Ngesifo sikashukela sanoma yiluphi uhlobo, imikhiqizo kafulawa evela kufulawa kakolweni iyaphulwa. Enye indlela enhle kungaba ukupheka ufulawa we-rye kwabanesifo sikashukela, esinezinkomba eziphansi ze-glycemic futhi okungathinti ukwanda koshukela wegazi.
Ukusuka kufulawa we-rye ungapheka isinkwa, ophaya, kanye neminye imifino emnandi. Kunqatshelwe kuphela ukusebenzisa ushukela njenge-sweetener, kufanele ithathelwe indawo uju noma i-sweetener (ngokwesibonelo, i-stevia).
Ungabhaka ukubhaka kuhhavini, kanye nakumpheki ohamba kancane nomshini wesinkwa. Ngezansi kuzochazwa imigomo yokwenza isinkwa soshukela neminye imikhiqizo kafulawa, izindlela zokupheka nezithako kukhethwa ngokuya nge-GI.
Izimiso zokupheka
Kunemithetho embalwa elula lapho kulungiswa imikhiqizo kafulawa ezigulini ezinesifo sikashukela. Zonke zenzelwe imikhiqizo ekhethwe kahle engathinti ukwanda koshukela wegazi.
Isici esibalulekile yindlela esetshenziswayo yokubhaka, okungafanele ibe ngaphezulu kwama-gramu ayi-100 ngosuku. Kungcono ukuyisebenzisa ekuseni, ukuze ama-carbohydrate angenayo kube lula ukuwagaya. Lokhu kuzoba nomthelela ekusebenzeni komzimba okusebenzayo.
Ngendlela, ungangezela i-rye yokusanhlamvu okugcwele kusinkwa se-rye, esizonikeza umkhiqizo ukunambitheka okukhethekile. Isinkwa esibhakiwe sivunyelwe ukusika sibe yizicucu ezincane senze amaqebelengwane aqhume kuso asigcwalisa kahle isidlo sokuqala, njengesobho, noma ugaye ku-blender bese usebenzisa i-powder njenge-breadcrumbs.
Imigomo eyisisekelo yokulungiselela:
- khetha ufulawa we-rye osezingeni eliphansi kuphela;
- engeza amaqanda amaningi kunenhlama;
- uma iresiphi ifaka ukusetshenziswa kwamaqanda ambalwa, khona-ke kufanele ifakwe amanye amaprotheni kuphela;
- lungiselela ukugcwaliswa kuphela kusuka kumikhiqizo enenkomba ye-glycemic ephansi.
- yenza amakhukhi abe noshukela kanye neminye imikhiqizo ngoshukela omnandi, onjenge-stevia.
- uma iresiphi ifaka uju, khona-ke kungcono ukuthi bayinisele ukugcwaliswa noma ukugcwala ngemuva kokupheka, ngoba lo mkhiqizo wokugcina izinyosi ngokushisa okungaphezulu kwama-45 s ulahlekelwa yizinto zawo eziningi eziwusizo.
Akusona isikhathi esanele sokwenza isinkwa se-rye ekhaya. Ingathengwa kalula ngokuvakashela i-shop ejwayelekile yebhikawozi.
Inkomba Yomkhiqizo ye-Glycemic
Umqondo wenkomba ye-glycemic wukulingana kwedijithali komphumela wemikhiqizo yokudla ngemuva kokusebenzisa kwabo emazingeni kashukela egazini. Kungemininingwane enjalo ukuthi i-endocrinologist ihlanganisa ukwelashwa kokudla kwesiguli.
Ngohlobo lwesibili sikashukela, ukondliwa okufanelekile kuyindlela yokwelapha evimbela uhlobo lwesifo oludinga i-insulin.
Kepha okokuqala, kuzovikela isiguli ku-hyperglycemia. I-GI encane, amayunithi esinkwa amancane esitsheni.
