Ukubekezelelwa kwama-pancake kashukela kuncike ekwakhiweni kwesitsha. Kwenqatshelwe ukupheka noshukela omningi, ufulawa omhlophe: kusuka kubo umuntu angazizwa engathandeki. Kodwa-ke, kunezindlela zokupheka eziklanyelwe abaneshukela.
Angaba ama-pancake eshukela
Izindlela zokupheka zakudala ezinoshukela ngeke zisebenze. I-Buckwheat ivunyelwe ukufakwa kwimenyu: ayibangeli ukukhuphuka okuqinile kwamazinga kashukela, ngokulinganisa bayoba usizo.
Ukubekezelelwa kwama-pancake kashukela kuncike ekwakhiweni kwesitsha.
Okwenza Isifo Sikashukela Kungabi Amapancake Ejwayelekile
Isitsha esilungiselelwe ngokuya ngeresiphi yakudala inenkomba ye-glycemic ephezulu kakhulu. Ukugxuma okungazelelwe emazingeni kashukela egazi kwenzeka ngenxa yokudla ukudla okwenziwe ngofulawa weprimiyamu. Umkhiqizo uqukethe inani elikhulu lama-carbohydrate, aphulwe ngokushesha ngaphansi kwethonya lama enzymes wokugaya ukudla, okuwenza abe yingozi uma ugula.
Amapancake kashukela angaba yingozi ngenxa yenani elikhulu loshukela. Imvamisa, izipuni ezimbalwa zalo mkhiqizo oyingozi zengezwa enhlama.
Amanani amakhulu wamafutha zemifino angaba yingozi. Imvamisa, ngenxa yesifo, isisindo somzimba womuntu sanda kakhulu. Umkhiqizo onekhalori ephezulu unikela ekukhupheni kwamafutha omzimba, uma kudliwa ngokungazelele.
Mhlawumbe ukuthuthukiswa kwezinkinga. Imvamisa kuba khona isifo sikashukela esihlasela isifo sikashukela, izilonda zesifo esishubile, hypoglycemia. Amathumba amlimazayo akhula njalo.
Sebenzisa imvubelo kuyingozi. Kuzofanela siyeke izitsha ezilungiselelwe nemvubelo.
Izici zokusebenzisa
Ngokuqapha, ngisho nama-pancake wesifo sikashukela kufanele adliwe. Kubalulekile ukuqapha izinga kashukela egazini, ukuvimbela ukwanda kwalo okunamandla. Kubalulekile ukubala okuqukethwe kwekhalori kwe-batter etholakele. Ukwenza ukudla kungabi nama-caloric amaningi, kufanele upheke nge-skim kefir, ubisi olunamafutha amancane noma amanzi.
Ukupheka kuvunyelwe kusuka ku-lentil emhlabathini, ilayisi, i-buckwheat, i-oats, i-rye. Kuvunyelwe ukusebenzisa ufulawa we-wholemeal kuphela, ocutshungulwa kancane, ngaphandle kokubangela ushintsho olungazelelwe emazingeni kashukela wegazi.
Ukufakwa esikhundleni sikashukela kungcono ukukhetha imvelo, hhayi ingozi empilweni. UStevia, erythrol ulungele kahle. Ungasebenzisa i-fructose noju.
Kunconywa ukwenqaba ukusetshenziswa kwama-pancake kumakhofi nasezitolo zokudlela. Noma kungashiwo ukuthi umkhiqizo ulungele uhlobo 1 nohlobo 2 lwesifo sikashukela, alunakuqinisekiswa. Ingozi iphezulu yokuthi isitsha siqukethe izithako ezingavunyelwe.
Pancake zokupheka sikashukela
Ukupheka kungcono ekhaya: lokhu kuzokwazisa ngqo ukuthi yiziphi izakhi ezisetshenzisiwe.
Ama-pancake e-Buckwheat
Ukuze ulungiselele isidlo esimnandi okudingeka uthathe:
- 250 g we-buckwheat;
- 0.5 izinkomishi zamanzi afudumele;
- isaladi eshisiwe onqenqemeni lukommese;
- 25 g wamafutha omnqumo.
Gaya grits nge-blender noma i-grinder yekhofi. Beat nge-mixer zonke izitho ukuthola isisindo esiningi, bamba imizuzu eyi-15. Bhaka epanini elishisayo elomile. Ama-pancake amancanyana angadliwa kubanda noma kushisa. Zihamba kahle ukugcwaliswa okumnandi noma konga.
Ama-pancake e-Buckwheat avumelekile kumenyu yesifo sikashukela.
