I-Charlotte yabanesifo sikashukela: iresiphi ene-fructose futhi engenashukela kumpheki ohamba kancane

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Kuyemukelwa ngokuvamile ukuthi ithebula lesifo sikashukela alinakufaka ama-khekhe ahlukahlukene namaswidi, noma empeleni lokhu akulona iqiniso. Ama-dessert amaningi avunyelwe kushukela, into esemqoka ukuwapheka kahle futhi esikhundleni sokunye ukudla.

UCharlotte ngaphandle koshukela kungenye yokudla okunjalo. Ngaphezu kwalokho, aliphansi kumatafula ophudingi womuntu onempilo ngenani lezindlela zokupheka. Charlotte nge apula, eliphakathi kwe, rhubarb, ngokuvamile, kukhona ukuhlukahluka okuningi.

Ngaphezu kwalokho, wonke umuntu onesifo sikashukela kufanele azi inkomba ye-glycemic yemikhiqizo akhetha ukuyisebenzisa izindlela zokupheka. Le nkomba ithinta ngqo ushukela wegazi. Kungakho kule ndatshana kungeke kuphekwe kuphela ama-charlotte ahlukahlukene, kodwa futhi nenkomba yegama elithi glycemic icatshangelwa, futhi ngesisekelo sawo kuphela izindlela zokupheka zezitsha eziqoqwayo.

Inkomba ye-Glycemic

Inkomba ye-glycemic (GI) iyinkomba ethinta ukungena kweglucose egazini, ngemuva kokusetshenziswa kwayo. Ngaphezu kwalokho, ingahluka ngendlela yokulungiselela kanye nokuvumelana kwesitsha. Abanesifo sikashukela abavunyelwe ukuphuza iziphuzo, ngisho nezithelo zabo, ezine-GI ephansi. Konke lokhu kungenxa yokuthi kwimikhiqizo enjalo ayikho i-fiber, eyenza umsebenzi wokuhlinzekwa ngokulinganayo kweglucose emzimbeni.

Kukhona futhi umthetho owodwa ngaphezulu - uma imifino nezithelo zilethwa ukuvumelana kwamazambane abunjiwe, khona-ke i-GI yabo eyedijithali iyokwenyuka. Kepha lokhu akusho ukuthi kufanele uzilahle ngokuphelele izitsha ezinjalo, nje usayizi wengxenye kufanele ube mncane.

Lapho ukhetha imikhiqizo, kufanele uthembele kuzinkomba ezilandelayo ze-glycemic index:

  1. Kufika kuma-50 PIECES - avunyelwe kunoma yiliphi inani;
  2. Kuya kuma-70 PIECES - ukusetshenziswa ezimweni ezingandile kuvunyelwe;
  3. Kusuka amayunithi angama-70 nangaphezulu - ngaphansi kokuvinjelwa okuqinile.

Ngezansi kunemikhiqizo edingekayo ukulungiselela i-charlotte, kucatshangelwa inkomba yazo ye-glycemic.

Imikhiqizo ephephile yeCharlotte

Kufanele kuqashelwe zisuka nje ukuthi noma imaphi ama -ries, kufaka phakathi i-charlotte, kufanele alungiselelwe kuphela kusuka kufulawa we-wholemeal, inketho efanelekile ufulawa we-rye. Ungaziphekela ngokwakho i-oatmeal, ngoba lokhu kuyi-blender noma i-coffee grinder, gaya i-oatmeal ibe yimpuphu.

Amaqanda aluhlaza futhi ayisithako esingaguquki kuresiphi enjalo. Isifo sikashukela asivunyelwe ngaphezulu kweqanda elilodwa ngosuku, ngoba isikhuphasha sine-GI yama-50 PIECES futhi sinekhalori ephezulu, kepha inkomba yamaprotheni ingama-PIECES angama-45. Ngakho-ke ungasebenzisa iqanda elilodwa, bese ufaka okuseleyo enhlameni ngaphandle kwe-yolk.

Esikhundleni sikashukela, ushukela wezimpahla ezibhakiwe kuvunyelwe noju, noma nge-sweetener, ngokuzimela ukubala okulingana nesilinganiso sobumnandi. UCharlotte wesifo sikashukela ulungisiwe kusuka kwizithelo ezihlukile, iziguli zivunyelwe okulandelayo (ngenkomba ye-glycemic ephansi):

  • Apula
  • Amapheya
  • Amaplamu;
  • Cherry iplamu.

I-bakeware kufanele igcotshwe ngenani elincane lamafutha yemifino afafazwe ngefulawa ye-rye.

UCharlotte kumpheki ohamba kancane

Ama-Multicookers aya ngokuya ethandwa ekuphekeni.

UCharlotte utholakala kubo ngokushesha okukhulu, ngenkathi inenhlama ethambile nokunambitheka okumnandi.

Kuhle ukwazi ukuthi uma kunokugcwaliswa okuningi kokubhaka, khona-ke kufanele kuguqulwe kanye ngesikhathi sokupheka ukuze kutholakale inhlama ebhakwe ngokulinganayo.

Iresiphi yokuqala, ezokwethulwa ngezansi, ilungiselelwe ngama-apula, kodwa ngokuya ngezinketho zakho zokunambitha komuntu siqu, ungasifaka lesi sithelo nganoma yisiphi esinye, ngokwesibonelo, iplamu noma iparele.

