Kodi Mkate Wa Rye Ndi Wathanzi?

Zamkati

• Zosiyanasiyana
• Mfundo zokhudza thanzi
• Zopindulitsa zaumoyo
• Zikhoza kusintha thanzi la mtima
• Itha kuthandiza kuwongolera shuga
• Thandizani thanzi labwino
• Kukuthandizani kuti mukhalebe odzaza kwanthawi yayitali
• Zopindulitsa zina
• Zowonongeka za mkate wa rye
• Momwe mungapangire mkate wa rye
• Mfundo yofunika

Mkate wa rye umakhala ndi utoto wakuda komanso wolimba, kukoma kwapakale kuposa buledi wokhazikika ndi tirigu, ndichifukwa chake anthu ambiri amasangalala nawo.

Kuphatikiza apo, adalumikizidwa ndi maubwino angapo azaumoyo, kuphatikiza kuwongolera shuga bwino komanso thanzi lam'mimba ndi chimbudzi.

Nkhaniyi ikufotokoza zakudya zopatsa thanzi komanso zopindulitsa pa mkate wa rye.

Zosiyanasiyana

Mkate wa rye umapangidwa ndi kuphatikiza ufa wa rye ndi mbewu za rye (Mbewu zotsekemera).

Zimabwera m'njira zingapo, kutengera kuphatikiza komwe kumagwiritsidwa ntchito, kuphatikiza:

• Mkate wa rye wowala. Mitunduyi imapangidwa ndi ufa wa rye woyera wokha, womwe umachokera ku nthaka rye tirigu endosperm - pachimake pa njere za rye.
• Mkate wa rye wakuda. Mtundu uwu umapangidwa kuchokera ku mbewu zonse za rye. Nthawi zina, ufa wa rye wakuda umapangidwa kuchokera ku ufa woyera wa rye womwe umakhala ndi ufa wa cocoa, khofi wamphindi, kapena molasses.
• Mkate wa rye wa Marbled. Izi zimapangidwa kuchokera ku mtanda wonyezimira komanso wakuda wophikidwa pamodzi. Nthawi zina, mtanda wa rye wakuda umapangidwa ndi mtanda wopepuka wa rye womwe umakhala ndi utoto wa cocoa, khofi wamphindi, kapena molasses.
• Mkate wa Pumpernickel. Mkatewu umapangidwa ndi nyemba zamphesa za rye.

Ku United States, buledi wopepuka komanso wamdima wamalonda amakonda kupangidwa limodzi ndi ufa wa tirigu.

Poyerekeza ndi mkate wamba wa tirigu, mkate wa rye umakhala wolimba komanso wakuda kwambiri ndipo umakhala ndi kukoma kwamphamvu, kowawa koma kwapadziko lapansi.

Ufa wa rye uli ndi gluteni wochepa kuposa ufa wa tirigu, nchifukwa chake mkate umakhala wolimba kwambiri ndipo sukukwera kwambiri ngati buledi wokhazikika wa tirigu.

Komabe, popeza kuti imakhalabe ndi gluteni, siyabwino kwa anthu omwe ali ndi matenda a leliac kapena chidwi cha gluten.

Mikate ya rye imapangidwa ndi kuphatikiza ufa wa rye ndi tirigu, kutengera mtundu wa mkate. Zimakhala zowirira, zakuda kwambiri, ndipo zimakonda kwambiri kuposa mikate yoyera komanso tirigu wamba.

Mfundo zokhudza thanzi

Mkate wa rye uli ndi michere yambiri ndipo umakhala ndi michere yambiri.

Izi zati, mawonekedwe enieniwo amadalira kuchuluka kwa ufa wa rye womwe wagwiritsidwa ntchito, ndi buledi wakuda wakuda wokhala ndi ufa wambiri wa rye kuposa mitundu yopepuka.

