Chingwa cheRye Chine Utano Here?

Zvemukati

• Mhando
• Nutrition chokwadi
• Zvichida hutano hunobatsira
• Dai kusimudzira hutano hwemwoyo
• Inogona kubatsira kudzora shuga yeropa
• Batsira hutano hwekugaya
• Kubatsira iwe kugara wakazara kwenguva yakareba
• Zvimwe zvinogona kubatsira
• Zvinogona kuitika pasi pechingwa che rye
• Nzira yekugadzira chingwa che rye
• Chinokosha

Rye chingwa chinowanzo kuve nerima rakasviba uye chakasimba, kuravira kwepasi pane zvakajairwa chena uye gorosi chingwa, chinova chimwe chikonzero nei vanhu vazhinji vachichifarira.

Uye zvakare, yakave yakabatanidzwa kune akati wandei angangove mabhenefiti ehutano, kusanganisira nani kudzora shuga muropa uye nekuvandudza moyo uye kugaya hutano

Ichi chinyorwa chinoongorora zvinovaka muviri zvemukati uye hutano mabhenefiti echingwa che rye.

Mhando

Rye chingwa chinowanzoitwa nemubatanidzwa weupfu hwe rye uye zviyo zve rye (Secale cereale).

Iyo inouya nenzira dzakasiyana siyana, zvinoenderana nemubatanidzwa wakashandiswa, kusanganisira:

• Chiedza che rye chingwa. Izvi zvakasiyana zvinogadzirwa kubva chete chena furawa yefurawa, iyo inouya kubva pasi ye rye gorosi endosperm - starchy musimboti wezviyo zve rye.
• Rima rye chingwa. Rudzi urwu runogadzirwa kubva pasi pese zviyo zve rye. Dzimwe nguva, hupfu hwe rye rye hunogadzirwa kubva chena furawa furawa iyo yakavezwa necocoa poda, pakarepo kofi, kana molasses.
• Marbled rye chingwa. Iyi vhezheni inogadzirwa kubva pachiedza uye nerima rye bundu rakapetwa pamwechete. Dzimwe nguva, iyo yakasviba rye bundu inogadzirwa kubva kune yakajeka rye bundu iyo yakavezwa necocoa poda, pakarepo kofi, kana molasses.
• Pumpernickel chingwa. Chingwa ichi chinogadzirwa neyakaomeswa ivhu rye rose zviyo.

MuUnited States, zvingwa zvinotengeswa zvakareruka uye zvakasviba zve rye zvinowanzo kuve zvakagadzirwa pamwe neupfu hwegorosi.

Inofananidzwa neyakajairwa chena uye izere gorosi chingwa, rye chingwa chinowanzo kuve chakanyanya uye chakasviba uye chine yakasimba, yakasviba asi yepasi kuravira.

Upfu hweRye hune gluten shoma pane hupfu hwegorosi, ndosaka chingwa ichi chichiwedzera uye chisinga simuki zvakanyanya kunge chingwa chenguva dzose chegorosi.

Zvisinei, zvichipiwa kuti ichiri ne gluten, haina kukodzera kune vanhu vane chirwere checliac kana kunzwisisika kweguteni.

Rye chingwa chinoitwa nemusanganiswa weupfu hwe rye uye zviyo, zvinoenderana nerudzi rwechingwa. Ivo vanonyanyisa, vakasviba, uye vane kuravira kwakasimba kupfuura yenguva dzose chena uye gorosi chingwa.

Nutrition chokwadi

Rye chingwa chakakwirisa mu fiber uye chine chinoyevedza chimiro chemuviri.

Izvo zvakati, iwo chaiwo marongero anoenderana nehuwandu hweupfu hwe rye hunoshandiswa, uine yakasviba rye zvingwa zvine yakawanda furawa ye rye kupfuura mhando dzakareruka.