Ama-pancake e-Oatmeal
Ukwenza ama-pancake kusuka ku-oatmeal ezigulini ezinesifo sikashukela, uzodinga:
- 1 inkomishi ye-oatmeal (ukugaya ama-flakes usebenzisa i-blender noma i-grinder yekhofi);
- 1 inkomishi yobisi skim;
- Iqanda lenkukhu eli-1;
- 1/4 tsp usawoti;
- 1 tsp i-fructose;
- 1/2 tsp i-baking powder (i-soda ingasetjenziswa).
Shaya iqanda ngosawoti kanye ne-fructose nge-blender. Thela ufulawa bese uthela kancane emaqanda, uvuselele ngokuqhubekayo ukugwema ukwakheka kweziqalo. Thela i-baking powder, hlanganisa. Thela emfuleni omncane wobisi, uvuse ngokuqhubekayo. Usebenzisa ibhulashi, usakaze ithonsi lamafutha epanini (uma ipani linguTeflon libilisiwe, akukho kawoyela) Fry imizuzu engama-2-3 ohlangothini ngalunye.
Ama-rye pancake
Ama-pancake amnandi e-rye angenziwa kusuka ku:
- 1 inkomishi yobisi olunamafutha amancane;
- 2 izinkomishi rye ufulawa;
- 2 tsp i-fructose;
- 1 tsp amafutha e-olive;
- 1 inkomishi ephansi yogurt;
- Iqanda lenkukhu eli-1;
- Amawolintshi ayi-1
- ingcosana yesinamoni.
Shaya iqanda le-fructose nge-blender. Thela ufulawa kancane, uvuse njalo. Faka uwoyela. Thela ubisi kancane kancane, uvuse ngezikhathi ezithile. Stove epanini elivuthayo. Grate i-zest, hlanganisa nesinamoni neyogathi bese uthele le ngxube ngaphezulu kwesitsha esiphelile.
Ku-mellitus yesifo sikashukela, ama-lens ama-lentil angalungiswa.
Imililo
Ukuqanjwa kubandakanya:
- 1 inkomishi yenhlabathi yomhlabathi;
- 1/2 tsp isi-turmeric
- 3 izinkomishi zamanzi afudumele;
- 1 inkomishi yobisi skim;
- Iqanda lenkukhu eli-1;
- ingcosana kasawoti.
Hlikihla ilensi ube yimpuphu. Faka i-turmeric, engeza amanzi bese ugcizelela isigamu sehora. Shaya iqanda ngosawoti, engeza ku-lentils, hlanganisa. Thela ubisi, hlanganisa. Bhaka ezinhlangothini zombili imizuzu ethile.
Indian irayisi dos
Ukuze ulungiselele lokhu kudla, thatha:
- 1 ingilazi yamanzi;
- 1/2 inkomishi yerayisi;
- 1 tsp ukhumini;
- ingcosana ye-asafoetida;
- ingcosana kasawoti;
- 3 tbsp imifino ye-parsley;
- 2 tbsp Ujinja
Hlanganisa ufulawa, ikhumini, i-asafoetida, usawoti. Faka i-ginger, amanzi. Govuza kahle. Bhaka ezinhlangothini zombili kuze kuphekwe. Lesi sidlo sihamba kahle ngemifino.
I-pancake top-pancake toppings
Ukukhetha kokugcwalisa nakho kubalulekile. Abanye ababukeli kungaba yingozi.
Izithelo nezithelo zomjikijolo
Ingxube yama-apula uju nesinamoni kulungile. Amajikijolo amaningi avunyelwe futhi: ngeke azilimaze i-puree yesineke yesifo sikashukela kusuka kuma-sitrobheli, ama-raspberries, ama-currants, ama-blueberries, ama-cherries.
I-curd pancake toppings
Ama-pancake angafakwa ngoshizi we-cottage bese uthele inani elincane lesiphu se-maple. Kuvunyelwe ukwengeza i-stevia ne-vanillin. Ukugcwaliswa kongahle kungaba yinketho enhle: ungenza ingxube ngoshizi, amakhambi, nezinongo ezivunyelwe. Kuzodingeka uyeke ukusetshenziswa kobisi oluhlanganisiwe: luqukethe ushukela omningi. Ukusetshenziswa kwamagilebhisi omisiwe nakho kwenqatshelwe.
Izihloko ezingafakwanga ngamehlo
Inyama nenkukhu kusetshenziselwa ukugcwaliswa kwenyama. Kuvunyelwe ukuthambisa inyama emhluzi: lokhu kuzokwenza i-filler ibe namanzi kakhulu.
Izinhlanzi nazo ziyavunyelwa. I-caviar ebomvu ivumelekile ngezikhathi ezithile, kepha kufanele kukhunjulwe ukuthi okuqukethwe kwekhalori yesitsha esinjalo kuphakeme.
