Isifo sikashukela isifo sikashukela yisifo esibi somuntu esibandakanya ukunamathela ngokuqinile ekudleni okukhethekile. Lesi sexwayiso asisho ukuthi kufanele uyeke ukubhaka, izindlela zakho zokupheka.
Esikhathini sikashukela se-mellitus sohlobo lokuqala noma lwesibili, imikhiqizo esekwe muffin, njengamakhekhe noma amakhekhe, inqatshelwe ngokuphelele. Uma ngempela ufuna ukuzelapha okumnandi, lokhu kungenziwa ngamakhukhi, kepha-ke, ukuthi udinga ukukwenza lokhu ngobuhlakani, futhi iresiphi yamakhukhi anjalo kufanele ihambisane nezidingo zesifo sikashukela.
Imakethe yanamuhla inganikeza ngemikhiqizo eminingi eyenzelwe ngokukhethekile abanesifo sikashukela. Ungakuthola ngaphandle kobunzima obukhulu eminyangweni ekhethekile yezitolo ezinkulu noma kwezinye izidakamizwa. Ngaphezu kwalokho, ukudla kwesifo sikashukela kungathengwa ezitolo eziku-inthanethi futhi kulungiswe nguwe, inzuzo yokupheka akuyona imfihlo.
Wonke amakhukhi alesi sigaba seziguli kufanele alungiselelwe ngesisekelo se-sorbitol noma i-fructose. Ukwelashwa okunjalo kuzoba kungafanele kuphela kwabanesifo sikashukela, kodwa nalabo bantu ababheka impilo yabo kanye nesibalo sabo.
Okubi kwalo mkhiqizo kufaka phakathi ukunambitheka kwawo okungajwayelekile ekuqaleni. Amakhukhi esikhundleni soshukela aphansi kakhulu kwabalingani bawo aqukethe ushukela, kepha izikhala ezinjengokungena esikhundleni soshukela we-stevia alungele amakhukhi.
Kubalulekile futhi ukuqaphela ukuthi amakhukhi wabanesifo sikashukela kufanele aqedwe ngokuvumelana nodokotela oholayo, ngoba kunezinhlobo ezahlukahlukene zesifo, futhi lokhu kuhlinzeka ngemisindo ethile ekudleni, izindlela ezithile zokupheka.
Iziguli eziningi ezinesifo sikashukela zizokujabulela ukwazi ukuthi zingazikhethela ezinye izinhlobo zamakhukhi kusukela ebangeni elijwayelekile lemikhiqizo. Le ikhukhi okuthiwa yi-biscuit cookie (cracker). Lokhu kuzoqukatha ama-carbohydrate angaphezulu kwama-55 g.
Noma kunjalo, noma yimaphi amakhukhi akhethiwe akufanele abe:
- ukuceba;
- ngesibindi;
- limnandi.
Amakhukhi e-DIY Aphephile
Uma amakhukhi wesifo sikashukela ezitolo engahle angavikeleki njalo ngokulandela ama-carbohydrate noshukela, ungathola enye indlela enhle - amakhukhi enziwe ekhaya. Kancane nje futhi ngokushesha ungaziphatha ngokwawo amakhukhi e-protein e-airy, okuyiresiphi eyethulwa ngezansi.
Ukuze wenze lokhu, udinga ukuthatha iqanda elimhlophe bese ushaya kuze kube Foam obukhulu. Uma ufuna ukufaka ushukela isisihla, ungawunambitha nge-saccharin. Ngemuva kwalokho, amaprotheni abekwa ephepheni elomile lokubhaka noma ephepheni lesikhumba. Ubumnandi buzoba ngomumo lapho boma ehovini lokushisa eliphakathi.
Isiguli ngasinye kufanele sikukhumbule lokho lapho ulungiselela amakhukhi ngokwakho:
- ufulawa kakolweni webanga eliphakeme kakhulu uthathelwa indawo i-rye, ngaphezu kwalokho, ukugaya okuhlanganisiwe;
- kungcono ukungafaki amaqanda enkukhu kumkhiqizo;
- noma ngabe iresiphi ihlinzeka ngokusetshenziswa kwebhotela, khona-ke kungcono ukuthatha imajarini enamafutha amancane;
- ushukela kufanele ungafakwa ngokuphelele ekwakhiweni komkhiqizo usebenzisa i-sweetener.
Yini okudingeka uyazi futhi uyikhumbule ngamakhukhi enziwe?
Amakhukhi akhethekile abantu abanesifo sikashukela ayoba insindiso yangempela ngezizathu eziningi.
Lo mkhiqizo uzosiza ukwanelisa ngokugcwele isidingo sansuku zonke sokudla okumnandi, ikakhulukazi ngoba ukulungiselela amakhukhi anjalo ngeke kube nzima futhi ngeke kuthathe isikhathi esiningi nomzamo.
