Fumana iiNzuzo zeMpilo zePita Bread

Ngaba isonka sepita sinokuba yinto enokwenzeka kubantu abazama ukutya ngokusempilweni?

Isonka sePita

Isonka sePita sisonka esinegwele esinegwele esingqukuva esenziwe ngomgubo wengqolowa. Xa ubhaka, intlama ijika ibe ngamacandelo amabini. Ezi zingqimba zenza ipokotho enokuthi izaliswe yimifuno, inyama, okanye iiprotheni zemifuno. Isonka se-pita sibonelela ngezibonelelo zempilo ngenxa yokubala kwayo okuphantsi kwecarbohydrates, isixa sezondlo kwinkonzo enye, kunye nokusetyenziswa komgubo wengqolowa.

isondlo

Ulwazi lwesondlo kwisonka esinye se-pita yi-39 grams. (ISebe lezoLimo lase-US ngo-2021)

• Iicarbohydrates - 17 grams
• Amafutha - 0.998 grams
• Iiprotheni - 4.02 grams
• Ifayibha - 1.99 grams
• Isodium - 120 milligrams
• Iiswekile - 0 grams
• Iikhalori - 90.1

I-carbohydrate

• Ubalo lwekhabhohayidrethi kwisonka sepita yi-17 grams ngokuphakelwa okanye ngaphezulu kancinci inani le-carb enye - i-15 grams, esetyenziselwa ukucwangcisa ukutya kubantu abanesifo seswekile.
• Isonka esinga-keto sijikeleze i-20 grams ye-carbohydrates ngokuphakwa okanye isilayi.
• Isonka se-pita sinesibalo esisezantsi se-carbohydrate kunezonka ezininzi.

Amafutha

• Izonka ze-pita azinamafutha kakhulu.
• Amafutha e-lipid apheleleyo angaphantsi kwe-2 grams, kuphela i-2% yexabiso lemihla ngemihla elicetyiswayo okanye i-RDA.
• Isonka asinayo i-acids enamafutha okanye i-trans okanye i-saturated fat.

protein

• Iigram ezine zeprotheyini zikwinkonzo enye yepita yesonka.
• Umxholo weprotheyini ufumaneka kumgubo wengqolowa.

Iivithamini kunye neMinerals

Ezinye iiminerali kwisonka sepita ziquka:

• I-calcium, kunye ne-60.1 milligrams ngokukhonza.
• I-ayoni ene-1.08 milligrams kwinkonzo nganye - inceda umzimba ukuba wenze i-hemoglobin, iprotheyini kwiiseli ezibomvu zegazi ezithwala i-oksijini esuka emiphungeni. (Iziko leSizwe lezeMpilo, ngo-2023)
• Isodium ene-120 milligrams.
• Ngokutsho kwe-Federal Drug Administration, eli lixabiso eliphantsi le-sodium. Nangona kunjalo, abantu ngabanye kufuneka bahlale beqaphela ukutya kwe-sodium kwaye banciphise ukuba bangabi ngaphezu kwe-2,300 milligrams ngosuku.
• Umntu omdala oqhelekileyo udla malunga ne-3,400 milligrams ye-sodium ngosuku. (Ulawulo lokutya kunye neziyobisi, ngo-2022)

Calories

• Isitya esinye se-pita isonka sineekhalori ezingama-90.
• Isonka se-pita sesandwich sineekhalori ezimbalwa kunezilayi ezibini zesonka esiqhelekileyo.

benefits

Izibonelelo zempilo ezinokuthi zibekho ziquka oku kulandelayo:

Amanqanaba eGlucose athotyiwe

• Ingqolowa epheleleyo inokuba luncedo kumanqanaba eglucose.
• I-American Diabetes Association icebisa ukuba ukukhetha isonka esineenkozo zengqolowa epheleleyo, njengesonka sepita, endaweni yesonka esimhlophe, kunokusebenza ukugcina amanqanaba eswekile yegazi ukuba angaqhubi. (Umbutho wesifo seswekile waseMelika ngo-2024)

Inkxaso yokugaya

• Isiqulatho sefayibha yesonka se-pita esipheleleyo sinokunceda inkqubo yokugaya ngokulawula ukuhamba kwamathumbu.
• Iicarbohydrates ezintsonkothileyo zetyiswa kancinane kunecarbohydrates elula, zigcina umzimba ugcwele ixesha elide kwaye zinceda ekulawuleni ubunzima. (Harvard Health 2022)

Umthombo weProtheyini

• Isonka se-pita sinika isixa esisempilweni seprotheyini.
• Ukutya kuqulethe malunga ne-8% yeprotheyini.
• Ukutya isixa esifanelekileyo seprotheyini kunceda ekulungiseni izihlunu. (Harvard Health 2024)

Utywala

Ukwaliwa okukhulu okanye ukunganyamezeli kunokubangela ukuba abantu bagqithise isonka. Oko abantu ngabanye kufuneka bayazi.

