Isifo sikashukela isifo sikashukela yisifo esibi esidinga ukudla okuqinile kakhulu kwezokwelapha. Wonke ama-buns ngendlela yamakhekhe namaphayi awela ngaphansi kokuvinjelwa okuqinile. Kodwa-ke, lokhu akusho ukuthi udinga ukuyeka ngokuphelele ukubhaka.
Kwabanesifo sikashukela, ungabhaka amakhukhi akhethekile aneswekile noma amakhukhi e-gingerbread ku-kefir, alungiselelwe kusetshenziswa imikhiqizo eyamukelekayo sikashukela. Amakhekhe afanayo angatholakala futhi ngokuthengiswa namuhla ezitolo zokudla nakumawebhusayithi okudla anempilo.
Wonke ama-pastry alungiswa kusetshenziswa kuphela i-fructose noma i-sorbitol. Lokhu kuphatha akulungele abanesifo sikashukela kuphela, kodwa futhi kubo bonke abantu abalandela isibalo sabo futhi abalwela ukuhola impilo enempilo.
Ukubhaka okuphephile kwabaneshukela
Amakhukhi noma amakhukhi e-gingerbread ane-kefir esebenzisa i-sweeteners ahluka ukunambitheka okungajwayelekile, ngakho-ke alahlekelwe yizici zokunambitheka kwemikhiqizo efanayo noshukela. Okwamanje, inketho efaneleke kakhulu ukwengeza i-sweetener yemvelo kaStevia, esondelene noshukela ojwayelekile.
Ngaphambi kokufaka noma yiziphi izitsha ezintsha ekudleni, udinga ukubonana nodokotela wakho. Kuwo wonke amakhukhi atholakalayo athengiselwa abashukela, ama-bhisikidi noma ama-crackers anenkomba ye-glycemic yamayunithi angama-80 namakhukhi we-oatmeal anenkomba ye-glycemic yamayunithi angama-55 alungele kangcono inani elincane.
Noma yiluphi uhlobo lokubhaka akufanele lube mnandi, lube namafutha futhi lucebe. Amakhukhi noma amakhukhi e-gingerbread ku-kefir azokwanelisa isidingo sansuku zonke samaswidi, ngaphezu kwalokho, ngeke kuthathe isikhathi esiningi namandla ukulungiselela ama-pastries enziwe ekhaya. Ngasikhathi sinye, izitsha ezenziwe ekhaya zibhekwa njengeziphephile ngokuya ngokuqukethwe kwemikhiqizo eyamukelekayo kwabanesifo sikashukela.
Ufulawa kakolweni we-Premium uthathelwa ufulawa we-rye kakolweni ngokuphelele. Amaqanda enkukhu awafakwa lapho kuphekwa ama-pastries enziwe ekhaya. Esikhundleni sebhotela, kusetshenziswa imajarini enenani elincane lamafutha. Esikhundleni sikashukela ojwayelekile, ama-sweeteners ngendlela ye-fructose noma i-sorbitol asetshenziswa.
Ngakho-ke, yonke impahla ebhakwe yenzelwe isifo sikashukela ingahlukaniswa ngezinhlobo ezintathu: amabhisikidi anama-carb aphansi, amakhukhi namakhekhe angenawo ushukela we-gingerbread nge-fructose noma i-sorbitol, nezimpahla ezenziwe ngebhizinisi ezenziwe ekhaya ezilungiselelwe ngesibonelelo sokudla ezivunyelwe.
- Amabhisikidi aphansi e-carb afaka ama-biscuits nama-crackers, aqukethe ama-carbohydrate angama-55 kuphela, kuyilapho kungekho ushukela namafutha. Ngenxa yenkomba ye-glycemic ephezulu, ingadliwa ngemali encane, izingcezu ezintathu kuya kwezine ngasikhathi.
- Izimpahla ezibhakiwe ezimnandi zinokunambitheka okuthile, ngakho-ke abanesifo sikashukela bangakuthandi.
- Amaqebelengwane enziwe, ngokwesibonelo, isinkwa se-gingerbread kuma-yogurt noma amakhukhi enziwe, ngokuvamile alungiswa ngokuya ngeresiphi ekhethekile, ngakho-ke umuntu angabheka ukuthi imiphi imikhiqizo engangezwa futhi engafanele.
Lapho uthenga amakhukhi enziwe ngomumo esitolo, kufanele wazijwayele ngokwakhiwa komkhiqizo othengisiwe. Kubalulekile ukuthi amakhukhi asebenzise ufulawa wokudla kuphela ngenkomba ye-glycemic ephansi, lokhu kufaka i-rye, i-oatmeal, i-lentil noma ufulawa we-buckwheat. Ufulawa kakolweni omhlophe uhlukunyeziwe uma umuntu enesifo sikashukela esengeziwe.
