Isonka sinembali ende yokusetyenziswa kwaye sifumaneka ngeendlela ezahlukeneyo. Ngaphambi kwenkulungwane ye-19, ngenxa yemida kwitekhnoloji yokugaya, abantu abaqhelekileyo babenokutya isonka sengqolowa esipheleleyo esenziwe ngqo ngomgubo wengqolowa. Emva kweNguquko yesiBini yezeMizi-mveliso, inkqubela phambili kwitekhnoloji entsha yokugaya ikhokelele ekubeni isonka esimhlophe sithathe indawo yesonka sengqolowa esipheleleyo kancinci kancinci njengokutya okuqhelekileyo. Kwiminyaka yakutshanje, ngokwazi okuphakamileyo ngempilo yoluntu ngokubanzi kunye nemigangatho yokuphila ephuculweyo, isonka sengqolowa esipheleleyo, njengommeli wokutya okupheleleyo, sibuyele kubomi boluntu kwaye safumana udumo. Ukuze kuncedwe abathengi ekuthengeni ngokufanelekileyo nasekutyeni isonka sengqolowa esipheleleyo ngokwesayensi, la macebiso alandelayo okusetyenziswa anikwa.
- Isonka sengqolowa epheleleyo kukutya okubilisiweyo kunye nomgubo wengqolowa epheleleyo njengesithako saso esiphambili
1) Isonka sengqolowa epheleleyo sibhekisa kukutya okuthambileyo nokumnandi okubilisiweyo okwenziwe ngomgubo wengqolowa epheleleyo, umgubo wengqolowa, igwele, namanzi, kunye nezinye izithako ezifana nomgubo wobisi, iswekile, netyuwa. Inkqubo yokuvelisa ibandakanya ukuxuba, ukubilisa, ukubumba, ukucoca, kunye nokubhaka. Umahluko ophambili phakathi kwesonka sengqolowa epheleleyo kunye nesonka esimhlophe ukwizithako zazo eziphambili. Isonka sengqolowa epheleleyo senziwe ngomgubo wengqolowa epheleleyo, oquka i-endosperm, i-germ, kunye ne-bran yengqolowa. Umgubo wengqolowa epheleleyo utyebile kwi-fiber yokutya, iivithamini ze-B, izinto ezincinci, kunye nezinye izondlo. Nangona kunjalo, i-germ kunye ne-bran kumgubo wengqolowa epheleleyo zithintela ukubiliswa kwentlama, nto leyo ebangela ukuba isonka sibe sincinci kwaye sibe noburhabaxa. Ngokwahlukileyo koko, isonka esimhlophe senziwe ngomgubo wengqolowa ocociweyo, oquka i-endosperm yengqolowa, kunye ne-germ kunye ne-bran encinci.
2) Ngokusekelwe kubume kunye nezithako, isonka sengqolowa esipheleleyo singahlulwahlulwa sibe sisonka sengqolowa esithambileyo, isonka sengqolowa esiqinileyo, kunye nesonka sengqolowa esipheleleyo esinencasa. Isonka sengqolowa esithambileyo sinobume obuthambileyo obuneemingxuma zomoya ezisasazwe ngokulinganayo, kunye netoast yengqolowa epheleleyo yeyona ixhaphakileyo. Isonka sengqolowa esiqinileyo sinobume obuqinileyo okanye obuqhekekileyo, kunye nengaphakathi elithambileyo. Ezinye iintlobo zifafazwa ngembewu ye-chia, imbewu yesesame, imbewu yelanga, amantongomane epayini, kunye nezinye izithako zokuphucula incasa kunye nesondlo. Isonka sengqolowa esipheleleyo esinencasa siquka ukongeza izithako ezifana nekhrimu, iioyile ezityiwayo, amaqanda, i-meat floss eyomisiweyo, i-cocoa, ijam, kunye nezinye kumphezulu okanye ngaphakathi kwentlama ngaphambi okanye emva kokubhaka, okubangela uluhlu olwahlukeneyo lweencasa.
