Ungacabangi ukuthi ukudla kwesifo sikashukela akunawo ama-pastries ahlukahlukene. Ungayipheka ngokwakho, kepha kufanele unamathele emithethweni eminingana ebalulekile, eyinhloko yayo yinkomba ye-glycemic index (GI) yemikhiqizo.
Ngalesi sisekelo, kukhethwa imikhiqizo yokulungiselela ama-dessert. Ama-muffin abhekwa njengophishi odumile phakathi kwabanesifo sikashukela - lawo amakhekhe amancanyana angaba nokugcwaliswa ngaphakathi, izithelo noma ushizi wekhishi.
Ngezansi kuzokhethwa imikhiqizo yokulungiselela ama-muffin, ngokusho kwe-GI, inikezwe izindlela zokupheka ezimnandi futhi ezibaluleke kakhulu ezingeke zithinte izinga likashukela wegazi lesiguli. Futhi wethule iresiphi yetiye le-citrus engajwayelekile, elihamba kahle ngama-muffin.
Imikhiqizo yama-muffin ne-gi yawo
Inkomba ye-glycemic ingumphumela womkhiqizo wokudla ngemuva kokusebenzisa kwayo ushukela wegazi, lapho uphansi, kuphephile ukudla kwesiguli.
Futhi, i-GI ingashintsha ngenxa yokuguquguquka kwesitsha - lokhu kuhlobene ngqo nezithelo. Uma uwaletha esimweni samazambane abunjiwe, khona-ke isibalo sizonyuka.
Konke lokhu kungenxa yokuthi i-fiber "efanayo" elahlekile, edlala indima ye-blocker yokungena ngokushesha kweglucose egazini. Kungakho noma yimaphi amajusi ezithelo enqatshelwe abanesifo sikashukela, kodwa ujusi wamatamatisi uvunyelwe ngenani lama-200 ml ngosuku.
Lapho ukhetha imikhiqizo, udinga ukwazi ukwahlukaniswa kwe-GI, okubukeka kanjena:
- Kuze kufike kuma-50 PIECES - imikhiqizo iphephile ngokuphelele kwabanesifo sikashukela;
- Kufika kuma-70 PIECES - akuvamile ukuba khona etafuleni lesiguli;
- Ukusuka amayunithi angama-70 nangaphezulu - ngaphansi kokuvinjelwa okuphelele, angakhuthaza i-hyperglycemia.
Imikhiqizo ene-GI up to 50 PIECES engasetshenziswa ekwenzeni ama-muffin:
- I-rye kafulawa;
- Ufulawa we-oat;
- Amaqanda
- Ushizi wekotishi ongenamafutha;
- UVanillin;
- Isinamoni
- I-baking powder.
Iziphethu zezithelo zomffin zivunyelwe kusuka izithelo eziningi - ama-apula, ithini lamapheya, ama-sitrobheli, ama-blueberries, ama-raspberries kanye nama-sitrobheli.
Ungadliwa
Kuyaqapheleka ukuthi ama-muffin angenashukela alungiswa esebenzisa ubuchwepheshe obufanayo kanye nezinongo ezifanayo ngama-muffin, isidlo sokubhaka kuphela sikhulu, isikhathi sokupheka sikhuphuka ngokwesilinganiso semizuzu eyishumi nanhlanu.
Ikhekhe lebhanana lithandwa kakhulu, kepha ngesifo sikashukela, izithelo ezinjalo zingasithinta kabi isimo sesiguli. Ngakho-ke ukugcwaliswa kufanele kuthathelwe indawo nesinye izithelo ngama-gi kuze kube ngama-50 amayunithi.
Ukuze unikeze i-khekhe ukunambitheka okumnandi, kufanele usebenzise i-sweetener, ngokwesibonelo, i-stevia, noma usebenzise uju ngamanani amancane. Esikhathini sikashukela, izinhlobo ezilandelayo zivunyelwe - i-acacia, i-linden ne-chestnut.
Okokuhlinzekwa ngama-muffin eziyishumi uzodinga:
- I-Oatmeal - amagremu angama-220;
- I-baking powder - amagremu ama-5;
- Iqanda elilodwa;
- UVanillin - imishanguzo engu-0.5;
- I-apula elilodwa elimnandi;
- I-Sweetener - ukunambitha;
- Ushizi wekotishi onamafutha amancane - amagremu angama-50;
- Amafutha emifino - izipuni ezi-2.
Shaya iqanda ne-sweetener kuze kube yilapho kwakheka igwebu elithambile usebenzisa i-mixer noma i-blender. Endishini ehlukile, hlanganisa ufulawa osuswe, i-baking powder ne-vanillin, engeza ingxube yeqanda. Hlanganisa konke kahle ukuze kungabikho izigaxa.
Cwecoma i-apula bese usika bese uthathe ama-cubes amancane. Bese uhlanganisa zonke izithako ezisele bese uxova inhlama. Faka kuphela inhlama yenhlama emikhunjini, ngoba ama-muffin azovuka ngesikhathi sokupheka. Bhaka ku-preheated kuze kufike ku-200 Ngohovini imizuzu engama-25 - 30.
Uma ufuna ukupheka ama-muffin ngokugcwaliswa, khona-ke ubuchwepheshe abushintshi. Kuyadingeka kuphela ukuletha isithelo esikhethiwe esimweni samazambane abunjiwe bese usibeka maphakathi ne-muffin.
Lezi akuzona kuphela amaswidi angenawo ushukela avunyelwe kushukela. Ukudla kwesiguli kungahluka nge-marmalade, jelly, amakhekhe ngisho noju.
Into esemqoka ukusebenzisa i-oat noma i-rye kafulawa lapho kulungiswa futhi ungangezi ushukela.
Yini enye ukucwilisa isifo sikashukela
Ama-muffin angenawo ushukela angageza hhayi ngetiye noma ikhofi elijwayelekile, kepha futhi nange-decoction ye-tangerine eyenziwe ngokuzimela. Ukuphuza okunjalo akugcini nje ukunambitha, kepha futhi kunempilo. Ngakho-ke i-decoction ye-tangerine peels enesifo sikashukela inethonya lokuphulukisa emzimbeni:
- Kwandisa ukumelana komzimba ezifweni ezahlukahlukene;
- Thula uhlelo lwezinzwa;
- Yehlisa ushukela wegazi.
Ngokukhipha itiye elilodwa le-tangerine, uzodinga i-peel ye-tangerine, esikwa ibe yizicucu ezincane futhi igcwaliswe ngo-200 ml wamanzi abilayo. Setha umhluzi kufanele okungenani ube imizuzu emithathu.
Lapho isizini lingeyona i-mandarin, amakhonkco kufanele agcinwe kahle ngaphambi kwesikhathi. Zomile futhi zenqabe emhlabathini nge-blender noma i-grinder yekhofi ibe yisimo se-powder. Ukulungiselela ukukhonza eyodwa kuzodinga amathisipuni ayi-1.5 we-tangerine powder. I-powder kumele ilungiselelwe ngokushesha ngaphambi kokwenza itiye.
Ividiyo ekulesi sihloko iveza iresiphi ye-Blueberry muffin ku-oatmeal.