UCharlotte ngama-apula, azodinga:

  1. Iqanda elilodwa nama-squirrel amathathu;
  2. 0.5 kg ama-apula;
  3. I-Sweetener ukunambitha;
  4. Rye ufulawa - 250 amagremu;
  5. Usawoti - 0,5 tsp;
  6. I-baking powder - ama-sachets ayi-0,5;
  7. Cinnamon ukunambitha.

Kufanele kwaziwe ngaleso sikhathi ukuthi ufulawa we-rye ungadinga okuthe xaxa. Lapho upheka, kufanele unake ukuvumelana kwenhlama, okufanele ibe ukhilimu.

Hlanganisa iqanda ne-protein ne-sweetener bese ushaya nge-whisk noma i-blender. Okukhethwa kukho kokugcina kungcono, ngoba kuyadingeka ukufezekisa ukwakheka kwamagwebu aluhlaza. Thela ufulawa engxube yeqanda, engeza isinamoni, usawoti kanye ne-baking powder. Xuba konke kahle kuze kutholakale isisindo esiningi.

Cwebeza ama-apula kusuka kumaphakathi no-peel, uthathe ama-cubes amasentimitha amathathu uhlanganise nenhlama. Gcoba i-multicooker nge-oyili encane yelanga bese ufafaza ngefulawa. Ngezansi faka i-apula elilodwa uthathe izingcezu ezacile bese uthela inhlama ngokulinganayo. Bhaka kwimodi yokubhaka ihora elilodwa. Kepha kufanele uhlole inhlama ngezikhathi ezithile ukuthi zilungele yini. By the way, sibuye sibe neresiphi enhle yokwenza i-applesauce ngaphandle koshukela.

Lapho i-charlotte iphekiwe, vula isembozo se-multicooker imizuzu emihlanu bese kuthi emva kwalokho uthathe amakhekhe.

UCharlotte kuhhavini

UCharlotte noju ku-kefir impela olunamanzi futhi uthambile.

Kufanele ibhakwe kuhhavini ekushiseni okungu-180 C imizuzu engama-45.

Ukuze usheshise inqubo yokupheka, ungasebenzisa iphaneli yekhekhe eliyindilinga.

Indishi ye-charlotte igcotshwa uwoyela we-sunflower futhi ifafazwe ngofulawa, uma kusetshenziswa isikhunta se-silicone, ngakho-ke ayidingi ukugcotshwa nakancane.

Kwi-charlotte ekhonza izinto eziyisithupha, izithako ezilandelayo ziyadingeka:

  • Kefir - 200 ml;
  • Rye ufulawa - 250 amagremu;
  • Iqanda elilodwa nama-squirrel amabili;
  • Ama-apula amathathu
  • Amapharele amabili;
  • Isoda - 1 ithisipuni;
  • Uju - izipuni ezi-5.

I-pear kanye nama-apula ikhasi kanye nomongo bese usika izingcezu ezinciphile, ungasebenzisa isilikhi. Hlanganisa amaqanda nama-squirrels, ushaye ngokuphelele ukwakheka kukagovu ovuthayo. Engxenyeni yeqanda engeza isoda, uju (uma lukhulu, bese lincibilika ku microwave), engeza i-kefir efudumele.

Ufulawa we-rye osusiwe ufakwa ezingxenyeni ezingxubevange, hlanganisa kuze kutholakale isisindo esiningi. Ukungaguquguquki kukhulu kancane kunamafriti. Thela u-1/3 wenhlama ungene ngaphansi kwesikhunta, bese ubeka ama-aphula kanye namapheya bese uwathela ngokulinganayo ngenhlama esele. Bese uthumela i-charlotte kuhhavini.

Lapho esemi ngomumo, ake ame imizuzu eyi-5 bese ebamba kuphela.

UCard Charlotte

I-charlotte enjalo ayigcini ngokunambitha okungafani nalutho kuphela, kodwa futhi inokuqukethwe okuncane kwekhalori, okubaluleke kakhulu kusifo sikashukela sohlobo 2, ngoba iziguli eziningi zikhuluphele. Le khekhe ilungile njengokudla kwasekuseni okugcwele okugcwele, ngoba kufaka imikhiqizo yobisi nezithelo.

Ukulungiselela ukuthunyelwa okuningana ozodinga:

  1. Amaplamu - amagremu angama-300;
  2. I-rye kafulawa - amagremu ayi-150;
  3. Uju - izipuni ezintathu;
  4. Ushizi wekotishi onamafutha amancane - amagremu angama-200;
  5. I-kefir engenamafutha - 100 ml;
  6. Iqanda elilodwa.

Ukusula ama-plums etsheni futhi unqamule. Beka phansi kwesikhunta ngaphambilini esigcotshwe ngamafutha we-sunflower futhi kufafazwe ngofulawa we-rye noma i-oatmeal (kungenziwa ngokugaya i-oatmeal ku-blender). Ukubeka izimbumbulu phansi.

Cwilisa ufulawa, engeza i-kefir bese uxova isisindo esiningi. Bese engeza uju, uma umkhulu kakhulu, bese uyancibilika, noshizi we-cottage. Govuza futhi ukwenza isisindo singabinayo. Thela inhlama ephumayo ngokulinganayo kuma-plums bese ubhaka kuhhavini ekushiseni kwe-180 - 200 C imizuzu engama-30.

Kwividiyo ekulesi sihloko, kwethulwa enye iresiphi yesifo sikashukela sikashukela.

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