Ukudla okunempilo kuyingxenye ebalulekile yokwelashwa okuphumelelayo kwesifo sikashukela sohlobo 2. Ukudla okwelaphayo kwalesi sifo esiyingozi kubandakanya ukwenqatshwa kokudla okunamafutha nama-carbohydrate okwenyusa ushukela wegazi. Lokhu kwenqatshelwa kusebenza emikhiqizweni eminingi ebhaka, ikakhulukazi leyo eyenziwe ngofulawa omhlophe.
Kodwa awukwazi ukukuyeka ngokuphelele ukusetshenziswa kwesinkwa, ngoba kuqukethe izinto eziningi ezilusizo ezidingekayo ekusebenzeni komzimba okujwayelekile. Ngasikhathi sinye, kunconyelwa ukufaka isinkwa esisha ngama-crackers, okulula ukuwagaya futhi siqukethe ama-carbohydrate aphilile angagcini uhlelo lokugaya.
Kodwa-ke, hhayi wonke ama-crackers asetshenziswa ngokulinganayo kuhlobo 2 sikashukela. Ngakho-ke, isiguli ngasinye esephula i-carbohydrate metabolism kufanele sazi ukuthi singazihlukanisa kanjani ezinempilo kusuka kuma-crackers ayingozi, ukuthi zingakudla okungakanani nokuthi ungazipheka kanjani ngokwakho.
Yikuphi ukuqhekeka okulungele isifo sikashukela
Okokuqala, abantu abathola ukuthi banesifo sikashukela sohlobo 2 kufanele bayeke abathengi abathandayo abanokuthanda okuhlukahlukene. Ziqukethe izinto eziningi ezilimazayo, ezinjengama-dyes, ama-preservatives, ukunambitheka kokufakelwa kanye ne-flavour enhancer - i-monosodium glutamate, emlutha kakhulu.
Ngaphezu kwalokho, ukwakheka kwama-crackers anjalo kufaka inani elikhulu likasawoti, okudlula ukunakekelwa kwansuku zonke okunconywayo. Isikhwama nje esisodwa esincane sabaqhekeki singadala ukuvuvukala okukhulu, ukusebenza kwezinso nokukhubazeka, okuvele kuthambekele kumonakalo omkhulu ngenxa kashukela wegazi ophakeme.
Ngakho-ke, ama-crackers kufanele enziwe ngokwawo, ukubhaka isinkwa esisikwe izingcezu ezincane kuhhavini, i-microwave noma epanini enenhlabathi ewugqinsi. Ama-Crackers for diabetesics alungiswa kangcono kusuka ku-rye nesinkwa esiphelele sokusanhlamvu, esinezinkomba eziphansi ze-glycemic futhi ezingavuseli ukwanda koshukela wegazi.
Isinkwa esinjalo silungiswa kusuka kufulawa we-wholemeal, ukukhiqizwa kwawo okusebenzisa okusanhlamvu okuphelele kakolweni, kufaka phakathi igobolondo kanye negciwane. Ufulawa onjalo unombala omnyama, kepha ngasikhathi sinye uqukethe yonke inhlanganisela yezinto ezilusizo. Ngakho-ke isinkwa sokusanhlamvu okuphelele singumthombo ocebile wamavithamini A, E, H neqembu B, i-potassium, i-calcium, i-phosphorus, i-iron, iprotheni yemifino, ama-amino acid nefayibha.
Ama-Crackers enziwe ngesinkwa se-oat azoba usizo ngokulinganayo esigulini esinesifo sikashukela. Ukulungiselela lokhu kubhaka, kusetshenziswa ufulawa we-oat, onenkomba yakhe ye-glycemic engaphezulu kwe-45. Ngaphezu kwalokho, isinkwa se-oat siqukethe inani elikhulu le-nicotinic acid, esiza ukunciphisa ukugcwala kweglucose emzimbeni.
Akufanele futhi ukhohlwe ngesinkwa esimnyama nesiyi-Borodino, esingavinjelwe isifo sikashukela. Bacebile nge-nicotinic ne-folic acid, i-iron, i-selenium, kanye namavithamini e-B. Ngakho-ke, ama-crackers avela kulesinkwa esinjalo azoba ukwengeza okuhle ekudleni kweziguli ezinesifo sikashukela.
