Mtundu uti wa mkate womwe mungagwiritse ntchito bwino masangweji

Sangweji ndi chakudya chodziwika bwino m'maiko ambiri. Kuti sangweji yanu ikhale yathanzi komanso yokoma kwambiri, ndikofunikira kusankha mkate woyenera wa maziko, makamaka ngati mukufuna kupereka mbale patebulo la tchuthi. M'malo mwa mkate woyera wamba ndi chiyani?

Mkate wa rye

Mkate wakuda uli ndi zopatsa mphamvu zochepa kuposa mkate wa tirigu, komanso uli ndi index yotsika ya glycemic. Izi zikutanthauza kuti sipadzakhala kulumpha kwakuthwa mu shuga pambuyo pa sangweji yokhala ndi mkate wa rye, ndipo njala idzakhala pansi. Nutritionists amawonanso ubwino waukulu wa mkate woterewu - uli ndi mavitamini ndi mchere 4 nthawi zambiri.

buledi

Pita ndi buledi wakum'maŵa wopangidwa kuchokera ku mtanda wopanda chotupitsa, womwe ndi wosavuta kuuyika ndi zopangira zokhwasula-khwasula. Mapangidwe a pita ndi osavuta komanso osavuta kukumba momwe angathere, ndipo zosakaniza zambiri zitha kuyikidwa mkati, ndikofunikira kudulira pang'ono mkatewo.

Mkate ndi mbewu 

Mbeu za mpendadzuwa ndi njere ndi gwero la mapuloteni a masamba ndi mafuta athanzi omwe sangawononge chithunzi chanu, koma, m'malo mwake, adzakuthandizani kuchepetsa thupi. Mbewuzo zimakhutiritsa kwambiri, ndipo zimawonjezeredwa osati ngati ufa, komanso mkati mwa mtanda.

Buckwheat ndi mkate wa balere

Muzinthu zophikidwa kuchokera ku buckwheat ndi ufa wa balere mulibe gilateni, zomwe ndizofunikira osati kwa iwo omwe thupi lawo silivomereza konse. Nutritionists awona zotsatira zabwino za gluten freeness pakuchepetsa thupi. Gluten iyi imakhala ndi vuto la chimbudzi, ndipo kuchotsedwa kwake kumathandizira kukonza zovuta zambiri m'mimba.

Mkate wa tirigu wosweka

Sikuti aliyense angathe kudya zakudya zotchuka kwambiri - mbewu zophuka, koma zophikidwa kuchokera kwa iwo zidzakhala zowonjezera pazakudya. Mkate kuchokera ku mbewu utakula normalizes kagayidwe, kuyeretsa matumbo ku poizoni ndi poizoni, pamene kukhutitsidwa bwino.

Mkate wonse wa tirigu

Njira yotchuka kwambiri yopangira mkate woyera ndi tirigu. Zili ndi fiber, mavitamini ndi mchere komanso zimathandiza kuyeretsa thupi ndi kuchepetsa kulemera. Ndikofunikira kuphunzira mosamala chizindikirocho musanagule mkate, chifukwa, mwatsoka, pali zonyenga zambiri pamashelefu a sitolo. Chizindikiro chotsimikizika ndi kuchuluka kwa mkate woterowo, ndizovuta kwambiri kuposa tirigu.