Amžinas klausimas: Sveika duona, kaip išsirinkti?
Kuris lietuvis nemėgsta duonos? Na, gal koks vienas ar kitas (dažniausiai verčiamas sveikatos ar svorio problemų) teigia, jog duonos nemėgsta. Išvažiavę svetur mintyse svajojame apie lietuvišką duonelę, o laikydamiesi dietos sapnuojame ne kaip sukrimstumėme padažuose skęstantį cepeliną, o pasilepintumėme tik vienu duonos gabalėliu (bent taip sapnuoju aš). Natūralu, nes duona mums įaugusi į kraują. Ji kepama ir apdainuojama mūsų tautos ne vieną šimtmetį. Tiesa, ne taip seniai tą duoną kepdavome savo rankomis ir galėdavome užtikrinti duonos kokybę. Dabar parduotuvių lentynos nukrautos tūkstančiais duonos kepaliukų, skirtų visų skoniams, tačiau dažniausiai sintetinių, turinčios daugybę kalorijų ir tik labai mažai naudingų medžiagų.
Visi žinome, jog sveikiausia yra ruginė viso grūdo duona, kurioje yra daug vitaminų B ir E, fosforo, cinko, magnio, taip pat virškinimą reguliuojančių skaidulų. Kepama su raugu ruginė duona turi gerųjų bakterijų, kurios padeda normalizuoti virškinimo sistemos veiklą.
Be šio, yra dar keli dalykai į kuriuos būtų verta atsižvelgti renkantis duoną.
1. Sudėtis. Rašant sudėtį ant etiketės pirmiausia įvardijamas tas produktas, kurio produkto sudėtyje yra daugiausia, toliau minimi produktai mažėjančia tvarka. Pati pirmoji ir didžiausia sudedamoji dalis turi būti viso grūdo (pilno grūdo) miltai. Kuo didesnė šių miltų dalis duonoje, tuo duonos pasirinkimas geresnis. Dažnai ant pakuotės užrašyta, jog tai pilno grūdo duona, tačiau sudėtyje pilno grūdo miltai net neminimi.
2. Mielės. Mielės trukdo normaliai žarnyno veiklai, virškinimui, gali sukelti alergijas, pilvo pūtimą, odos problemas, mieguistumą, apatiją. Pasak sveikos gyvensenos specialistų, svarbu, jog duonoje nebūtų pridėtinių mielių. Pripažinsiu, jog ne visi virtuvės šefai su tuo drįsta sutikti…
3. Cukrus. Kuo duonos sudėtyje mažiau cukraus – tuo geriau. 5 g cukraus 100 g duonos yra tinkama riba.
4. Skaidulos ir priedai. Kalbu apie įvairias sėklas, sėmenis, kmynus, skaldytus grūdus, kurie ne tik suteikia malonų skonį, tačiau yra vertingi žmogaus organizmui. Būtų gerai, jog duonoje skaidulų būtų ne mažiau 3 g porcijoje.
Taip pat geros duonos rodikliu negalima laikyti jos spalvos. Nors pilno grūdo duona būna tamsi, tačiau dažniausiai spalva išgaunama deginto salyklo, dažiklių ar maistinių pelenų pagalba. Pilno grūdo duona turi tvirtą formą, jos nesuspausite.
Pradžioje dėl parduotuvių šiek tiek sutirštinau spalvas (prisipažįstu). Dabar parduotuvėje tikrai daug sveikos ir kokybiškos duonos, tačiau prieš renkantis ją būtina išstudijuoti sudėtį, o ne iš tolo šviečiantį reklaminį užrašą ant pakuotės (kažką panašaus „sveika”, „praturtinta naudingomis medžiagomis” ar pan.).
P.S. Kodėl rašau apie duoną „asmeniniame dienoraštyje” skirtame kūdikių ir vaikų mitybai? Kokybiška sveika duona – puikus angliavandenių šaltinis aktyviems ir sportuojantiems žmonėms. O kas yra aktyvesni už vaikus? Na, nebent profesionalūs sportininkai. Be to sumuštiniai vieni greičiausiai pagaminamų patiekalų.
Ir dar prieš treniruotę ar kitą aktyvią veiklą sportininkai dažnai renkasi lengvai virškinamus angliavandenius, tarkim duonos skrebutį su riešutų sviestu ir bananu. Po treniruotės svarbu organizmui užtikrinti tinkamą baltymų kiekį, todėl dažai duona valgoma su kiaušiniu ar vištiena. Ir, žinoma, daržovėmis. Tą turėtų žinoti ir jūsų mažasis jau sportuojantis zuikis!
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