Amaswidi wesifo sikashukela angumkhiqizo wokudla ongokoqobo kakhulu. Ubumnandi obufanayo bungatholakala emashalofini ezitolo, noma kungewona wonke umuntu onesifo sikashukela azi ngakho.
Amakhandlela eziguli ezinesifo sikashukela sohlobo lokuqala nolwesibili zihlukile ngokuhlukile kuma-dessert ajwayelekile futhi ajwayelekile. Lokhu kusebenza ekunambithekeni, kanye nokuvumelana komkhiqizo.
Amaswidi enziwa ini?
Amaswidi eziguli ezinesifo sikashukela angahluka ukunambitheka, futhi ukwakheka kwazo kuyahlukahluka kuye ngomenzi kanye neresiphi. Ngaphandle kwalokhu, kukhona umthetho oyinhloko - alukho ushukela obunjiwe kumkhiqizo, ngoba uthathelwa indawo yi-analogues yawo:
- i-saccharin;
- i-fructose;
- i-sorbitol;
- i-xylitol;
- ukuheha.
Lezi zinto zishintshana ngokuphelele ngakho-ke ezinye zazo kungenzeka zingafakwa kumaswidi. Ngaphezu kwalokho, wonke ama-analogues ushukela awakwazi ukulimaza isitho sikashukela futhi abe nomphumela omuhle.
Okuningi mayelana nama-sweeteners
Uma umuntu onesifo sikashukela enokusabela okungekuhle ekusebenzeni kwesibambiso sikashukela, khona-ke kulokhu kuyenqatshelwa ngokuqinile ukudla amaswidi asuselwa kuwo. Kodwa-ke, izimpendulo ezinjalo zomzimba ezinganele zivamile kakhulu.
Esikhundleni esikhulu sikashukela - i-saccharin ayinalo ikhalori elilodwa, kepha ingacasulayo ezinye izitho ezifana nesibindi nezinso.
Uma ucubungula ezinye izindlela zokukhetha ama-sweeteners, kufanele kushiwo ukuthi aqukethe cishe amakhalori amaningi njengama-carbohydrate. Ngokuqondene nokunambitha, i-sorbitol imnandi kunayo yonke, futhi i-fructose imnandi kunayo yonke.
Ngenxa yobumnandi, amaswidi kubantu abanesifo sikashukela angaba amnandi njengawokuvamile, kepha ngasikhathi sinye inkomba ye-glycemic ephansi.
Lapho uswidi osuselwa ku-analogue kashukela ungena emgudwini wokugaya ukudla, ukungena kwawo emgodini wegazi kuhamba kancane.
Ngenxa yalokhu, asikho isidingo esingeziwe sokuphathwa kwe-insulin. Kungenxa yalokhu ukuthi i-dessert eyethulwe inomphumela omuhle kwiziguli ezinesifo sikashukela sohlobo lokuqala nolwesibili lwezifundo.
Amaswidi anganelisa umzimba cishe nazo zonke izinto ezidingekayo ekusebenzeni kwawo okujwayelekile.
Ungadla malini ngaphandle kokulimala?
Kumuntu onesifo sikashukela, isilinganiso sansuku zonke se-fructose, kanye nokunye okufakwa esikhundleni sikashukela, ngeke kube ngaphezu kwama-40 mg, okulingana nama-candies ama-3. Ngaphezu kwalokho, ngaphandle kwezinzuzo, kwenqatshelwe ukudla amaswidi nsuku zonke.
Lapho udla ukudla kwabanesifo sikashukela, kufanele ubheke ukubalwa kwegazi lakho nsuku zonke!
Uma izinga le-glucose egazini lingakhuphuki emva kokulashwa, kungenzeka ukuthi ukwazi ukuzikhulula nalo ngokuzayo. Ngokuvamile, amaswidi namaswidi kashukela awakwazi ukulimaza, kodwa inqobo nje uma isimo sawo sansuku zonke singadliwanga ngasikhathi sinye, kepha kusatshalaliswa ngokulinganayo.
Odokotela kanye nezazi zezempilo batusa ukudla amaswidi kwabanesifo sikashukela ngezigaba eziningana. Kulesi simo kuphela lapho ukukhishwa ngokweqile kweglucose egazini kungeke kwenzeke.
Uma umuntu onesifo sikashukela eseshintshe uhlobo loswidi oludliwayo, khona-ke lokhu kuhlinzeka ngokulawulwa okukhethekile kokuhlushwa koshukela.
Noma ukuphepha okuphelele ngokwemigomo ye-glycemia akusho ukuthi ukulahlwa kwezinyathelo zokuphepha. Inketho enhle kungaba ukusebenzisa amaswidi kashukela ngetiye elimnyama noma esinye isiphuzo esingenawo ushukela.
Ungayikhetha kanjani "uswidi" uswidi?