- Ukuthenga Nokugcina Izinto Ngendlela Efanelekileyo
Abathengi bayacetyiswa ukuba bathenge isonka sengqolowa epheleleyo kwiivenkile ezisemthethweni zokubhaka, iivenkile ezinkulu, iimarike, okanye kwiindawo zokuthenga, beqwalasela la manqaku mabini alandelayo:
1) Jonga uluhlu lwezithako
Okokuqala, jonga ubungakanani bomgubo wengqolowa opheleleyo ongezelelweyo. Okwangoku, iimveliso ezithengiswayo ezithi zisonka sengqolowa esipheleleyo ziqulathe umgubo wengqolowa opheleleyo oqala kwi-5% ukuya kwi-100%. Okwesibini, jonga indawo yomgubo wengqolowa opheleleyo kuluhlu lwezithako; okukhona uphezulu, kokukhona umxholo wawo uphezulu. Ukuba ufuna ukuthenga isonka sengqolowa esipheleleyo esinomxholo ophezulu womgubo wengqolowa opheleleyo, ungakhetha iimveliso apho umgubo wengqolowa opheleleyo kuphela kwesithako seentyantyambo okanye udweliswe kuqala kuluhlu lwezithako. Kubalulekile ukuqaphela ukuba awunakugweba kuphela ukuba sisonka sengqolowa esipheleleyo ngokusekelwe kumbala waso.
2) Indawo yokugcina ekhuselekileyo
Isonka sengqolowa esipheleleyo esihlala ixesha elide sidla ngokuba nomswakama ongaphantsi kwama-30%, nto leyo ebangela ukuba sibe mdaka. Ixesha laso lokugcinwa lidla ngokuba phakathi kwenyanga e-1 ukuya kwezi-6. Kufuneka sigcinwe kwindawo eyomileyo, epholileyo kubushushu begumbi, kude namaqondo obushushu aphezulu kunye nokukhanya kwelanga ngqo. Akucetyiswa ukuba usigcine efrijini ukuze singabi mdala kwaye sichaphazele incasa yaso. Kufuneka sityiwe ngokukhawuleza kangangoko ngexesha laso lokugcinwa. Isonka sengqolowa esipheleleyo esihlala ixesha elifutshane lokugcinwa sinomswakama ophezulu, sihlala iintsuku ezi-3 ukuya kwezi-7. Sigcina umswakama kakuhle kwaye sinencasa engcono, ngoko ke kungcono ukusithenga nokusitya ngoko nangoko.
- Ukusetyenziswa kwesayensi
Xa usitya isonka sengqolowa epheleleyo, kufuneka uqwalasele la manqaku mathathu alandelayo:
1) Ziqhelanise kancinci kancinci nencasa yalo
Ukuba usaqala ukutya isonka sengqolowa epheleleyo, ungakhetha kuqala imveliso enomlinganiselo ophantsi womgubo wengqolowa epheleleyo. Emva kokuqhelana nencasa, ungatshintshela kancinci kancinci kwiimveliso ezinomlinganiselo ophezulu womgubo wengqolowa epheleleyo. Ukuba abathengi bayayixabisa ngakumbi isondlo sesonka sengqolowa epheleleyo, banokukhetha iimveliso ezinomlinganiselo ongaphezulu kwama-50% womgubo wengqolowa epheleleyo.
2) Ukusetyenziswa okuPhakathi
Ngokubanzi, abantu abadala banokutya iigram ezingama-50 ukuya kwi-150 zokutya okuziinkozo ezipheleleyo njengesonka sengqolowa esipheleleyo ngosuku (kubalwa ngokusekelwe kumxholo weenkozo ezipheleleyo/umgubo wengqolowa opheleleyo), kwaye abantwana kufuneka batye isixa esincitshisiweyo ngokulinganayo. Abantu ababuthathaka ekugayeni ukutya okanye abanezifo zenkqubo yokugaya ukutya banokunciphisa isixa kunye nokuphindaphindwa kokutya.
3) Ukudibanisa okufanelekileyo
Xa usitya isonka sengqolowa epheleleyo, kufuneka uqwalasele ukuba usidibanisa ngokufanelekileyo neziqhamo, imifuno, inyama, amaqanda, kunye neemveliso zobisi ukuqinisekisa ukuba utya ukutya okunesondlo esifanelekileyo. Ukuba iimpawu ezifana nokudumba okanye urhudo zivela emva kokutya isonka sengqolowa epheleleyo, okanye ukuba umntu une-allergy kwi-gluten, kuyacetyiswa ukuba akuvumelekanga ukusitya.
Ixesha leposi: Jan-02-2025