Isifo sikashukela sohlobo 2 yisifo esivame ukwenzeka ngenxa yendlela engalungile. Isisindo esikhulu ngokweqile kanye nokuntuleka kokuzivocavoca kuyizimbangela eziyinhloko zokuthathwa kokukhubazeka kweglucose kanye nokuvela kokungamelana ne-insulin.
Kungakho ukudla kudlala indima ebalulekile ekwelapheni isifo sikashukela esinga-insulin. Enye yemithetho eyinhloko yokudla kwezempilo ngoshukela ophezulu wegazi ukwenqatshwa okuphelele kwemikhiqizo kafulawa, ikakhulukazi ethosiwe. Ngalesi sizathu, ama-pancake ajwayele ukufakwa ohlwini lwemikhiqizo enqatshelwe isiguli.
Kepha lokhu akusho neze ukuthi abanesifo sikashukela kumele bashiye lo msebenzi wobuciko waseRussia. Kubalulekile nje ukwazi ukuthi ungalungiselela kanjani ama-pancake aphile kahle kwabanesifo sikashukela sohlobo 2 abazothola izindlela zabo zokupheka eziningi kulesi sihloko.
Ama-pancake awusizo kashukela
Inhlama ye-pancake yendabuko ifakwa ufulawa kakolweni, ngokufakwa kwamaqanda nebhotela, okunyusa inkomba ye-glycemic yalesi sitho iphuzu elibucayi. Yenza i-pancake yesifo sikashukela kuzosiza ukuguqulwa okuphelele kwezakhi.
Okokuqala, kufanele ukhethe ufulawa onenkomba ephansi ye-glycemic. Kungaba ukolweni, kepha hhayi okuphezulu kakhulu, kepha okubumbayo. Futhi, izinhlobonhlobo ezenziwe ng okusanhlamvu okuthi inkomba yazo ye-glycemic ingeqi ema-50 ifanelekile, ifaka i-buckwheat ne-oatmeal, kanye nezinhlobo ezahlukahlukene ze-legumes. Ufulawa wombila akufanele usetshenziswe ngoba uqukethe isitashi esiningi.
Akufanele kunakwe okungaphansi kokugcwaliswa, okungafanele kube namafutha noma okusindayo, ngoba lokhu kusiza ekutholeni amakhilogremu angeziwe. Kepha kubaluleke kakhulu ukupheka ama-pancake ngaphandle koshukela, ngaphandle kwalokho ungangezela ukugcwala kwe-glucose emzimbeni.
Inkomba ye-glycemic kafulawa:
- I-Buckwheat - 40;
- I-Oatmeal - 45;
- I-Rye - 40;
- I-pea - 35;
- I-Lentil - 34.
Imithetho yokwenza ama-pancake ohlobo 2 lwesifo sikashukela:
- I-pancake kafulawa ingathengwa esitolo noma yenziwe ngokuzimela ngokugaya ama-grits ekhofi;
- Njengoba sengikhethe inketho yesibili, kungcono ukunikela ngokuthanda i-buckwheat, engaqukethe i-gluten futhi ingumkhiqizo obalulekile wokudla;
- Ukugoqa inhlama kuyo, ungafaka abelungu amaqanda futhi unambithe noju noma i-fructose;
- Njengokugcwalisa, ushizi wekhokho onamafutha aphansi, amakhowe, imifino ephekiwe, amantongomane, amajikijolo, izithelo, okusha futhi kubhakwe, kulungile;
- Ama-pancake kufanele adliwe noju, ukhilimu omuncu ophansi, i-yogurt nesiraphu yemaple.
Ungadliwa
Ukuze ungalimazi isiguli, kufanele ulandele ngokuqinile iresiphi yeklasikhi. Noma yikuphi ukuphambuka kungaholela ekugxumeni kukashukela wegazi nokukhula kwe-hyperglycemia. Ngakho-ke, akunconywa ukuvula imibono ngaphandle kokuzimisela noma ukufaka esikhundleni saso esinye.
Ngesikhathi sokuthosa, kufanele kusetshenziswe kuphela uwoyela wemifino. Inzuzo enkulu kwabanesifo sikashukela yi-olive. Uqukethe lonke uhlu lwezinto eziwusizo futhi akubangeli ukukhuphuka kwe-cholesterol.
Yize ama-pancake ephekwe kahle angalimali kuhlobo 2 lwesifo sikashukela, adinga ukudliwa ngezingxenye ezincane. Zingaba ikhalori ephezulu kakhulu, okusho ukuthi zingaphazamisa ukulahleka kwesisindo. Kodwa ukulahla ngokuphelele ukusetshenziswa kwabo, yiqiniso, akukufanele.
Ama-pancake e-Buckwheat.
Lesi sidlo sihle ngesidlo sasekuseni. I-Buckwheat ingumkhiqizo onekhalori ephansi, ocebile ngamavithamini we-B nensimbi, ngakho-ke ama-pancake avela kufulawa we-buckwheat avunyelwe ukudliwa ngisho nohlobo lwesifo sikashukela.