Ushukela akufanele ufakwe kumkhiqizo, noma ngamanani amancane, ngendlela yokufafaza yokuhlobisa. Kungcono uma ama-sweeteners angama-fructose noma i-sorbitol. Njengoba amafutha ayingozi kakhulu kwabanesifo sikashukela, akufanele futhi asetshenziswe ekubhaka, amakhukhi noma amakhukhi e-gingerbread nge-kefir angenziwa nge-margarine.
Ukupheka Amakhukhi Oatmeal
Ngohlobo lokuqala nesibili lwesifo sikashukela, amakhukhi okwenziwe ekhaya amahle kakhulu njengendlela yokwelapha. Ukubhaka okunjalo akulimazi impilo futhi kwanelisa isidingo soshukela sansuku zonke.
Ukwenza amakhukhi e-oatmeal, udinga izinkomishi eziyi-0.5 zamanzi ahlanzekile, inani elilinganayo le-oatmeal, i-oatmeal, i-buckwheat noma ufulawa kakolweni, i-vanillin, imajarini enamafutha aphansi, ifructose.
Ufulawa uxutshwe ne-oatmeal, isipuni sikadayi, i-vanilla esicucwini sommese yengezelelwa kule ngxube ephumayo. Ngemuva kokuthola ingxube enkulu, kuthululelwa amanzi okuphuza ahlanzekile bese kuthunyelwa isipuni sesipuni sesobho esisodwa.
- Isikhumba simbozwa ephepheni lokubhaka elihlanzekile, kubekwa amakhekhe amancane kuwo kusetshenziswa isipuni.
- Amakhukhi e-oatmeal abhakwe kuhhavini kuze kuvele i-hue yegolide, izinga lokushisa lokubhaka kufanele libe ngama-200 degrees.
- Ama-pastry enziwe ngomhlobiso ahlotshiswe ngoshokoledi obilisiwe owenziwe ngefructose noma inani elincane lezithelo ezomisiwe.
Ikhukhi ngalinye liqukethe izinhlobo zezinkwa ezingaphansi kuka-0,4 wamakhilogremu angama-36. Ku-100 g yomkhiqizo ophelile, inkomba ye-glycemic ingamayunithi angama-45.
Kunconywa ukudla amakhukhi e-oatmeal kungabi ngaphezu kwamathathu noma amane ngasikhathi sinye.
Amaresiphi we-Cookie we-Homemade Diabetes
Kule iresiphi, uzodinga ufulawa we-rye, izinkomishi ezingama-0.3 kashukela obambele kanye nama-margarine anamafutha amancane, amaqanda izigwaca enanini lezicucu ezimbili noma ezintathu, ushokoledi omnyama omnyama ngenani elincane ngesimo sama-chips, isipuni sikota sikasawoti, kanye nenkomishi yeshafu kafulawa we-rye. Izakhi zixubene kahle, inhlama iyagoqwa, emva kwalokho amakhukhi abekwa ephepheni lokubhaka abhakwe imizuzu engu-15 ngama-200 degrees.
Ngamakhekhe kashukela ashukela, thatha uhhafu wengilazi yamanzi ahlanzekile, inani elifanayo lefulawa ye-wholemeal ne-oatmeal. Kufakwa nesipuni se-fructose, i-150 g yemargarine enamafutha amancane, isinamoni esicucwini sommese.
Izithako zixubene kahle, kufakwa amanzi ne-sweetener ekugcineni. Amakhukhi abhakwe kuhhavini ekushiseni kwama-degrees angama-200, isikhathi sokubhaka imizuzu eyi-15. Ngemuva kokuthi amakhukhi selehlile, akhishwe epanini.
Ukuze ulungiselele i-dessert ngaphandle koshukela kusuka kufulawa we-rye, sebenzisa u-50 g we imajarini, 30 g we-sweetener, ingcosana ye-vanillin, iqanda elilodwa, u-300 g kafulawa we-rye u-10 g wezipho zamashokoleti amnyama ku-fructose.
- U-imajarini usupholile, emva kwalokho kufakwe esikhundleni sikashukela, i-vanillin esitsheni, inhlanganisela ephumayo inhlabathi ngokuphelele. Amaqanda ngaphambi kokushaywa athululelwa esitsheni bese ingxube ihlanganiswa.
- Ngokulandelayo, kufakwa ufulawa we-rye ezingxenyeni ezincane, emva kwalokho inhlama ifakwa kusuka engxenyeni eyenziwe. Ama-chocolate e-chocolate athululelwa engxube futhi asatshalaliswa ngokulinganayo kuyo yonke inhlama.
