Ukudla kwehlisa ushukela wegazi

Ngemuva kweminyaka engama-40, abantu abaningi baba nezimpawu zokuqala zoshukela wegazi ophezulu. Mhlawumbe lokhu akusona isifo sikashukela, kepha yisimo se-prediabetes kuphela, kepha lesi yisikhathi sokucabanga ngokudla okufanele ukuze uvikele ukukhula kwesifo. Kodwa-ke, kule minyaka, abesilisa nabesifazane abaningi sebevele begula isifo sikashukela sohlobo 2, okwenza ukukhethwa kokudla kube yisimo esidingekayo ekusebenzeni kwamanyikwe.

Imikhiqizo yenyama

Imikhiqizo yenyama ingumhlinzeki obalulekile wamaprotheni adingekayo ekusebenzeni okujwayelekile komzimba. Uma ufaka lolu hlobo lomkhiqizo ekudleni kwesifo sikashukela, udinga ukunaka izindlela ezinjengokuthi:

• okuqukethwe okunamafutha;
• indlela yokupheka;
• umthamo ophakathi nsuku zonke.

Odokotela batusa ukudla iziguli zesifo sikashukela kungabi ngaphezu kwe-100 g yenyama ngosuku.

Odokotela batusa ukungadli inyama engaphezulu kwe-100 g ngosuku. Ezindlela zokupheka, ukusokosa inqatshelwe, ngoba inyama izoba namafutha, futhi umkhiqizo onjalo wenqatshelwe iziguli ezinesifo sikashukela sohlobo 2. Ngaphezu kwalokho, imikhiqizo edingekayo yokuthosa, futhi inqubo ngokwayo ikhulisa inkomba ye-hypoglycemic (GI) nokuqukethwe kwekhalori yokudla okulungele.

Izinhlobo ezivumbayo kuphela ezivunyelwe, njenge:

• i-veal;
• inkukhu (engenasikhumba);
• i-turkey (engenasikhumba);
• unogwaja
• izingcezu ezinciphile yengulube.

Inyama yenkukhu kufanele ibe ngaphandle kwesikhumba, ngoba iqukethe amafutha amaningi. Ngaphezu kwamaprotheni, imikhiqizo yenyama iqukethe ezinye izinto eziwusizo:

• inkukhu ne-turkey - i-taurine ne-niacin, okufaka isandla ekubuyiselweni kwamaseli ezinzwa futhi kuthuthukise ukusebenza kohlelo lwezinzwa;
• Unogwaja - ama-amino acid, i-iron, i-phosphorus;
• Ingulube - Vitamin B1 nezinto zomkhondo.

Inhlanzi

Inhlanzi ingumkhiqizo wokudla ophansi kakhulu we-carb one-GI ye-0. Odokotela batusa izinhlanzi eziyi-150 g nezinhlanzi ezithile ezingahlotshisiwe ekudleni, kodwa hhayi ngaphezulu kwezikhathi ezi-2 ngesonto.

Yebo, uma kungenzeka ukufaka i-salmon entsha ekudleni kwesifo sikashukela.

Izinhlobo ezingewona amafutha kufanele zikhethwe futhi ziphekwe ngendlela efanayo nenyama: ngazo zonke izindlela ngaphandle kokuthosa. Izinhlobo zezinhlanzi ezintsha, ezifana:

• i-crucian carp;
• i-perch;
• zander;
• Pollock

Yebo, uma kungenzeka ukufaka i-salmon entsha, i-pink salmon, i-trout noma i-tuna ekudleni. Uma lokhu kungenzeki, lezi zinhlobo zezinhlanzi zingathengwa ngohlobo lwamakhemikhali, unaka ukuthi ziphekwe ngojusi wazo (hhayi emafutheni) noma ngezinongo: lwesinaphi, dill, upelepele oshisayo. I-Salmon, equkethe inani elikhulu lamavithamini we-omega-3, ne-trout, aqukethe ama-antioxidants, ama-acids awusizo, kanye nenani elikhulu lamaprotheni, alusizo kakhulu. I-Trout isiza ukwenza umzimba ube ngokwejwayelekile futhi uhlanze umzimba.

Ngohlobo 2 lwesifo sikashukela, kwenqatshelwe ngokuphelele ukudla izinhlanzi:

• ukubhema;
• usawoti;
• yomile;
• okunamafutha.

Ngohlobo 2 lwesifo sikashukela, kuyenqatshelwe ngokuphelele ukuthi kudliwe izinhlanzi ezibhemayo.

