Isifo sikashukela senza izimfuno eziphakeme ekukhetheni kokudla. Iningi lazo, kufaka phakathi imikhiqizo kafulawa, ayivunyelwe, ngoba inenkomba ephezulu ye-glycemic. Kodwa-ke, akukhona konke ukubhaka ushukela okuvinjelwe. Kunezitsha eziningi ezilungiselelwe kusetshenziswa imikhiqizo eyehlisa ushukela wegazi, ama-sweeteners nezinhlobonhlobo zikafulawa onenkomba ephansi ye-glycemic. Zonke ziyindlela enhle yokupheka kwamakhekhe amnandi.
Imaphi ama-pastries engingawadla nesifo sikashukela?
Ukuze ama-pastry e-diabetes angadle futhi aphile, kumele kulandelwe le mithetho elandelayo lapho uyilungiselela:
- Sebenzisa kuphela ufulawa we-rye kakolweni (okuphansi kwebanga lawo, okungcono).
- Uma kunokwenzeka, buyisela ibhotela nge imajarini enamafutha amancane.
- Esikhundleni sikashukela, sebenzisa i-sweetener yemvelo.
- Njengokugcwaliswa, sebenzisa kuphela imifino nezithelo ezinconyelwe abanesifo sikashukela.
- Lapho ulungiselela noma yimuphi umkhiqizo, lawula ngokuqinile okuqukethwe kwekhalori yezithako ezisetshenzisiwe.
Hlobo luni lwefulawa engingalusebenzisa?
Njengayo eminye imikhiqizo yabanesifo sikashukela, ufulawa kufanele ube nenkomba ephansi ye-glycemic, engeqi amayunithi angama-50. Lezi zinhlobo zikafulawa zifaka:
- ifilakisi (amayunithi angama-35);
- kupelwe (amayunithi angama-35);
- i-rye (amayunithi angama-40);
- i-oatmeal (amayunithi angama-45);
- i-amaranth (amayunithi angama-45);
- ukhukhunathi (amayunithi angama-45);
- i-buckwheat (amayunithi angama-50);
- ubhontshisi (amayunithi angama-50).
Zonke lezi zinhlobo ezingenhla zikafulawa kashukela zingasetshenziswa ngokuqhubekayo. Inkomba ye-glycemic kafulawa wokusanhlamvu okuphelele iyunithi ezingama-55, kepha ayinqatshelwe ukuyisebenzisa. Izinhlobo ezilandelayo zikafulawa zinqatshelwe:
- ibhali (amayunithi angama-60);
- ummbila (amayunithi angama-70);
- ilayisi (amayunithi angama-70);
- ukolweni (amayunithi angama-75).
I-sweetener yokubhaka
Ama-sweeteners ahlukaniswe ngemvelo futhi okufakelwa. Izikhundla ezinoshukela ezisetshenziselwa ukulungiswa kokubhaka kweshukela kumele zibe:
- ukunambitheka okumnandi;
- ukumelana nokwelashwa okushisa;
- i-solubility ephezulu emanzini;
- ayinabungozi kuma-carbohydrate metabolism.
Ukufakwa esikhundleni sikashukela wemvelo kufaka:
- i-fructose;
- i-xylitol;
- i-sorbitol;
- stevia.
Ama-sweeteners angenhla anconyelwe ukusetshenziselwa ushukela, noma kunjalo, okuqukethwe kwawo kwekhalori ephezulu kufanele kubhekwe futhi kungadli okungaphezu kwama-40 g ngosuku.
Izinhlayiya zokwenziwa zifaka:
- cyclamate;
- i-saccharin;
- i-aspartame.
Lawa maswidi amnandi kakhulu kunemvelo, kanti aphansi kilojoule futhi awashintshi izinga le-glucose egazini.
Kodwa-ke, ngokusebenzisa isikhathi eside, ama-sweeteners wokufakelwa anomthelela ongemuhle emzimbeni, ngakho-ke ukusetshenziswa kwama-sweeteners wemvelo kungcono.
