Abantu abatholakala benesifo sikashukela sohlobo lokuqala noma lwesibili baphoqelelwa ukuthi benqabe njalo ufulawa, usawoti, omnandi futhi obhemayo. Naphezu kwalesi sifo, umzimba kungekudala uqala ukucela ukudla okuthile okumnandi.
Enye indlela yokudla kophudingi okumnandi kwabanesifo sikashukela ngama-waffles wokudla ngaphandle koshukela ongeziwe.
Kodwa-ke, abaningi bazibuza ukuthi ngabe ama-waffles wesifo sikashukela akhona ngempela? Kuyavela ukuthi lokhu kubhaka kungalungiswa hhayi kusuka ekudleni okunekhalori ephezulu kuphela, kepha ngokufaka izithako ezine-index ephansi ye-glycemic.
Njengezakhi, i-bran enenkomba ye-glycemic yamayunithi angama-51 nefulawa ephelele yokusanhlamvu (i-GI 50), equkethe inani eliphezulu lama-microorganisms namaminerali asetshenziswayo. Ngasikhathi sinye, i-fiber isiza ukususa zonke izinto ezinobuthi emzimbeni futhi isheshise imetabolism.
Ungayenza kanjani i-waffles engenashukela
Ama-wafiles wesifo sikashukela angahluka ukunambitheka kusuka kushukela elijwayelekile lekhalori elijwayelekile, elilungiselelwe ngokufakwa ushukela, ibhotela nobisi oluvinjelwe lubilisiwe. Kodwa-ke, ama-pastry wokudla anempilo kakhulu; angadliwa ngesidlo sasekuseni, isidlo sakusihlwa noma isidlo sasemini.
Kuma-wafiles anjalo, alungiselelwe ngokuya ngeresiphi yasekhaya, izinga lekhalori alikho ngaphezu kwama-200 kcal nge-100 g yomkhiqizo osuqediwe. Inkomba ye-glycemic yomkhiqizo ophelile, ngokuya ngokugcwaliswa nokuqukethwe kwekhalori yezithako, iyunithi engama-65-80.
Ku-mellitus yesifo sikashukela, noma imaphi ama-dessert, noma ngaphandle koshukela, kufanele adliwe ngenani elincane nelilinganiselwe ukuze amazinga eglucose ajwayelekile.
Ngosuku, kunconywa ukuthi kudliwe izinkwa zesifo sikashukela kudliwe ngenxa yengxenye eyodwa noma ezimbili.
Amaresiphi Waffle Wenziwe
Ukuze wenze ama-waffle amancane acashile, ungasebenzisa iresiphi eshintshiwe yensimbi ye-waffle kagesi. Ukuze wenze lokhu, udinga ingilazi ye-kefir, inani elilinganayo lefulawa yokusanhlamvu okuphelele, amaqanda amabili noma amathathu izigwaca, isipuni sanoma yimiphi i-oyili yemifino, usawoti kanye nesibambiso sikashukela.
Amaqanda ashaywa esitsheni esijulile, kufakwa izipuni ezimbalwa ze-sweetener lapho futhi kushaywa ngokuphelele nge-mixer kuze kutholakale isisindo esiningi.
I-Kefir yengezwe esitsheni, ufulawa ofufuswayo ufakwa kancane kancane, ukuze ukufana kufane no-ukhilimu omuncu. Ekugcineni, kufakwa isipuni samafutha yemifino bese inhlama ihlanganiswa kahle.
Ngaphambi kokubhaka ama-waffle kashukela, ingaphezulu le-iron waffle iron ligcotshwe ngamafutha zemifino. Insimbi ethandekayo iyafutheliswa futhi kuphekeka izipuni ezimbili zengxubevange phakathi nendawo, okokusebenza kuvalwa bese kucindezelwa kakhulu. Ngemuva kwemizuzu emithathu, usawoti usekulungele ukudliwa.
Ukuze uthole iresiphi yesibili yokudla, udinga izinkomishi eziyi-1.5 zamanzi okuphuza, inkomishi eyodwa kafulawa wokusanhlamvu okuphelele, isipuni sika-baking powder, ingcosana kasawoti neqanda elilodwa.
- Kufakwa i-flour ne-baking powder esitsheni esijulile, kufakwa iqanda elilodwa nohhafu wamanzi afudumele ahlanzekile. Zonke izithako zihlanganiswa nesipuni.