Izithako
- Amanzi angahlanzekile afudumele - inkomishi e-1;
- I-baking soda - i-0.5 tsp;
- Ufulawa we-Buckwheat - izingilazi ezi-2;
- Uviniga noma ujusi kalamula;
- Amafutha omnqumo - 4 tbsp. nezinkezo.
Hlanganisa ufulawa namanzi esitsheni esisodwa, ukhiphe i-soda nejusi kalamula bese unezela kwinhlama. Thela uwoyela lapho, hlanganisa kahle bese ushiya endaweni yokushisa yegumbi isigamu sehora.
Bhaka ama-pancake ngaphandle kokungeza amafutha, njengoba inhlama isivele inamafutha omnqumo. Ukudla okulungiselelwe kungadliwa ngokufakwa ukhilimu omuncu onamafutha aphansi noma uju we-buckwheat.
Ama-pancake enziwe ngefulawa ye-rye enama-oranges.
Le ndlela yokudla emnandi ayinabungozi kubantu abanesifo sikashukela, ngoba ayiqukethe ushukela, kodwa i-fructose. Ufulawa oyi-coarse uyinikeza umbala we-chocolate ongafani, futhi i-orange inambitha okuhle ngokuswakama okuncane.
Izithako
- Ubisi lwesikhumba - 1 inkomishi;
- I-Fructose - 2 tsp;
- I-rye kafulawa - izinkomishi ezi-2;
- Isinamoni
- Amafutha omnqumo - 1 tsp;
- Inkukhu yamaqanda
- I-orange enkulu;
- Yoghur nokuqukethwe kwamafutha ka-1.5% - 1 inkomishi.
Hlikihla iqanda endishini ejulile, engeza i-fructose bese uxuba ne-mixer. Thela ufulawa uhlanganise kahle ukuze kungabikho izigaxa. Thela ibhotela nengxenye yobisi, uqhubeke nokushaya inhlama kancane kancane unezela ubisi olusele.
Bhaka ama-pancake epanini eligcwele ukufudumala. Cwecwa i-orange, uhlukanise ube yizicucwana bese ususa i-septum. Maphakathi ne-pancake, faka ucezu lukawolintshi, uthele ngaphezulu kweyogathi, ufafaze ngesinamoni bese usonga ngokucophelela emvilophini.
Ama-pancake e-Oatmeal
Ukupheka ama-pancake nge-oatmeal kulula kakhulu, futhi umphumela uzokhanga kubo bobabili abanesifo sikashukela nabathandekayo babo.
Izithako
- I-Oatmeal - 1 inkomishi;
- Ubisi olunokuqukethwe kwamafutha ka-1.5% - 1 inkomishi;
- Inkukhu yamaqanda
- Usawoti - amathisipuni angu-0,25;
- I-Fructose - 1 tsp;
- I-baking powder - i-0.5 tsp.
Hlikihla iqanda endishini enkulu, usawoti, engeza i-fructose bese ushaya nge-mixer. Thela ufulawa kancane, uvuse njalo ukuvikela izigaxa. Yethula i-baking powder uhlanganise futhi. Govuza isisindo ngesipuni, uthele emfuleni omncane wobisi bese uphinde ushaya nge-mixer.
Njengoba kungekho mafutha enhlama, ama-pancake adinga ukuthosiwa ku-oyela. Thela u-2 tbsp epanini lokuthosa. wezipuni kawoyela yemifino uthele 1 i-ladle ye-pancake mass. Hlanganisa inhlama ngezikhathi ezithile. Khonza isidlo esigcwalisiwe ngokugcwaliswa okuhlukahlukene nososo.
Imvilophini yeLentil.
Le ndlela yokupheka ama-pancake yabanesifo sikashukela izothokozisa abathandi bezinhlanganisela zangaphandle nokunambitheka okungajwayelekile.
Izithako
- Amagilebhisi - 1 inkomishi;
- I-Turmeric - 0.5 tsp;
- Amanzi abilayo afudumele - izingilazi ezi-3;
- Ubisi lwesikhumba - 1 inkomishi;
- Inkukhu yamaqanda
- Usawoti - amathisipuni angu-0,25.
Gaya ilensi ku-grinder yekhofi bese uthele endebeni ejulile. Faka i-turmeric, engeza amanzi uhlanganise kahle. Shiya imizuzu engama-30 ukuvumela amaleyili ukuthi amunze wonke uketshezi. Shaya iqanda ngosawoti bese unezela kwinhlama. Thela ubisi u hlanganise futhi.
Lapho ama-pancake esemi ngomumo futhi epholile kancane, faka phakathi kokufaka ngakunye kwenyama noma kwenhlanzi bese ukugoqa emvilophini. Faka kuhhavini imizuzu embalwa futhi kungenziwa isidlo sakusihlwa. Ama-pancake anjalo abhakwe amnandi kakhulu ngo-ukhilimu omuncu onamafutha aphansi.
Ama-pancake enziwe nge-oatmeal nefulawa ye-rye
Lawo ma-pancake amnandi angenashukela azokhanga kuzo zombili iziguli ezindala nezingane zikashukela.