Izihlobo

I-Porridge ingumthombo wama-carbohydrate amade, okungukuthi, lawo adonswa kancane ngumzimba, ahlinzeka umuzwa wokuhlala onesibindi futhi ungavumeli ukuvela okungazelelwe kushukela wegazi. Ngaphezu kwalokho, okusanhlamvu kuqukethe inani elikhulu lamaprotheni, amavithamini, i-fiber, izakhi zomkhondo.

Kodwa-ke, akuwona wonke amabele nezinhlamvu ezenziwe ngawo eziwusizo kushukela. ngoba bane-GI ehlukile. Kufanele futhi kukhunjulwe ukuthi okusanhlamvu okuphekwe emanzini kune-GI ephansi kunokuluhlaza. Kepha okusanhlamvu ngokufakwa kobisi, ibhotela, ushukela (ngisho nangezinto ezincane) kwandisa i-GI.

Izinhlamvu (nezinhlamvu eziphuma kuzo) ezinconyelwe ushukela zifaka:

• Ibhali le-Pearl (amayunithi angama-22). Ngaphezu kwe-GI ephansi, inzuzo yayo ilele kokuqukethwe kwayo okuphezulu:
  • amavithamini A, B1, B2, B6, B9, E, PP;
  • mahhala i-gluten;
  • i-lysine - i-amino acid eyingxenye ye-collagen.
• Buckwheat Raw buckwheat ine-GI yamayunithi angama-55, futhi abilisiwe - amayunithi angama-40. Buckwheat ucebile ku:
  • i-folic acid;
  • insimbi;
  • i-magnesium
  • ama-amino acid (izinhlobo eziyi-16), kufaka phakathi okungenakuphikwa.
• I-Oatmeal (amayunithi angama-40), inokuqukethwe okuphansi kwekhalori nokuqukethwe okuphezulu kwefiber.
• Ukolweni (amayunithi angama-45). Inzuzo yayo eyinhloko okuqukethwe kwayo okuphezulu kwefiber, okunomphumela onenzuzo ngesimo nokusebenza kwendlela yokugaya ukudla. Izinhlobo eziwusizo kakhulu okusanhlamvu kakolweni yi-arnautka, bulgur kanye nopelepele.
• Ibhali. Ama-GI okusanhlamvu amayunithi angama-35, okusanhlamvu - amayunithi angama-50. Kufaka:
  • uwoyela ongahluziwe wamafutha;
  • i-beta carotene;
  • i-tocopherol;
  • manganese;
  • phosphorus;
  • calcium
  • ithusi
  • iodine;
  • Amavithamini we-B

Izinzuzo zebhali leparele ziku okuqukethwe okuphezulu kwamavithamini A, B1, B2, B6, B9, E, PP.

I-Buckwheat inothile ku-folic acid, i-iron, i-magnesium, i-amino acid.

Inzuzo enkulu yephalishi kakolweni ngukuqukethwe kwayo okuphezulu kwefayibre, okunomphumela oncomekayo kwisimo nasekusebenzeni kwendlela yomgudu wesisu.

Ama-cereals anconywa ukuthi asetshenziswe kwisifo se-pancreatic afaka:

• ilayisi (amayunithi angama-65);
• ummbila (amayunithi angama-70);
• i-semolina (amayunithi angama-60);
• amabele (amayunithi angama-70).

Irayisi elinsundu liyingqayizivele: i-GI yayo ingamayunithi angama-45.

Umthamo wansuku zonke onconyiwe we-150 g.

Imifino

Imifino kukholakala ukuthi ukudla okushukela kwehlisa ushukela. Kodwa-ke, lesi sitatimende asilungile. Ayikho imikhiqizo esehlisa ushukela wegazi, kunemikhiqizo ukusetshenziswa kwayo okungayikhulisi. Le mikhiqizo ifaka imifino. Ukudla kwe-hyperglycemia kumele kufake ekudleni kwakho.

Imifino iyingxenye yokudla okunempilo, ngoba iqukethe amavithamini nefayibha, inokuqukethwe kwekhalori okuncishisiwe kanye ne-GI ebangeni kusuka kumayunithi ayi-10 kuye kwangama-30. Imifino inomphumela onenzuzo emsebenzini wepheshana lesisu futhi inomthelela ekunciphiseni isisindo, okuyinkinga ezigulini eziningi ezinamazinga aphezulu kashukela.