Izifo zeCeliac

• Isifo seCeliac sisifo sofuzo esizimelayo esenzeka kubantu abaxhomekeke kwimfuza.
• Abantu abanesifo abanakukwazi ukuginya i-gluten-iprotheni efumaneka kwingqolowa-enokukhokelela kumonakalo omncinci wamathumbu.
• Abantu abafumana ubunzima besisu xa besitya ingqolowa kufuneka badibane nengcali yezempilo ukuze bavavanywe. (Isiseko seSifo seCeliac ngo-2023)

Ukwalana kwengqolowa

• Ukuxhatshazwa kwengqolowa kunokulinganisa iimpawu zesifo se-celiac, kodwa zizinto ezihlukeneyo.
• Ukwaliwa kwenzeka xa umzimba uvelisa izilwa-buhlungu kwiiproteni zengqolowa.
• Iimpawu ziquka i-anaphylaxis, ukudumba kunye nokurhawuzelelwa ngumlomo, ukuxinana kweempumlo, intloko ebuhlungu, i-cramps, isicaphucaphu, ukugabha kunye nobunzima bokuphefumla. (IKholeji yaseMelika yeAllergy, Isifuba, kunye ne-Immunology 2024)
• Abantu abarhanela ukwaliwa yingqolowa kufuneka badibane nomboneleli wezempilo malunga novavanyo lokwaliwa.

Ukunganyamezeli kweGluten

• Ukunganyamezeli kweGluten kunokubangela iimpawu ezifanayo kwisifo se-celiac xa usitya iimveliso ezinegluten.
• Iimpawu ziquka ukuqunjelwa, iintlungu zesisu, ukuqhina, ukuqaqanjelwa kwamalungu, ukudinwa, inkungu yengqondo, kunye nokudakumba. (Isiseko seSifo seCeliac ngo-2023)

Ukulungiselela

Iinketho zokulungiselela isonka se-pita.

• Galela isonka kwiisosi okanye kwiidiphu.
• Sebenzisa isonka se-pita-pocket sandwiches kwaye uyigcwalise ngenyama kunye / okanye imifuno.
• Sika isonka kwaye ubhakele ii-pita chips.
• Sika isonka kwiibhubhu ezincinci kunye ne-toast njengenye indlela ye-croutons yeesaladi kunye neesobho.
• Grill i-pita isonka.

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Isifo seswekile kunye neentlungu zomqolo

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Ucaphulo

USDA. Isonka sePita. (2021). Isonka sePita. Ifunyenwe kwi fdc.nal.usda.gov/fdc-app.html#/food-details/2134834/nutrients

Iziko leSizwe lezeMpilo, iOfisi yezongezo zokutya. (2023). Intsimbi. Ifunyenwe kwi ods.od.nih.gov/factsheets/Iron-HealthProfessional/

Ulawulo lokutya kunye neziyobisi. (2022). Sodium kwisidlo sakho. Ifunyenwe kwi www.fda.gov/food/nutrition-education-resources-materials/sodium-your-diet

I-American Diabetes Association. (2024). Iintlobo zeecarbohydrates (Ukutya kunye neZondlo, uMba. diabetes.org/food-nutrition/understanding-carbs/types-carbohydrates

Impilo yeHarvard. (2022). IFayibha (Umthombo weSondlo, umba. www.hsph.harvard.edu/nutritionsource/carbohydrates/fiber/

Impilo yeHarvard. (2024). Iprotheyini (Umthombo weSondlo, umba. www.hsph.harvard.edu/nutritionsource/what-should-you-eat/protein/

Celiac Disease Foundation. (2023). Yintoni isifo se-celiac? (Malunga neSifo seCeliac, umba. celiac.org/about-celiac-disease/what-is-celiac-disease/

IKholeji yaseMelika yeAllergy, Isifuba, kunye ne-Immunology. (2024). Ingqolowa (Iimeko Zokwalana Nezinto, Umba. acaai.org/allergies/alergic-conditions/ukutya/wheat-gluten/