Inkomba ye-glycemic ihlukaniswe ngamazinga alandelayo:
- Kufika kuma-50 PIECES - imikhiqizo ayithinti ukwanda koshukela wegazi.
- Kufika kumayunithi angama-70 - ukudla ngezikhathi ezithile kungafakwa ekudleni kwesifo sikashukela.
- Ukusuka ku-70 IU - kuvinjelwe, kungavusa i-hyperglycemia.
Ngaphezu kwalokho, ukuqina komkhiqizo kuthinta nokukhuphuka kwe-GI. Uma kulethwa esimweni se-puree, khona-ke i-GI izonyuka, futhi uma ujusi wenziwe ngezithelo ezivunyelwe, uyoba nenkomba yama-PIECES angaphezu kuka-80.
Konke lokhu kuchazwa yiqiniso lokuthi ngale ndlela yokusebenzisa, i-fiber "ilahlekile", elawula ukunikezwa okufanayo kweglucose egazini. Ngakho-ke noma iyiphi imithombo yezithelo yesifo sikashukela sohlobo lokuqala nolwesibili ifakwa ku-contraindicated, kepha ujusi wamatamatisi uvunyelwe akukho ngaphezu kwama-200 ml ngosuku.
Ukulungiswa kwemikhiqizo kafulawa kuvunyelwe kusuka kumikhiqizo enjalo, konke kune-GI yama-unit angama-50
- ufulawa we-rye (mhlawumbe isigaba esiphansi);
- ubisi lonke;
- ubisi lwe-skim;
- ukhilimu kuze kufike ku-10% wamafutha;
- kefir;
- amaqanda - angabi ngaphezu koyedwa, buyisela amanye amaprotheni;
- imvubelo
- i-baking powder;
- usinamoni
- i-sweetener.
Kumakhekhe amnandi, ngokwesibonelo, kumakhukhi wesifo sikashukela, ophaya noma ophaya, ungasebenzisa ukugcwaliswa okuhlukahlukene, izithelo nemifino nenyama. Imikhiqizo evunyelwe yokugcwalisa:
- I-Apple
- Pearl
- I-Plum;
- Ama-raspar, ama-sitrobheli;
- I-Apricot
- Ama-Blueberries
- Zonke izinhlobo zamawolintshi;
- Amakhowe;
- I-pepper emnandi;
- I-anyanisi nesweli;
- Imifino (iparsley, dill, basil, oregano);
- Ushizi weTofu;
- Ushizi wekotishi onamafutha amancane;
- Inyama enamafutha amancane - inkukhu, iturkey;
- I-Offal - inyama yenkomo nesibindi.
Kuyo yonke imikhiqizo engenhla, kuvunyelwe ukupheka hhayi isinkwa soshukela kuphela, kodwa nemikhiqizo eyimpuphu eyinkimbinkimbi - ophaya, ophaya namakhekhe.
Izindlela zokupheka zesinkwa
Le ndlela yokupheka isinkwa se-rye ayifanele kuphela kulabo abanesifo sikashukela, kodwa futhi nabantu abakhuluphele futhi abazama ukunciphisa umzimba. Amakhekhe anjalo aqukethe amakhalori amancane. Inhlama ingaphekwa zombili kuhhavini nakuphekhe ohamba kancane kwimodi ehambisanayo.
Udinga ukwazi ukuthi ufulawa kufanele usatshwe ukuze inhlama ithambe futhi ibole. Noma iresiphi ingasichazi lesi senzo, akufanele zinganakwa. Uma kusetshenziswa imvubelo eyomile, isikhathi sokupheka sizoshesha, futhi uma sisha, lapho-ke kufanele baqale bahlanjululwe ngenani elincane lamanzi afudumele.
