Patsani mkate, chonde! Pali zinthu zochepa chabe zomwe zimapikisana ndi zakudya zopatsa thanzi ndi pillowy, ubwino wokhala ndi pakamwa. Koma posachedwa, mkate watenga rap yoipa. Funsani aliyense ndi mwayi akuyesera kupewa mkate chifukwa "ndi zoipa kwa inu." Kodi ndizoona?
Mkate watsopano wa mkate si chakudya chamankhwala.
Ambiri amapangidwa ndi ufa wofiira (AKA yowonjezera ufa wa tirigu) ndipo ali ndi phindu laling'ono chifukwa chosowa mbewu zonse. Ngakhale mutasankha 100 peresenti ya mkate wonse wa tirigu, zosankha pa masitolo ogulitsa zakudya nthawi zambiri zimadzaza ndi zowonjezera kuti zithetse masamu, maonekedwe, kulawa, ndi kukula kwa mtanda. Mukhoza kupanga chakudya chokoma pakhomo pogwiritsa ntchito zowonjezera zinayi-ufa, madzi, yisiti ndi mchere-koma sichidzakhala motalika kwambiri. Zidzakhala zovuta tsiku ndi tsiku ndikuyamba kukula mu nkhungu zitatu.
Ku US zomwe siziuluka. Timafunikira mikate yomwe imatha milungu iwiri chifukwa palibe yemwe ali ndi nthawi (kapena ndalama) kuti abweretse stash yawo masiku angapo. Ngati makampani opanga mkate sadagwiritse ntchito zowonjezera izi, chakudya chawo chidzayenda mofulumira ndipo sichidzapindula.
Pakhala pali kayendedwe kowonjezera zakudya zowonjezera komanso zakudya zambiri zakudya. Ogulitsa akufuna zinthu zabwino zomwe mumagulitsa komanso makampani ambiri a mkate akuchitapo kanthu.
Ndizo nkhani zabwino, chifukwa masiku ano zimakhala zophweka kupeza mikate yathanzi m'masitolo a sitolo malinga ngati muli ndi zida zabwino zoyendamo.
Zimene Mungayang'ane pa Supermarket
Malemba a kuwerenga ndilo mzere woyamba wa chitetezo chomwe mungachite kuti mudye chakudya cha banja lanu. Koma ndi magulu mazana ndi madandaulo ambiri okhudzana ndi thanzi labwino akuyitanirani chidwi chanu, chisankho chovuta chitha kusintha tsitsi lanu lakuda.
Koma musanadumphe ngalawa, yang'anani malangizo anga ophweka ndi osapita m'mbali posankha mkate wokondedwa.
- Choyamba chofunikira chikhale mbewu zonse . Njere zambiri zimagwa pansi pa "ambulera yonse" monga ambulu, oats, mpunga wofiira, balere, mapira, buckwheat, ndi bulgur. Onetsetsani kuti choyamba choyambirira sichi "kupindulitsa ufa wa tirigu." Ndilo chikho cha ufa woyera.
- Fufuzani thunthu la tirigu lonse la 100% . Sitimayi ya 100% imakulimbikitsani kuti mbewu zonse (mtundu umodzi kapena mgulu wambiri) mkati mwa mkate ndiwo mbewu zonse.
- Fufuzani osachepera 2g wa fiber pa kagawo.
- Pewani mkate ndi zowonjezera. Pano pali mndandanda wafupikitsa wa zowonjezera kuti musachoke pa: mafuta ochepa a hydrogenated, bromate ya potaziyamu, azodicarbonamine, DATEM, ndi mitundu yopanga.
- Samalirani zopatsa mphamvu. Sungani makilogalamu oposa 100 pa kagawo (80 ngati mukuyang'ana kulemera kwanu). Ndipo kwa anthu akuyang'ana kusakaniza kusankhidwa, pali zambiri za mbewu zonse pakati pa 40 ndi 50 makilogalamu pa kagawo.
Mbewu Zakale Zimalimbitsa Mtima Wathanzi
Chochititsa chidwi n'chakuti, mitanda yodzaza ndi mbewu, balere, mapira, inakula, ndipo ngakhale mphodza ikukwera pamwamba pa msika wa zakudya m'dziko lonse lapansi ndipo chifukwa chabwino.
Mikate yozungulirayi imadzaza ndi zakudya ndi kutenga msika wa mkate-mofulumira.
Kafukufuku wofalitsidwa mu International Journal of Food Sciences and Nutrition anafufuza mitundu yakale ya mkate wa tirigu ndipo zotsatira zake zathanzi zothandiza m'zaka 45 zathanzi. Pambuyo pa masabata asanu ndi atatu akudya tirigu wakale wodzaza ndi mitsempha, mitu imakhala yochepetsetsa mafuta ambiri m'thupi, cholesterol cha LDL, ndi shuga ya magazi (popanda zopatsa thanzi zomwe zimapezeka mwa iwo omwe amadya mkate wamakono).
Izi zikutanthawuza kuti kusinthanitsa magawo anu a mkate wopangidwa ndi mbewu zakale ndi njira yosavuta yochepetsera chiopsezo cha matenda a mtima.
Mutha kupeza zonsezi ndi zokoma pamasamba pa masitolo odyetsera zachilengedwe komanso mu gawo lafriji "zachilengedwe" kulikonse. Nthawi yotsatira mukamagula mkate watsopano, yesetsani-mungadabwe kuti mumakonda bwanji!
Joy Bauer, MS, RDN, CDN, ndi katswiri wa zaumoyo ndi thanzi la NBC Masiku ano akuwonetsa ndi woyambitsa Chakudya Chokoma
> Chitsime:
> Sereni A, et al. Mapindu Amtima Ochokera ku Nkhosa Zakale Mkate Wogwiritsa Ntchito: Zowonjezera Kuchokera Kachiwiri Kobwereza Kusintha Koyesedwa kwa Crossover. International Journal of Food Sciences ndi Zakudya Zakudya 2016 (0) 0: 1-7.