Ukudla komuntu onesifo sikashukela kunokulinganiselwa okuningana, okuyi-main baking baking. Lokhu kungenxa yokuthi imikhiqizo enjalo kafulawa ine-index ephezulu ye-glycemic (GI) ngenxa kafulawa kakolweni noshukela.
Ekhaya, ungenza kalula iphayi "ephephile" labanesifo sikashukela ngisho nekhekhe, ngokwesibonelo, ikhekhe lezinyosi. Ikhekhe elimnandi ngaphandle koshukela lifakwe noshukela noma ngesipuni (i-fructose, i-stevia). Ukubhaka okunjalo kuvunyelwe ezigulini ekudleni kwansuku zonke kwama-gramu ayi-150.
Amaphayi alungiswa kokubili nenyama nemifino, kanye nezithelo namajikijolo. Ngezansi uzothola ukudla okuphansi kwe-GI, izindlela zokupheka zamaphayi, nemithetho yokupheka eyisisekelo.
Imikhiqizo Ephansi ye-GI Pie
Kunoma yiluphi uhlobo lwesifo sikashukela, kubalulekile ukunamathela kokudla okune-GI ephansi kuphela. Lokhu kuzovikela isiguli ekwandiseni ushukela wegazi.
Umqondo we-GI usho inkomba yedijithali yethonya lomkhiqizo wokudla ezingeni le-glucose egazini ngemuva kokusetshenziswa kwalo.
Yehlisa i-GI, amakhalori angaphansi kanye nezingxenye zezinkwa ekudleni. Ngesinye isikhathi, abanesifo sikashukela bavunyelwe ukufaka phakathi ukudla okune-avareji ekudleni, kepha lokhu kuyinto eyehlukile kunegama.
Ngakho-ke, kunezigaba ezintathu ze-GI:
- kuze kufike kuma-50 PIECES - aphansi;
- kufika kumayunithi angama-70 - aphakathi nendawo;
- kusuka kumayunithi angama-70 nangaphezulu - ephezulu, enamandla okubangela i-hyperglycemia.
Imithetho evimbela ukudla okuthile itholakala emifino nasezithelo, kanye nasemkhiqizweni wenyama nemikhiqizo yobisi. Noma ekugcineni kukhona ezimbalwa. Ngakho-ke, okulandelayo akuvunyelwe kwimikhiqizo yobisi nemikhiqizo yobisi enoshukela:
- ukhilimu omuncu;
- ibhotela;
- u-ayisikhilimu;
- ukhilimu onokuqukethwe kwamafutha angaphezu kwama-20%;
- izinduna ezinqenqemeni.
Ukwenza iphayi likashukela engenashukela, udinga ukusebenzisa i-rye noma i-oat kuphela. Isibalo samaqanda sibuye sinemikhawulo - akukho ngaphezu kwesisodwa, okunye kuthathelwa indawo ngamaphrotheni. Ukubhaka kufakwe kamnandi nge-sweetener noma noju (i-linden, i-acacia, isifuba).
Inhlama ephekiwe ingakhiwa iqhwa futhi isetshenziswe njengoba kudingeka.
Inyama amaphayi
Ukupheka kwenhlama yamaphayi anjalo kufanelekile ekwenzeni ophaya. Uma iphekwe nge-sweetener, khona-ke esikhundleni sokugcwaliswa kwenyama, ungasebenzisa izithelo noma ushizi we-cottage.
Izindlela zokupheka ezingezansi zifaka inyama egayiwe. I-Forcemeat ayilungele ushukela, njengoba ilungiswa ngokufakwa kwamafutha nesikhumba. Ungenza inyama eyosiwe ngokwakho kusuka ebeleni lezinkukhu noma ku-turkey.
Lapho uxova inhlama, ufulawa kufanele uvinjezelwe, ngakho-ke ikhekhe liyoba namandla futhi lithambe. I-Margarine kufanele ikhethwe ngokuqukethwe kwamafutha aphansi kakhulu ukuze kwehle okuqukethwe kwekhalori okubhakiwe.
Izithako zenhlama:
- ufulawa we-rye - amagremu angama-400;
- ufulawa kakolweni - amagremu ayi-100;
- amanzi ahlanziwe - 200 ml;
- iqanda elilodwa;
- i-fructose - 1 ithisipuni;
- usawoti - esicongweni sommese;
- imvubelo - amagremu ayi-15;
- imajarini - 60 amagremu.
Okokugcwaliswa:
- iklabishi elimhlophe - amagremu angama-400;
- inkukhu egayiwe - amagremu angama-200;
- uwoyela wemifino - isipuni 1;
- anyanisi - 1 ucezu.
- umhlabathi upelepele omnyama, usawoti ukunambitha.
Okokuqala, kufanele uhlanganise imvubelo ne-sweetener no-50 ml wamanzi afudumele, ushiye ukuvuvukala. Ngemuva kokuwathululela emanzini afudumele, engeza imargarine ne -qanda elicibilikile, hlanganisa konke. Ukwethula ufulawa ngokwehlukana, inhlama kufanele ipholile. Beka endaweni efudumele imizuzu engama-60. Bese uxova inhlama kube kanye bese ushiya ukusondela enye ihora.
Ukufaka inyama egayiwe epanini bese u-anyanisi oqoshiwe kanye namafutha zemifino imizuzu eyi-10, usawoti kanye nopelepele. Cola iklabishi bese uhlangana nenyama nengulube, gazinga kuze kuthambe. Vumela ukugcwaliswa kupholile.
