Isinkwa sinomlando omude wokudliwa futhi sitholakala ngezinhlobonhlobo eziningi. Ngaphambi kwekhulu le-19, ngenxa yokulinganiselwa kobuchwepheshe bokugaya, abantu abavamile babekwazi ukudla isinkwa sikakolweni esenziwa ngokuqondile ngofulawa kakolweni. Ngemuva kweNguquko Yesibili Yezimboni, ukuthuthuka kwezobuchwepheshe obusha bokugaya kwaholela ekutheni isinkwa esimhlophe kancane kancane sithathe indawo yesinkwa sikakolweni njengokudla okuyisisekelo. Eminyakeni yamuva, ngokuqwashisa okuphakeme kwezempilo komphakathi jikelele kanye namazinga okuphila athuthukisiwe, isinkwa sikakolweni, njengommeleli wokudla okusanhlamvu okuphelele, siye sabuyela empilweni yomphakathi futhi sathola ukuthandwa. Ukuze usize abathengi ukuthi bathenge ngendlela efanele futhi badle isinkwa sikakolweni ngokwesayensi, amathiphu okusebenzisa alandelayo anikeziwe.
- Isinkwa sikakolweni siwukudla okubilile okunofulawa kakolweni njengesithako sako esiyinhloko
1) Isinkwa sikakolweni sisho ukudla okubilile okuthambile nokumnandi okwenziwa ikakhulukazi ngofulawa kakolweni, ufulawa kakolweni, imvubelo, namanzi, okunezithako ezengeziwe ezifana nobisi lwempushana, ushukela, nosawoti. Inqubo yokukhiqiza ihlanganisa ukuxuba, ukuvutshelwa, ukubunjwa, ukufakazela nokubhaka. Umehluko oyinhloko phakathi kwesinkwa sikakolweni nesinkwa esimhlophe usezithakweni zakho eziyinhloko. Isinkwa sikakolweni ngokuyinhloko senziwa ngofulawa kakolweni, ohlanganisa i-endosperm, igciwane, kanye ne-bran kakolweni. Ufulawa kakolweni unothile nge-fiber yokudla, amavithamini B, izakhi zokulandelela, nezinye izakhi. Kodwa-ke, igciwane kanye ne-bran kufulawa kakolweni ophelele kuvimbela ukuvutshelwa kwenhlama, okuholela kusayizi wesinkwa esincane kanye nokuthungwa okumaholo. Ngokuphambene, isinkwa esimhlophe senziwa ngokuyinhloko ngofulawa kakolweni ocolisisiwe, ohlanganisa ikakhulukazi i-endosperm kakolweni, enenani elincane legciwane kanye ne-bran.
I-2) Ngokusekelwe ekuthunjweni nasezithakweni, isinkwa sikakolweni singahlukaniswa sibe isinkwa sikakolweni esithambile, isinkwa sikakolweni esiqinile, nesinkwa sikakolweni esinandisiwe. Isinkwa sikakolweni esithambile sinezimbobo zomoya ezisatshalaliswe ngokulinganayo, futhi ithosi likakolweni liwuhlobo oluvame kakhulu. Isinkwa sikakolweni esiqinile sinoqweqwe oluqinile noma oluqhekekile, oluthambile ngaphakathi. Ezinye izinhlobo zifafazwa ngembewu ye-chia, imbewu yesesame, imbewu kabhekilanga, amantongomane kaphayini, nezinye izithako ukuze kuthuthukiswe ukunambitheka nokudla. Isinkwa sikakolweni esinambitheka sihlanganisa ukufaka izithako ezifana nokhilimu, amafutha adliwayo, amaqanda, inyama eyomisiwe, ukhokho, ujamu nokunye ebusweni noma ngaphakathi enhlama ngaphambi noma ngemva kokubhaka, okuholela ekunambithekeni okuhlukahlukene.