Inhlama ye-Universal
Ngohlobo 1 nesifo sikashukela sohlobo 2, iresiphi yokuhlola yendawo yonke singasetshenziselwa ukwenza ama-buns ngokugcwaliswa okuhlukahlukene, ama-muffin, ama-roll, ama-pretzels, njll. Ukulungiselela inhlama, udinga ukuthatha:
- 0.5 kg kafulawa we-rye;
- 2,5 tbsp. l imvubelo eyomile;
- 400 ml wamanzi;
- I-15 ml kawoyela yemifino (mhlawumbe umnqumo);
- usawoti.
Ngohlobo 1 nesifo sikashukela sohlobo 2, iresiphi yokuhlola yendawo yonke singasetshenziselwa ukwenza ama-buns ngokugcwaliswa okuhlukahlukene, amakhekhe, ama-rolls, kanye ne-pretzels.
Bopha inhlama (inqubo uzodinga enye kafulawa engu-200-300 g ukuze ufafaze phezulu ukuze uxoxwe), bese ubeka esitsheni, umboze ngethawula bese ubeka endaweni efudumele ihora eli-1.
Ukugcwaliswa okusebenzisekayo
Ngokwesifo sikashukela, kuvunyelwe ukulungiselela ukugcwaliswa kokubhaka kusuka kumikhiqizo elandelayo:
- iklabishi elihanjisiwe;
- ushizi wekotishi onamafutha amancane;
- inyama eboshiwe noma ebilisiwe yenkomo noma yenkukhu;
- amakhowe;
- amazambane;
- izithelo namajikijolo (amawolintshi, ama-apricots, ama-cherries, ama-petshisi, ama-apula, ithini lamapheya).
Ungayenza kanjani ikhekhe labashukela?
Ubuchwepheshe bokwenza amakhekhe abantu abanesifo sikashukela awufani nobuchwepheshe bokwenza amakhekhe angadli kokudla. Umehluko usele ekusetshenzisweni kwama-sweeteners kanye namamaki akhethekile wefulawa.
Ikhekhe le-apula laseFrance
Ukulungiselela inhlama yekhekhe, udinga ukuthatha:
- 2 tbsp. i-rye kafulawa;
- Iqanda eli-1
- 1 tsp i-fructose;
- 4 tbsp. l uwoyela wemifino.
Bopha inhlama, ikhava ngefilimu bese ufaka esiqandisini ihora eli-1. Ngemuva kwalokho lungiselela ukugcwaliswa kanye no-ukhilimu. Ukuze kugcwaliswe, udinga ukuthatha ama-apula amathathu asayizi aphakathi, ikhasi, uthathe izingcezu, uthele ngaphezulu kalamula bese ufafaza ngesinamoni.
Ukulungiselela inhlama yekhekhe le-apple yaseFrance, udinga u-2 tbsp. i-rye kafulawa; Iqanda eli-1 1 tsp i-fructose; 4 tbsp. l uwoyela wemifino.
Ukulungiselela ukhilimu, kufanele ulandele ngokuqinile ukulandelana kwezenzo:
- Beat 100 g bhotela nge-3 tbsp. l i-fructose.
- Faka iqanda elishaywe ngokuhlukile.
- Ku-mass eshayiwe, hlanganisa i-100 g yama-alimondi oqoshiwe.
- Faka u-30 ml wejusi kalamula no-1 tbsp. l isitashi.
- Thela ku-½ tbsp. ubisi.
Ngemuva kwehora 1, inhlama kufanele ibekwe isikhunta bese ubhaka imizuzu eyi-15. Bese ususa kuhhavini, gcoba ukhilimu, beka ama-aphula ngaphezulu bese ufaka kuhhavini futhi imizuzu engama-30.
