Isinkwa sinomlando omude wokusetshenziswa futhi sitholakala ngezinhlobonhlobo eziningi. Ngaphambi kwekhulu le-19, ngenxa yemikhawulo yobuchwepheshe bokugaya, abantu abavamile babekwazi ukudla isinkwa sikakolweni esiphelele esenziwe ngqo ngofulawa kakolweni. Ngemva kweNguquko Yesibili Yezimboni, intuthuko kwezobuchwepheshe obusha bokugaya yaholela ekutheni isinkwa esimhlophe sithathe indawo yesinkwa sikakolweni esiphelele kancane kancane njengokudla okuyisisekelo. Eminyakeni yamuva nje, ngokuqwashisa ngempilo yomphakathi jikelele kanye nezindinganiso zokuphila ezithuthukisiwe, isinkwa sikakolweni esiphelele, njengommeleli wokudla okusanhlamvu okuphelele, sibuyele empilweni yomphakathi futhi sathola ukuthandwa. Ukuze kusizwe abathengi ekwenzeni ukuthenga okunengqondo nokudla isinkwa sikakolweni esiphelele ngokwesayensi, kunikezwa amathiphu okusebenzisa alandelayo.
- Isinkwa sikakolweni esiphelele siwukudla okubilisiwe okunofulawa kakolweni ophelele njengesithako saso esiyinhloko
1) Isinkwa sikakolweni esiphelele sibhekisela ekudleni okuthambile nokumnandi okubilisiwe okwenziwe kakhulu ngofulawa kakolweni ophelele, ufulawa kakolweni, imvubelo, namanzi, kanye nezithako ezengeziwe ezifana nofulawa wobisi, ushukela, nosawoti. Inqubo yokukhiqiza ihilela ukuxuba, ukubilisa, ukwakha, ukulungisa, nokubhaka. Umehluko oyinhloko phakathi kwesinkwa sikakolweni esiphelele nesinkwa esimhlophe usezithakweni zazo eziyinhloko. Isinkwa sikakolweni esiphelele senziwe kakhulu ngofulawa kakolweni ophelele, oqukethe i-endosperm, i-germ, kanye ne-bran kakolweni. Ufulawa kakolweni ophelele ucebile nge-fiber yokudla, amavithamini B, izakhi zokulandelela, kanye nezinye izakhamzimba. Kodwa-ke, i-germ kanye ne-bran kufulawa kakolweni ophelele kuvimbela ukubiliswa kwenhlama, okuholela ekubeni nesinkwa esincane kanye nokuthungwa okuqinile. Ngokuphambene nalokho, isinkwa esimhlophe senziwe kakhulu ngofulawa kakolweni ocwengekile, oqukethe kakhulu i-endosperm kakolweni, kanye nenani elincane le-germ kanye ne-bran.
2) Ngokusekelwe ekuthungeni nasezithakweni, isinkwa sikakolweni esiphelele singahlukaniswa sibe yisinkwa sikakolweni esithambile, isinkwa sikakolweni esiqinile, kanye nesinkwa sikakolweni esiphelele esinongiwe. Isinkwa sikakolweni esithambile sinokwakheka okuthambile okunezimbobo zomoya ezisatshalaliswe ngokulinganayo, kanti isinkwa sikakolweni esiphelele siwuhlobo oluvame kakhulu. Isinkwa sikakolweni esiqinile sinoqweqwe oluqinile noma oluqhekekile, olunengaphakathi elithambile. Ezinye izinhlobo zifafazwa ngembewu ye-chia, imbewu yesesame, imbewu yelanga, amantongomane ephayini, nezinye izithako ukuthuthukisa ukunambitheka nokudla. Isinkwa sikakolweni esiphelele esinongiwe sihilela ukwengeza izithako ezifana nokhilimu, amafutha adliwayo, amaqanda, i-meat floss eyomisiwe, i-cocoa, ijamu, nezinye ebusweni noma ngaphakathi kwenhlama ngaphambi noma ngemva kokubhaka, okuholela ezinhlobonhlobo zezinambitheka.
