Uhlelo lokudla okufanele luye luthande ukuthandwa, okukhishwa kulo ama-carbohydrate aqhekeka kalula. Uhlelo olunjalo lusiza ukulwa ngokweqile futhi luguqule umsebenzi wawo wonke imisebenzi yomzimba.
Imikhiqizo yokudla kufanele ikhethwe ngokuya nge-glycemic index yayo (GI) - inkomba ekhombisa isilinganiso se-glucose engena egazini ngemuva kokudla umkhiqizo noma isiphuzo esithile.
Ukudla okunjalo kuzoba yikhalori ephansi, equkethe amaprotheni nama-carbohydrate ayinkimbinkimbi. Lokhu kudla kulungele abantu abaphethwe yiluphi uhlobo lwesifo sikashukela i-mellitus (1, 2 gestational) nalabo abafuna ukuba namafomu amahle. Kukhona ngisho nokudla kwenkomba ye-glycemic.
Ushukela ubizwa ngokuthi "i-carbohydrate" engenalutho, awunawo umsoco, ngaphezu kwalokho, unekhalori ephezulu kakhulu. Kepha, ngaphandle kwalomkhiqizo ekudleni, umuntu ukholelwa ukuthi amaswidi awathandayo, njengama-meringues, azovinjelwa unomphela.
Lokhu ngokuyisisekelo akulungile, kunezindlela eziningi zokupheka zama-meringues angenashukela azogcina ukunambitheka kwesitsha futhi ngasikhathi sinye, kuzoba nekhalori ephansi. Ngezansi kunezindlela zokupheka zama-meringues okudla, ukubaluleka kwenkomba ye-glycemic.
I-Glycemic Product Index ye-Meringue
Abantu abanesifo sikashukela nabantu abakhulueke ngokweqile badinga ukukhetha imikhiqizo yokudla enenkomba engekho ngaphezulu kwama-49 amayunithi. Ukudla okunjalo kubhekwa njengoku "phephile ", kudonswa ngumzimba isikhathi eside, okunika umuzwa wokuthamba isikhathi eside. Ukusuka kwimikhiqizo enjalo, ekudleni okuphambili kuyakhiwa.
Ukudla neziphuzo ezinenkomba yamayunithi angama-50 kuye kwangama-69 kufakiwe esigabeni esinenkomba ye-glycemic ephakathi nendawo. Kungcono kakhulu ukuyifaka kumenyu izikhathi ezimbili kuya kwezintathu ngesonto, ingxenye akufanele idlule amagremu ayi-150. Ngasikhathi sinye, kwabanesifo sikashukela isifo esikulesi sigaba esibuhlungu, kungcono ukukhipha ngokuphelele lesi sigaba semikhiqizo kumenyu.
Ukudla okune-GI ephezulu, okungukuthi, amayunithi angama-70 nangaphezulu, kumunwa ngokushesha ngumzimba, kufakwa emathanjeni onamafutha. Ngasikhathi sinye, umuntu uzwa umuzwa omfushane wokuthamba. Kalula nje, le mikhiqizo enekhalori "engenalutho". Kukhona nezici ezimbalwa lapho inkomba yemikhiqizo ingakhuphuka kancane. Lo mthetho uyasebenza ngemifino nezithelo. Uma uletha izithelo namajikijolo ngokuhambisana kwamazambane abunjiwe, khona-ke inkomba yawo izonyuka ngamayunithi ambalwa.
Iresiphi yakudala ye-meringue yiprotheni eshayiwe noshukela. Kulokhu, lapho umsebenzi ulungiselela i-dessert yokudla, ushukela ungathathelwa indawo nge-xylitol noma i-stevia.
Inkomba ye-Glycemic yezithako zama-meringues:
- inkomba ye-glycemic yamaprotheni amaqanda amayunithi ayi-zero;
- Inkomba yanoma iyiphi i-sweetener nayo i-zero;
- Inkomba ye-glycemic yomkhiqizo wezinyosi wohlobo oluthile ifinyelela kumayunithi angama-50.
Uma uju kukhonjiswa kuresiphi yokwenza ama-meringues ngaphandle koshukela, lokhu akusho neze ukuthi ungasebenzisa noma yimuphi umkhiqizo wezinyosi. Uju olunamakhaladi nezinye izinhlobo zalo kuvinjelwe.