Paavhareji, 1 slice (32 gramu) yechingwa che rye inopa zvinotevera zvinovaka muviri ():

• Makorori: 83
• Mapuroteni: 2.7 magiramu
• Carbs: 15.5 magiramu
• Mafuta: 1.1 magiramu
• Fiber: 1,9 magiramu
• Selenium: 18% yeiyo Mazuva ese Kukosha (DV)
• Thiamine: 11.6% yeiyo DV
• Manganese: 11.5% yeiyo DV
• Riboflavin: 8.2% yeiyo DV
• Niacin: 7.6% yeiyo DV
• Vhitamini B6: 7.5% yeiyo DV
• Mhangura: 6.6% yeiyo DV
• Iron: 5% yeiyo DV
• Tsamba: 8.8% yeiyo DV

Rye chingwa chinewo zvishoma zingi, pantothenic acid, phosphorus, magnesium, calcium, uye mamwe micronutrients.

Inofananidzwa nechingwa chenguva dzose, senge chena uye gorosi rakazara, chingwa che rye chinowanzo kwirira mu fiber uye chinopa mamwe micronutrients, kunyanya B mavitamini (,,).

Uyezve, zvidzidzo zvakaratidza kuti chingwa chakachena che rye chinowanzo kunge chiri kuzadza uye chinokanganisa mashuga eropa kusvika padiki pane chena uye gorosi chingwa (,).

Rye chingwa chakakwirira mune zvakawanda zvinovaka muviri, kunyanya fiber uye B mavitamini. Zvinogona kunge zvichizadza uye kukanganisa mashuga eropa kusvika padiki pane chena kana gorosi chingwa.

Zvichida hutano hunobatsira

Kudya chingwa che rye kunogona kubatsira hutano hwako munzira dzinoverengeka.

Dai kusimudzira hutano hwemwoyo

Kuwedzera chingwa che rye pakudya kwako kunogona kuvandudza zvakati wandei zvehutano hwemwoyo, sekutsvagurudza kwakabatanidza kudya kwayo kumatanho epasi ehurwere hwepfungwa njodzi.

Semuenzaniso, chidzidzo chevhiki masere muvanhu makumi mana vakafananidza mhedzisiro yekudya makumi maviri muzana emakoriori avo ezuva nezuva kubva kune rye kana chingwa chegorosi pamazinga eropa cholesterol.

Vatsvagiri vakaona kuti chingwa che rye chainyanya kushanda pakudzikisa cholesterol mumarume pane chingwa chegorosi uye chakaderedza huwandu hwese uye LDL (yakaipa) cholesterol kusvika kusvika 14% uye 12%, zvichiteerana ().

Mhedzisiro iyi inogona kunge yakakonzerwa nechingwa che rye chakakora soluble fiber zvemukati, rudzi rweiyo indigestible fiber iyo inogadzira iyo gel-senge chinhu mune yako yekugaya nzira uye inogona kubatsira kubvisa cholesterol-yakafuma bile kubva muropa rako nemuviri.

Tsvagiridzo yakaratidza kuti yakajairika soluble fiber kudya kunosunganidzwa ne 5-10% kudzikira mune ese akazara uye LDL (yakaipa) cholesterol mune mashoma sevhiki ina ().

Inogona kubatsira kudzora shuga yeropa

Kudzora shuga yeropa kwakakosha kune wese munhu, kunyanya vanhu vane chirwere cheshuga cheshuga uye avo vasingakwanise kuburitsa insulin yakakwana, kemikari inodzora mashuga eropa.

Rye chingwa chine hunhu hwakati wandei hunogona kubatsira kudzora shuga yeropa ().

Kune kutanga, yakakwira mune yakasanganiswa fiber, iyo inobatsira kudzora kugaya uye kunwa kwe carbs neshuga kuburikidza neyakagaya nzira, zvichitungamira mukuwedzera zvishoma nezvishoma mumashuga eropa ().

Rye chingwa chinewo phenolic compounds, senge ferulic acid uye caffeic acid, iyo inogona kunonoka kuburitswa kweshuga uye insulin muropa, ichiwedzera kubatsira shuga yeropa ().

