Zamkatimu
Pamodzi ndi shuga, mkate nthawi zambiri umatchedwa kufalitsa mliri wa kunenepa kwambiri. Zowonadi, mkate wa tirigu uli ndi zopatsa mphamvu zambiri komanso zakudya zochepa.
Kodi zimenezi zikutanthauza kuti tiyenera kusiya mkate? Kodi pali zakudya zilizonse zophikidwa bwino?
Opanga omwe akupikisana kuti akope ogula ndi mayina okweza: "Wathanzi", "Mapira", "Chakudya". Zambiri pa phukusi la mkate - zimasokoneza kwambiri ogula.
Phunzirani kusankha mkate woyenera.
Zolingalira pang'ono
Mbewu zonse - tirigu, rye, ndi zina zilizonse - zimakhala ndi zigawo zitatu zazikulu: khungu la tirigu kapena chinangwa, kachilomboka ndi endosperm.
Pakukonza bran ndi majeremusi amachotsedwa - zotsatira zake ndi endosperm yokha, yolemera mu chakudya chosavuta "chachangu" cha carbohydrate. Fiber, mafuta acids ofunikira ndi michere ina pamankhwala otere atayika.
Kuchokera ku endosperm ya tirigu wa tirigu timapeza ufa woyera wabwino, womwe umagwiritsidwa ntchito popanga mikate yoyera ndi makeke.
Mkate wonse wa tirigu
Mkate weniweni wa tirigu ndi wathanzi kwambiri. Lili ndi pafupifupi magalamu atatu a ulusi pagawo lililonse.
Kusankha ndikosavuta - pamndandanda wazinthu zomwe "njere yonse" iyenera kukhala poyamba. Izi zikusonyeza kuti kupanga ufa wa mkate sunatsukidwe, ndipo udakali ndi zigawo zonse zothandiza.
Zindikirani: ngati mkate umapereka chizindikiro cha "tirigu wachilengedwe" kapena "rye wachilengedwe", sizikutanthauza kuti mkate ndi njere zonse.
Nthawi zambiri, mankhwalawa amapangidwa kuchokera ku mtundu umodzi wokha wa ufa, popanda kuwonjezera mbewu zina zambewu. Zolembedwa kuti "zachirengedwe" sizikutanthauza kuti njereyo sinachotsedwe zipolopolo ndi mwana wosabadwayo.
Ufa wokhazikika amatha kubisala mayina ochulukirapo ndi odabwitsa monga "ufa wolemetsedwa" ndi "multigrain".
Mkate ndi mbewu ndi mtedza
Mkate wa mkate, wowazidwa mowolowa manja ndi mbewu kapena mbewu, ukhoza kuwoneka ngati njira yathanzi. Koma musaiwale kuti zosakaniza izi kuwonjezera zopatsa mphamvu kuti yomalizidwa mankhwala.
Mwachitsanzo, magalamu khumi a mbewu za mpendadzuwa, zogawidwa mofanana mu muffin "wathanzi", amawonjezera zopatsa mphamvu zake pafupifupi 60 zopatsa mphamvu.
Kuphatikiza ndi mbewu, mtedza, zipatso zouma ndi masamba zowonjezera opanga nthawi zambiri mask mkate wopangidwa kuchokera ku ufa woyera wamba, kupereka izo zakudya mankhwala.
Onetsetsani kuti muyang'ana ma calories angati mu bun ndi mbewu, ndipo yang'anani chinthucho "njere yonse" pamndandanda wa zosakaniza.
Mafuta ndi magwero ena owonjezera zopatsa mphamvu
Mu zikuchokera ophika buledi katundu zambiri monga mafuta masamba kapena nyama chiyambi.
Kupewa mafuta owonjezera, yesetsani kuti musagule mkate, womwe umapangidwa ndi wa hydrogenated mafuta a masamba, mafuta ochepa a hydrogenated, margarine kapena mafuta ophikira.
Zosakaniza zomwe zimawonjezera zopatsa mphamvu zimaphatikizapo molasses, manyuchi a shuga ndi caramel. Nthawi zambiri amawonjezeredwa ku mkate "wathanzi" ndi mtedza kapena zipatso zouma. Phunzirani mosamala zolemba zake!
Salt
Pafupifupi zinthu zonse zophikidwa muli mchere, amene ine gadded osati kukoma komanso kulamulira ntchito yisiti mu mtanda.
Malinga ndi magwero osiyanasiyana, chidutswa chimodzi chokha cha mkate wathunthu wa tirigu chimakhala ndi 200 mg ya sodium. Poyang'ana koyamba ndi pang'ono, koma mlingo wovomerezeka wa tsiku ndi tsiku ndi pafupifupi 1800 mg wa zinthu ndi zakudya zabwinobwino osati bun imodzi.
Kuphatikizika kwa mchere wocheperako kuli mu mkate womwe chigawochi chimakhala chomaliza pamndandanda - komanso pambuyo pa ufa ndi madzi.
Chofunika kwambiri
Mkate wathanzi womwe uli ndi kuchuluka kwa mavitamini ndi fiber, zophikidwa kuchokera ku tirigu, zomwe zimaphatikizapo bran ndi majeremusi.
Kuwonjezera mafuta, mtedza, mbewu ndi zouma zipatso kupanga mkate kalori.
Zambiri za momwe mungasankhire mkate wathanzi onani kanema pansipa:
