Amakhukhi Sikashukela - Amaswidi AmaShukela Ashukela

Amakhukhi anesifo sikashukela ngisho nekhekhe - amaphupho agcwaliseka!

Ukukhetha okulungile kokudla, izindlela zokupheka ezifanele, ukuqapha ngokucophelela nokulungiswa okufika ngesikhathi kwamazinga kashukela kuzokhulisa umbukiso wesifo sikashukela.

Ngakho-ke, thatha izindlela ezilandelayo ekusebenzeni.

Amakhekhe amnandi weshukela

Umbuzo wokuthi amaswidi avumelekile yini uma kwenzeka isifo sikashukela sikhathaza abanesifo sikashukela abaningi. Into ekhona ukuthi amaswidi ajwayelekile futhi ajwayelekile aqukethe ushukela omningi ocolisisiwe. Lezi zokugcina zingadlala ihlaya elinesihluku hhayi kuphela ngesifo sikashukela, kepha nomuntu onempilo.

Kodwa-ke, i-sweetener - i-stevia, i-fructose, i-sorbitol, i-xylitol, ingahle ivuse ukukhululeka kwe-serotonin. Yile mikhiqizo eba enye isithako sokudla kophudingi.

Hhayi ushukela kuphela oyingxenye ye-carbohydrate yamaswidi. Amafutha, izithelo, izithelo ezomisiwe futhi zenza isabelo sebhubesi soshukela we-carbohydrate, ngakho-ke ufulawa osezingeni eliphakeme, i-rye, i-oat noma i-buckwheat isetshenziswa ekubhaka.

Ukulimala kwezifo akufanele kudle i-confectionery usebenzisa ibhotela. Njenganoma yimuphi umkhiqizo wobisi, uqukethe i-lactose - ushukela wobisi, ngakho-ke kungakhuphula kakhulu amazinga we-glucose. Inkomba ye-glycemic yebhotela ingama-51, kuyilapho uwoyela wemifino unenkomba engu-zero. Lapho kuphephe khona kuzoba yi-olive, i-linseed, ne-oyela yommbila

Amakhukhi we-Oatmeal

Amakhukhi ka-Galette

Amakhukhi ama-biscuit owomile kungenye yemikhiqizo evunyelwe kwabanesifo sikashukela. Izakhi ezisemqoka zamakhukhi ufulawa, uwoyela wemifino, amanzi.

Cishe ama-300 kcal nge-100 g ye-confectionery. Lokhu kusho ukuthi ikhukhi elilodwa ngokwesilinganiso lizonikeza amandla ku-30 ​​kcal. Ngaphandle kokuthi amakhukhi amukelekile ukuthi asetshenziswe yibo abanesifo sikashukela, umuntu akufanele akhohlwe ukuthi ngaphezu kwama-70% kokwakhiwa kwawo kungama-carbohydrate.

Ukupheka amakhukhi amabhisikidi

Inkomba ye-glycemic yamakhukhi ama-biscuit ingama-50, incane ngokungenakuqhathaniswa ngokuqhathaniswa neminye imikhiqizo ye-confectionery, kepha ngesikhathi esifanayo iphakeme ngokwanele ekudleni komuntu onesifo sikashukela. Inani elamukelekayo ngamakhukhi angama-2-3 ngasikhathi.

Izithako zamakhekhe e-Homemade Biscuit:

• iqanda izigwaca - 1 pc .;
• i-sweetener (ukunambitha);
• uwoyela sunflower - 1 tbsp. l.;
• amanzi - 60 ml;
• ufulawa we-Wholemeal - 250 g;
• isoda - 0,25 tsp

Esikhundleni samafutha elanga, kuvunyelwe ukusebenzisa noma yimuphi omunye imifino, kufanelekile ukuyibuyisela nge-linseed. Amafutha e-flaxseed aqukethe ama-acid anempilo wama-omega-3, abaluleke kakhulu kwabanesifo sikashukela. Iqanda lesigwaca lithathelwa indawo yiprotheni yenkukhu. Lapho usebenzisa amaprotheni kuphela, okuqukethwe kwe-carbohydrate kumkhiqizo wokugcina kuncishiswa kakhulu.

