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Ukuxilongwa kwesifo sikashukela kubonakala kuyisigwebo kwabaningi abasizwayo. Abanye besaba ukuthi kungenzeka kube nezinkinga ezinkulu, abanye banxanelekile ngenxa yokuvinjelwa kwama-dessert abawathandayo. Futhi othile, ngisho naphezu kokuxineka, kaningi andisa inani lamaswidi adliwayo, athi "kunjalo,, masishane."
Ungaba kanjani?
Iningi leziguli ezisanda kwenziwa ezenziwe i-endocrinologist azikuphakamisi nokuthi ungaphila nesifo sikashukela ngokugcwele futhi isikhathi eside, ulungisa kahle indlela odla ngayo futhi udle nemithi.
Amakhekhe amnandi weshukela
Ngesifo sikashukela, inani elikhulu lamaswidi liyaphulwa, kufaka phakathi izinhlobo ezahlukahlukene zokubhaka ushukela.
Kodwa-ke, iziguli ezinalesi sifo zingadla izinhlobo ezintathu zamakhukhi:
- Amakhukhi omiswe kancane e-carb angenawo ushukela, amafutha nama-muffin. Lawa ngamabhisikidi kanye nama-crackers. Ungazidla ngenani elincane - izingcezu ezi-3-4 ngasikhathi;
- Amakhukhi anesifo sikashukela asuselwa endaweni yeshukela (i-fructose noma i-sorbitol). Ukungathandeki kwemikhiqizo enjalo ukunambitheka okucacile, okuphansi kakhulu ekuheheni ama-analogues aqukethe ushukela;
- Amakhekhe awenziwe ekhaya ngokuya ngezindlela zokupheka ezikhethekile, ezilungiselelwe kucatshangelwa inani lemikhiqizo evunyelwe. Umkhiqizo onjalo uzoba ophephe kakhulu, ngoba onesifo sikashukela uzokwazi kahle ukuthi udlani.
Isifo sikashukela sidinga ukuthatha ngokungathí sina ukukhetha kokubhaka.
Isifo sikashukela sibeka imingcele eqinile emikhiqizweni eminingi, kodwa uma ufuna ngempela ukuphuza itiye ngokuthile okumnandi, akudingeki uzidele. Kuma-hypermarkets amakhulu, ungathola imikhiqizo eqediwe ebhalwe "okunempilo yesifo sikashukela", kepha kufanele futhi ikhethwe ngokucophelela.Yini okufanele uyibheke esitolo?
- Funda ukwakheka kwekhukhi, ufulawa kuphela onenkomba ye-glycemic ephansi okufanele ubekhona kuwo. Kuyinto i-rye, i-oatmeal, i-lentil ne-buckwheat. Imikhiqizo kakolweni emhlophe iphikiswana ngokuphelele nabanesifo sikashukela;
- Ushukela akufanele ube ekwakhiweni, ngisho noma uthuli lokuhlobisa. Njengama-sweeteners, kungcono ukukhetha esikhundleni noma i-fructose;
- Ukudla okunesifo sikashukela akunakulungiswa ngesisekelo samafutha, ngoba akunangozi kangako kunoshukela ezigulini. Ngakho-ke, amakhukhi asuselwa kwibhotela azobangela ukulimala kuphela, kufanelekile ukukhetha ama-pastry kuma-margarine noma ngokuntuleka kwamafutha ngokuphelele.
Amakhukhi wesifo sikashukela Homemade
Isimo esibalulekile ukuthi ukungondleki sikashukela akufanele kube yindlala futhi kube mpofu.
Amakhukhi angenzelwe ukukhanya enziwe ngezithako ezinempilo angagcwalisa le "niche" futhi angalimazi impilo yakho. Sikunikeza ezinye izindlela zokupheka ezimnandi.
Amakhukhi we-Oatmeal wesifo sikashukela
Inani lezithako libalwa amakhukhi amancane ayi-15 abelwe.
Ngayinye yazo (ngokuya ngokulingene) izoqukatha ucezu o-1: i-36 kcal, i-0.4 XE ne-GI cishe ngama-gramu ayi-100 womkhiqizo.