- Ukuthenga Okunengqondo Nesitoreji
Abathengi bayelulekwa ukuthi bathenge isinkwa sikakolweni ngamabhikawozi asemthethweni, izitolo ezinkulu, izimakethe, noma izinkundla zokuthenga, banake amaphuzu amabili alandelayo:
1) Hlola Uhlu Lwezithako
Okokuqala, hlola inani likafulawa kakolweni owengeziwe. Njengamanje, imikhiqizo emakethe ethi isinkwa sikakolweni esiphelele iqukethe ufulawa kakolweni osuka ku-5% kuya ku-100%. Okwesibili, bheka isikhundla sikafulawa kakolweni ophelele ohlwini lwezithako; uma iphezulu, iphezulu okuqukethwe kwayo. Uma ufuna ukuthenga isinkwa sikakolweni esinofulawa kakolweni ophezulu, ungakhetha imikhiqizo lapho ufulawa kakolweni uwukuphela kwesithako se-cereal noma ubalwe kuqala ohlwini lwezithako. Kubalulekile ukuqaphela ukuthi awukwazi ukwahlulela kuphela ukuthi isinkwa sikakolweni esisekelwe embala waso.
2) Isitoreji Esiphephile
Isinkwa sikakolweni esinempilo yeshelufu ende ngokuvamile sinomswakama ongaphansi kuka-30%, okuholela ekomeni. Isikhathi seshelufu salo ngokuvamile sisukela ezinyangeni ezi-1 kuye kweziyisi-6. Kufanele igcinwe endaweni eyomile, epholile ekamelweni lokushisa, kude nokushisa okuphezulu nokukhanya kwelanga okuqondile. Akunconywa ukuyibeka esiqandisini ukuvimbela ukuthi ingadala futhi iphazamise ukunambitheka kwayo. Kufanele idliwe ngokushesha ngangokunokwenzeka phakathi nesikhathi sayo seshalofu. Isinkwa sikakolweni esineshelufu emfishane sinomswakama ophezulu, ngokuvamile othatha izinsuku ezi-3 kuye kweziyi-7. Inokugcina umswakama omuhle kanye nokunambitheka okungcono, ngakho-ke kungcono ukuyithenga futhi uyidle ngokushesha.
- Ukusetshenziswa kwesayensi
Lapho udla isinkwa sikakolweni, kufanele kuqashelwe amaphuzu amathathu alandelayo:
1) Kancane Kancane Zivumelanise Ukunambitheka Kwayo
Uma usaqala ukudla isinkwa sikakolweni, ungase uqale ukhethe umkhiqizo onokuqukethwe okuphansi kukafulawa kakolweni. Ngemuva kokujwayela ukunambitheka, ungashintsha kancane kancane emikhiqizweni enokuqukethwe okuphezulu kofulawa kakolweni. Uma abathengi bekwazisa umsoco wesinkwa sikakolweni kakhulu, bangakhetha imikhiqizo enofulawa kakolweni ongaphezu kuka-50%.
2) Ukusetshenziswa Okumaphakathi
Ngokuvamile, abantu abadala bangadla amagremu angu-50 kuya kwangu-150 okudla okusanhlamvu okuphelele njengesinkwa sikakolweni ngosuku (kubalwa ngokusekelwe kokuqukethwe okusanhlamvu/ufulawa kakolweni wonke), futhi izingane kufanele zidle inani elincishisiwe ngokulinganayo. Abantu abanekhono elibuthakathaka lokugaya noma izifo zesistimu yokugaya banganciphisa kokubili inani kanye nemvamisa yokusetshenziswa.
3) Inhlanganisela efanele
Lapho udla isinkwa sikakolweni, kufanele kuqashelwe ukusihlanganisa ngokunengqondo nezithelo, imifino, inyama, amaqanda, nemikhiqizo yobisi ukuze kuqinisekiswe ukudla okunomsoco. Uma izimpawu ezinjengokuqunjelwa noma isifo sohudo zenzeka ngemva kokudla isinkwa sikakolweni, noma uma umuntu engezwani ne-gluten, kutuswa ukuba ugweme ukudla.
Isikhathi sokuthumela: Jan-02-2025