- I-waffle iron ifakwa emafutheni omifino, kuthathwa isipuni esisodwa somxube kuthululelwa enkabeni yendawo evuthayo.
- Uhlelo lokusebenza lucindezelwa ngokuqinile, amaqebelengwane abhakwa aze aphekwe imizuzu emibili kuya kwemithathu.
Ngaleresiphi, ungapheka ama-waffle acwebile angenashukela azothola ukunambitheka okuhle. Amakhekhe anjalo ahle kakhulu ngesidlo sasekuseni noma sasemini njengezinkwa noma ama-crackers amasobho kanye namasaladi.
- Ukuze ulungiselele amaqebelengwane angenamafutha, sebenzisa ingilazi yamanzi okuphuza, inani elilinganayo lefulawa yokusanhlamvu, isipuni esingu-0.5 kasawoti kanye nama-yolks amabili amaqanda enkukhu.
- Zonke izithako zingezelelwa esitsheni esijulile futhi zixutshwe kahle kuze kutholakale ingxubevange yethayile.
- Insimbi ethandekayo iyafuthelwa futhi igcotshwe ngamafutha yemifino, isipuni se-batter sithululelwa enkabeni yendawo eshisayo.
- Lapho kuvela ikhrisithi, i-waffles isilungile. Ngenye indlela, ama-waffle anjalo asetshenziselwa ukwenza ikhekhe le-curd (inkomba ye-glycemic curd iyunithi engama-30).
Ama-waffles wesifo sikashukela awagcini nje ukunambitha, kepha futhi abe wusizo kakhulu uma enziwe ngofulawa we-oat. Lo mkhiqizo utholakala kusuka ku-oat okusanhlamvu, ufulawa ovela kufulawa we-oat ugcobhoza ngokushesha emanzini bese uqina ngokushesha.
Futhi, isithako esinjalo kwesinye isikhathi sisetshenziselwa ukulungisa amakhekhe wokudla, inkomba yaso ye-glycemic ingama-25 kuphela.
- Ukuze ulungiselele i-dessert, sebenzisa izinkomishi eziyi-0.5 ze-oatmeal, isipuni esisodwa sikafulawa wokusanhlamvu, iqanda elilodwa, ingilazi yobisi olunamafutha aphansi noma amanzi, usawoti ukunambitha.
- Ingilazi yobisi noma amanzi ithululelwa esitsheni esijulile, iqanda elilodwa liqhekeka lapho, ingxube ephumayo ishaywa ngokuphelele.
- Kufakwa isipuni sikafulawa kusisindo esiphumela, isigaxa esili-izinkomishi ezi-0,5, inani elincane likasawoti. Izithako zixutshwe, zifakwe imizuzu emihlanu ukuvuvukala oily.
- Inhlama kufanele ibe nokuvumelana kwama-semolina awugqinsi. Uma uthola usawoti omningi kakhulu, kufakwa inani elincane lobisi enhlama.
- Inhlama eqediwe ithululelwa ku-iron ka-waffle iron bese ibhakwa kuze kuphekwe ngokuphelele kufaniswa nezindlela zokupheka zangaphambili.
Kwiresiphi elandelayo, bathatha amaprotheni amathathu eqandeni lezinkukhu, isipuni se-baking powder, isipuni samantongomane asikiwe (amayunithi ama-GI - ama-20), ushukela obambele, i-oatmeal (GI - 40 amayunithi) ngesilinganiso esingu-100 g.
- Amantongomane angafakwanga abekwa ephepheni lokubhaka abhakwe kuhhavini imizuzu eyi-15. Ngemuva kwalokho, i-nati iyakhanywa bese inhlabathi ku-blender.
- I-Oatmeal ixubene namantongomane egayiwe bese kufakwa i-baking powder. Abamhlophe beqanda abebeshaywe ngaphambili nge-mixer banezelwa engxenyeni eyomile bese bexutshwa.
- Isipuni esigcwele senhlama eqediwe sithululelwa ebusweni obufudumele bensimbi ehlanganisiwe bese siyibhaka imizuzu emine.
- Ama-waffle enziwe ngomumo asuswa nge-spatula ekhethekile yokhuni futhi ahlanganiswe ngotshani.
Ama-waffle okudla adonswa ushukela omncane, amajikijolo noma izithelo. Ama-syrups nama-yoghurts aphansi ayasetshenziswa.