Iresiphi yesinkwa se-rye ifaka izithako ezilandelayo:
- Rye ufulawa - 700 amagremu;
- Ufulawa we-Wheat - amagremu ayi-150;
- Imvubelo entsha - amagremu ama-45;
- I-Sweetener - amaphilisi amabili;
- Usawoti - isipuni esingu-1;
- Amanzi ahlanzekile afudumele - 500 ml;
- Uwoyela sunflower - 1 isipuni.
Thela i-rye kafulawa nengxenye kafulawa kakolweni endishini ejulile, uhlanganise lonke ufulawa kakolweni no-200 ml wamanzi nemvubelo, hlanganisa bese ubeka endaweni efudumele kuze kube ukuvuvukala.
Faka usawoti engxube yefulawa (i-rye ne-kolweni), uthele imvubelo, engeza amanzi kanye no-oyilanga we-sunflower. Bopha inhlama ngezandla zakho bese ubeka endaweni efudumele amahora 1.5 - 2. Gcoba isitsha sokubhaka ngenani elincane lamafutha zemifino bese ufafaza ngofulawa.
Ngemuva kokuba isikhathi sesidlulile, phinda uxove inhlama bese uyifaka ngokulingana esilingweni. Gcobisa ingaphezulu le “cap” lesinkwa esizayo kanye namanzi futhi libushelelezi. Mboza isikhunta ngethawula lephepha bese uthumela endaweni efudumele eminye imizuzu engama-45.
Bhaka isinkwa kuhhavini osuke usushisa ku-200 ° C isigamu sehora. Shiya isinkwa kuhhavini size siphole ngokuphelele.
Isinkwa se-rye esinjalo kushukela asithinti ukwanda koshukela wegazi.
Amabhisikidi
Ngezansi iresiphi eyisisekelo yokwenza hhayi amabhisikidi e-bhotela kuphela kwabanesifo sikashukela, kodwa nama-buns ezithelo. Inhlama ifakwa kusuka kuzo zonke lezi zithako bese ibekwa isigamu sehora endaweni efudumele.
Ngalesi sikhathi, ungaqala ukulungiselela ukugcwaliswa. Zingashiyehluka, kuya ngokuthandwa ngumuntu - ama-apula nezithelo zomawolintshi, ama-sitrobheli, ama-plums nama-blueberries.
Into esemqoka ukuthi ukugcwaliswa kwezithelo kuxubile futhi akuphumi inhlama ngesikhathi sokupheka. Ishidi lokubhaka kufanele limbozwe ngephepha lesikhumba.
Izithako ezinjalo zizodingeka;
- Rye ufulawa - 500 amagremu;
- Imvubelo - amagremu ayi-15;
- Amanzi ahlanzekile afudumele - 200 ml;
- Usawoti - esicongweni sommese;
- Amafutha emifino - 2 wezipuni;
- I-Sweetener ukunambitha;
- ICinnamon iyakhethwa.
Bhaka kuhhavini oshaqiwe ku-180 ° C imizuzu engama-35.
Ukuncoma okujwayelekile kokudla
Konke ukudla okunesifo sikashukela kufanele kukhethwe kuphela nge-GI ephansi, ukuze kungakhuphi ukwanda koshukela wegazi. Okunye ukudla akunayo i-GI ngokuphelele, kepha lokhu akusho ukuthi bavunyelwe kushukela.
Isibonelo, uwoyela wemifino nososo kune-GI efinyelela kuma-50 PIECES, kepha kuvinjelwe kakhulu kushukela, ngoba inokuqukethwe okunamafutha okwandisiwe.
Kumenyu yansuku zonke enoshukela wegazi ophakeme, izithelo, imifino, inyama nemikhiqizo yobisi kufanele kube khona. Ukudla okunempilo okunjalo kuzosiza ukugculisa isiguli ngawo wonke amavithamini kanye namaminerali adingekayo futhi kuthuthukise umsebenzi wayo yonke imisebenzi yomzimba.
Ividiyo ekulesi sihloko ikhuluma ngezinzuzo zesinkwa se-rye sikashukela.