Kodwa ama-crackers awusizo kakhulu atholakala esinkwa esilungiselelwe ngesandla. Kulokhu, onesifo sikashukela angaqiniseka ukuthi isinkwa siqukethe kuphela izakhi ezisezingeni eliphezulu neziphephe kakhulu kuso. Ekwenzeni isinkwa esenziwe ekhaya, ungasebenzisa i-rye, i-oat, ifilakisi, i-buckwheat, i-chickpea nezinye izinhlobo zikafulawa onenkomba ephansi ye-glycemic.
Isinkwa noma ama-crackers
Ama-Russian nesinkwa anokuqukethwe kwekhalori okufanayo, ngoba ngemuva kokoma, amakhalori awashabalali ndawo. Ngakho-ke, uma isinkwa sokusanhlamvu esiphelele siqukethe ama-247 kcal, khona-ke ama-crackers enziwe kuwo azoba nokuqukethwe kwekhalori okufanayo. Lokhu kufanele kukhunjulwe yizo zonke iziguli ezinesifo sikashukela sohlobo 2, ikakhulukazi lezo ezikhuluphele.
Kodwa-ke, ama-breadcrumbs aqukethe i-fiber eyengeziwe yezitshalo, evimbela ukumuncwa ngokushesha kwe-glucose futhi ivikele ngokumelene ne-spikes engazelelwe kushukela wegazi. I-fibre futhi ithuthukisa uhlelo lokugaya ukudla futhi ikhuthaza ukususwa ngokushesha kwezinto ezilimazayo emzimbeni.
Enye inzuzo ebalulekile yama-crackers ngaphezulu kwesinkwa ukungabikho kwe-acidity ephezulu. Ukudla isinkwa kuvame ukudala ukushisa kwenhliziyo, isicanucanu kanye nesisu esibuhlungu, okukhulunywa ngakho ikakhulukazi kubantu abanezifo zomgudu wesisu.
Ama-Crackers awabangeli imizwa enjalo engemnandi, ngakho-ke, kunconyelwa ukuwadla ezigulini ezine-gastritis, isilonda sesisu kanye ne-duodenal, kanye nezifo zesibindi nezindlala. Ama-Rusks azosiza kakhulu kwabanesifo sikashukela, abathi, ngokumelene nesizinda sesifo, bavame ukuba nokuphazamiseka kokugaya ukudla.
Ama-Russian anesifo sikashukela sohlobo 2 angadliwa ngamasobho emifino noma kumhluzi wenkukhu okhanyayo, futhi kufakwe nakumasaladi, okuzobenza bawondle futhi banempilo. Into esemqoka ukwazi isilinganiso futhi ungadli ama-crackers amaningi kunokunconywa ngokwephulwa kwe-carbohydrate metabolism.
Ngemuva kokumiswa, isinkwa asilahlekelwe yizinto ezizuzisayo, ngakho-ke, wonke amavithamini, amaminerali nezinye izinto ezibalulekile zigcinwa kuma-soncrumbs. Ngasikhathi sinye, ama-rusks angukudla okuphephile futhi kuvame ukusetshenziswa ekudleni okunempilo, kubandakanya nesifo sikashukela.
Izici eziwusizo zeziqhekeki zesifo sikashukela sohlobo 2:
- I-fiber yokudla inomphumela onenzuzo emgudwini wesisu, iguqule imisebenzi yohlelo lokugaya futhi iphazamise ukungena kweglucose okusheshayo kakhulu egazini;
- Okuqukethwe okuphezulu kwamavithamini we-B kusiza ukuthuthukisa imetabolism, kufaka phakathi i-carbohydrate metabolism;
- Bakhokhisa isiguli ngamandla futhi balondoloze ukusebenza kahle okuphezulu.
Inzuzo ukuthi ama-carbohydrate azicwilisa asiza ngokwejwayelekile ukugcwala koshukela emzimbeni.
