Amakhekhe anambitheka ngokunambitheka, ama-dessert amangalisayo, ushokoledi, amakhekhe - ukudla okungahambi kahle ngokudla kokudla. Inama-carbohydrate amaningi ashesha ukugaya angathwali inani lokudla okunempilo, amafutha, izibhedlela, ukunambitheka namakhemikhali.
Abanye abantu kuyeka amaswidi ukuze wehlise isisindo; ezinye iziguli zinamathela ekudleni okufanele ngenxa yesifo - i-pancreatitis engapheli, isifo sikashukela, izinkinga zesisu, njll.
Kepha usafuna amaswidi. Kungani lokhu kwenzeka? Izizathu zihlukile. Zibangelwa kusengaphambili ifa, ukudla noma ukuxhomekeka kwengqondo, ukuphazamiseka kwehomoni.
Ungakubuyisela kanjani ukudla okumnandi futhi okunesitashi ngokudla okufanele - abaningi bayathanda. Ake sibheke ngemininingwane eminingi ezinye izindlela ezingase ziholele ekusetshenzisweni kwamaphawundi angeziwe, ezingathinti ushukela wegazi.
Izinketho Ezenye Okumnandi
Izithelo namajusi ezithelo kuyanconywa ukuthi kufakwe ekudleni lapho kudliwa. Aqukethe amavithamini amaningi kanye namaminerali, aqinisa amasosha omzimba, akwenzele ukuntuleka kwezakhi eziwusizo emzimbeni.
Ezithelo, ngokungafani nesinkwa sakho noma uswidi owuthandayo, ushukela unempilo. Ungadla ama-apula, ubhanana, i-kiwis, izithelo ezisawolintshi, uphayinaphu, i-tangerine, ithini lamapheya. Uma kunomlando wesifo sikashukela i-mellitus, khona-ke udinga ukukhetha izithelo ezingemnandi kancane, ubheke ukuthi ukugcwala kwe-glucose kuphendula kanjani ekusebenzeni kwabo.
Amagilebhisi namaphayinaphu akagcwalisi nje kuphela isidingo samaswidi, kodwa futhi kunomthelela ekuqhekekeni kwamafutha. Ngabo ungalungisa isaladi lezithelo elimnandi, oluvunwe nge-yogurt ephansi. Kuvunyelwe ukudla ngesikhathi sokukhulelwa.
Ngakho-ke yini okumnandi esikhundleni salokho? Ungabheka okulandelayo:
- Amajikijolo Kunconywa ukuthi udle amajikijolo, ama-sitrobheli, ama-sitrobheli, ama-blueberries, ama-currants amnyama nabomvu. Yidla okusha, ungadla ngemuva kokubanda;
- Izithelo ezomile. Ukusuka kumabhilikosi omisiwe, umhluzi, omisiwe nezinye izithelo ezomisiwe, kuhlanganiswa ingxubevange. Uma ufuna amaswidi, ungadla amathisipuni ambalwa ngetiyi ngaphandle koshukela. Kufika ku-100 g ngosuku, akusekho okungenzeka;
- Enye indlela, abaningi banikela ngemifino emisha - upelepele wensimbi, izaqathi, utamatisi, ukhukhamba;
- Izazi zezempilo zincoma ukubuyisela amaswidi noju esikhundleni sawo. Ithisipuni elilodwa lanele ukuqeda isifiso sokudla uswidi. Umkhiqizo wezinyosi unokwakheka okusebenzayo, unomthelela ekujwayekeni kwezinqubo ze-metabolic nezomzimba emzimbeni;
- Ama-jusi enziwe owenziwe ekhaya. Thela izipuni ezimbalwa ze-sitrobheni noma i-raspberries nge-500 ml yamanzi afudumele, shiya imizuzu engu-15. Ungaphuza ngaphandle kwemikhawulo.
Ipuleti elilodwa likashokolethi omnyama ngeke lilimaze umsoco ofanele. Kuvunyelwe ukudla kuze kufike ku-20 g womkhiqizo ngosuku ngokuqukethwe kwe-cocoa okungenani engu-75%.
Ungawususa kanjani ufulawa ekudleni?
Shiya ngokuphelele ama-rolls nokunye ukubhaka kunzima kakhulu. Ngokuhamba kwesikhathi, ukubekelwa imingcele okuqinile kuzoholela ekuwohlokeni, okuzosithinta kabi isimo somzimba. Ngakho-ke, ungazisongela ngemikhiqizo kafulawa, uma wazi ukuthi ungayifaka ini esikhundleni sayo.
Ukuthenga okubhalwe “ngakwesokudla” kunzima kakhulu, futhi okubhaliwe okuvezwe ekufakweni komkhiqizo akuhlali njalo kuyiqiniso. Ngakho-ke, abalandeli bokuphila okulungile batusa ukupheka ngokwabo, befaka ufulawa nge-bran, i-fiber noma i-oatmeal.
Lezi zithako zingama-carbohydrate ayinkimbinkimbi, ngokulandelana, azithinti inani leshukela, ahlinzeke umuzwa wokuhlala omude we-satiety, ungaholeli kusethi lwamaphawundi angeziwe.
