Lapho umuntu ekhulisa noma yiluphi uhlobo lwesifo sikashukela i-mellitus (eyokuqala, yesibili neyethambo), kuyadingeka ukuguqula ngokuphelele uhlelo lokudla bese ulahla ukudla okuthile.
Udinga ukunamathela ekudleni okuphansi kwe-carb, futhi ukhethe ukudla ngokwe-index yabo ye-glycemic (GI). Le nkomba ikhombisa izinga lapho ushukela engena egazini ngemuva kokudla isiphuzo noma ukudla okuthile.
Ezigulini ezinesifo sikashukela, umbuzo wokufakwa eceleni kwamaswidi we-confectionery avela kumenyu unamandla. Kepha lokhu akusho ukuthi awukwazi ukudla ama-dessert. Manje nje badinga ukulungiswa ngezandla zabo nangokusho kweresiphi ekhethekile. Uma ungenaso isikhathi salokhu, ungayala iTortoffi ngaphandle koshukela nge-Intanethi noma ikhefi yabadli bemifino.
Lo mbhalo uzoxoxa ngendlela yokwenza ikhekhe lesifo sikashukela, isinyathelo ngesinyathelo izindlela zokupheka amakhekhe anama-agar, ikhekhe lezinyosi ne-cheesecake. Kubuye kunikezwe nokuthi ungayikhetha kanjani imikhiqizo efanelekile ye-GI yohlobo 2 nohlobo 1 sikashukela.
I-Glycemic Product Index yekhekhe
Ukudla okunesifo sikashukela yilabo abanenkomba yabo engeqi amayunithi angama-49. Ukudla okuyinhloko kuqukethe. Ukudla okune-GI kusuka kumayunithi angama-50 kuye kwangama-69 kuvunyelwe ukufakwa ekudleni kuphela njengokukhetha, amahlandla amabili kuya kathathu ngesonto, ukuphaka okungafika kumagremu ayi-150. Ngesikhathi esifanayo, lesi sifo uqobo akufanele sibe sesigabeni esibi. Ngokuvamile, imikhiqizo yesifo sikashukela enenkomba ye-glycemic yamayunithi angama-70 noma ngaphezulu akufanele idliwe. Bayakwazi ukuvusa ukuthuthukiswa kwe-hyperglycemia futhi kuthinte kabi umsebenzi wezinqubo ezithile zomzimba.
Ukupheka, okungukuthi, ukwelashwa okushisa, kungathinta kancane inkomba, kepha lokhu kusebenza kuphela kwimifino ethile (izaqathe kanye nama-beet). Futhi, i-GI ingakhula ngamayunithi amaningana uma izithelo namajikijolo zilethwa ukuvumelana kwamazambane abunjiwe.
Ngokuphathelene namakhekhe abantu abanesifo sikashukela, kufanele balungiselelwe kusuka ekudleni okune-khalori ephansi, okunenkomba yama-unit angama-50. Ukwazi ukuthi iziphi izithako ezingeke zilimaze impilo yesiguli, udinga ukutadisha ngokucophelela itafula lezinkomba ze-glycemic yemikhiqizo.
Ngakho-ke, ufulawa kakolweni ubaluleke kakhulu, kuphakama ibanga, kuphakama inkomba yalo. Izinhlobo ezilandelayo zikafulawa zingaba ngenye indlela kafulawa kakolweni:
- ilineni;
- i-oatmeal;
- rye
- Coconut
- sipelwe;
- amaranth.
Ufulawa we-Amaranth kufanele uthandwe, kushukela kunosizo ikakhulukazi, ngoba kunciphisa ukugcwala kweglucose egazini. Kwelinye izwe, nakanjani kufakwe ekudleni kwabantu abanezifo ze-endocrine.
Ufulawa kakhukhunathi unenkomba yamayunithi angama-45. Ukusetshenziswa kukafulawa kakhukhunathi ekubhaka kuzonikeza ukunambitheka nephunga eliyisici. Ungathenga ufulawa onjalo kunoma yisiphi isitolo esikhulu.
INapoleon yabanesifo sikashukela nekhekhe lezinyosi ngaphandle koshukela kungcono ukungapheki, ngoba ngamakhekhe abo kunoma yikuphi, kusetshenziswa inani elikhulu lefulawa kakolweni.
Ikhekhe labanesifo sikashukela kufanele lilungiselelwe ngaphandle koshukela, ngoba i-GI yalo iy amayunithi angama-70. Ama-sweeteners akhethwa njenge-sweetener - i-sorbitol, i-xylitol, i-fructose ne-stevia. I-sweetener wokugcina ibhekwa njengewusizo kakhulu, ngoba yenziwa ngotshani obungapheli, obumnandi izikhathi eziningi kunoshukela uqobo.
Ungenza futhi ikhekhe ngaphandle kokubhaka noma i-cheesecake. I-cheesecake idinga isisekelo se-cookie, ithengwa esitolo, kubalulekile ukuthi amakhukhi akwi-fructose. Okwamanje, akulula ukuthola.
Ikhekhe le-yogi livunyelwe ukupheka nge-agar agar noma i-gelatin. Lawa maswidi amabili aphephile ezigulini ezinesifo sikashukela sohlobo 1 nohlobo 2. Ngaphezu kwehafu ye-gelatin ne-agar kwenziwa ngamaprotheni.
