Yintoni iWhole Wheat Flour? Isikhokelo sokugqibela kwesi Sithako seMpilo

umbhali: Joost Nusselder, umbhali we-Essential Japanese meal planner cookbook cookbook Ukuhlaziywa ngoJuni 20, 2022

Ngokupheleleyo-uflawa wengqolowa (e-US) okanye umgubo we-wholemeal (e-UK) yinto engumgubo, isithako sokutya esisisiseko, esivela ngokusila okanye ukusila ukhozo olupheleleyo lwengqolowa, eyaziwa ngokuba yi-wheatberry.

Umgubo wengqolowa opheleleyo usetyenziselwa ukubhaka izonka kunye nezinye izinto ezibhakiweyo, kwaye uxutywe nomgubo okhanyayo "omhlophe" ongaxutywanga okanye ofakwe ibleach (ethe yanyangwa ngeearhente zokuthambisa umgubo ukubuyisela izondlo kumgubo omhlophe (ingakumbi ifayibha, iprotein). , kunye neevithamini), ukuthungwa, kunye nomzimba olahlekileyo kwi-milling kunye nokunye ukuqhutyelwa kwezinto ezigqityiweyo ezibhakiweyo okanye okunye ukutya (s).

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Umgubo Wengqolowa Opheleleyo: Ngakumbi KukuGqiba nje Koziinkozo ukuya kwiPowder

Umgubo wengqolowa unokwenziwa kwiindidi ezahlukeneyo zengqolowa, kuquka ingqolowa eqinileyo nethambileyo. Ingqolowa elukhuni iqhele ukusetyenziselwa umgubo wesonka, ngelixa ingqolowa ethambileyo isetyenziselwa umgubo wepastry. Umgubo wengqolowa unokwenziwa kwiintlobo ezahlukeneyo zengqolowa, njengengqolowa yasentwasahlobo okanye yasebusika.

Inkqubo yokwenza umgubo wengqolowa opheleleyo ibandakanya ukucola iinkozo zengqolowa ukwenza into engumgubo. Umgubo ongalungiswanga uye uxutywe kwaye ucolwe ukuvelisa umgubo we-wholemeal ogcina zonke izondlo ezixabisekileyo kunye nefayibha.

Yintoni equlathwe ngumgubo wengqolowa

Umgubo wengqolowa uqulethe i-bran, intsholongwane kunye ne-endosperm yokhozo lwengqolowa, nto leyo eyenza ukuba ibe nesondlo. Ingumthombo ocebileyo wefiber, iivithamini kunye neeminerali, kubandakanya:

• Ifayibha: Umgubo wengqolowa opheleleyo unefayibha engaphezulu kuneyomgubo ocoliweyo, onceda ukulawula ukucolwa kokutya kunye nokukhuthaza ukuziva uzele.
• Izondlo: Umgubo wengqolowa opheleleyo ngumthombo olungileyo weevithamini B, i-iron, kunye nezinc.
• Intsholongwane: Intsholongwane yinxalenye yokhozo lwengqolowa oluqulethe amafutha, iivithamini kunye neeminerali ezisempilweni.
• I-Bran: I-bran ngumaleko ongaphandle wokhozo lwengqolowa olutyebileyo kwifiber kunye nezondlo.

Wohluke Njani Umgubo Wengqolowa Owenziwe Ngayo KwiFlours Ecokisiweyo

Umgubo wengqolowa opheleleyo wahlukile kumgubo ocoliweyo ngeendlela ezininzi:

• Igcina izondlo: Umgubo wengqolowa opheleleyo ugcina zonke izondlo ezixabisekileyo kunye nefayibha ekhoyo ngokwendalo kwiinkozo zengqolowa.
• Hulled grain: Umgubo wengqolowa opheleleyo wenziwa ngeenkozo ezigobileyo, okuthetha ukuba ibran kunye nentsholongwane azisuswanga xa kusetyenzwa.
• Izondlo ezixabisekileyo: I-bran kunye nentsholongwane yengqolowa yengqolowa inezondlo ezixabisekileyo ezilahlekayo ngexesha lokusulungekiswa.
• Ubomi beshelufu: Umgubo wengqolowa opheleleyo unobomi obufutshane beshelufu kunomgubo ocolisisiweyo kuba uqulethe ioyile yendalo enokuthi ihambe ngokuhamba kwexesha.