Ungawenza kanjani amakhukhi amabhisikidi ekhaya

1. Hlakaza i-sweetener emanzini, hlanganisa izithako ngamafutha yemifino neqanda.
2. Hlanganisa isoda nefulawa.
3. Hlanganisa izingxenye ezuketshezi nezomile, uxove inhlama epholile.
4. Nikeza inhlama "ukuphumula" imizuzu engu-15-20.
5. Khipha isisindo ungqimba oluncane, uhlukanise usebenzisa izingxenye noma ummese ube izicucu.
6. Bhaka kuhhavini imizuzu engama-35-40 ekushiseni kwe-130-140 ⁰С.

Qeda amakhukhi

I-Fructose inoshukela ophindwe kabili kashukela ocoliweyo, yingakho bengezelelwa bakubheka ngamanani amancane.

Impahla ebaluleke kakhulu ye-fructose yabanesifo sikashukela ukuthi idonswa kancane futhi ayivusi ama-spikes abukhali kushukela wegazi.

Ukudla okunconywayo nsuku zonke kwe-fructose akuyona ngaphezu kwama-g .. Uma ulingwa ngenani elikhulu, isibindi sizoguqula i-fructose eyeqile ibe ushukela. Ngaphezu kwalokho, imithamo emikhulu ye-fructose ithinta kabi ukusebenza kohlelo lwezinhliziyo.

Lapho ukhetha amakhukhi asuselwa ku-fructose esitolo, kubalulekile ukutadisha ukwakheka kwawo, okuqukethwe kwekhalori, kanye nenkomba ye-glycemic. Lapho ulungiselela amakhukhi ngoshukela wezithelo ekhaya, lesi sithako kufanele sibhekwe ekubaleni okuqukethwe kwekhalori nenani lomsoco. Nge-100 g yomkhiqizo, 399 kcal. Ngokungafani namanye ama-sweeteners, ikakhulukazi uStevia, inkomba ye-glycemic ye-fructose akuyona zero, kodwa amayunithi angama-20.

Ukubhaka ekhaya

Yini engaphephe kwabanesifo sikashukela kunamakhekhe aphekwe kahle eyenziwe ekhaya? Ukulawulwa komuntu kuphela kokulungiselela kuzonikeza ukuzethemba kwephesenti elilodwa ekuqineni kwesitsha.

Into esemqoka yokubhaka okwenziwe ekhaya sikashukela ukukhethwa okuyikho kwezithako, kanye nokubalwa ngokucophelela kwe-GI yengxenye yokugcina.

Amakhukhi we-Oatmeal

Izimpahla ezibhakiwe ezi-Oatmeal zingenye yezinto ezimbalwa ezinhle ezinconyelwe abanesifo sikashukela. Okuqukethwe kwe-carbohydrate okukuyo kuphansi kakhulu kunokolweni (ufulawa we-oat - 58%, ufulawa kakolweni - 76%). Ngaphezu kwalokho, ama-beta-glucans ku-oat okusanhlamvu avimbela i-spikes ushukela ngemuva kokudla.

I-cookie ye-cookie ye-Oatmeal yesifo sikashukela

Izithako

• ufulawa we-oat - 3 tbsp. l.;
• uwoyela ongahluziwe - 1 tbsp. l.;
• i-oatmeal - 3 tbsp. l.;
• okumhlophe okweqanda - ama-3 ama-PC .;
• i-sorbitol - 1 tsp;
• i-vanilla
• usawoti.

Amakhukhi we-Oatmeal

Izigaba zokulungiselela:

1. Shaya abelungu ngesipuni sikasawoti kugwebu elinamandla.
2. Ama-oatmeal ahlanganisiwe ngaphambili, i-sorbitol ne-vanilla kancane kancane angeniswa ku-iqanda leqanda.
3. Faka ibhotela nosawoti.
4. Khipha inhlama bese wenza amakhukhi. Bhaka kuhhavini ku-200 ⁰С imizuzu engama-20.