Lezi zinhlobo ezilandelayo zoju kufanele zikhethwe, inkomba yazo engeqi amayunithi angama-50:
- i-acacia;
- i-eucalyptus;
- linden;
- i-buckwheat;
- isifuba.
Esebenzisa lezi zithako ukulungiselela ama-meringues, umuntu uthola isobho lokudla eliphansi lekhalori.
I-Meringue emnandi enoju
Iresiphi yakudala ye-meringue ifaka ukusetshenziswa koshukela obunjiwe. Ngempela, ngaphandle kwalesi sithako, amaprotheni awakwazi ukuba yi-airy. Ukushintsha ushukela nge-xylitol noma i-sweetener engokwemvelo uStevia ngeke kuzuze umphumela ofanayo. Ngakho-ke, kunconywa ukuthi amaprotheni angeze ingcosana kashukela we-vanilla.
Njengomuntu othambisa isisu, kungcono ukunikela ngokuthandwa yimvelo. Ngakho-ke, i-stevia kwisifo sikashukela ayiphephile nje kuphela, kodwa futhi futhi ngenxa yokubonga kwayo ngamavithamini ayo nokulandela umkhondo, abalulekile ekusebenzeni okujwayelekile komzimba.
Iresiphi engezansi ingahluka ngokungeza isinamoni kumaprotheni. Kepha lokhu kuyindaba yokukhetha ukunambitheka komuntu siqu kuphela, ongakwenza ngaphandle kwawo.
Izithako ezilandelayo zizodingeka:
- abamhlophe abaqanda amaqanda amathathu;
- Ukukhishwa kweStevia - isipuni esingu-0.5;
- isipuni se-vanillin;
- wezipuni ezintathu zikajusi kalamula osanda kufakwa.
Shaya abamhlophe nge-blender ngejusi kalamula kuze kube yilapho amagwebu amile. Ngemuva kokwethula kancane kancane i-stevia ne-vanillin bese uqhubeka u-whisk kuze kube yilapho isisindo iba mnene. Gcoba ishidi lokubhaka ngamafutha zemifino. Beka nesikhwama se-khekhe se-meringue. Uma kungekho divayisi enjalo, ungasebenzisa isikhwama sepulasitiki esivamile, usike ekhoneni elilodwa kuyo kancane.
Bhaka ama-meringues kuhhavini osandulele ukwenziwa ku-150 C amahora ayi-1.5 - 2. Kuyelulekwa ukuthi ungavuli ihovini ngesikhathi sokupheka ukuze ama-meringies angawi.
Izimiso zokwenza i-meringues ngomkhiqizo wezinyosi zihlukile kancane kwiresiphi yokuqala. Uju kufanele lwethulwe esigabeni esifanayo ne-stevia. Vele ukhumbule ukuthi zonke izakhiwo eziwusizo zalo mkhiqizo zilahlekelwa ngamazinga okushisa angama-70 C.
Ama-meringes noju alungiswa kusuka kulezi zithako ezilandelayo:
- abamhlophe abaqanda amaqanda abahlanu;
- izipuni ezinhlanu zoju lwamabele.
Okokuqala, shaya amaprotheni ahluziwe ngokuhlukile. Into esemqoka ukungayigcwalisi kulesi sigaba, amaprotheni akufanele aphenduke amagwebu aqinile. Bese wethula umfudlana omncane woju bese ushaya kuze kwakheke igwebu eliqinile.
Gcoba isitsha sokubhaka nebhotela, faka u-meringue ubhake ekushiseni kuka-150 C ihora elilodwa. Ngemuva kokupheka, ungasusi ama-meringues kuhhavini okungenani imizuzu engamashumi amabili.
Lezi akuzona ukuphela kwama-dessert angenashukela okungenzeka ukuthi abekhona etafuleni lokudla. Ngokusetshenziswa kwezithelo namajikijolo, ungapheka i-jelly, i-marmalade, izithelo ezinophisi kanye nojamu ngaphandle kokusebenzisa ushukela.
Ividiyo ekulesi sihloko ikhombisa inqubo yokwenza i-meringue ngaphandle koshukela.