- Ukuthenga Nokugcina Izinto Ngokufanele
Abathengi bayelulekwa ukuthi bathenge isinkwa sikakolweni esiphelele ngamabhikawozi asemthethweni, izitolo ezinkulu, izimakethe, noma amapulatifomu okuthenga, benaka amaphuzu amabili alandelayo:
1) Hlola Uhlu Lwezithako
Okokuqala, hlola inani likafulawa kakolweni ophelele ongeziwe. Njengamanje, imikhiqizo emakethe ethi iyisinkwa sikakolweni ophelele iqukethe ufulawa kakolweni ophelele osukela ku-5% kuya ku-100%. Okwesibili, bheka indawo kafulawa kakolweni ophelele ohlwini lwezithako; uma uphakeme, okuqukethwe kwawo kuphakeme. Uma ufuna ukuthenga isinkwa sikakolweni ophelele esinokuqukethwe okuphezulu kukafulawa kakolweni ophelele, ungakhetha imikhiqizo lapho ufulawa kakolweni ophelele kuyisithako sokusanhlamvu kuphela noma ubhalwe kuqala ohlwini lwezithako. Kubalulekile ukuqaphela ukuthi awukwazi ukwahlulela kuphela ukuthi yisinkwa sikakolweni ophelele ngokusekelwe kumbala waso.
2) Isitoreji Esiphephile
Isinkwa sikakolweni esiphelele esihlala isikhathi eside eshalofini ngokuvamile sinomswakama ongaphansi kuka-30%, okuholela ekubunjweni okomile. Isikhathi saso seshalofini sivame ukuba phakathi kwenyanga eyodwa kuya kweziyisithupha. Kufanele sigcinwe endaweni eyomile, epholile ekamelweni lokushisa, kude namazinga okushisa aphezulu kanye nokukhanya kwelanga okuqondile. Akunconywa ukusigcina esiqandisini ukuze sivimbele ukuthi singabi mdala futhi sithinte ukunambitheka kwaso. Kufanele sidliwe ngokushesha ngangokunokwenzeka phakathi nesikhathi saso seshalofini. Isinkwa sikakolweni esiphelele esihlala isikhathi esifushane eshalofini sinomswakama ophezulu, ngokuvamile sihlala izinsuku ezintathu kuya kweziyi-7. Sigcina umswakama kahle futhi sinambitheka kangcono, ngakho-ke kungcono ukusithenga nokusidla ngokushesha.
- Ukusetshenziswa kwesayensi
Uma udla isinkwa sikakolweni esiphelele, kufanele unake amaphuzu amathathu alandelayo:
1) Kancane Kancane Ukuzivumelanisa Nokunambitheka Kwayo
Uma usaqala ukudla isinkwa sikakolweni esiphelele, ungakhetha kuqala umkhiqizo onokuqukethwe okuphansi kukafulawa kakolweni. Ngemva kokujwayela ukunambitheka, ungashintsha kancane kancane uye emikhiqizweni enokuqukethwe okuphezulu kukafulawa kakolweni. Uma abathengi bewazisa kakhulu umsoco wesinkwa sikakolweni esiphelele, bangakhetha imikhiqizo enokuqukethwe kukafulawa kakolweni okungaphezu kuka-50%.
2) Ukusetshenziswa Okumaphakathi
Ngokuvamile, abantu abadala bangadla amagremu angu-50 kuya kwangu-150 okudla okusanhlamvu okuphelele njengesinkwa sikakolweni esigcwele ngosuku (kubalwa ngokusekelwe kokuqukethwe kokusanhlamvu okuphelele/ufulawa kakolweni okuphelele), kanti izingane kufanele zidle inani elincishisiwe ngokulinganayo. Abantu abanekhono lokugaya ukudla elibuthakathaka noma izifo zesimiso sokugaya ukudla banganciphisa kokubili inani kanye nemvamisa yokusetshenziswa.
3) Inhlanganisela Efanele
Uma udla isinkwa sikakolweni esiphelele, kufanele uqaphele ukusihlanganisa ngokufanele nezithelo, imifino, inyama, amaqanda, kanye nemikhiqizo yobisi ukuqinisekisa ukudla okunomsoco okulinganiselayo. Uma kuvela izimpawu ezifana nokuqunjelwa noma isifo sohudo ngemva kokudla isinkwa sikakolweni esiphelele, noma uma umuntu ene-allergy ku-gluten, kunconywa ukuthi agweme ukusisebenzisa.
Isikhathi sokuthunyelwe: Jan-02-2025