Iresiphi izohluka ngokwengeziwe uma ungeza izithelo ezomisiwe noma amantongomane enhlama. Ama-cherries omisiwe, ama-prunes, ama-apula afanelekile, ngoba inkomba yawo ye-glycemic iphansi impela.

Amakhukhi amafushane weShukela

Ngokwesilinganiso esilinganiselwe, kuvunyelwe futhi ukusebenzisa amakhukhi ama-shortbread cookies. Ukuqaphelisisa kuhlobene neqiniso lokuthi izingxenye eziphambili zalesi dessert ufulawa, ibhotela namaqanda, ngalinye eliqukethe ushukela. Ukuguqulwa okuncane kweresiphi yakudala kuzosiza ukunciphisa umthwalo we-glucose wesitsha.

Amakhekhe ama-sweetbreadbread

Izithako

• imajarini enamafutha amancane - 200 g;
• i-granured sweetener - 100 g;
• ufulawa we-buckwheat - 300 g;
• okumhlophe okweqanda - ama-2 ama-PC .;
• usawoti;
• i-vanillin.

Amakhukhi ama-Shortbread

Indlela Yokupheka:

1. Gaya amaprotheni nge-sweetener ne-vanilla kuze kube bushelelezi. Hlanganisa ne-margarine.
2. Ezingxenyeni ezincane faka ufulawa. Uxove inhlama ebunjiwe. Uma kunesidingo, ungangeza okuqukethwe ngofulawa.
3. Shiya inhlama endaweni epholile imizuzu engama-30- 40.
4. Hlukanisa isisindo sibe izingxenye ezimbili, gazinga ingxenye ngayinye ngesendlalelo esingu-2-3 cm. Yenza ikhukhi ngommese nengilazi ukwakha ikhukhi.
5. Thumela kuhhavini osuke usishisa imizuzu engama-30 ekushiseni okungu-180 ° C. Ungathola ukuthi ukulungela kwamakhukhi ngohlobo lwegolide. Ngaphambi kokusebenzisa, kungcono ukuvumela ukwelashwa kuphole.

Amakhekhe e-rye kafulawa wesifo sikashukela

I-Rye icishe ibe yingxenye ye-GI ngokuqhathaniswa nefulawa kakolweni. Isikhombi samayunithi angama-45 sikuvumela ukukufaka ngokuphephile ekudleni kwesifo sikashukela.

Ukulungiswa kwamakhukhi, kungcono ukhethe ufulawa we-rye oqoshiwe.

Izithako zamakhekhe e-rye:

• ufulawa we-rye kakolweni wonke - 3 tbsp.;
• i-sorbitol - 2 tsp;
• Amaprotheni enkukhu amathathu;
• imajarini - 60 g;
• i-baking powder - 1.5 tsp.

Ungapheka kanjani uswidi:

1. Izakhi ezomile, ufulawa, i-baking powder, hlanganisa i-sorbitol.
2. Ngenisa abelungu abashayiwe kanye no-margarine othambile.
3. Ukwethula ufulawa ingxenye. Kungcono ukuvumela isivivinyo esilungiselelwe ukuthi sime esiqandisini isikhathi esingangehora.
4. Bhaka amakhukhi emazingeni okushisa ayi-180 ° C. Njengoba ikhukhi ngokwayo imnyama impela, kunzima ukuthola ukuthi ukulungele kangakanani ngemibala. Kungcono ukuyibheka ngenduku yokhuni, ngezipho noma ngomdlalo kufanelekile. Udinga ukubhoboza ikhukhi endaweni eminyene kakhulu nge-toothpick. Uma ihlala yomile, sekuyisikhathi sokubeka itafula.

Kuliqiniso, amakhekhe kashukela onesifo sikashukela aphansi kancane ekunambithekeni kokupheka kwendabuko. Noma kunjalo, inezinzuzo eziningi ezingenakuphikwa: amakhukhi angenawo ushukela ayinkinga yezempilo. Ngaphezu kwalokho, ngenxa yokuntuleka kwezakhi zobisi, impilo yayo yeshalofu iye yandiswa. Ngemuva kokubheka izindlela ezimbalwa zokupheka, ungakha ngokuphepha futhi udle i-confectionery eyenziwe ekhaya.