Ukusetyenziswa okuqhelekileyo komgubo wengqolowa opheleleyo

Umgubo wengqolowa udla ngokusetyenziswa kwizinto ezibhakwayo, njengesonka, iimuffins, namaqebengwana. Isenokusetyenziswa njengento etyebisayo yeesuphu kunye neesosi.

Ubume, incasa, kunye nombala

Umgubo wengqolowa unencasa ethambileyo kunomgubo ocoliweyo kunye nombala omdaka kancinci ngenxa yobukho bebran kunye nentsholongwane. Ikwanayo ne-coarser texture kunomgubo ocoliweyo, onokuchaphazela ukuthungwa kwempahla ebhakiweyo.

Ukulinganisa Umgubo Wengqolowa Opheleleyo

Xa ulinganisa umgubo wengqolowa, kubalulekile ukuwukala kunokusebenzisa ikomityi yokumejarisha. Oku kungenxa yokuba umgubo wengqolowa uxinene kunomgubo ocoliweyo kwaye unokwahluka ngokobunzima obuxhomekeke kwindlela ogaywa ngayo. Ikomityi enye yomgubo wengqolowa inobunzima obumalunga nee-ounces ezi-4.5.

Umgubo Wengqolowa Opheleleyo Ehlabathini Lonke

Umgubo wengqolowa usetyenziswa ngokuqhelekileyo eUnited States, kodwa uyathandwa nakwezinye iindawo zehlabathi, kuquka iUnited Kingdom neIndiya. E-Indiya, umgubo wengqolowa waziwa ngokuba yi-atta kwaye usetyenziselwa ukwenza izonka ezisicaba ezifana ne-roti kunye ne-chapati. EUnited Kingdom, umgubo wengqolowa waziwa ngokuba ngumgubo wengqolowa.

Yenza uYilo kunye neWhole Wheat Flour

Ukuba ujonge ukongeza i-twist enempilo kwizinto zakho ezibhakiweyo, zama ukutshintsha umgubo wenjongo yonke kunye nomgubo wengqolowa. Nanga amanye amacebiso ekufuneka uwakhumbule:

• Sebenzisa umlinganiselo ofanayo womgubo wengqolowa njengomgubo wenjongo yonke, kodwa yongeza i-1-2 yecephe eyongezelelweyo yolwelo ngekomityi yomgubo ukuze uphendule ibran kumgubo wengqolowa.
• Umgubo wengqolowa ufunxa ukufuma ngakumbi kunomgubo owenziwe yonke into, ukuze i-batter yakho okanye intlama ibe nkulu kunesiqhelo.
• Umgubo wengqolowa ungongeza i-nutty flavour kunye nombala omnyama kwiimpahla zakho ezibhakiweyo.

Yongeza umgubo wengqolowa opheleleyo kwiBatter okanye kwintlama yakho

Ukuba ufuna ukongeza ukulunga kwengqolowa kwi-batter yakho okanye kwintlama ngaphandle kokususa yonke injongo yomgubo ngokupheleleyo, nazi ezinye iimbono:

• Faka esikhundleni isiqingatha somgubo wenjongo yonke kunye nomgubo wengqolowa ukuze ungeze i-fiber kunye nezondlo.
• Sebenzisa umgubo wengqolowa opheleleyo endaweni yomgubo oqhelekileyo wengqolowa ukuze wenze ukuthungwa okulula.
• Yongeza i-tablespoon okanye ezimbini zomgubo wengqolowa kwi-batter yakho okanye inhlama ye-flavour nutty flavour.

Ukusebenzisa umgubo wengqolowa opheleleyo kwezinye iiresiphi

Umgubo wengqolowa awukho nje kwizinto ezibhakiweyo! Nazi ezinye iindlela zokuyisebenzisa:

• Yongeza isipuni okanye ezimbini zomgubo wengqolowa kwi-smoothie yakho okanye ijusi yefiber eyongezelelweyo kunye nezondlo.
• Sebenzisa umgubo wengqolowa njengento etyebisayo yeesuphu okanye iisosi.
• Sebenzisa umgubo wengqolowa njengengubo yenkukhu okanye intlanzi ye-crispy, i-nutty flavour.