Pafupifupi, chidutswa chimodzi (32 magalamu) a mkate wa rye umapereka zakudya zotsatirazi ():

• Ma calories: 83
• Mapuloteni: 2.7 magalamu
• Ma carbs: 15.5 magalamu
• Mafuta: 1.1 magalamu
• CHIKWANGWANI: 1.9 magalamu
• Selenium: 18% ya Daily Value (DV)
• Thiamine: 11.6% ya DV
• Manganese: 11.5% ya DV
• Riboflavin: 8.2% ya DV
• Niacin: 7.6% ya DV
• Vitamini B6: 7.5% ya DV
• Mkuwa: 6.6% ya DV
• Chitsulo: 5% ya DV
• Zolemba: 8.8% ya DV

Mkate wa Rye umakhalanso ndi zinc, pantothenic acid, phosphorous, magnesium, calcium, ndi micronutrients ina.

Poyerekeza ndi buledi wokhazikika, monga woyera ndi tirigu wathunthu, mkate wa rye umakhala ndi michere yambiri ndipo umapatsa micronutrients yambiri, makamaka mavitamini a B (,,).

Kuphatikiza apo, kafukufuku wasonyeza kuti mkate wa rye weniweni umakhala wochuluka kwambiri ndipo umakhudza shuga m'magazi pang'ono kuposa mikate yoyera ndi tirigu (,).

Mkate wa rye uli ndi michere yambiri, makamaka mavitamini ndi mavitamini a B. Itha kukhala yodzaza kwambiri ndikukhudzanso magawo ashuga yamagazi pang'ono kuposa mikate yoyera kapena tirigu.

Zopindulitsa zaumoyo

Kudya mkate wa rye kungapindulitse thanzi lanu m'njira zingapo.

Zikhoza kusintha thanzi la mtima

Kuwonjezera mkate wa rye pazakudya zanu kumatha kusintha magawo angapo azaumoyo wamtima, popeza kafukufuku adalumikiza kuti umadya mpaka kuchepa kwa matenda amtima.

Mwachitsanzo, kafukufuku wamasabata asanu ndi atatu mwa anthu 40 adayerekezera zovuta zakudya 20% ya zopatsa mphamvu zawo tsiku lililonse kuchokera ku rye kapena mkate wa tirigu wamafuta am'magazi.

Ofufuza apeza kuti buledi wa rye anali wothandiza kwambiri pochepetsa cholesterol mwa amuna kuposa mkate wa tirigu ndikuchepetsa cholesterol chonse cha LDL (bad) mpaka 14% ndi 12%, motsatana ().

Izi zimachitika chifukwa cha mkate wosungunuka wambiri wa mkate wa rye, mtundu wa ulusi wosagayika womwe umapanga chinthu chonga gel mu njira yanu yogaya chakudya ndipo chitha kuthandiza kuchotsa mafuta ampweya wa cholesterol m'magazi ndi thupi lanu.

Kafukufuku wasonyeza kuti kudya kosungunuka kwanthawi zonse kumalumikizidwa ndi kuchepa kwa 5-10% kwamafuta onse a cholesterol ya LDL (yoyipa) m'milungu yochepa ya 4 ().

Itha kuthandiza kuwongolera shuga

Kuchepetsa shuga m'magazi ndikofunikira kwa aliyense, makamaka anthu omwe ali ndi matenda a shuga amtundu wachiwiri komanso omwe sangatulutse insulini yokwanira, mahomoni omwe amayendetsa shuga m'magazi.

Mkate wa rye uli ndi mikhalidwe ingapo yomwe ingathandize kuchepetsa magazi ().

Pongoyambira, imakhala ndi michere yambiri yosungunuka, yomwe imathandizira kuchepetsa chimbudzi ndi kuyamwa kwa ma carbs ndi shuga kudzera munjira yogaya, zomwe zimapangitsa kuti pang'onopang'ono shuga wambiri wamagazi ().

Mkate wa Rye umakhalanso ndi mankhwala a phenolic, monga ferulic acid ndi caffeic acid, zomwe zingachedwetse kutulutsa shuga ndi insulini m'magazi, ndikuthandizanso kuwongolera shuga m'magazi ().