Ikhekhe lekherothi
Ukuze ulungiselele ikhekhe le-isanqante udinga ukuthatha:
- 1 isanqante;
- 1 apula
- 4 izinsuku;
- idlanzana lama-raspberries;
- 6 tbsp. l ama-oat flakes;
- 6 tbsp. l iyogathi engafakiwe;
- 1 amaprotheni;
- I-150 g ye-cottage shizi;
- 1 tbsp. l uju;
- ½ ujusi kalamula;
- usawoti.
Ukuze ulungiselele ukhilimu we-Carrot Cake udinga ukushaya i-yogurt, ama-raspberries, ushizi we-canta noju no-mixer.
Ubuchwepheshe bokupheka amakhekhe buandakanya izinyathelo ezilandelayo:
- Beat amaprotheni nge-mixer nge-3 tbsp. l iyogathi.
- Faka usawoti kanye ne-oatmeal yomhlabathi.
- Izaqathi ze-grate, ama-apula, izinsuku, engeza ujusi kalamula uhlanganise nosizi lweyogathi.
- Hlukanisa inhlama ibe izingxenye ezintathu (zokubhaka amakhekhe ama-3) bese ubhaka ingxenye ngayinye emazingeni okushisa ayi-180 ° C ngendlela ekhethekile, efakwe amafutha ngaphambili.
U-ayisikhilimu ulungiswa ngokwahlukana, inhloso yakhe leyo yogathi esele, ama-raspberries, ushizi wekhotishi noju kudutshulwa nge-mixer. Amakhekhe ahlanganisiwe afakwe ukhilimu.
Ikhekhe lekhilimu
Ukuze wenze ikhekhe uzodinga imikhiqizo elandelayo:
- I-200-250 g enamafutha e-cottage shizi angenawo amafutha;
- Amaqanda ama-2
- 2 tbsp. l ufulawa kakolweni;
- 1/2 tbsp. ukhilimu omuncu ongaphekiwe;
- 4 tbsp. l i-fructose yekhekhe ne-3 tbsp. l for ukhilimu.
Ukwenza ikhekhe, udinga ukushaya amaqanda nge-fructose, engeza ushizi wasekhishini, i-baking powder, i-vanillin nefulawa. Xuba konke kahle, uthele kwifomu eligcotshiswe ngamafutha bese ubhaka imizuzu engama-20 emazingeni okushisa angama-220 ° C. Ukulungiselela ukhilimu, udinga ukushaya ukhilimu omuncu nge-fructose ne-vanilla imizuzu eyi-10. I-Cream ingagcotshwa ngekhekhe elishisayo nelipholile.
Ikhekhe lika-Sour cream libhakwe imizuzu engama-20 emazingeni okushisa angama-220 ° C.
I-Sour cream nekhekhe leyogathi
Ukwenza ibhisikidi, udinga ukuthatha:
- Amaqanda ama-5;
- 1 tbsp. ushukela
- 1 tbsp. ufulawa;
- 1 tbsp. l isitashi samazambane;
- 2 tbsp. l cocoa.
Ngomhlobiso uzodinga ikani elilodwa likaphayinaphu.
Okokuqala, shaya ushukela ngamaqanda, engeza i-cocoa, isitashi nefulawa. Bhaka ikhekhe emazingeni okushisa ayi-180 ° C ihora eli-1. Ngemuva kwalokho ake ikhekhe lipholile bese lisika izingxenye ezi-2. Ingxenye eyi-1 uthathe ama-cubes amancane.
Ukuze ulungiselele ukhilimu, hlanganisa u-300 g wekhilimu omuncu kanye no yoghurt ne 2 tbsp. l ushukela no-3 tbsp. l i-gelatin yamanzi eshisayo ebilisiwe ngaphambili.
Lapho-ke udinga ukuthatha isitsha sesaladi, usimboze ngefilimu, ubeke phansi nezindonga ngezingcezu zikaphayini obunjiwe, bese ubeka ungqimba ukhilimu, ungqimba wama-biscuit cubes exutshwe namaphayiphu ama-uphaya, nokunye - izingqimba eziningana. Phezulu ikhekhe ngekhekhe lesibili. Faka umkhiqizo esiqandisini.