- Eshidini lokubhaka elimbozwe ngesikhumba, sakaza inhlama ngesipuni. Amakhukhi abhakwe ngamadigri angama-200 imizuzu eyi-15 ukuya kwengama-20, emva kwalokho apholiwe futhi akhishwe ekhasini lokubhaka.
Okuqukethwe kwekhalori kokubhaka okunjalo kungama-kilocalories angama-40, ikhukhi elilodwa liqukethe amayunithi esinkwa angama-0.6. Inkomba ye-glycemic ka-100 g yomkhiqizo ophelile ngamayunithi angama-50. Ngesinye isikhathi, abanesifo sikashukela bayalulekwa ukuba bangadli ngaphezulu kwalokhu kukhukhi.
Amakhukhi ama-sikhukhamba ashukela alungiselelwe kusetshenziswa i-100 g ye-sweetener, i-200 g yemaraphine enamafutha amancane, i-300 g ye-buckwheat wholemeal, iqanda elilodwa, ingcosana ye-vanillin, inani elincane likasawoti.
- Ngemuva kokuthi imargarine selehlile, ihlanganiswa nosawoti, usawoti, i-vanillin neqanda kuyanezelelwa kule ngxube ephumayo.
- Ufulawa we-Buckwheat ungezwa izingxenye ezincane kancane kancane, emva kwalokho inhlama ifakwe.
- Inhlama eqediwe ibekwa ephepheni elilungiselelwe ukulungiswa kusenesikhathi kusetshenziswa isipuni. I-cookie eyodwa iphethe amakhukhi angaba ngu-30.
- Amakhukhi afakwa kuhhavini, abhakwe ekushiseni kwama-degrees angama-200 ukuthola i-hue yegolide. Ngemuva kokupheka, ukubhaka kupholile futhi kususwe epanini.
Ikhukhi ngalinye lama-rye liqukethe ama-kilocalories angama-54, amayunithi ama-0.5 esinkwa. Ku-100 g yomkhiqizo ophelile, inkomba ye-glycemic ingamayunithi angama-60.
Ngesinye isikhathi, abanesifo sikashukela abakwazi ukudla ngaphezu kwamabili kulawo makhukhi.
Ukupheka isinkwa se-gingerbade engenashukela
Ukwelashwa okuhle kakhulu kunoma yiliphi iholide ngamaqebelengwane angama-rye enziwe, alungiselelwe ngokuya ngeresiphi yakho. Amakhekhe anjalo angaba yisipho esihle sikaKhisimusi, ngoba kungaleli holidi lapho kunesiko lokunikeza amakhukhi ama-gingerbread amakhukhi ngendlela yezibalo ezahlukahlukene.
Ukwenza i-rye gingerbread ekhaya, sebenzisa isipuni se-sweetener, i-100 g yemargarine enamafutha amancane, izinkomishi ezi-3 zikafulawa we-rye, iqanda elilodwa, ingilazi yamanzi, isipuni esingu-0.5 kashukela, uviniga. Isinamoni egcotshwe kahle, ginger ginger, i-Cardamom isetshenziswa njengezinongo.
I-Margarine iyathambisa, i-sweetener ingezwe kuyo, izinongo zomhlabathi oqoshiwe, inhlanganisela ephumayo ixubene kahle. Iqanda liyangezwa futhi lihlanjululwe ngokuphelele ngengxube ephumayo.
- I-rye kafulawa ingezwa kancane kancane ekuvumelaneni, inhlama ixubene kahle. Isigamu sezipuni zesoda sicinywa ngesipuni esisodwa sikaviniga, kusindwa isobho kufakwa kwinhlama kuhlanganiswe kahle.
- Ngemuva kokufaka lonke ufulawa, inhlama iyagoqwa. Amabhola amancane asongwe kusukela ekungaguquguqukeni okuphumayo. Ukusuka lapho kwakheka isinkwa se-gingerbread Lapho usebenzisa isikhunta esikhethekile, inhlama igingqwa ibe ungqimba, izibalo zisuswa kuwo.
- Ishidi lokubhaka limbozwe ngesikhumba, amakhukhi e-gingerbread abekwa kuwo. Babhake ekushiseni kwama-degrees angama-200 imizuzu eyi-15.
Noma imaphi ama-pastry esifo sikashukela akufanele abhakwe isikhathi eside kakhulu, amakhukhi noma i-gingerbread kufanele abe negolide. Umkhiqizo osuqediwe uhlotshiswe ngoshokoledi noma kakhukhunathi, kanye nezithelo ezomisiwe, ezifakwa emanzini ngaphambili.
Lapho usebenzisa amakhukhi e-gingerbread, kunconywa ukukala ushukela wegazi njalo nge-glucometer, ngoba noma ikuphi ukubhaka kungadala ama-spikes kushukela wegazi.
Imithetho yokwenza i-gingerbread yokudla izombozwa kuvidiyo ekulesi sihloko.