Imifino iyingxenye yokudla okunempilo, ngoba iqukethe amavithamini nefayibha, inokuqukethwe kwekhalori okuncishisiwe kanye ne-GI ebangeni kusuka kumayunithi ayi-10 kuye kwangama-30.

Ukusetshenziswa njalo kubhekwa njengokuzuzisayo:

• i-zucchini;
• iklabishi;
• isithombo;
• isitshalo seqanda
• ukhukhamba
• isilondolozi
• upelepele omnandi;
• Asparagus
• amakhambi amasha;
• Amathanga
• Utamatisi
• ihhashi;
• ubhontshisi oluhlaza;
• isipinashi

Imifino kufanele idliwe emisha, ebilisiwe noma nge-stewed.

Amajikijolo nezithelo

Ukudla nge-hyperglycemia kungafaka izithelo namajikijolo, kepha hhayi konke futhi ngamanani amancane.

Ama-diabetes angadla ama-cherries.

Iqiniso ngukuthi zonke izithelo zinezinga eliphakeme lama-carbohydrate angagaya. Ngakho-ke, ungasebenzisa kuphela labo abane-GI engeqi amayunithi angama-30. Lezi zithelo namajikijolo kufaka phakathi:

• ulamula;
• izithelo zomvini;
• ama-tangerines;
• ama-apula aluhlaza
• ithini lamapheya
• ama-apricots amnandi;
• ubhanana oluhlaza;
• UCherry
• i-currant ebomvu;
• raspberries;
• Ama-Strawberry
• ama-sitrobheli asendle;
• ugqumugqumu

Ngokwehlukana, kufanele kushiwo nge-avocados. Ucwaningo lokuhlolwa kwegazi lufakazele ukuthi lesi sithelo phesheya sithuthukisa ukutholakala kwe-insulin ngokunciphisa amazinga eglucose. Ngakho-ke, kubhekwa njengokuwusizo ngohlobo 2 sikashukela.

I-Legumes

Ama-legumes angumthombo wamaprotheni, i-fiber futhi aqukethe ama-carbohydrate ahamba kancane, adonswa ngaphandle kokubamba iqhaza kwe-insulin futhi abonakala nge-GI ephansi (ukusuka kuma-25 kuya kwangama-35 amayunithi).

Amagundane azosiza labo abanesifo sikashukela sohlobo 2.

Lezi zimfanelo zenza i-legumes ibe yinzuzo kulabo abanesifo sikashukela sohlobo 2. Kodwa-ke, le mikhiqizo iphezulu kilojoule, okumele icatshangwe lapho ifakiwe ekudleni.

Lapho usebenzisa ubhontshisi, kufanele ulandele eminye imithetho:

1. Isimo sansuku zonke akufanele singeqi ku-150 g.
2. Amakhalori aphansi kakhulu ubhontshisi abilisiwe. Ngale hlobo lokuphathwa, bagcina inani eliphakeme lezakhamzimba.
3. Imidumba engaphekiwe ayinakudliwa, ngoba lokhu kuzoholela ekumiseni ubuthi obuyingozi kwabanesifo sikashukela.

Izimbali ezivame kakhulu ubhontshisi kanye nopelepisi.

Ubhontshisi ekwakhiweni kwalo uqukethe inani elikhulu:

• amavithamini A no-C;
• ukulandelela izinto: i-magnesium ne-potassium;
• i-pectin;
• amaprotheni.

Lapho upheka izitsha ezivela kubhontshisi, kufanele zifakwe emanzini abandayo okungenani amahora ayi-12 ukuncibilikisa ama-oligosaccharides - izinto ezibangela ukugcwala.

Ngokungeza i-peas ekudleni njalo, ungaqeda ukushisa kwenhliziyo.

Ukwakheka kophizi kufaka izinto eziwusizo kakhulu, phakathi kwazo:

• amavithamini: A, K, H, B, E, PP;
• ukulandelela izinto: i-magnesium, i-aluminium, insimbi, i-selenium, i-zinc, i-molybdenum, iodine, titanium;
• imicu ye-lipid nezitshalo;
• isitashi.

Ukungeza i-peas ekudleni njalo, ungasusa ukushisa kwenhliziyo bese ujwayele:

• umsebenzi womgudu wokugaya ukudla, izinso, isibindi, inhliziyo;
• fat metabolism;
• izinga le-cholesterol.