Sibeka ukhilimu omuncu nekhekhe le yogurt ezingqeshweni, ukhilimu oshintshashintshayo kanye nezicucwana zamaqebelengwane. Phezulu ikhekhe ngekhekhe lesibili. Faka umkhiqizo esiqandisini.
Amaphayi, ophaya kanye nemisiko yabashukela
Amaqebelengwane esifo sikashukela nemisiko kuyinto emnandi futhi kulula ukuyilungiselela.
Ama-curd buns
Ukulungiselela isivivinyo okudingeka ukuthi usithathe:
- 200 g ushizi wekhishi owomile;
- 1 tbsp. i-rye kafulawa;
- Iqanda eli-1
- 1 tsp i-fructose;
- ingcosana kasawoti;
- 1/2 tsp isaladi eshisiwe.
Zonke izithako ngaphandle kukafulawa zihlanganiswa futhi zihlanganiswa. Ngemuva kwalokho faka ufulawa ezingxenyeni ezincane bese uxoza inhlama. Amabhuloki akhiwa kusuka kwinhlama eqediwe bese efakwa kuhhavini imizuzu engama-30. Ngaphambi kokusebenza, ama-rolls anganambitha nge-yogurt engenashukela noma amajikijolo angafakiwe, njenge-currants.
Ngaphambi kokukhonza, ama-curd buns anganambitha nge-yogurt engenashukela noma amajikijolo angafakiwe, njenge-currants.
Ama-patties noma ama-Burger
Ukulungiselela ama-burger, ungasebenzisa iresiphi yenhlama yendawo yonke echazwe ngenhla, futhi ukugcwaliswa kwamaphayi amnandi noma aphunga kungalungiswa kusuka kumikhiqizo enconyiwe, nayo okukhulunywe ngayo ngenhla.
Phaya ngamawolintshi
Ukwenza iphayi le-orange, udinga ukuthatha i-1 orange, ubilise epanini lokuthosa imizuzu engama-20 bese uligaya nge-blender. Ngemuva kwalokho engeza i-100 g yama-alimondi aqoshiwe, iqanda eli-1, i-30 g le-sweetener yemvelo, ingcosana yesinamoni, 2 tsp. To orange puree. ikhasi le-lemon elikhethiwe kanye ne-½ tsp. i-baking powder. Hlanganisa konke kusisindo esingenamsoco, uthele isikhunta bese ubhaka emazingeni okushisa ayi-180 ° C. Akunconyelwe ukususa ikhekhe elukhuni kuze kube yilapho ipholile ngokuphelele. Uma ufisa (ngemuva kokupholisa), ikhekhe lingafakwa nge-yogurt enamafutha amancane.
I-Tsvetaevsky pie
Ukulungiselela lolu hlobo lukaphayi we-apula, udinga ukuthatha:
- 1.5 tbsp. upelepele;
- 300 g ukhilimu omuncu;
- 150 g bhotela;
- ½ tsp isaladi eshayiwe;
- Iqanda eli-1
- 3 tbsp. l i-fructose;
- 1 apula
Ubuchwepheshe bokupheka buhlanganisa izinyathelo ezilandelayo:
- Lungisa inhlama ngokuxuba u-150 g ukhilimu omuncu, ibhotela elicibilikile, ufulawa, i-soda.
- Lungiselela ukhilimu, ushaya nge-mixer engu-150 g ukhilimu omuncu, iqanda, ushukela no-2 tbsp. l ufulawa.
- Cwecwa i-apula, uthathe izingcezu ezithambile.
- Faka inhlama ngezandla zakho ku-mold, ubeke ungqimba lwama-aphula ngaphezulu bese uthele ukhilimu kukho konke.
- Bhaka imizuzu engama-50 ku-180 ° C.
Bhaka ikhekhe i- "Tsvetaevsky" imizuzu engu-50 ekushiseni okungu-180 ° C.