Izithako
- Amaqanda amabili enkukhu;
- Ubisi olunamafutha amancane - ingilazi egcwele emaphethelweni;
- Ufulawa we-oatmeal ingilazi engaphelelanga;
- I-rye kafulawa - kancane ngaphansi kwengilazi;
- Amafutha we-sunflower - isipuni 1;
- I-Fructose - 2 tsp.
Phula amaqanda endishini enkulu, engeza i-fructose bese ushaya nge-mixer kuze kube kuvela Foam. Faka zombili izinhlobo zikafulawa u hlanganise kahle. Thela ubisi nebhotela uhlanganise futhi. Bhaka ama-pancake epanini eligcwele ukufudumala. Lesi sidlo simnandi kakhulu ngokugcwaliswa koshizi onamafutha amancane.
Ama-pancake e-Cottage shizi ngokugcwaliswa kwama-berry
Ukulandela le iresiphi, ungenza ubumnandi obumnandi ngaphandle koshukela, obuzoheha wonke umuntu, ngaphandle kokukhetha.
Izithako
- Inkukhu yamaqanda
- Ushizi wekotishi ongenamafutha - 100 g;
- I-baking soda - i-0.5 tsp;
- Ijusi kalamula
- Usawoti esicucwini sommese;
- Amafutha omnqumo - 2 tbsp. nezinkezo;
- I-rye kafulawa - 1 inkomishi;
- Ukukhishwa kweStevia - 0.5 tsp.
Thela ufulawa nosawoti endishini enkulu. Kwesinye isitsha, shaya iqanda endaweni ngoshizi we-cottage shizi kanye ne-stevia ekhishwe, bese uthele endishini ngefulawa. Faka i-soda, ucishwe ujusi we-citrus. Bopha inhlama ekuphetheni ngokuthela uwoyela wemifino. Bhaka ama-pancake epanini ngaphandle kwamafutha.
Njengokugcwalisa, noma yimuphi amajikijolo afanele - ama-sitrobheli, ama-raspberries, ama-blueberries, ama-currants noma ama-gooseberries. Ukuthuthukisa ukunambitheka, ungafafaza amanye amantongomane ekugcwalisweni. Faka amajikijolo amasha noma aqandisiwe enkabeni yepenki, uwagoqe emvilophini futhi ungafakwa etafuleni ngesoso se-yogurt enamafutha amancane.
Ama-pancake weholide ngama-sitrobheli noshokoledi.
Lesi sidlo semikhosi simnandi futhi sihle, futhi ngasikhathi sinye asinangozi ngokuphelele.
Izithako
I-Oatmeal - 1 inkomishi;
Ubisi lwesikhumba - 1 inkomishi;
Amanzi abilayo ashisayo - inkomishi e-1;
Inkukhu yamaqanda
Amafutha omnqumo - 1 tbsp. isipuni;
Strawberry - 300 g;
Ushokoledi omnyama - 50 g .;
Ingcosana kasawoti.
Thela ubisi esitsheni esikhulu, wephule iqanda lapho bese ushaya nge-mixer. Faka usawoti bese uthele emfuleni omncane wamanzi ashisayo ongayeki ukuze iqanda lingaholi. Thela ufulawa, engeza i-oyili uhlanganise kahle.
Bhaka ama-pancake epanini lokuthosa elomile. Yenza ama-sitrobheli anyanisi, gqoka ama-pancake bese unqwabela kumashubhu.
Thela ushokoledi oncibilikisiwe ngaphezulu.
Izeluleko Ezilusizo
Ukwenza ama-pancake ohlobo lwe-2 sikashukela abe wusizo ngokwengeziwe, ungasebenzisa amathiphu alula alandelayo. Ngakho-ke udinga ukubhaka ama-pancake epanini elinganamathele, elizonciphisa kakhulu inani lamafutha.
Ngesikhathi sokupheka, kufanele uqaphe ngokucophelela okuqukethwe kwayo kwekhalori futhi usebenzise imikhiqizo enamafutha aphansi kuphela. Ungalokothi wengeze ushukela enhlama noma eziqongweni bese uwususa nge-fructose noma i-stevia ekhishwe.
Ungakhohlwa ukubala ukuthi zingaki amayunithi esinkwa esitsheni. Amayunithi esinkwa se-pancake ancike ekwakhiweni, angadli futhi alimaze kakhulu ezigulini ezinesifo sikashukela. Ngakho-ke, abantu abanoshukela omningi kufanele bazi ukuthi ngokudla okunenkomba ye-glycemic ephansi, inani le-xe liphansi kakhulu.
Naphezu kweqiniso lokuthi kunezindlela zokupheka ze-pancake ezigulini ezinesifo sikashukela, akufanele uthathwe kakhulu ngalezi zitsha. Ngakho-ke akunconywa ukupheka lesi sitsha ngaphezu kwezikhathi ezi-2 ngesonto. Kodwa akuvunyelwe ama-pancake adliwayo ngisho nakulabo abanesifo sikashukela abagula kakhulu abangabaza ukuthi kungenzeka yini ukudla ukudla okunesitashi ngesimo sabo.
Ukubhaka kwesifo sikashukela kuyasiza kakhulu kuzotshela uchwepheshe kuvidiyo ekulesi sihloko.