Amantongomane

Ungasebenzisa amantongomane isifo sikashukela. Zigcwalisa umzimba ngamaprotheni, amavithamini, amaminerali, zikhulisa ukuthathwa koshukela ngamaseli nezicubu. Kodwa-ke, amantongomane angukudla okunekhalori ephezulu, ngakho-ke umthamo wawo wansuku zonke akufanele udlule ku-30-60 g.

Amantongomane, angamaprotheni angama-30% no-45% osezingeni eliphakeme futhi kalula wokugaya ukudla, ayaziswa ngezimpawu zawo zokudla. Ngaphezu kwalokho, amantongomane afaka:

• Amavithamini e-B;
• ukulandelela izinto: selenium, magnesium, iron, manganese, zinc;
• i-nicotinic acid;
• ascorbic acid;
• calciferol.

Ama-alimondi abhekwa njengawusizo kakhulu kubantu. Inamaprotheni angama-30% namafutha angama-50%.

Ama-alimondi abhekwa njengawusizo kakhulu kubantu. Inamaprotheni angama-30% namafutha angama-50%, inani elikhulu le-calcium namafutha abalulekile.

I-Walnut ibaluleke kakhulu ekugcineni ukusebenza okujwayelekile kwamaseli obuchopho abhekana nokuphelelwa amandla kwezimo zokuntuleka kwe-insulin ne-hyperglycemia. Ungadla ama-kernel hhayi kuphela, kepha futhi nama-decoctions we-walnut partitions namaqabunga.

Izinto ezakha amantongomane e-cashew anegalelo ekusebenziseni ngokushesha ushukela ngamangqamuzana nezicubu, ngenxa yalokho ushukela wegazi ubuyela kokujwayelekile. Umkhiqizo ulungele kahle njengesibiliboco phakathi kokudla okuphambili.

Ama-Hazelnuts (hazel) - umkhiqizo onekhalori ephezulu, i-70% enamafutha angenasisekelo. Ngaphezu kwalokho, kufaka:

• ama-amino acid;
• izinto zamaprotheni;
• i-fiber yokudla;
• amavithamini angaphezu kuka-10.

Ama-diabetes ayanconywa ukuthi asebenzise ama-hazelnuts ngendlela eluhlaza futhi angabi ngaphezu kwama-30 g ngosuku.

Izinongo

Uhlu lwezinongo ezisetshenziselwa ushukela lide. Lezi izithasiselo ezinamakha azithuthukisi kuphela ukunambitheka kwezitsha, kodwa futhi ziyakwazi ukunciphisa ushukela wegazi.

Ama-phenols, ayingxenye yesinamoni, enza umsebenzi omuhle wenqubo yokuvuvukala eyenzeka kushukela.

Ezigulini zamanyikwe, izazi zezempilo zeluleka ukuthi zinake izinongo ezinjengalezi:

1. Isinamoni Ama-phenols, ayingxenye yawo, abhekana kahle nezinqubo zokuvuvukala ezenzeka kushukela.
2. Isi-Turmeric Lesi sinongo asisizi kuphela ukwehlisa ushukela, kodwa futhi siyasiza ekuhlanzeni nasekuqiniseni isibindi nasekunciphiseni isisindo.
3. Amakhehla kanye nejinja, okufaka isandla ekujwayelweni kashukela wegazi.
4. I-Nutmeg.

Ama-diabetes ayaphikisana ngokuthatha izinongo ngomphumela wokugaya.

Eminye imikhiqizo

Okwamukelekayo sikashukela yile:

• ubisi nemikhiqizo yobisi;
• imikhiqizo yesoya;
• amakhowe;
• itiye nekhofi, kepha ngaphandle koshukela nobisi.

I-Lactose ingeyesigaba sama-carbohydrate asheshayo, ngakho-ke ubisi olungavuthiwe lukhulisa izinga le-glucose. Izintandokazi kufanele zinikezwe emikhiqizweni yobisi ebilokhu ithola ukushisa kokushisa.

Ushizi ulungele isifo sikashukela.

Isebenziseka yile:

• ama-yogurts angenazimpawu (amhlophe);
• ibhotela elenziwe ekhaya - umkhiqizo lapho kungekho khona izinto ezithuthukisa ukunambitheka;
• Ushizi
• ushizi we-cottage shizi (hhayi ngaphezu kwe-150 g ngosuku).

Imikhiqizo yeSoy ayinangozi ngokuphelele kubashukela futhi isiza ukugcwalisa ukushoda kwezinto ezitholakala kwimikhiqizo yobisi evinjelwe.

