Wonke umuntu onesifo sikashukela ngasese ufuna ukwazi ukuthi kunamaswidi omlingo ashukela abanesifo sikashukela esingadliwa ngobuningi obungenamkhawulo ngakho-ke ngokuqhubekayo ubuza injini yokusesha umbuzo wokuthi yini amaswidi angadliwa noshukela. Kuphoqelelwe ukudumazeka. Kukhona amasu adinga ukwenqatshwa ngokuphelele kokudla okuqukethe ama-carbohydrate, noma amanye avumela ukusetshenziswa kokudla okunama-carbohydrate, kepha ngamanani akhawulelwe. Amaswidi omlingo awekho.
Okokuqala, ake ngikhumbule kafushane ukuthi siyini isifo sikashukela nokuthi kwenzekani uma umuntu onesifo sikashukela edla amaswidi. Cishe yonke imikhiqizo ye-confectionery iqukethe ishukela elikhulu lokudla, noma i-sucrose, okuthi uma iphukile emzimbeni, ihlephuke ibe yi-fructose ne-glucose. I-glucose icutshungulwa kuphela lapho kukhona i-insulin, futhi njengoba kungekho-insulin emzimbeni, kukhona ukunqwabelana kweglucose egazini. Kungakho kudingeka ukunciphisa ukusetshenziswa kwamaswidi.
Yini evunyelwe futhi yenqatshelwe kulabo abanesifo sikashukela esincike ku-insulin
Isifo sikashukela esincike ku-insulin, noma uhlobo 1 sikashukela, siyinkimbinkimbi kunazo zonke futhi esinzima kakhulu maqondana nokudla. Njengoba i-insulin ingakhiqizwa ngumzimba ngalolu hlobo lwesifo sikashukela, noma yikuphi ukusetshenziswa kwe-carbohydrate kulimaza kabi ushukela wegazi. Ngakho-ke, ngesifo sikashukela sohlobo 1, ikakhulukazi ushukela wegazi ophezulu, awukwazi ukudla noma yini equkethe ama-carbohydrate amaningi. Yonke imikhiqizo kafulawa ayivunyelwe. Le yi-pasta, ebhikawozi, nokunye okuningi - i-confectionery. Amazambane, izithelo ezimnandi, uju. Inani elivunyelwe le-beet, izaqathi, i-zucchini kanye notamatisi kuvunyelwe. Imikhiqizo yobisi enokuqukethwe kwamafutha edlula i-4%, okusanhlamvu kanye namagamu. Futhi ngokweqiniso, ukudla ngokweqile akwamukeleki.
Uma kungenzeka ukuguqula ushukela wegazi kube okwejwayelekile, ungakhokha ukukhishwa okuthile maqondana nemikhiqizo engenhla.
Kufanele futhi ukhawule amaswidi ngohlobo 2 sikashukela. Umzimba ukhiqiza i-insulin, kepha ubhujiswa ngokushesha, ungabi nesikhathi sokucubungula lonke ushukela ongena emzimbeni.
Utshwala, i-dessert new, namanye ama-cocktail akhishwe ngokuphelele iziphuzo ezidakayo. Kukhona umkhawulo kwezinye iziphuzo:
- iziphuzo ezinamandla - akukho ngaphezu kwe-50ml ngosuku,
- iwayini (elingahlawulwanga) - 100 ml,
- ubhiya - 250-300.
Kusetshenziswa ukudla okuthile okuqukethe i-carbohydrate namaswidi kashukela, isiguli kumele siqaphe njalo izinga leshukela egazini. Yebo, ungaphuza itiye elimnandi, nezipuni ezingama-3-4 kashukela obunjiwe noma isipuni soju, bese wehlisa ushukela ngemithi ekhethekile ekwehlisa ushukela, noma ufake umjovo ophindwe kabili we-insulin. Kepha ungasilawula isimo sakho ngokudla, usebenzise imishanguzo ezimeni ezihlukile. Kuyasiza embonini yezemithi iziguli ezisebenzisa izidakamizwa eziningi ngangokunokwenzeka.
Abathandi bezokwelapha ngezidakamizwa kufanele bakhunjuzwe ukuthi noma yiziphi izidakamizwa zinemiphumela emibi ekhulisa isimo somzimba. Sekuyisikhathi eside kwaziwa yiwo wonke umuntu iqiniso elijwayelekile lokuthi amakhambi aphatha omunye futhi akhubazeke elinye. Ngakho-ke, kungcono ukwenqaba ama-carbohydrate amaningi, anganikezi noma iyiphi inzuzo.
