Lonse tirigu mkate: calorie, phindu ndi mavuto

Lonse tirigu mkate ndi imodzi mwa mitundu akale. Mu chitukuko cha anthu ndi mankhwala anali ndi mzimu wosiyana. M'mayiko ena amaona wozama kalasi, ndipo anali kugwiritsidwa ntchito kwa osauka. Kenako, ufa wowerengeredwa ziweto, chifukwa cha zimene a anayamba kukonzekera ndi chakudya nyama. Tsopano kunadetsa kupeza kutchuka athunthu mkate tirigu. Iwo ankakhulupirira kuti ndi zambiri zothandiza kwambiri kuposa mtundu wina uliwonse.

Tsopano mankhwala akuti ndi mwa mitundu osankhika. Akukhulupirira kuti n'zotheka kuti ntchito yonse mkate tirigu popanda vuto thanzi. Kalori mankhwala wakulolani kuti muchite izi zonse popanda yekha. Zamgululi ufa ndi zina chifukwa kagayidwe. kudya wathanzi zikuphatikizapo kuti mankhwala chifukwa amabweretsa thupi mwapadera kawiri kupindula.

maganizo

Lonse tirigu mkate ufa unrefined. Izi zikutanthauza kuti wosanjikiza akunja ndi sunathetse, zomwe ndi zothandiza zigawo zikuluzikulu wapatali pamaso akupera mbewu. Ndipo ngati ufa woyera, pansi endosperm wa mbewu. Pa kupanga ake amapezeka mosamala gaga (chinangwa) ndi nyongolosi, kenako ufa si zothandiza zigawo zikuluzikulu.

Kawirikawiri, ntchito yokonza mankhwala kutenga ufa rye. Kuyambira lero likukhalira zokoma lonse tirigu mkate. Kalori pa 100 ga 190 kcal. mankhwala analandira ndi kulukana olemedwa ndi imvi bulauni mtundu. Iye nthawi yaitali zimasunga kutsitsimuka ndi chinyezi. mankhwala si kutha.

mtengo calorific

Mankhwala ophika buledi ambiri mavitamini muli mkate wonse tirigu. Kalori zimadalira ufa. mankhwala wolemera mavitamini E, B3, komanso kufufuza zinthu zambiri. Lili CHIKWANGWANI yosakongola ndi chakudya zovuta.

Ngati chakudya tirigu wholegrain, zopatsa mphamvu ndi 246 kcal. mankhwala amasankhidwa kupulumutsa mogwirizana. Nthawi zina opanga kuwonjezera zinthu zina - Seaweed, anyezi, adyo, zouma zipatso. Pali tirigu lonse mkate, ndi rye. Kalori ndi 190 kcal. chithunzi ichi chili mbuuku la mankhwala zina zingasiyane.

zothandiza zimatha

Tirigu lili ambiri zosakaniza wapatali - mavitamini, michere, amino zidulo. Mumtima ndi gawo tichipeza chakudya. Chifukwa ufa muyezo ntchito wosweka mbewu pachimake. Likukhalira, palibe chinthu chamtengo wapatali mu thupi sachitapo kanthu. Koma izo zifika kwambiri chakudya, ena mwa iwo ndi zosafunika. Zimenezi zimachititsa matenda kagayidwe kachakudya.

Koma katundu phindu njere zimathandiza kupeza lonse tirigu mkate. Kalori pa 100 gram malingana ndi mtundu wa ufa - tirigu kapena rye. mankhwala lili mavitamini, michere ndi likule. osakaniza ndi bwino chosakanikirana, bwino chikhalidwe matumbo.

kuvulazidwa

Chifukwa tuzigawo twa lalikulu wholemeal ufa mu thupi kudutsa mabakiteriya, amene sangafe pa kuphika. Chifukwa zimenezi zingachitikire chisokonezo microflora ndi matumbo, ndipo chimatsogolera ku kuwonongeka kwa chimbudzi.

Lonse-tirigu mkate ndi n'ngotukwana chimbudzi. Pamene matumbo ndi mimba wathanzi, lamulo limeneli lidzakhala lipindulitsa pa iwo. Koma ngati pali ena mtundu wa matenda, zingayambitse kudzimbidwa. Koma kwa thupi la thanzi, monga mankhwala adzakhala zambiri zothandiza kuposa ufa. Ndi kumwa palibe amene adzakuchitirani choyipa mkate wholegrain. Kalori chidutswa chimodzi ndi za 123 kcal.

Kodi kusankha?

Kugula mankhwala quality, m'pofunika kulabadira zinthu zotsatirazi:

• Maonekedwe. Padziko, sayenera losweka, ndi mawonekedwe mu khalidwe la mkate ndi lathyathyathya.
• Mtundu. Rye zosiyanasiyana ali woderapo kamvekedwe.
• Chizindikiro. Zimatanthauza tsiku kupanga ndi Mlengi.

masitolo anagulitsa mkate mdima kuchokera chimanga ndi mbewu woyengeka. Choncho muyenera kuwerenga mosamala zikuchokera. Lonse tirigu mkate ayenera muli osachepera 50% ufa wa tirigu. Chotero malonda akuzisunga satiety yaitali, komanso anakhazikitsa ntchito chimbudzi. Zonse ntchito amachepetsa chiopsezo cha matenda a shuga. mkate umenewu amagwiritsidwanso ntchito zakudya monga amachepetsa kulemera. Komanso akhoza osati kugula, komanso kuphika kunyumba. mkate wonse tirigu imatengedwa zothandiza kuposa mitundu zina zambiri.