Ungadliwa
Njengoba sekuphawuliwe ngenhla, iziqhekeza eziwusizo kakhulu zingenziwa ngesinkwa esibhakiwe ngezandla zazo. Kufanele iqukathe izinhlobo ezifanele zikafulawa, ungabi namargarine nenani lamanye amafutha, kanye namaqanda nobisi.
Ukwakheka kwesinkwa kwabanesifo sikashukela kufanele kulingane ngokuphelele futhi kufaka phakathi imikhiqizo kuphela enenkomba ye-glycemic ephansi. Lokhu kuzogwema imiphumela emibi, ikakhulukazi ukuthuthukiswa kwezinkinga zikashukela eziyingozi.
Kukhona izindlela eziningi zokupheka zabantu abane-glucose ephakeme ngokungamahlalakhona. Ngokuvamile kufaka ukusetshenziswa kwezinhlobo eziningana zikafulawa, okusiza ukuthola hhayi kuphela okunempilo, kepha futhi nokudla okumnandi kakhulu.
Isinkwa se-rye esenziwe ekhaya.
Le iresiphi ilungele abathandi bezinkwa ze-rye nama-crackers. Ama-Rusks enziwe kangcono ngesinkwa esime usuku oluthile.
Izithako
- Ufulawa wamasondo - izinkomishi ezi-2;
- I-rye kafulawa - izingilazi ezi-5;
- I-Fructose - 1 tsp;
- Usawoti - 1.5 tsp;
- Imvubelo ecindezelwe - amagremu ama-40 (imvubelo eyomile - 1.5 tbsp.spoons);
- Amanzi afudumele - izingilazi ezi-2;
- Amafutha omnqumo - 1 tsp.
Faka imvubelo epanini lokujulile, engeza amanzi bese ufaka ufulawa osikiwe kuze kutholakale ukhilimu omuncu omuncu. Mboza ngendwangu ehlanzekile bese ushiya amahora ayi-12 endaweni efudumele. Ngalesi sikhathi, isipanji kufanele siphindaphindwe kabili.
Faka izithako ezisele bese uxova inhlama. Beka kwifomu elikhulu ukuze lingahlali ngaphezu kwe-1/3 yevolumu. Shiya isikhunta isikhashana ukuze inhlama ibuye futhi. Beka isinkwa sokubhaka, kepha ngemuva kwemizuzu engu-15, ususe kuhhavini bese ugcoba uqweqwe ngamanzi. Buyisela isinkwa kuhhavini kuze kuphekwe.
I-Buckwheat nesinkwa esiphelele sokusanhlamvu.
I-Buckwheat ingumkhiqizo obaluleke kakhulu wokudla, futhi ngenxa yalokho, isinkwa sefulawa ka-buckwheat sisiza kakhulu. Kuvunyelwe ukudla ngezifo ezahlukahlukene, kubandakanya nesifo sikashukela. Ngaphezu kwalokho, inkomba ye-glycemic ye-buckwheat iphansi kakhulu - amayunithi angama-50.
Izithako
- Ufulawa we-Buckwheat - 1 inkomishi;
- Ufulawa wamasondo - izinkomishi ezi-3;
- Amanzi afudumele angahlanzekile - inkomishi e-1;
- Imvubelo eyomile - amathisipuni ama-2;
- Amafutha omnqumo - 2 tbsp. nezinkezo;
- I-Fructose - 1 tsp;
- Usawoti - 1.5 tsp.
Thela imvubelo ngamanzi, engeza ufulawa bese ulungiselela ukushisa. Mboza isitsha ngethawula nendawo endaweni efudumele ubusuku ukuze inhlama ikhuphuke. Faka izithako ezisele bese uxova inhlama. Beka ngendlela bese ushiya ukuze unyuke. Bhaka isinkwa kuhhavini kuze kuphekwe.
Isinkwa esiphelele sokusanhlamvu.
Lokhu kungenye yezinhlobo eziwusizo kakhulu zesinkwa sikashukela. Kufanelekile ngisho nakulezo ziguli ezingaqinisekile ukuthi kungenzeka yini ukudla ukudla okunesitashi ezimeni zazo.