Kepha ukwenqatshwa ngokuphelele kwamaswidi kungaphonsa isiguli esimweni sokudangala, ikakhulukazi njengoba amaswidi enza ukukhiqizwa kwehomoni yenjabulo - i-serotonin.
Inketho eyodwa ukufaka izikhala esikhundleni sikashukela.
Ngingathola amaswidi kashukela? Kufanele uphendule lo mbuzo ngokwakho. Zilalele, ulawule isimo sakho ngemuva kokudla ukudla okuthile okuqukethe ama-carbohydrate, futhi uzoqonda ukuthi yini ongayidla, nokuthi ungakanani, nokuthi kungaba ukuhlakanipha ukwenqaba kuphi.
Ama-sweeteners
Emvelweni, kunezinto ezinambitha ngokunambitheka ezingathatha isikhundla sikashukela. Ezinye izinto zenziwa ngaphansi kwezimo zezimboni.
Uhlaka
I-Fructose ingenye yezingxenye ezinoshukela. Kutholakala cishe kuzo zonke izithelo.
Kwezimboni, i-fructose ikhishwa kumabhungane kashukela nomhlanga. Futhi, ngeqiniso, ngesimo sayo esimsulwa singasetshenziswa kahle ngabanesifo sikashukela esikhundleni sikashukela, kepha inani le-fructose ekudleni kwansuku zonke akufanele lidlule amagremu angama-50.
I-Xylitol
I-Xylitol yinto edalwe yimvelo. Ngisho nomzimba womuntu ohlelweni lwe-metabolism ukhiqiza kufika ku-15 g ye-xylitol ngosuku. I-alcohol iyi-alcohol ye-polyhydric crystalline, efana nokunambitha ushukela. Ibizwa ngokuthi ushukela we-birch, ngokusobala ngoba yile nto enikeza ubumnandi be-birch. Emkhakheni wokudla, i-xylitol ibhalisiwe njengesengezo sokudla i-E967.
ISorbitol
ISorbitol ibuye notshwala. Emvelweni, kutholakala ezitshalweni eziphakeme, ngokwesibonelo, ezithelweni zamatshe, ulwelwe. Kwezimboni, kuhlanganiswa kusuka kushukela. Isetshenziswa njenge-sweetener yeziguli ezinesifo sikashukela i-mellitus, ukukhuluphala. I-Acetylsalicylic acid ikhiqizwa kusuka ku-sorbitol. ISorbitol yaziwa ngokuthi isengezo sokudla se-E420.
I-Xylitol ne-sorbitol yengezwe ku-chocolate nakwizithelo, emarble, nase-confectionery. Amaswidi anjalo avumelekile kwabanesifo sikashukela, kepha ngokwesilinganiso.
I-Glycerrhizin noma impande ye-licorice emnandi
I-Licorice ikhula endle, isitshalo esinezindawo ezinhle ezisebenzayo. I-Licorice ayiqhamanga igama lesi ngengozi ngengozi - ukunambitheka okumnandi kwezimpande zayo okuqukethe i-glycerrhizin, into ephindwe izikhathi ezingama-50 kunoshukela ojwayelekile. Ngakho-ke, impande ye-licorice iyadingeka phakathi kwama-confectioners. Kumaphakeji, okuqukethwe kwe-glycerrhizin kumkhiqizo kungamakwa njenge-E958. Khumbula le nombolo futhi ungabi namahloni emikhiqizweni enalesi sengezo sokudla, esifana nesifo. Kodwa-ke, kuhle ukuba nesifo sikashukela ezimpandeni zakho zekhabinet yomuthi.
Uma uyazi ukuthi i-licorice iyakhula endaweni yangakini, ungayitshala esitimeleni hhayi engadini. Bamba izimpande ezi-1 - 1 - 5 endle ekwindla bese uhlukanisa izimpande zibe izingxenye eziningana, zitshale engxenyeni enomthunzi wesakhiwo sakho sengadi. Kuliqiniso, i-licorice iyasaba isithwathwa, ngakho-ke kungcono ukumboza umhlabathi lapho itshalwe khona ngefilimu. Enye indlela ukuthenga imbewu ye-licorice nesitshalo entwasahlobo ngembewu.