Kutheni iWhole Wheat Flour iluKhetho olusempilweni

Umgubo wengqolowa opheleleyo wenziwa lukhozo lwengqolowa olupheleleyo, kuquka ibran, intsholongwane, kunye ne-endosperm. Oku kuthetha ukuba iqulethe zonke izondlo zendalo kunye nefayibha ezibonelelwa ziinkozo. Ezinye zezondlo ezifumaneka kumgubo wengqolowa ziquka:

• protein
• ifayibha
• Iivithamini zeB
• intsimbi
• Magnesium
• ukumila

Umxholo wefiber ephezulu kumgubo wengqolowa opheleleyo unceda ukuxhasa impilo yamathumbu kwaye unokunceda ukukugcina uziva ugcwele ixesha elide. Oku kwenza kube lukhetho olulungileyo kwabo bafuna ukugcina ubunzima obunempilo.

Umahluko phakathi kweWhole Wheat Flour kunye neRefined Flour

Umgubo ococekileyo wenziwa ngokususa i-bran kunye nentsholongwane kwingqolowa yengqolowa, ishiya kuphela i-endosperm. Le nkqubo isusa ezininzi izondlo kunye nefayibha equlethwe ngumgubo wengqolowa. Umgubo ocoliweyo udla ngokusetyenziswa ekubhakeni kuba unombala ocolekileyo nombala okhaphukhaphu kunomgubo wengqolowa. Nangona kunjalo, inkqubo yokucoca iphinda isuse ibhondi yendalo phakathi kwamaqokobhe kunye namakhoba, nto leyo enokukhokelela kumgubo ongenazondlo.

Ukukhetha umgubo wengqolowa opheleleyo

Xa ukhetha umgubo wengqolowa, kuyabaluleka ukuba uyithenga phi kwaye uluhlobo luni olukhethayo. Ezinye iingcebiso zokukhetha umgubo wengqolowa opheleleyo ziquka:

• Khangela umgubo wengqolowa owenziweyo ukuze uqinisekise ukuba awunayo amayeza okubulala izitshabalalisi kunye nezinye iikhemikhali eziyingozi
• Thenga kwivenkile yendawo ukuxhasa uluntu lwakho kwaye unciphise impembelelo yokusingqongileyo yezothutho
• Khetha umgubo wengqolowa otyetyisiweyo ngezakhamzimba ezifana ne-iron kunye ne-folic acid ukomeleza impilo eyongezelelweyo

Usetyenziswa njani umgubo wengqolowa opheleleyo ekubhakeni

Xa usebenzisa umgubo wengqolowa ekubhaka, kubalulekile ukukhumbula ukuba unokunambitheka okuhlukileyo kunye nokuthungwa kunomgubo ococekileyo. Ezinye iingcebiso zokusebenzisa umgubo wengqolowa xa ubhaka ziquka:

• Yisebenzise kwiibhetshi ezincinci ekuqaleni ukuze uqhelane nencasa kunye nokuthungwa
• Yixube kunye nomgubo ocoliweyo ukwenza ukuthungwa okulula
• Yisebenzise njenge-ejenti yokuqina kwiisuphu kunye nesityu
• Zama ngeendlela ezahlukeneyo zokupheka ukuze ufumane ezona zisebenza kakuhle ngomgubo wengqolowa

Ukuqukumbela, umgubo wengqolowa uyindlela enenzuzo kunye nendalo kumgubo ocoliweyo. Ibonelela ngoluhlu lwezondlo kunye nefiber ezinokuxhasa impilo yamathumbu kunye nokunceda ukugcina ubunzima obunempilo. Ngokukhetha uhlobo olufanelekileyo lomgubo wengqolowa kwaye uyisebenzise ngokuchanekileyo ekubhakeni, unokuyonwabela incasa kunye neenzuzo zempilo zolu kutya okunesondlo.

isiphelo

Ngoko, yiloo nto umgubo wengqolowa. Ayiyongqolowa nje, ngumgubo wengqolowa owenziwe kwinkozo yengqolowa. Ungayisebenzisa ekubhakeni nasekuphekeni ukufumana ifayibha ezongezelelweyo kunye nezondlo. Ngoko, ngoku uyazi! Unokwenza ukhetho olufanelekileyo kwaye ujabulele inzuzo yomgubo wengqolowa. Unokude uyisebenzise njengento ephilileyo endaweni yomgubo! Ke, qhubeka kwaye uzame!

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UJoost Nusselder, umsunguli weBite My Bun ngumthengisi wentengiso, utata kwaye uthanda ukuzama ukutya okutsha ngokutya kwaseJapan entliziyweni yomnqweno wakhe, kwaye kunye neqela lakhe ebesenza amanqaku anzulu ebhlog ukusukela ngo2016 ukunceda abafundi abathembekileyo kunye neeresiphi kunye neengcebiso zokupheka.