Inani lamaqanda asetshenziswe kwiresiphi ancishiswa kangcono, noma aqhubeke ngokulandelayo: iqanda elilodwa, bese okusele okunye kuthathelwa amaprotheni kuphela. Iqiniso ngukuthi ama-yolks aqukethe inani elikhulu le-cholesterol embi, ethinta kabi imithambo yegazi.
Ukwenza ikhekhe likashukela kuqondile; into esemqoka ukwazi izindlela zokupheka ezisebenzisa ukudla "okuphephile".
Ikhekhe le-yogi
Iresiphi engenamakhekhe iyathandwa. Ngemuva kwakho konke, isikhathi sokupheka sincane. Ngaphezu kwalokho, akudingekile ukupheka ukhilimu ne-biscuit, okuthi ngezinye izikhathi kube lula inqubo yokupheka. Kuyiqiniso, akunakushiwo ukuthi yonke into ilula - kufanele unciphise i-gelatin.
Uma kunesifiso sokupheka noma umcimbi onesizotha uvuke ngokungazelele, i-Tortoffi ngaphandle koshukela iyohlala ikusiza. Le yi-cafe yemifino ekhiqiza amakhekhe enziwa ngokwenziwa emadolobheni amaningi aseRussia.
Iresiphi yokuqala ikhekhe leyogathi. Kufanele unake ngokushesha ukuthi udinga ukukhetha iyogathi engafakiwe, mhlawumbe ngephesenti elincane lokuqukethwe kwamafutha, isibonelo, i-TM "Prostokvashino".
Ukwenza ikhekhe, udinga lezi zithako ezilandelayo:
- ukhilimu onokudla kwama-10% - ama-milliliters ayi-500;
- ushizi wekotishi onokhilimu - amagremu angama-200;
- i-sweetener - ukunambitha;
- iyogathi engafakiwe - milliliters ayi-500;
- i-orange, sitrobheli, ama-kiwi amabili.
Dilitha i-gelatin ku-yogurt bese ushiya kuze kube yilapho i-gelatin ivuvukala. Shaya ukhilimu ngokuqinile ku-blender noma usebenzisa i-mixer, hlanganisa ngokhilimu ushizi wekhilimu kanye ne-sweetener, hlanganisa ukhilimu ne-yogurt. Hlulela kahle kuze kube bushelelezi.
Thela ingxube ibe isikhunta bese ubeka endaweni ebandayo kuze kube ukuqina. Ngemuva kokuguqula ukwakheka bese uyihlobisa ikhekhe eliphelile lesoshukela nezithelo (isithombe sethuliwe).
I-dessert enjalo ivunyelwe ngisho nakubantwana abancane, kusukela eminyakeni emithathu.
Ushizi
Ama-cheesecake ayizinhlobo zedessert yakwamanye amazwe. Ngokuvamile, i-cheesecake yisitsha lapho okuyisisekelo kunguqu lwamakhukhi, bese kubekwa ungqimba lukakhilimu kulo.
Kukhona izindlela eziningi zalokhu okumnandi, zingalungiswa zombili ngaphandle kokubhaka kuhhavini.
Kuyafaneleka ukunaka iqiniso lokuthi ushukela ungathathelwa indawo uju kule dessert, futhi ungakwenza ngaphandle kwama-sweeteners, into esemqoka ukuthi umkhiqizo wokugcina izinyosi akufanele ucholwe.
Ukwenza i-cheesecake ye-calorie ephansi, uzodinga lezi zithako ezilandelayo:
- isigamu sekhilogremu yoshizi onamafutha aphansi;
- wezipuni ezintathu zebhotela;
- wezipuni ezimbili uju;
- Amagremu angama-200 amakhukhi we-fructose;
- iqanda elilodwa ne-protein eyodwa;
- amawolintshi amabili;
- Amagremu ayikhulu ama-apricots omisiwe.
Letha amakhukhi kwisimo semvuthuluka futhi uwaxube nebhotela elicibilikile. Ehovini, shisa isitsha sokubhaka, usigaxa ngamafutha, ubeke amakhukhi kuwo bese ubeka kuhhavini osandulele ukufika ku-150 C, upheke imizuzu eyisikhombisa.
Hlikihla ushizi wekhishi ngokusebenzisa ngesihlungo, engeza iqanda namaprotheni, uju bese ushaya ekuvumelaneni okungatheni. Grate the zest of orange, Finyisa ujusi lapho, engeza ama-apricots omisiwe asikiwe. Cwilisa ingxube ye-citrus phezu kokushisa okuphansi kuze kube kucubuziwe, cishe imizuzu eyi-10 kuye kweli-15. Ngemuva kwalokho engeza isisindo se-curd ku-puree uhlanganise. Beka ukugcwaliswa kwe-curd kwifomu bese upheka isigamu sehora. I-Cheesecake kufanele ipholile kuhhavini ngokwayo.
Ukuze ungaguli isifo “esimnandi”, kunconywa ukulandela imigomo yokudla okunesifo sikashukela nokuzivocavoca umzimba njalo.
Ividiyo ekulesi sihloko iveza iresiphi yekhekhe lesifo sikashukela.