Izithako
Imvubelo eyomile - 1 tbsp. isipuni.
Usawoti - 2 tsp;
Uju - 2 tbsp. nezinkezo;
Ufulawa wokusanhlamvu ophelele - izinkomishi eziyi-6.5;
Amanzi afudumele - izingilazi ezi-2;
Amafutha omnqumo - 2 tbsp. nezinkezo.
Hlanganisa imvubelo, amanzi noju esitsheni esikhulu. Faka ufulawa kuze kube yilapho inhlama ithatha ukuvumelana ukhilimu omuncu omuncu. Shiya endaweni efudumele amahora ayi-12, ukuze inhlama inyuke. Faka izithako ezisele bese uxova inhlama. Faka ifomu bese ulinda lize likhuphuke ngokwesibili. Faka kuhhavini ubhake kuze kuphekwe.
Ama-crackers alula.
Ukwenza ama-crackers, usike isinkwa sibe izingcezu ezincane. Uma ufisa, ungasika i-crust esinkwa, ngakho-ke ama-crackers azothamba. Beka ishidi lokubhaka ngezingcezu zesinkwa kuhhavini ubhake ku-180 ℃ imizuzu eyi-10. Ama-crackers anjalo angadliwa ngetiye lezindela lesifo sikashukela noma ikhofi, futhi kufakwe namasaladi.
Ama-Garlic crackers.
Ukwenza ama-croutons nge-flavour yegalikhi, udinga ukusika isinkwa sibe izingcezu ze-oblong. Dlulisa ama-clove amathathu wegalikhi ngokucindezela bese uxuba ne-1 tbsp. isipuni samafutha omnqumo. Faka izingcezu zesinkwa endishini nengxube yegalikhi uhlanganise kahle. Beka ama-croutons ekhasini lokubhaka bese ubhaka imizuzu engaba ngu-15.
Amaqhekeza anamakhambi anephunga elimnandi.
Isinkwa sedayisi u hlanganise ne-1 tbsp. Isipuni hops-suneli isithokelo. Hlanganisa kahle, engeza i-1 tbsp. isipuni samafutha omnqumo bese uvusa futhi. Beka ephepheni lokubhaka ubhake ku-190 ℃ imizuzu engama-30, uvuse ngezikhathi ezithile.
Izilo ngezinhlanzi.
Sika isinkwa sibe izingcezu ezinkulu. Gaya noma iyiphi inhlanzi ethosiwe ku ujusi wayo ku-blender eya esimweni se-puree, engeza usawoti, imifino ebunjiwe no-1 tbsp. isipuni samafutha omnqumo. Ngokunamathisela okulungiselelwe, usakaze ucezu ngamunye wesinkwa, bese usinquma ama-cubes amancane.
Mboza ishidi lokubhaka ngephepha lokubhaka, usakaze ngokucophelela izingcezu zesinkwa bese ufaka kuhhavini ku-200 температуре imizuzu engama-20.
Ama-bhisikidi eRye.
Enye indlela enhle kuma-breadcrumbs angaba ngamabhisikidi enziwe. Futhi banokuthungwa okuqinile kwe-crispy endaweni ephansi ye-glycemic index.
Izithako
- I-rye kafulawa - 1 inkomishi;
- Amanzi - 1/5 inkomishi;
- Amafutha omnqumo - 2 tbsp. nezinkezo;
- Imbewu yeCaraway - 0.5 tsp;
- Usawoti - amathisipuni angu-0,25.
Thela ufulawa endishini enkulu, engeza uwoyela, usawoti kanye nembewu ye-caraway. Ukuthela amanzi amancane, uxove inhlama ye-elastic bese uyibeka esiqandisini amahora ama-3. Khipha inhlama ibe ungqimba omkhulu, obukhulu obungama-0,5 cm. Sika izigcawu ezincane bese uwahlaba ngezindawo eziningi ngemfoloko. Beka amabhisikidi ekhasini lokubhaka bese ubhaka imizuzu eyi-15 ku-200 ℃.
Indlela yokuthola izihlungi zokudla kwabanesifo sikashukela inikezwe kuvidiyo kule ndatshana.