Inketho enhle kakhulu ngama-rye waffles obisi lwezimbuzi, olungasetshenziswa njengesengezo kusobho noma izitsha eziphambili esikhundleni sesinkwa esivamile. Amakhekhe anjalo awunawo ushukela, ufulawa omhlophe namaqanda, okuwusizo olukhulu kwisifo sikashukela. Ubisi lwebhokhwe lodwa ngohlobo 2 sikashukela nalo luyazuzisa.
Ama-oyela obisi wezimbuzi alungiswa kanjena:
- Ukupheka, sebenzisa ufulawa we-rye kakolweni ngesilinganiso se-100 g, i-20 g ye-oatmeal, i-50 g ye-curd yembuzi, ama-50 ml we-squy yembuzi, ingcosana kasawoti, inani elincane lezinongo zase-Italy, ithisipuni elilodwa lamafutha omnqumo.
- Zonke izithako zithululelwa esitsheni esisodwa esijulile bese zihlanganiswa kahle kuze kutholakale ukuvumelana okungafaniyo. Ukuvimbela izigaxa ekwakheni, i-serum ifudunyezwa kancane ngaphambi kwalokhu.
- Ngenxa yalokhu, inhlama kufanele ibe lukhuni ngokwanele, njengalapho kubhaka isinkwa, ukuze ibuthane kalula kusigaxa esiyindilinga. Kungcono ukuxova inhlama ngezandla zakho kuze kutholakale ukuvumelana okutholakalayo.
- Insimbi ye-waffle kagesi iyavutha futhi igcotshwe nge-brashi ekhethekile enamafutha omnqumo. Ubuningi obumpompo buhanjiswa endaweni eshisayo, emva kwalokho ithuluzi livaliwe futhi licindezelwe.
- Ama-bakers abhakwa imizuzu emihlanu kuya kweyisikhombisa, kuze kube nsundu wegolide.
Uma kungenayo i-iron waffle iron, ama-pastries anjalo angaphekwa kuhhavini. Ukuze wenze lokhu, inhlama eqediwe ihlukaniswe izingxenye eziningi, ikhutshwe futhi ibekwe ekhasini lokubhaka.
Kuhovini, ama-waffles abhakwa imizuzu emine kuya kwemihlanu ekushiseni kwama-degrees angama-200.
Amathiphu Wer
Indlela yokupheka yendabuko yamaqebelengwane amancane ifaka ufulawa, ushukela kanye namaqanda. Kodwa umkhiqizo onjalo unenkomba ye-glycemic ephezulu kakhulu.
Noma kunjalo, kuncike kulezi zingxenye, abanesifo sikashukela bangazikhethela ngokuzimele izithako ezivunyelwe ushukela. Kubalulekile ukugxila enkombeni ye-glycemic yomkhiqizo ngamunye.
Ukuthola ama-crispy wafers, ubhatata noma isitashi sommbila kuyengezwa enhlama ngezilinganiso ezilinganayo nefulawa. Kodwa-ke, kubalulekile ukwazi ukuthi lesi sithako sinenkomba ephezulu kakhulu ye-glycemic - amayunithi angama-70, ngakho-ke akunconywa ukuthi abanesifo sikashukela basisebenzise.
Ukuze uthuthukise ukunambitheka, izithelo ezihlanganisiwe noma zomisiwe amajikijolo zingafakwa enhlama, akunconywa ukusebenzisa flavourings nezinye izithasiselo. I-Cognac, i-liqueur yezithelo, i-rum nokunye ukunambitheka, kwesinye isikhathi okuyingxenye yama-waffles, nakho akulungele ushukela.
- Uma imikhiqizo ibisesiqandisini, ngaphambi kokuxuba zonke izithako, kufanele zigcinwe endaweni yokushisa yasekamelweni. UMargarine ungabe usuthambisa ngaphandle kwezinkinga.
- Inhlama ebangelwa kufanele ibe ukuvumelana okungamanzi ukuze ifane kalula ebusweni bensimbi kagesi. Inhlama ebanzi kufanele idalwe ngaphambi kokuvala ucingo.
Ngaphambi kokubhaka i-waffles, i-iron waffle iron kufanele ifudumale imizuzu eyi-10, emva kwalokho umphezulu wayo ugcotshwe ngenani elincane lamafutha zemifino.
Imaphi ama-dessert alungile kumuntu onesifo sikashukela azotshela ividiyo ekulesi sihloko.