Semuenzaniso, ongororo mune vanhu vakuru makumi maviri nevaviri vakagwinya vakawana kuti kudya rye-yakavakirwa kudya kwemanheru pamwe neyakawedzera starch isingabatsiri kwakabatsira kudzora kuburitswa kweshuga uye insulin muropa. Pamusoro pezvo, yakasimudza nhanho dzemahomoni ane satiety, ayo aiita kuti vanhu vagare kwenguva yakareba ().

Nekudaro, iyo yega rye yakanga isina chakakosha mitezo pashuga yeropa, kunyangwe yakawedzera manzwiro ekuzara ().

Batsira hutano hwekugaya

Rye chingwa chinogona kubatsira kuvandudza hutano hwako hwekudya munzira dzakawanda.

Kutanga, iyo yakanaka sosi ye fiber, iyo inogona kubatsira kuchengetedza ura hwako nguva dzose. Soluble fiber inonaya mvura, ichibatsira zvituru kugara zvakakura uye zvakapfava, zvichiita kuti zvive nyore kupfuura ().

Muchokwadi, kumwe kuongorora muvanhu vakuru makumi mashanu nevashanu vane kupatirwa kwakacherekedza kuti chingwa che rye chaive chinoshanda kupfuura chingwa chegorosi chakazara uye laxatives pakurapa kupatira, pasina zvinokanganisa ().

Zvimwe zvidzidzo zvakaratidza kuti rye yechingwa fiber inogona kukwidziridza mazinga epfupi-ngetani mafuta acids senge butyrate muropa rako.

Aya mapfupi-cheni mafuta acids akabatanidzwa kune akasiyana mabhenefiti, kusanganisira kuonda, kudzikira kweshuga yeropa, uye kudzivirirwa nekenza yekoloni (,,).

Kubatsira iwe kugara wakazara kwenguva yakareba

Ongororo dzakawanda dzakaratidza kuti chingwa che rye chiri kuzadza zvisingaite (,,).

Izvi zvinogona kuve nekuti yakakwira mune yakasungunuka fiber, iyo inogona kukubatsira kuti unzwe kuzara kwenguva yakareba (,,).

Semuenzaniso, ongororo muvatori vechikamu makumi mana nevana yakawana kuti avo vaidya chingwa chegorosi chezviyo chakazara uye vaidya mashoma macalorie mumashure mezuva pane vanhu vaidya chingwa chegorosi chakanatswa ().

Zvimwe zvinogona kubatsira

Kunze kweavo vakanyorwa pamusoro, chingwa che rye chinopa zvimwe zvinobatsira zvehutano.

Kunyangwe ivo vachitsigirwa nezvidzidzo zvishoma uye humbowo husina kusimba, vanosanganisira zvinotevera:

• Inogona kudzora kuzvimba. Chidzidzo chevanhu chakabatanidza rye chingwa chinodyiwa kudzikisa mamaki ekuzvimba, senge interleukin 1 beta (IL-1β) uye interleukin 6 (IL-6) ().
• Inogona kudzivirira kubva kune mamwe cancer. Muvanhu uye bvunzo-chubhu zvidzidzo, kudya kwe rye kwakabatanidzwa nenjodzi yakadzikira yemakenza akati wandei, kusanganisira prostate, colorectal, uye cancer yemazamu (,,,).

Rye chingwa chakabatanidzwa kune zvakawanda zvinogona kubatsira hutano, kusanganisira kuonda, kuderedzwa kuzvimba, kudzora shuga muropa, uye nekuvandudza moyo uye kugaya hutano.

Zvinogona kuitika pasi pechingwa che rye

Kunyangwe chingwa che rye chichiwanzo kuve noutano, chinogona kunge chiine zvimwe zvakaderera, zvinosanganisira:

• Iine zvinopesana. Rye chingwa, kunyanya mhando dzakareruka, dzine phytic acid, antinutrient iyo inogona kutadzisa kunwa kwemaminerari simbi ne zinc kubva pakudya kumwe chete. Zvakadaro, antinutrients haisi hanya nevanhu vanotevera kudya kwakaringana (25).
• Zvinogona kukonzera kuputika. Rye rakakwirira mu fiber uye gluten, izvo zvinogona kukonzera kuputika mune vanhu vanoziva kune izvi zvigadzirwa.
• Hazvina kukodzera kudya kweguteni-isina. Rye chingwa chine gluten, ichiita kuti ive isina kukodzera kune vanhu vane chikafu chisina guten, sevaya vane chirwere chechiliac.
• Ngaave akakwirira mushuga yakawedzerwa. Mune mamwe mativi epasi, zvingwa zve rye zvakakwirira mushuga yakawedzerwa kuwedzera kunaka kwavo. Yakawedzera shuga haina hutano uye inogona kuwedzera zvisingadiwe macalorie kuchikafu chako.