Hlukanisa inhlama ibe izingxenye ezimbili, eyodwa kufanele ibe nkulu (ezansi kwekhekhe), ingxenye yesibili izohamba ukuhlobisa ikhekhe. Xubha ifomu ngamafutha zemifino, ubeke inhlama eminingi, ngaphambili uyikhiphe ngophini wokugoqa, bese ubeka ukugcwaliswa. Khipha ingxenye yesibili yenhlama bese usika emigqeni emide. Hlobisa ikhekhe nabo, ungqimba wokuqala wenhlama ubekwe uthe nkqo, owesibili uvundlile.
Bhaka uphayi wenyama ku-180 ° C isigamu sehora.
Amakhekhe amnandi
Iphayi ene-blueberries eqandisiwe yohlobo lweshukela sikashukela iyoba usawoti omuhle, ngoba lesi sithelo, esisetshenziselwa ukugcwalisa, sinamavithamini amakhulu. Ukubhaka kulungiselelwe kuhhavini, kepha uma kufiswa, kungaphekwa nangapheki ngokunensa ngokukhetha imodi efanelekile ne-timer yemizuzu engama-60.
Inhlama yepayi enjalo ithambile uma ufulawa ngaphambili ubhungulwa ngaphambi kokuxova. Izindlela zokubhaka ze-Blueberry zifaka i-oatmeal, engathengwa esitolo noma yenziwe ngokuzimela. Ukuze wenze lokhu, i-bran noma ama-flakes angumhlabathi ku-blender noma i-grinder yekhofi esimweni se-powder.
I-Blueberry pie yenziwa kulezi zithako ezilandelayo:
- iqanda elilodwa namaprotheni amabili;
- i-sweetener (i-fructose) - 2 wezipuni;
- i-baking powder - 1 ithisipuni;
- i-kefir enamafutha amancane - 100 ml;
- ufulawa we-oat - amagremu angama-450;
- imajarini enamafutha amancane - amagremu angama-80;
- ama-blueberries - amagremu angama-300;
- usawoti - esicongweni sommese.
Hlanganisa iqanda namaprotheni nge-sweetener bese ushaya kuze kube yilapho kwakheka igwebu elithambile, engeza i-baking powder nosawoti. Ngemuva kokufaka i-kefir ne imajarini encibilikile. Yethula ufulawa osusiwe ezingxenyeni ezithile bese uxoza inhlama ibe yinto efanayo.
Amajikijolo aqandisiwe kufanele enze njalo - awancibilike bese afafaza nge isipuni esisodwa se-oatmeal. Faka ukugcwaliswa kwinhlama. Dlulisa inhlama ibe isikhunta esigcotshwe uwoyela wemifino ngaphambili futhi efafazwe ngofulawa. Bhaka ku-200 ° C imizuzu engama-20.
Akufanele wesabe ukusebenzisa uju esikhundleni sikashukela ekubhaka, ngoba ezinhlotsheni ezithile, inkomba yayo ye-glycemic ifinyelela kumayunithi angama-50 kuphela. Kuyelulekwa ukukhetha umkhiqizo wezinyosi walezi zinhlobo - i-acacia, i-linden ne-chestnut. Uju olunamakhala luyaphikisana.
Iresiphi yesibili yokubhaka i-apple pie, okuzoba yisidlo sasekuseni esihle kakhulu sesifo sikashukela. Kuzodingeka:
- ama-apula amathathu aphakathi nendawo;
- Amagremu ayi-100 e-rye noma ka-oatmeal;
- wezipuni ezimbili uju (linden, acacia noma chestnut);
- Amagremu ayi-150 kashizi wekhokho onamafutha amancane;
- I-150 ml ye-kefir;
- iqanda elilodwa ne-protein eyodwa;
- Amagremu angama-50 of imajarini;
- nesinamoni esicelweni sommese.
Esitsheni sokubhaka, gazinga ama-apula ngocezu noju ku-imajarini imizuzu emi-3-5. Thela izithelo ngenhlama. Ukuze uyilungiselele, shaya iqanda, amaprotheni kanye ne-sweetener kuze kube yilapho amagwebu akha. Thela i-kefir engxenyeni yeqanda, engeza ushizi we-cottage kanye nofulawa. Bopha kuze kube bushelelezi, ngaphandle kweziqalo. Bhaka ikhekhe ku-180 ° C imizuzu engama-25.
Ukubhaka okufana ne-pie banana akunconywa sikashukela, ngoba lesi sithelo sine-GI ephezulu.
Izimiso zokudla okunempilo
Imikhiqizo yesifo sikashukela kufanele ibe ne-GI kuze kufike kumayunithi angama-50. Kepha lesi akusona ukuphela komthetho ozosiza ukulawula ushukela wegazi. Kunemigomo yokudla ushukela okufanele uyithobele.
Nazi eziphambili:
- ukondleka okuneziqu;
- Ukudla okungu-5 kuya kwezi-6;
- kwenqatshelwe ukulamba nokudla ngokweqile;
- konke ukudla kulungiselelwe ngenani elincane lamafutha zemifino;
- isidlo sesibili okungenani amahora amabili ngaphambi kokulala;
- amajusi ezithelo anqatshelwe, noma enziwe ngezithelo ezine-GI ephansi;
- Ukudla kwansuku zonke kufanele kube nezithelo, imifino, okusanhlamvu nemikhiqizo yezilwane.
Iqaphela yonke imigomo yokudla okunempilo, umuntu onesifo sikashukela wehlisa kakhulu ingozi yokuhlakulela i-hyperglycemia futhi azivikele emijozweni eyengeziwe ye-insulin.
Ividiyo ekulesi sihloko iveza izindlela zokupheka zamaqebelengwane angenawo ushukela ngokugcwaliswa kwe-apula no-orange.