Iphayi ye-apula yaseFrance
Izithako ezibalulekile yilezi:
- 100 g kafulawa opelwe;
- 100 g lonke ufulawa wokusanhlamvu;
- Amaqanda ama-4
- I-100 ml ukhilimu omuncu ophansi;
- 20-30 ml wejusi kalamula;
- Ama-aphula ama-3 aluhlaza;
- I-150 g ye-erythritol (i-sweetener);
- usawoti;
- usawoti;
- usinamoni.
Ukuze ulungiselele inhlama, kufanele uqale ushaye amaqanda ngokufaka esikhundleni sikashukela, bese ufaka izithako ezisele bese uhlanganisa konke. Cwilisa ama-apula bese usika izingcezu ezincanyana. Thela u-½ wenhlama endishini yokubhaka, bese ubeka ungqimba lwama-apula bese uthelela inhlama esele. Bhaka cishe ihora eli-1 ku-180 ° C.
Ikhekhe laseFrance elinama-apula libhakwa cishe ihora elilodwa ekushiseni okungu-180 ° C.
Isifo sikashukela Charlotte
Ukulungiselela inhlama, hlanganisa:
- Amaqanda ama-3;
- 90 g webhotela elicibilikile;
- 4 tbsp. l uju;
- ½ tsp usinamoni
- 10 g we-baking powder;
- 1 tbsp. ufulawa.
Geza bese usika ama-apula angama-4 angenasisekelo. Phansi kwefomu eligcotshiswe ngamafutha, beka ama-aphula bese uthele inhlama. Faka ikhekhe kuhhavini bese ubhaka imizuzu engama-40 ekushiseni okungu-180 ° C.
Amakhukhi, ama-muffin namakhekhe abanesifo sikashukela
Amakhekhe, ama-muffin namakhukhi wesifo sikashukela nawo ayahlukahluka, kulula kokulungiselela kanye nokuqina okukhulu.
Amakhekhe e-cocoa
Izithako ezilandelayo zizodingeka ukwenza ikhekhe:
- 1 tbsp. ubisi;
- Izibhebhe ezi-5 ezichotshoziwe ze-sweetener;
- 1.5 tbsp. l cocoa powder;
- Amaqanda ama-2
- 1 tsp usawoti.
Ngaphambi kokusebenzela ama-Muffin nge cocoa kungahlotshiswa ngamantongomane ngaphezulu.
Uhlelo lokulungiselela lumi ngokulandelayo:
- Fudumeza ubisi, kepha ungaluvumeli lubiluke.
- Shaya amaqanda ngo-ukhilimu omuncu.
- Faka ubisi.
- Esitsheni esihlukile, hlanganisa i-cocoa ne-sweetener, engeza i-soda.
- Faka yonke imisebenzi yokusebenzela endishini eyodwa uhlanganise kahle.
- Lubricate baking izitsha ngamafutha futhi amboze ngesikhumba.
- Thela inhlama zibe isikhunta bese ubhaka kuhhavini imizuzu engama-40.
- Hlobisa ngamantongomane ngaphezulu.
Amakhukhi we-Oatmeal
Ukwenza amakhukhi we-oatmeal, uzodinga:
- 2 tbsp. Ama-Hercules flakes (i-oatmeal);
- 1 tbsp. i-rye kafulawa;
- Iqanda eli-1
- 2 tsp i-baking powder;
- 100 g imajarini;
- 2 tbsp. l ubisi;
- 1 tsp i-sweetener;
- amantongomane
- omisiwe.
Ukulungiselela amakhukhi e-oatmeal, zonke izithako zixubene kahle, amakhukhi akhiwa kusuka ezingxenyeni zenhlama bese ebhakwa kuze kuphekwe ngamazinga okushisa ayi-180 ° C.
Hlanganisa zonke izithako ngokuphelele (uma ufisa, buyisela ubisi ngamanzi), uhlukanise inhlama ibe yizicucu, wakhe amakhukhi kuzo, uthele iphepha lokubhaka ubhake kuze kuphekwe ngokushisa okungu-180 ° C.
