Lapho umuntu ecabanga ngesinkwa, umuntu uyasifaka ngaphandle kokubheka ukuthi kungaba umlingani wezidlo noma ukudla okunempilo. Empeleni, lokhu akulona iqiniso ngaso sonke isikhathi. Isinkwa singafakwa ekudleni okunekhalori eliphansi inqobo nje uma ukhetha okulungile. Ngokusobala, uma inhloso ukukhetha isinkwa esinekhalori eliphansi, lapho-ke kufanele uzigweme lezo kufakiwe kakhulu. Kungcono ukhethe lezi sandwich ezihlwabusayo ukususa i-whim, njengaleyo enhle kakhulu isinkwa sobungani, noshizi, ubhekeni nama chives ngaphakathi!
Asikwazi ukukhuluma kalula "ngesinkwa", kodwa ngezinhlobo ezahlukahlukene zesinkwa, ngoba sinjalo itholakala ezinhlotsheni eziningi. Ukukusiza ukuthi uthole okwengeziwe ngezimpawu zesinkwa, sihlanganise ukukhethwa kwezigaba ezahlukene. Ngemuva kwalokho, sabheka amakhalori ohlobo ngalunye.
Ohlwini lwethu, uzothola ezinye zefayela le- izindlela ezilula, ithandwa kakhulu futhi yaziwa yibo bonke, nabanye kancane wafuna futhi evela phesheya, kepha manje ezitholakala ngokuqhubekayo ematafuleni ethu.
Ekugcineni, ungathola uchungechunge lwezeluleko ukukhetha ngokucophelela nangokunembile uhlobo lwesinkwa olulungele wena, ikakhulukazi uma ungafuni ukubeka engcupheni ukuthatha umthamo owedlulele wamafutha noma izithasiselo ezingezona ezemvelo.
Nazi ezinye izibalo ezizokusiza uthole indlela yakho ezungeze amakhalori ezinhlobo ezahlukahlukene zesinkwa:
Izinhlobo zakudala zesinkwa
Isinkwa sendabuko: 230 kcal
Isinkwa se-Rye: 230 kcal
Isinkwa esisanhlamvu sonke: 235 kcal
Isinkwa sezwe: 245 kcal
Isinkwa sokudla: 250 kcal
I-Ciabatta : 272 kcal
Isinkwa seSesame: 255 kcal
Isinkwa segatsha: 260 kcal
Isinkwa sePoppy: 265 kcal
Isinkwa sefilakisi: 285 kcal
Isinkwa sikabhekilanga: 300 kcal
Izinhlobo zesinkwa esigxishiwe
Isinkwa esomisiwe: 288 kcal
Isinkwa somnqumo: 308 kcal
I-Focaccia: 349 kcal
Isinkwa samakhiwane: 350 kcal
Izinhlobo zesinkwa ezithambile futhi ezimnandi
I-pan yesekethe ehlanganisiwe: 230 kcal
Isinkwa seBrioche: 270 kcal
Isinkwa sebhokisi elimhlophe, sakudala: 275 kcal
Umqhekeki: 280 kcal
Isinkwa se i-hamburger: 296 kcal
Ubisi LwamaSandwich: 366 kcal
AmaRusks kanye ne-toast
I-toast ephelele: 370 kcal
Ubhontshisi obudala : 415 kcal
Ama-rusks aphelele: 370 kcal
Ama-rusks akudala: 388 kcal
Isinkwa saseSweden: 400 kcal
Les pains abafokazi
Isinkwa esisanhlamvu sonke (Isinkwa saseJalimane): 226 Kcal
Isinkwa esingenamvubelo : 255 kcal
I-Pumpernickel (Isinkwa sikarye saseJalimane): 270 Kcal
I-baguette emhlophe: 270 kcal
Isinkwa sePita: 275 kcal
Isinkwa "seLumberjack" (Isinkwa saseFrance esibizwa ngokuthi "ubuhlungu bûcheron") 255 Kcal
blini (Ama-scones aseJalimane): 323 Kcal
amathiphu:
Ngaso sonke isikhathi khetha izinkwa ngokulungiselela okuphelele kunokudla okudala, ngokuqondene nesinkwa okuthiwa simhlophe: uma sinjalo kucwengisisiwe, njenge-baguette emhlophe, isinkwa siphelelwa umsoco waso oyinhloko. Imayelana ne- vitamin, of the fiber kanye nonkulunkulu usawoti wamaminerali. Isinkwa esiphelele, esenziwe ngempuphu efana ne-rye, isipelingi noma i-kamut, sizokwanelisa ngokwengeziwe ngombono wokudla okunempilo.
Ukunakwa izengezo ezicebile ngama-lipids, ngesimo soshizi, ubhekeni, amantongomane, noma ezinye izithako ezihlwabusayo - izinhlobo zezinkwa ezifakiwe zinomkhuba omubi wokuba kakhulu amakhalori aphezulu kuqhathaniswa nezendabuko.
Ngaphezu kwalokho, imigomo yokudla okunempilo kwama-rusks nezinye izinhlobo zamabhisikidi kufanele ihlolwe ngokucophelela isinkwa samasemishi: kusetshenzwe kakhulu, kuqukethe i-grassi leso sinkwa esidala asiqukethe ngokwemvelo, kanye nezinye eziningi izithasiselo futhi a ikakhulukazi izinga eliphezulu likasawoti.
Indlela engcono kakhulu yokuqiniseka ngama-calories esinkwa osizosidla kwenze ekhaya: ngokwenza njalo, bazokwazi kahle zonke izithako owawuyilungiselelaNgeke zibe khona izimanga ngokwamafutha noma izithasiselo ezingeziwe.