Amakhowe awusizo ngenxa yokuba khona kwenani elikhulu lamaprotheni nama-carbohydrate aphambili ekwakhekeni kwawo.

Ungadla kanjani ukunciphisa ushukela?

Ukwehlisa ushukela wegazi, udinga ukuhlela indlela odla ngayo ngokuya ngemithetho elandelayo:

1. Khipha ukudla ngokweqile noma yikuphi ukudla.
2. Ukunqoba ukuthembela ekudleni nge-predominance yama-carbohydrate agaya kalula: ukubhaka, ukudla okusheshayo, amaswidi.
3. Ukudla kwansuku zonke kufanele kube nokudla okungakhuphi ushukela wegazi, isb., Ukuba ne-GI yamayunithi afinyelela kuma-50-55.
4. Umzimba kufanele uthole okungenani i-25 g ye-fiber ngosuku, esiza ukuyikhipha kubuthi futhi yehlise ijubane inqubo yokufakwa ushukela kusuka ku-lumen yamathumbu.
5. Yidla ukudla okune-carb ephansi.

Ukunciphisa ushukela wegazi, udinga ukukhipha ukusetshenziswa kwamaswidi.

Ukunakekela okhulelwe

Ukudla kwabesifazane abakhulelwe abanesifo sikashukela kufanele kuvunyelwane ne-endocrinologist. Izidingo ezijwayelekile zifaka lokhu okulandelayo:

1. Inani lamandla lokudla nsuku zonke akufanele lidlule i-2000-2200 kcal, ngokukhuluphala - 1600-1900 kcal.
2. Ukudla kufanele kube nama-200-250 g wama-carbohydrate, ama-60-70 g wamafutha nenani elikhulayo lamaprotheni (1-2 g nge-1 kg yesisindo somzimba).
3. Imithombo eyengeziwe yamavithamini A, amaqembu B, C no-D, i-folic acid (400 mcg ngosuku) ne-potassium iodide (200 mcg ngosuku) iyadingeka.
4. Kwenqatshelwe ukusebenzisa noma yimuphi amaswidi, u-ayisikhilimu, ushokoledi, ujusi wamagilebhisi, i-semolina noma iphalishi yerayisi.

Ukudla kwezingane

Ukudla kwengane enesifo sikashukela akuhlukile ekudleni kwabantu abadala. Kufanele ifake:

• izinhlanzi zasolwandle nokudla kwasolwandle;
• izithelo nezithelo ezingafakiwe;
• zonke izinhlobo zemifino ngaphandle kwamazambane;
• amakhambi amasha futhi omisiwe;
• imikhiqizo enama-Whey enamafutha amancane: ubisi olubilisiwe olubilisiwe, i-kefir, iyogathi, ushizi we-cottage shizi.

Ukudla kwengane enesifo sikashukela kungahlanganisa ukudla kwasolwandle.

Isimo esibalulekile sokudla okufanele kwengane enesifo sikashukela ukuhleleka kokudla: kufanele kuthathwe izikhathi ezingama-5-6 ngosuku. Ngaso leso sikhathi, isidlo sasekuseni, isidlo sasemini kanye nesidlo sakusihlwa kufanele kudliwe ama-25% ekudleni kwansuku zonke, nasezindaweni eziphakathi nendawo zokudla (2 ibhulakufesi, isidlo santambama) - 10-15%.

Izindlela zokupheka ezidumile zokudla kwe-hypoglycemic

Ukudla kwe-hypoglycemic kuyinto eyindida kuphela lapho uqala ukubonwa. Kodwa-ke, kunezitsha eziningi ezimnandi, ezinempilo nezisebenziseka kalula ezizokhanga hhayi nje kwabanesifo sikashukela, kodwa kuwo wonke amalungu omndeni.

Zucchini eligcwele ligcwele amakhowe kanye nokunye okufana nokolweni

I-zucchini efakwe isidlo esidliwayo esihle kakhulu esidlweni sasemini noma sedina. Ukuyipheka, udinga ukuthatha:

• I-1 zucchini;
• I-50 g ye-buckwheat;
• 50 g anyanisi;
• Ama-champion amakhulu amathathu;
• Utamatisi o-1;
• 100 g ushizi onzima;
• usawoti;
• Amakhambi ase-Italy
• upelepele obomvu;
• 1 tbsp. l uwoyela wemifino.

I-zucchini efakwe isidlo esidliwayo esihle kakhulu esidlweni sasemini noma sedina.