Rye chingwa chine akati wandei mikana yekudzikira. Izvo hazvina kukodzera chikafu chisina-gluten, chinogona kukonzera kudzimba, chingave chakakwirira mushuga yakawedzerwa, uye ine zvinwiwa zvinodhaka se phytic acid, inogona kukanganisa kunwa kwemaminera.

Nzira yekugadzira chingwa che rye

Chingwa chitsva che rye chinogona kugadzirwa pamba nezvimwe zvigadzirwa zvishoma.

Izvi zvinotevera zvinoshandiswa uye zviyero zvinoshandiswa kugadzira chingwa chakareruka che rye:

• 1.5 mashupuni eiyo mbiriso yakaoma
• 1.5 makapu (375 ml) yemvura inodziya
• 1 teaspoon yemunyu
• 1.5 makapu (200 gramu) yeupfu hwe rye
• 1.5 makapu (200 gramu) yeupfu hwakatsetseka
• 1 teaspoon yembeu caraway (kusarudza)

Heano kutarisa nekukurumidza kwekuita chingwa che rye:

1. Sungai mbiriso, munyu, hupfu hwe rye, hupfu hwegorosi, uye mvura mundiro. Upfu hweRye hwakaoma zvakanyanya, saka unogona kuwedzera mamwe mvura kana mukanyiwa uchiratidzika kunge wakaoma. Knead it kusvika yakanyorovera. Ziva kuti rye bundu harisi rinotapira segorosi bundu.
2. Isa mukanyiwa mundiro isina mafuta, vhara nekunamatira kuputira, uye rega mukanyiwa ukwire kusvikira wapetwa muhukuru. Izvi zvinotora maawa 1-2.
3. Bvisa mukanyiwa kubva mundiro uye uiumbe muchingwa chisina kutsetseka cheoval. Kana iwe uchida kuwedzera caraway mbeu, wedzera ivo panguva iyi nhanho.
4. Isa mukanyiwa muhomwe yechingwa isina mafuta, vhara nekunamatira, ndokurega ichisimuka kusvika yapindazve muhukuru zvakare, izvo zvinotora mamwe maawa 1-2.
5. Preheat oven kusvika 425 ° F (220 ° C). Vhura chingwa, gadzira zvishoma zvakatwasuka nebanga, wozozvibika kwemaminitsi makumi matatu kana kusvika kwasviba.Bvisa chingwa uye chisiye chigare pakotonhora kwemaminitsi makumi maviri usati washumira.

Rye chingwa chiri nyore kugadzira kumba. Ingo tevera nhanho dziri pamusoro uye uzviise mune chitsva chitsva chechikafu chechikafu chega.

Chinokosha

Rye chingwa ndechimwe chakanakisa pane chenguva chena uye gorosi chingwa.

Kunyangwe inogona kukonzeresa kuputika muvanhu vane hanya uye mamwe marudzi anogona kutakurwa neshuga yakawedzerwa, inogona kupa mabhenefiti akasiyana siyana.

Iyo ine yakawanda faibha uye zvinovaka muviri - kunyanya B mavitamini - uye yanga ichibatanidzwa kune hutano bhenefiti, senge kurasikirwa uremu, zvirinani kudzora shuga yeropa, uye nekuvandudza moyo uye kugaya hutano.

Uyezve, zviri nyore kupinza mukudya kwako panzvimbo yechingwa chenguwo chena kana chegorosi uye zvinogona kugadzirwa zviri nyore kumba.