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Size ukuzobhaka izinhlobo ezahlukene zesinkwa kule minyaka engama-30,000 edlule. Ngokwendlela yokuphila yanamuhla, isinkwa sithathwa njengesingenampilo yize sidliwa ngabantu abangama-65% njengengxenye ebalulekile yokudla kwabo. Ukusetshenziswa kwesinkwa nsuku zonke kunezinkinga ezithile. Njengokuthi, ukwanda ushukela wegazi, isifo se-celiac, ukusetshenziswa okuphezulu kwe-fructose, ukudla kwama-calories aphezulu kepha izakhamzimba ezibalulekile eziphansi, ukukhuphuka kwe-cholesterol embi, njll.
Ngakho-ke, uyini umphumela wesinkwa ngokunyakaza okuxekethile?
1. Ubukhona Be-Gluten
Izinhlamvu ezisetshenziswe kufulawa ziyaziwa ukuthi ziqukethe ingxube yamaprotheni abizwa nge-gluten. I-Gluten ikhona kanye nesitashi ku-endosperm yamabele. Le yiprotheyini elekelela kwimpahla ye-viscoelastic yenhlama yesinkwa, ebhekele ukwakheka okuhlafunwayo okutholwa yisinkwa lapho kubhakwa futhi kulungele ukusetshenziswa.
Le gluten lapho igaywa ngumzimba idala ukucasuka emapheshaneni odonga wokugaya ukudla, i-villi yamathumbu amancane ikakhulu. Lokhu kubizwa ngokuthi ukungabekezelelani kwe-gluten noma isifo se-celiac. Lawa ma-villi anesibopho sokumunca izakhi zomzimba emzimbeni wethu. Uma lo msebenzi ungenziwanga, uholela ezinhlungwini zesisu, ukuqunjelwa komzimba nokuguquguquka kokuhamba kwamathumbu.
Akubona nje kuphela abantu abanesifo se-celiac abathola ukucasuka kwamathumbu, kepha i-77% yabantu iyaziwa ukuzwa lezi zimpawu noma ngabe sikhona lesi sifo.
2. Ubukhona Be-Phytic Acid
Izinhlamvu ziqukethe 'i-anti-nutrient' ebizwa nge-phytic acid. Lokhu kudala umphumela ofanayo njenge-gluten futhi kuvimbela ukumuncwa kwezakhi zomzimba ezibalulekile njenge-zinc ne-calcium ekudleni okudliwayo. Lokhu kuholela ekucasukeni kwamathumbu futhi ekugcineni kube ukungqubuzana kwendle.
3. Ubukhona Be-High Fiber
Isinkwa wukudla okunothe kakhulu. I-fibre uqobo yinto enzima ukugaya futhi isetshenziselwe ukulawulwa kwesisindo somzimba. Lapho kukhona ukucasuka kwamathumbu okukhona, imicu ihlangana namanzi emzimbeni, ikwenze ugijimele endlini yokugeza kaningi.
4. Ubukhona Besitashi
Isinkwa siqukethe isitashi. Lesi sitashi sihlukaniswa kalula ngumzimba, sibangele ukukhuphuka okusheshayo kwamazinga kashukela egazini. Lokhu kukubangela ukuthi ulambe ngokushesha, ngakho-ke ufinyelela ekudleni okuningi kokudla okulula okuthola kalula i-carb. Le nkomba ephezulu ye-glycemic (GI) ebangelwa ukungena kwesinkwa kuholela esiswini se-gassy kanye nesitulo samanzi.
Isinkwa ngakho-ke akusikho ukudla okuhamba kalula okuhamba kalula.
Uma kwenzeka kudliwe isinkwa esiningi, izindlela ezimbalwa ezingcono zokudambisa ukucasuka kwe-villi kungaba-
- Ngokuphuza amanzi amaningi nokuhlala unamanzi amaningi.
- Kudla ama-electrolyte amaningi omlomo ukugcwalisa ukungalingani okwenziwe emzimbeni ngenxa yokulahleka kwawo wonke amanzi.
- Kudla ukudla okunothe nge-sodium ne-potassium.
- Ukususa noma yiluphi uhlobo lokudla okunothe nge-fiber, noma ukudla okuphakamisa i-GI.
- Kuthatha ukudla okuncane nokudla ukudla okulula esiswini, njengama-apula, ubhanana, irayisi, njll.
- Ama-probiotic angaphandle, ijusi le-aloe vera, ama-enzyme wokugaya ukudla, ifilakisi noma imbewu ye-chia.
Ngaphezu kwakho konke, ukuba nomqondo owaziyo lapho udla kubaluleke kakhulu.
Ngakho-ke, yidla uphilile, futhi uhlale uphilile.