Uma ucabanga ngalolu daba, kubalulekile ukukhombisa ukuthi okokuqala unaka ukwakheka okukhonjiswe kwilebula yomkhiqizo. Ku-dessert, ngaphezu koswidi, izithako ezilandelayo kufanele zifakwe:
- i-powder yobisi;
- i-fiber (iba ngesibambiso futhi esivimbela ukumuncwa kwama-carbohydrate);
- isisekelo sezithelo;
- izithako zemvelo (amavithamini A no-C).
Amaswidi akhethekile awanawo ama-flavour, ama-preservatives noma ama-colorings angaba yingozi kakhulu kwabanesifo sikashukela. Noma ikuphi ukusuka emvelweni kugcwele izinkinga ngezitho zokugaya, kufaka umthwalo kwezinye izitho nezinhlelo eziningi.
Kubalulekile ukukhombisa ukuthi amaswidi kufanele athengwe kuphela ezindaweni ezikhethekile zokuthengisa noma ekhemisi likhemisi. Ukuqinisekiswa kwezitifiketi ezifanele nokwazi ukwakheka akumele kunganakwa. Le ndlela yokudla eyondlayo yenza sikwazi ukuthenga kuphela umkhiqizo osezingeni.
Ngaphambi kokufaka amaswidi kashukela ekudleni, qiniseka ukubonisana nodokotela wakhom!
Amaswidi e-DIY
Ukuqiniseka ngekhwalithi nezakhi zamaswidi, kungenzeka ukuzenza owakho. Lokhu kungcono kakhulu, ngoba ungahluka izingxenye ukuze uthole ukunambitheka okuphelele.
Inombolo yeresiphi
Iresiphi ethandwa kakhulu futhi engabizi ibandakanya ukwenziwa kwamaswidi wesifo sikashukela asuselwa ku:
- izinsuku (izingcezu ezingama-20-30);
- izingilazi zama-walnuts (250 g);
- 50 g bhotela;
- isipuni se-cocoa powder;
- imbewu ye-sesame (ukunambitha);
- ukhukhunathi (ukunambitha).
Ukuthola umkhiqizo ofanele, kungcono ukhethe ama-walnuts asezingeni eliphakeme. I-hazelnut ingaba inketho yokubuyisela esikhundleni.
Kubalulekile! Amantongomane akumelwe neze athosiwe. Kufanele zome ngokuphelele ngokwemvelo.
Okokuqala, kubalulekile ukukhulula izithelo ezomisiwe kusuka ezinhlamvini bese unquma ngokucophelela namantongomane alungiselelwe. Lokhu kungenziwa ngokusebenzisa i-grinder yenyama noma i-blender.
Ku-mass ephumela engeza i-cocoa nebhotela. Uswidi ongenalutho uxoxwe kahle kuze kube ukungaguquguquki okuhle.
Isisindo esiqediwe sihlukaniswe izingxenye ezincane bese kwenziwa imikhiqizo yesikhathi esizayo. Bangaba kunoma yisiphi isimo. Amaswidi owakhiwe kufanele agingwe ngokucophelela kukhukhunathi noma imbewu yesame. Amaswidi kufanele abekwe esiqandisini imizuzu eyi-15, emva kwalokho asebenze ngokuphelele.
Inombolo yeresiphi 2
Usuku lwamaswidi anjalo luzodinga ama-apricots omisiwe, umhluzi, amantongomane noshokholethi omnyama osuselwa ku-fructose. Ukulungiselela, kuyadingeka ukuthi uhlambe kahle izithelo ezomisiwe (izingcezu ezingama-20) uzifake emanzini abandayo ubusuku bonke, kodwa uzifake ezitsheni ezihlukile.
Ekuseni, kuyahanjiswa amanzi, bese izithelo zomiswa ngethawula lephepha. Cibilikisa ushokoledi kubhavu wamanzi. Ucezu lwe-walnut lubekwa ezitsheni ezomile zonke, bese lugcotshwa ushokolethi oshisayo. Amaswidi alungiselelwe abekwe ku-foil bese wenza ushokolethi uqinise.
Imikhiqizo enamakhandlela elungiswe ngale ndlela ingadliwa hhayi ngabanesifo sikashukela kuphela, kodwa futhi nabantu abangenayo i-pathology Futhi nokho, kubalulekile ukwazi ukuthi iyiphi ikhethokhorethi yabashukela okufanele bayikhethe.
Lapho uthenga amaswidi, kubaluleke kakhulu ukufunda ngokucophelela yonke imininingwane enikezwe emaphaketheni abo. Akuwona wonke umkhiqizo obizwa ngokuthi isifo sikashukela empeleni uwumkhiqizo onjalo. Ngaphezu kwalokho, kufanele ubonane nodokotela wakho mayelana nokufaneleka kokudla ukudla okunjalo.