Uma ungakwazi, kodwa ngifuna
UJam, kepha, unemiphumela yesifo sikashukela. Kepha ungancoma ujamu wesifo sikashukela, namanye amaswidi, alungiselelwe ngendlela ekhethekile. Zingenziwa kusuka kuma-sitrobheli, ama-raspberries, ama-cherries, ama-cherries, ama-apricots, amaplamu. Kwi-1 kg ushukela, kuthathwa ama-4 kg wezithelo noma amajikijolo. Izithelo zigcwele ushukela esitsheni lapho zizophekelwa khona futhi zishiywe amahora ama-3-4 kuze kube yilapho isiphume ijusi. Lapho nje sekuvele ijusi, ungabeka izitsha ngejamu emlilweni ophakathi nendawo. Ijamu enjalo iphekwe ngemuva kokubilisa imizuzu engu-15 ukuya ku-20, ithululelwa isishisa ezitsheni ezingagayiwe bese igoqwa. UJam ngeke abukeke njengoswidi, obukhulu. Isigamu noma izingxenye ezintathu zembiza zizogcwala ujusi wezithelo, kepha ungakuvumeli lokho kukukhathaze. Ngemuva kwakho konke, isiraphu yezithelo evikelekile yemvelo.
Kulesi jamu, inqwaba yoshukela iphindwe izikhathi ezi-4 kunokujwayelekile. Amavithamini agcinwa kuwo, angahlanjululwa futhi enziwa ngesikhathi sasebusika iziphuzo ezimnandi, ezidliwe netiye, engeza ukubhaka.
Ikhekhe Lesinkwa Esifushane
Leli khekhe alidingi ukubhaka. Inganikezwa hhayi isiguli esinesifo sikashukela kuphela, kodwa futhi kuphekwe ngokushesha uma izivakashi zifikile. Ukuze ikhekhe ithathwe
- Ubisi lwendebe eyi-1 (mhlawumbe olunamafutha amancane)
- Ipakethe eli-1 lamakhekhe amfishane;
- I-150g yama-cottage shizi angenawo amafutha;
- Noma yikuphi okufaka esikhundleni sikashukela
- Ukuze unambithe, i-zest encane yelamula.
Hlikihla ushizi wekhishi kahle ngesihlungo. Yethula i-sweetener kuyo, uyihlukanise izingxenye ezimbili. Yethula i-zest zice engxenyeni eyodwa, ne-vanillin kwenye ingxenye. Kuthreyi ohlanzekile, noma isitsha sokubhaka, faka ungqimba wokuqala wamakhukhi, owufake ubisi ngaphambili. Vele ungawudlulisi ukuze amakhukhi angawa ezandleni zakho. Faka ungqimba oluncanyana lwe-cottage shizi nge-zest kumakhukhi. Bese uphinde ubeka ungqimba wamakhukhi afakwe obisini, kanye nengqimba yoshizi we-cottage shizi nge-vanilla kuwo. Ngakho-ke, ukushintshana kwezendlalelo, beka wonke amakhukhi. Ekugcineni, juba ikhekhe nalo lonke ushizi we-cottage bese ufafaza imvuthuluka, engenziwa kumakhekhe aphukile. Hlanza ikhekhe eliphelile amahora ambalwa endaweni epholile ukuze lifakwe.
Ithanga elibhakwe
Ngokubhaka, kungcono ukuthatha ithanga eliyindilinga. Okokuqala, isigqoko esinomsila siyanqunywa, bese ithanga lihlanzwa imbewu. Ukuze ugcwaliswe uzodinga:
- 50-60 amagremu wanoma iyiphi nati ebunjiwe,
- 2-3 ama-apula amancane nosayizi omuncu
- Iqanda le-1 lenkukhu
- 1 inkomishi ushizi ophansi onamafutha amancane
Ama-apula kumele ahlutshiwe kusuka ezinhlanyelweni kanye nopelepele futhi afakwa ku-grater emafutheni. Amantongomane achotshozwa crumb elihle. Ushizi wasekhishini ukhishwa ngesihlungo. Ngemuva kwalokho ama-apula, amantongomane afakwa ku-curd, iqanda liyathululelwa, konke kuhlanganiswa kahle futhi kubekwe ngethanga. Ithanga limbozwe ngesigqoko esisikiwe bese lithunyelwa kuhhavini, lapho libhakwa khona imizuzu engama-25-30.
Lezi zokupheka ezintathu ziyingxenye yokudla okuncane kakhulu kwabanesifo sikashukela. Kepha bakhombisa ukuthi abanesifo sikashukela bangenzani ngamaswidi, nokuthi kungehluka kanjani futhi kunempilo kanjani itafula likashukela.