Kulesi simo, into ebaluleke kunazo zonke ukuthi amakhukhi angenwe sikashukela asekhaya azovikeleka ngokuphelele kusuka endaweni yokubukwa kwezimpawu zalokhu kugula.
Amakhukhi weShukela wama-Oatmeal ashukela
Amakhukhi e-Oatmeal angalungiselwa labo abanesifo sikashukela sohlobo 1 noma uhlobo 2. Amakhukhi e-Oatmeal azokwanelisa ngokuphelele zonke izidingo ze-glucose, futhi uma yonke le mithetho engenhla ibhekwa, amakhukhi we-oatmeal ngeke alethe ukwehla kwesimo sezempilo.
Ukuze ulungiselele umkhiqizo, kufanele uthathe:
- 1/2 inkomishi oatmeal;
- 1/2 inkomishi ehlanjululwe yokuphuza amanzi;
- i-vanillin esicelweni sommese;
- U-1/2 ufulawa wenkomishi (ukuxubana kwe-nokunye okufana nokolweni, i-oat nokolweni);
- isipuni sikaphalafini ongenawo amafutha;
- isipuni se-dessert ye-fructose.
Ngemuva kokulungisa zonke izithako, kuzodingeka ukuthi uhlanganise ingxube kafulawa ne-oatmeal. Okulandelayo, imajarini nezinye izinto kuyabhalwa. Amanzi athululelwa ekugcineni kwenhlama, bese kuthathelwa indawo kashukela ngalesi sikhathi.
Ishidi lokubhaka elihlanzekile limbozwe ngesikhumba bese kubekwa amakhukhi esikhathi esizayo (lokhu kungenziwa ngesipuni). Amakhukhi e-oatmeal abhakwe kuhhavini ekushiseni kwama-degrees angama-200 aye kwisimo segolide.
Ungahlobisa amakhukhi we-oatmeal aqediwe ngoshokoledi owomile owenziwe nge-fructose noma inani elincane lezithelo ezomisiwe.
Amakhukhi we-Oatmeal avezwa ngezinhlobo eziningi, izindlela zokupheka zihlukahlukene futhi ziningi zazo, kepha inketho eyethuliwe ingabizwa ngokuthi elula kunazo zonke.
Amakhukhi aneswekile "Homemade"
Le iresiphi nayo ilula futhi ingalungiswa ngisho noma kungekho makhono akhethekile wokuphenya. Kuyadingeka ukuthatha:
- 1.5 izinkomishi zikafulawa we-rye;
- 1/3 indebe imajarini;
- 1/3 inkomishi yesipuni;
- amaqanda amaningi izigwaca;
- 1/4 isipuni sikasawoti;
- chip emnyama chocolate.
Zonke izithako zixutshwe esitsheni esikhulu, uxove inhlama bese ubhaka ngama-degree angama-200 imizuzu engaba ngu-15.
Amakhukhi Ushukela Onoshukela
Iresiphi iqukethe izithako ezilandelayo:
- 1/2 inkomishi oatmeal;
- 1/2 inkomishi kafulawa ophekile (ungathatha noma ikuphi);
- 1/2 inkomishi yamanzi;
- isipuni se-fructose;
- I-150 g imajarini (noma ibhotela eliphansi lekhalori);
- nesinamoni esicelweni sommese.
Zonke izingxenye zale ndlela yokupheka kufanele zixutshwe, kepha kunikezwe iqiniso lokuthi amanzi nefrijini kufanele kufakwe okwamanje. Ubuchwepheshe bokubhaka buyefana nakwezindlela zokupheka zangesikhathi esedlule. Umthetho kuphela lapha, ngaphambi kokupheka, usadinga ukuthola ukuthi iyiphi i-fructose yesifo sikashukela ezosetshenziswa.
Sicela wazi ukuthi amakhukhi akufanele abhakwe kakhulu. Umthunzi wawo wegolide uzoba kahle. Ungahlobisa umkhiqizo ophelile nge-chip ushokoledi, ukhukhunathi noma izithelo ezomisiwe, ngaphambili ezazinamanzi.
Uma unamathela kwiresiphi ecacisiwe noma usuka kuyo ngokunemba okukhulu, khona-ke unganqoba ngezinkomba eziningana ngasikhathi sinye. Okokuqala, umkhiqizo onjalo uzogcina ulawulwa yisifo sikashukela.
Okwesibili, ubumnandi obunamakha buzohlala busondele, ngoba ungabupheka kusukela kuleyo mikhiqizo ehlala ihlala endlini. Okwesithathu, uma usondela enkambisweni yokupheka ngobuhlakani, kuzobe isikhathi ngasinye amakhukhi ezophuma anambitheke ngokungafani.
Ngenxa yazo zonke izimfanelo ezinhle, amakhukhi wabanesifo sikashukela angadliwa nsuku zonke, kepha ngaphandle kokukhohlwa izindlela zokusetshenziswa kwalokhu kudla okumnandi.