Amakhukhi we-gingerbread
Kunezinketho eziningi zokwenza i-gingerbread yeshukela, efana ne-rye gingerbread. Ukuze uzilungiselele, kuzodingeka uthathe:
- 1.5 tbsp. i-rye kafulawa;
- Ubuciko be-1/3. i-fructose;
- Ubuciko be-1/3. imajarini encibilikile;
- Amaqanda izigwaca 2-3;
- ¼ tsp usawoti;
- I-20 g yamakhisikhethi e-chocolate amnyama.
Ezingxenyeni ezingenhla, hlanganisa inhlama bese usakaza isipuni ekhasini lokubhaka. Amakhukhi e-gingerbread abhakwe imizuzu engu-15 ekushiseni okungu-180 ° C.
Ezingxenyeni ezidingekayo, govuza inhlama ye-gingerbread bese usabalalisa isipuni ekhasini lokubhaka. Amakhukhi e-gingerbread abhakwe imizuzu engu-15 ekushiseni okungu-180 ° C.
Ama-muffin
Ukuze wenze ama-muffin e-chocolate udinga ukuthatha:
- 175 g kafulawa we-rye;
- I-150 g ye-chocolate emnyama;
- 50 g bhotela;
- Amaqanda ama-2
- I-50 ml yobisi;
- 1 tsp i-vanillin;
- 1.5 tbsp. l i-fructose;
- 2 tbsp. l cocoa powder;
- 1 tsp i-baking powder;
- 20 g we-walnuts enhlabathi.
Ubuchwepheshe bokupheka bume kanje:
- Endishini ehlukile, shaya ubisi, amaqanda, ibhotela elicibilikile ne-fructose.
- I-baking powder ihlanganiswa nefulawa.
- Ingxube yobisi lweqanda ithululelwa kufulawa bese ixoxwe kuze kube usizi oluningi.
- Grate ushokoledi, engeza cocoa, i-vanillin namantongomane egayiwe. Konke kuxutshwe futhi kufakwe kwinhlama eqediwe.
- Izikhunta zeMuffin zigcwele inhlama futhi zibhakwe imizuzu engama-20 ku-200 ° C.
Ama-muffin abhakwa ngezindlela ezikhethekile imizuzu engama-20 emazingeni okushisa angama-200 ° C.
Izithelo roll
Ukuze ulungiselele umqulu wezithelo, kufanele uthathe:
- U-400 g rye ufulawa;
- 1 tbsp. kefir;
- Iphakethe le-margarine;
- 1/2 tsp isaladi eshayiwe;
- ingcosana kasawoti.
Bopha inhlama bese ubeka esiqandisini.
Ukulungiselela ukugcwaliswa, thatha ama-5 ama-pcs. ama-apula angenazimpawu kanye nama-plums, uwaqhebe, engeza u-1 tbsp. l ujusi kalamula, 1 tbsp. l i-fructose, ingcosana yesinamoni.
Khipha inhlama uyisongele ngokwanele, usakaze ungqimba wokugcwalisa phezu kwayo, ugoqe ngeroli bese ubhake kuhhavini okungenani imizuzu engama-45.
I-Carrot Pudding
Ukulungiselela i-pudding ye-karoti, kufanele uthathe:
- Ama-3-4 ama-PC. izaqathi ezinkulu;
- 1 tbsp. l uwoyela wemifino;
- 2 tbsp. l ukhilimu omuncu;
- 1 ingcosana ye-ginger gated;
- 3 tbsp. l ubisi;
- I-50 g ushizi wekhotishi onamafutha amancane;
- 1 tsp. izinongo (i-coriander, ikhumini, imbewu ye-caraway);
- 1 tsp i-sorbitol;
- Iqanda eli-1
I-pudding ye-karoti elungiselelwe ingahlotshiswa ngesiraphu ye-maple noma uju.