Kungcono ukusebenzisa le dessert kungabi ngaphezu kwezicucu ezi-3 ngasikhathi.- I-Oatmeal - 1 inkomishi;
- Amanzi - 2 tbsp.;
- I-Fructose - 1 tbsp;
- Imajarini enamafutha amancane - amagremu angama-40.
Ukupheka:
- Okokuqala, pholisa imargarine;
- Bese ufake ingilazi kafulawa we-oatmeal kuyo. Uma kungakulungele, ungasula okusanhlamvu ku-blender;
- Thela i-fructose kulengxube, engeza amanzi amaningi apholile (ukwenza inhlama inamathele). Hlikihla konke ngesipuni;
- Manje preheat kuhhavini (ama-degree angu-180 azokwanela). Sibeka iphepha lokubhaka ekhasini lokubhaka, kuzosivumela ukuthi singasebenzisi i-grease ukuthambisa;
- Beka inhlama ngesipuni ngesipuni, wenze ukubekwa okuncane okungu-15;
- Thumela ukubhaka imizuzu engama-20. Bese upholile futhi ususe epanini. Amaqebelengwane enzelwe ekhaya aselungile!
Isigaxa sikafulawa we-rye
Inani lemikhiqizo lenzelwe amakhukhi amancane ayi-30-35 ahlukanisiwe.
Inani le-caloric lilinye lizoba ngu-38-44 kcal, XE - cishe u-0,6 ecezwini elilodwa, kanye nenkomba ye-glycemic - cishe ama-50 ngegremu ayi-100.
Sizodinga:
- UMargarine - amagremu angama-50;
- Ukufakwa esikhundleni sikashukela kumagremu - 30 amagremu;
- UVanillin - ingcosana eyi-1;
- Iqanda - 1 pc .;
- I-rye kafulawa - amagremu angama-300;
- I-chocolate emnyama ku-fructose (shavings) - 10 amagremu.
Ukupheka:
- Imargarine epholile, engeza i-vanillin ne-sweetener kuyo. Sigaya yonke into;
- Beat amaqanda ngemfoloko, engeza imajarini, hlanganisa;
- Thela ufulawa we-rye kwizithako ezingxenyeni ezincane, uxove;
- Lapho inhlama icishe ilungele, uthele ku-chocolate chip, usakaze ngokulinganayo ngenhlama;
- Ngaso leso sikhathi, ungalungiselela i-ovini kusengaphambili ngokuwushisa. Siphinde simboze ngephepha elikhethekile lokubhaka iphepha;
- Faka inhlama ku-isipuni esincane, ngokunengqondo, kufanele uthole amakhukhi angama-30. Thumela imizuzu engama-20 ukubhaka kuma-degree angama-200, bese upholile udle.
Amakhukhi ama-Shortbread ama-Diabetes
Le mikhiqizo yenzelwe cishe ama-35 servings wamakhukhi, ngalinye liqukethe ama-kcal angama-54, i-0.5 XE, ne-GI - ngama-60 amagremu womkhiqizo. Ngokunikezwe lokhu, kungakuhle ukuthi ungadli izingcezwana ezingaphezu kuka-1-2 ngasikhathi.
Sizodinga:
- Ukufakwa esikhundleni sikashukela kumagremu - amagremu ayi-100;
- Imajarini enamafutha amancane - amagremu angama-200;
- Ufulawa we-Buckwheat - amagremu angama-300;
- Iqanda - 1 pc .;
- Usawoti;
- UVanilla uyingcosana.
Ukupheka:
- Imargarine epholile, bese uxuba noshukela obambele, usawoti, i-vanilla neqanda;
- Faka ufulawa ezingxenyeni, uxove inhlama;
- Preheat kuhhavini kube ngu-180;
- Ephepheni lokubhaka ngaphezulu kwephepha lokubhaka, beka amakhukhi ethu ngezingcezu zezingcezu ezingama-30 kuya kwezi-35;
- Bhaka kuze kube nsundu yegolide, upholile futhi uphathe.
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