Ubuchwepheshe bokupheka bume kanje:

1. Bilisa i-buckwheat emanzini anosawoti.
2. Grate anyanisi kanye izaqathe, nquma kahle amakhowe. Faka yonke into epanini bese gazinga emafutheni amancane wamafutha. Faka usawoti, upelepele namakhambi ase-Italy ukunambitha.
3. Hluhlelela i-buckwheat ne-gazinga.
4. Bageza i-zucchini, basike phakathi, bese besebenzisa isipuni ukuhlanza imbewu.
5. Izingcezu ezincanyana zamashizi zibekwa phansi kwengxenye ngayinye ye-zucchini, zigcwele ukugcwaliswa, izingcezu ezithandekayo zikatamatisi zibekwe ngaphezulu.
6. IZucchini ibekwe esitsheni sokubhaka. Ngezansi, uthele amanzi amancane (0.5 cm) bese ubhaka imizuzu engama-30 kuya kwe-40 emazingeni okushisa ayi-180 ° C.
7. Imizuzu engu-15 ngaphambi kokuphela kokubhaka, i-zucchini ifafazwa ngoshizi we-grated.

I-anyanisi-squid minced schnitzel

Ukupheka thatha:

• 500 g squid;
• Iqanda eli-1
• Ikhanda le-anyanisi elincane;
• imifino namakhethini;
• ama-breadcrumbs;
• uwoyela wemifino;
• usawoti;
• upelepele.

I-anyanisi-squid minced schnitzel ingafakwa kwimenyu yesifo sikashukela.

Lungiselela i-schnitzel kanje:

1. Gaya izidumbu ze-squid ku-grinder yenyama. Inyama egayiwe engeza ama-crackers, usawoti, upelepele.
2. U-anyanisi oqoshiwe kahle uthosiwe epanini bese engezwa enyameni eyosiwe kanye namakhambi asikiwe.
3. Ama-Schnitzels anegqinsi elingadluli ku-1 cm akhiwa kusuka enyameni elungiselelwe, afakwe kwiqanda elishayiwe, bese kuba ama-breadcrumbs futhi athosiwe imizuzu emi-5 epanini elifudumele kahle.

Ikhukhamba iklabishi zrazy

Isitsha silungiselelwe kusuka kuzithako ezilandelayo:

• 500 g wekholifulawa;
• 4 tbsp. l ufulawa welayisi;
• Isixha esingu-1 sika-anyanisi oluhlaza.

Ubuchwepheshe bokupheka buhlanganisa izinyathelo ezilandelayo:

1. Hlakaza iklabishi kuma-inflorescence, ubilise imizuzu engu-15 bese uvumela ukuphola.
2. Gaya umkhiqizo opholile, engeza u-3 tbsp. l ufulawa, usawoti bese ushiya inhlama imizuzu engama-30.
3. Lungiselela ukugcwaliswa kusuka eqandeni eliqinile elibunjiwe no anyanisi oluhlaza oqoshiwe.
4. Roll amabhola kusuka kwinhlama yeklabishi, ugoqe izandla zakho kuze kube yilapho ukwakheka kwekhekhe, izinto ngeqanda ne-anyanisi, usike futhi ulolonge ama-patties.
5. Gingqa i-cutlet ngayinye kufulawa welayisi, uthele epanini lokuthosa bese gazinga imizuzu eyi-9 emlilweni ophansi.

Ama-rye ama-pieku eblue

Ukuze ulungiselele lesi siphuzo esimnandi, udinga ukuthatha:

• Ama-150 g ama-blueberries;
• 1 tbsp. i-rye kafulawa;
• Iqanda eli-1
• Izikhwama ezi-2 ze-1 g ze-stevia herb;
• 200 g ushizi wekhotishi onamafutha amancane;
• ½ tsp isaladi eshayiwe;
• uwoyela wemifino;
• usawoti.

Ubuchwepheshe bokupheka bume kanje:

1. IStevia ifakwe ku-300 ml wamanzi abilayo futhi ishiywe imizuzu eyi-15.
2. Ama-Blueberries ayagezwa futhi omiswe.
3. Esitsheni esingenamizwa vusa iqanda, ushizi we-cottage, tincture we-stevia, engeza usawoti oxutshwe nefulawa.
4. Bopha inhlama ngokunezela uwoyela wemifino. Yethula amajikijolo.

Ama-pancake abhakwe epanini elifudumele kahle.