I-fiber kanye nesitshalo se-fiber kufaka isandla ekujwayekeni kwezinqubo ze-metabolic, zithuthukise ukusebenza kwepheshana lesisu, futhi kuvikele ukuqunjelwa. Kuze kufinyelele ku-150 g lamakheli wekhalori aphansi angadliwa ekudleni ngosuku.
Ngenqubo yokulungiselela amakhukhi enziwe eyenziwe ekhaya noma ophaya, kufanele uhambisane nezincomo:
- Musa ukusebenzisa ibhotela.
- Uma umkhiqizo wobisi obilisiwe uthathwa ekuphekeni, athathwa ngamaphesenti aphansi wokuqukethwe kwamafutha.
- Ukusuka kumaqanda enkukhu, kusetshenziswa amaprotheni kuphela.
- Ushukela ushintshwa ngesiraphu noma isiraphu yokudla.
- Amantongomane athathelwa indawo nge-oatmeal.
- Udinga ukupheka ngohlobo lwama-silicone, awadingi ukuthambisa ngamafutha zemifino.
Amaqebelengwane amnandi futhi adliwayo atholakala ku-cottage shizi - ama-casseroles e-cottage shizi ngama-mousses ezithelo, ama-cheesecake, ama-muffin. Uma ufaka i-sweetener engokwemvelo noma yokwenziwa kubo, khona-ke umphumela ungolunye uhlobo ikhekhe elimnandi.
Ukuze unikeze ukunambitheka okuhle kakhulu ungasebenzisa izithasiselo ezahlukahlukene - isinamoni, imbewu ye-poppy, i-vanillin, i-ginger powder.
Amaswidi wokudla kwe-DIY
Uma ufuna amaswidi, ungenza amakhukhi e-oatmeal weti. Inama-kilojoule amancane, ayibangeli ukushisa kwenhliziyo, njengoba kunjalo kwesinye isikhathi ngemuva kokudla izimpahla ezibhakiwe zemvubelo. Inqubo yokupheka ilula. Kuyadingeka ukuthulula ama-300 g wama-flakes we-oatmeal ngamanzi ashisayo, ugcizelele kuze kupholile ngokuphelele.
Endishini ehlukile, cwilisa omisiwe, ama-apricots omisiwe amancane kanye nemipuna. Hlanganisa yonke into kube isisindo esisodwa, engeza isinamoni encane, imbewu encane yelanga. Govuza kuze kube yinto enhle kakhulu, bese wakhe amabhola anosayizi ofanayo.
Bhaka kuhhavini osuke usushisa uhhafu wehora. Umbuso wokushisa ungama-degree angama-180. Ekupheleni kwalesi sikhathi, ukubhaka sekumi ngomumo, ungakudla okushisayo nokubandayo.
Iresiphi enamafutha angenawo ushukela onekhalori ephansi:
- Hlambulula ama-500 g amajikijolo aqandisiwe ngaphansi kwamanzi agobhozayo, donsa uketshezi olwedlulele, yomisa kancane ngethawula lephepha;
- Gaya ku-blender esimweni se-puree, bese ufaka u-500 ml wamanzi, ulethe ku-thumba bese ubila ngomlilo imizuzu engama-4-6;
- Endishini ehlukile, chitha i-20 g ye-gelatin (ngaphambi kokungezela ku-berry fluid odinga ukuhlikihla);
- Thela isisombululo se-gelatin kujusi we-berry, hlanganisa;
- Thela isikhunta, upholile ekhishini, bese uqandeka uze uqiniswe.
Ukubuyekezwa kweziguli eziningi kuncoma ukudla ama-apula abhakwe ekudleni. Kunezinketho eziningi zokulungiselela i-dessert emnandi, futhi okubaluleke kakhulu, enempilo. Abanye abantu bengeza isinamoni, abanye bathanda iphunga elithile le-ginger, kanti abanye basungula ukugcwaliswa okuhlukile.
Iresiphi yakudala yama-apula abhaka:
- Geza ama-apula, ithawula lome. Ezinye zihlanzwa kuqala, ezinye azihlanjululwa. Endabeni yokugcina, kungenzeka ngokuphelele ukulondolozwa komkhiqizo womkhiqizo.
- Bhaka kuhhavini ekushiseni kwama-degree angama-180-200 imizuzu engu-15.
- Inani elincane loju nezicubu ezimbalwa zesinamoni kuxutshwa esitsheni esihlukile. Le ngxube ithululelwa ngaphezulu kwe-dessert eqediwe.
Ama-apula angafakwa ngengxube ye-cottage shizi - ama-200 g weshizi eliphansi elinamafutha amancane ahlanganiswe no-2 wezipuni kokhilimu omuncu onamafutha aphansi, engeza ushukela wesiraphu, amabhilikosi omisiwe asikiwe, ama-prunes, omisiwe omncane. Izithelo, njengakule iresiphi yangaphambilini, kuqala zigezwe, zomiswe ngethawula, bese “isivalo” sinqunywa bese umongo usikiwe. Faka ingxube ye-curd ngaphakathi, vala ngesembozo se-apula, ubhake imizuzu engu-15-20. Ama-apula ambalwa angadliwa ngosuku, mhlawumbe engxenyeni yokuqala yosuku.
Ukwenqaba kanjani amaswidi kuzotshelwa ngochwepheshe kule vidiyo ekulesi sihloko.