Mwachitsanzo, kafukufuku wamkulu mwa achikulire 21 athanzi adapeza kuti kudya chakudya chamadzulo chopangira rye ndi wowonjezera wowonjezera wowonjezera kunathandizira kuchepetsa kutulutsa kwa shuga ndi insulini m'magazi. Kuphatikiza apo, idakulitsa kuchuluka kwamahomoni okhutitsa, omwe amapangitsa kuti anthu azikhala ndi nthawi yayitali ().

Komabe, rye wamba sichinakhudze kwambiri kuchuluka kwa shuga m'magazi, ngakhale zidakulitsa kudzaza ().

Thandizani thanzi labwino

Mkate wa rye ungakuthandizeni kuti mukhale ndi thanzi labwino m'njira zosiyanasiyana.

Choyamba, ndi gwero labwino la fiber, lomwe lingathandize kuti matumbo anu azikhala okhazikika. CHIKWANGWANI chosungunuka chimayamwa madzi, ndikuthandizira chimbudzi kukhala chachikulu komanso chofewa, kuti chikhale chosavuta kudutsa ().

M'malo mwake, kafukufuku wina mwa akulu 51 omwe ali ndi kudzimbidwa adati mkate wa rye unali wothandiza kwambiri kuposa mkate wonse wa tirigu ndi mankhwala otsegulira mankhwala othetsera kudzimbidwa, osakumana ndi zovuta ().

Kafukufuku wina wasonyeza kuti chakudya cha mkate cha rye chimatha kukweza mafuta ochepa amtundu wamafuta monga butyrate m'magazi anu.

Mafuta amchere amtunduwu amalumikizidwa ndi maubwino osiyanasiyana, kuphatikiza kuchepa thupi, kutsika kwa magazi m'magazi, komanso chitetezo ku khansa ya m'matumbo (,,).

Kukuthandizani kuti mukhalebe odzaza kwanthawi yayitali

Kafukufuku wochuluka wasonyeza kuti mkate wa rye umadzaza modabwitsa (,,).

Izi zikhoza kukhala chifukwa zimakhala ndi zowonjezera zowonjezera, zomwe zingakuthandizeni kuti mukhale okhutira kwa nthawi yayitali (,,).

Mwachitsanzo, kafukufuku omwe adatenga nawo gawo pa 41 adapeza kuti omwe adadya mkate wa rye wathunthu amadzimva kuti ndi okhuta ndipo amadya zopatsa mphamvu pang'ono tsiku lotsatira kuposa anthu omwe adadya mkate wa tirigu woyengedwa ().

Zopindulitsa zina

Kupatula pa zomwe zalembedwa pamwambapa, mkate wa rye umaperekanso zabwino zina zathanzi.

Ngakhale amathandizidwa ndi maphunziro ochepa komanso maumboni ofooka, amaphatikizapo izi:

• Zitha kuchepetsa kutupa. Kafukufuku waumunthu adalumikiza kudya kwa mkate wa rye kutsitsa zotupa, monga interleukin 1 beta (IL-1β) ndi interleukin 6 (IL-6) ().
• Titha kuteteza ku khansa zina. M'maphunziro aumunthu ndi kuyesa-kuyesa, kudya rye kumalumikizidwa ndi kuchepa kwa khansa zingapo, kuphatikizapo prostate, colorectal, ndi khansa ya m'mawere (,,,).

Mkate wa rye umalumikizidwa ndi zabwino zambiri zomwe zingakhalepo ndi thanzi, kuphatikiza kuchepa thupi, kuchepa kwamatenda, kuwongolera shuga bwino, komanso thanzi la mtima komanso kugaya chakudya.

Zowonongeka za mkate wa rye

Ngakhale mkate wa rye nthawi zambiri umakhala wathanzi, ukhoza kukhala ndi zovuta zina, kuphatikizapo:

• Muli zotsutsana. Mkate wa rye, makamaka mitundu yopepuka, imakhala ndi phytic acid, mankhwala osakaniza omwe angalepheretse kuyamwa kwa mchere monga chitsulo ndi zinc kuchokera pachakudya chomwecho. Komabe, mankhwala osokoneza bongo sakhala nkhaŵa kwa anthu omwe amatsatira zakudya zabwino (25).
• Zingayambitse kuphulika. Rye imakhala ndi fiber komanso gluten, zomwe zingayambitse kuphulika kwa anthu omwe amazindikira mankhwalawa.
• Zosayenera kudya zakudya zopanda thanzi. Mkate wa rye umakhala ndi gluten, zomwe zimapangitsa kuti zisakhale zoyenera kwa anthu omwe amadya zakudya zopanda thanzi, monga omwe ali ndi matenda a leliac.
• Mutha kukhala ndi shuga wowonjezera. M'madera ena padziko lapansi, mkate wa rye umakhala ndi shuga wowonjezera wowonjezera kukoma kwawo. Shuga wowonjezera ndi wopanda thanzi ndipo amatha kuwonjezera ma calories osafunikira pazakudya zanu.

Mkate wa rye uli ndi zovuta zingapo. Ndizosayenera kudya zakudya zopanda thanzi, zingayambitse kuphulika, zingakhale ndi shuga wowonjezera, ndipo zimakhala ndi mankhwala osakaniza monga phytic acid, omwe angakhudze kuyamwa kwa mchere.

Momwe mungapangire mkate wa rye

Mkate wa rye watsopano ukhoza kupangidwa kunyumba ndi zinthu zochepa zokha.

Zosakaniza ndi magawanidwe otsatirawa amagwiritsidwa ntchito popanga buledi wopepuka:

• 1.5 supuni ya tiyi ya yisiti yowuma nthawi yomweyo
• Makapu 1.5 (375 ml) amadzi ofunda
• Supuni 1 ya mchere
• Makapu 1.5 (200 magalamu) a ufa wa rye
• Makapu 1.5 (200 magalamu) a ufa wathunthu
• Supuni 1 ya mbewu za caraway (zosankha)

Nayi mwachidule momwe mungapangire mkate wa rye:

1. Sakanizani yisiti, mchere, ufa wa rye, ufa wa tirigu, ndi madzi m'mbale. Ufa wa rye ndiwouma kwambiri, ndiye kuti mutha kuwonjezera madzi ngati mtandawo ukuwoneka wouma kwambiri. Knead mpaka yosalala. Dziwani kuti mtanda wa rye suli ngati kasupe ngati mtanda wa tirigu.
2. Ikani mtandawo m'mbale yopaka mafuta pang'ono, ndikuphimba ndikulumikiza, ndipo mulole mtandawo ukwere mpaka utakula kawiri. Izi zimatenga maola 1-2.
3. Chotsani mtandawo mu mphikawo ndi kuwupanga kukhala buledi wosalala. Ngati mukufuna kuwonjezera nthanga za caraway, onjezerani izi.
4. Ikani mtandawo pachitini chopaka mafuta pang'ono, ndikuphimba ndi zokutira, ndipo mulole kuti unyuke mpaka utakhazikika kawiri, zomwe zimatenga maola 1-2.
5. Sakanizani uvuni ku 425 ° F (220 ° C). Tsegulani mkate, pangani pang'ono ndi mpeni, kenako muuphike kwa mphindi 30 kapena mpaka mdima.Chotsani mkatewo ndikukhala pampando wozizira kwa mphindi 20 musanatumikire.

Mkate wa rye ndi wosavuta kupanga kunyumba. Ingotsatirani ndondomekoyi pamwambapa ndikupatseni kachidutswa kakang'ono ka mkate wopangidwa ndi rye.

Mfundo yofunika

Mkate wa rye ndi njira yabwino kwambiri yopanda mkate wachizungu ndi tirigu wokhazikika.

Ngakhale itha kuyambitsa kutupira kwa anthu osazindikira ndipo mitundu ina itha kudzazidwa ndi shuga wowonjezera, imatha kupindulitsa.

Lili ndi michere yambiri ndi michere - makamaka mavitamini a B - ndipo amalumikizidwa ndi maubwino azaumoyo, monga kuchepa thupi, kuwongolera shuga bwino, komanso kukhala ndi thanzi labwino pamtima ndi m'mimba.

Kuphatikiza apo, ndizosavuta kuyika pazakudya zanu m'malo mwa mikate yoyera kapena tirigu wamba ndipo zimatha kupangidwa mosavuta kunyumba.