Ukulungiselela ukuhudula kufanele:
- Cwecuza izaqathe, i-grate, engeza amanzi (cwilisa) bese ucindezela nge-gauze.
- Izaqathe ezigobhoziwe uthele ubisi, engeza uwoyela wemifino bese ibila ku-cauldron imizuzu eyi-10.
- Hlukanisa i-yolk kusuka kumaprotheni bese ugaya nge-cottage shizi; amaprotheni - nge-sorbitol.
- Hlanganisa yonke imisebenzi yokusebenza.
- Gcoba isitsha sokubhaka ngamafutha, ufafaze ngezinongo bese ugcwalisa ngo-karoti.
- Bhaka imizuzu engama-30.
- I-pudding elungile ingahlotshiswa ngesiraphu ye-maple noma uju.
Tiramisu
Ukwenza i-tiramisu, ungathatha noma yiliphi ikhukhi elingafakwanga lwazi elisebenza njengezinqamuleli bese uligcoba ngamafutha ngokugcwaliswa. Ukuze kugcwaliswe, udinga ukuthatha ushizi weMascarpone noma iPhiladelphia, ushizi wekhotishi ophansi onamafutha amancane no-ukhilimu. Hlanganisa konke kahle kuze kube bushelelezi. Faka i-fructose ukunambitha, ngokuzikhethela - i-amaretto noma i-vanillin. Ukugcwaliswa kufanele kube nokuvumelana kokhilimu omuncu omuncu. I-filler eqediwe igcotshwa ngamakhukhi futhi ihlanganiswe phezulu nenye.Ready tiramisu wafaka esiqandisini ebusuku.
Ukwenza i-tiramisu, ungathatha noma yiliphi ikhukhi elingafakwanga lwazi elisebenza njengezinqamuleli bese uligcoba ngamafutha ngokugcwaliswa.
Ama-pancake nama-pancake
Kukhona izindlela eziningi zokupheka ama-pancake nama-pancake esifo sikashukela, ngokwesibonelo, ama-pancake enziwe nge-oat ne-rye kafulawa. Ukulungiselela isivivinyo okudingeka ukuthi usithathe:
- 1 tbsp. i-rye ne-oat ufulawa;
- Amaqanda ama-2
- 1 tbsp. ubisi lwe-nonfat;
- 1 tsp uwoyela sunflower;
- 2 tsp i-fructose.
Beat zonke izithako ze-liquid nge-mixer, bese ufaka ufulawa uhlanganise. Ama-pancake kufanele abhakwe ku-skillet efudumele kahle. Ama-pancake azoba acwebile uma usonga ushukela ophansi we-cottage shizi kuwo.
Izindlela zokupheka zesinkwa
Iresiphi yesinkwa sengqolowa elula kunazo zonke. Ukuze ulungiselele kuthathe:
- 850 g kafulawa wekolweni wesigaba sesibili;
- 15 g imvubelo eyomile;
- 500 ml wamanzi afudumele;
- 10 g kasawoti;
- 30 g uju;
- 40 ml wamafutha yemifino.
Ubuchwepheshe bokwenza isinkwa imi ngalendlela elandelayo:
- Hlanganisa ufulawa, imvubelo, usawoti noshukela endishini eyodwa.
- Thela ngokucophelela emanzini kanye no-oyili, ngaphandle kokumisa ukuvuselela.
- Bopha inhlama ize iyeke ukunamathela ezandleni zakho.
- Faka inhlama esitsheni se-multicooker, ufake i-oyili ngaphambili, bese usetha imodi ye- "Multi-cook" ngehora eli-1 kanye nokushisa kwama-40 ° C.
- Ngemuva kwehora, setha imodi ethi "Baking" bese usetha isikhathi esiya emahoreni angama-2.
- Imizuzu engama-45 ngaphambi kokuphela kwenqubo, jikisa isinkwa siye kolunye uhlangothi.
Isinkwa singadliwa kuphela kwifomu elipholile.
