye другие. Yese-zviyo yekudya uye yakazara, yemoyo, uye kufa kwegomarara: ongororo yakarongeka uye meta-analysis yezvinotarisirwa zvidzidzo // 2016/ URL: https://pubmed.ncbi.nlm.nih.gov/27225432