Amaswidi amaningi nezimpahla ezibhakiwe zivinjelwe abanesifo sikashukela. Naphezu kwamaphayi ayingozi esifo sikashukela, lokhu akusho ukuthi umuntu onesifo esinjalo kufanele ahlukumeze lokho akwenzayo.
Ekhaya, kulula ukupheka isidlo esingalimazi impilo.
Kunamathani amaningi wezindlela zokupheka ezihlwabusayo nezinempilo zokubhaka kwesifo sikashukela. Imininingwane yokuthi yikuphi ukubhaka okungadliwa noshukela kuzonikezwa esihlokweni.
Izimiso eziyisisekelo zokupheka
Kunokuvinjwa okuningi kwimenyu yabanesifo sikashukela. Kodwa ukuthola izinketho zokubhaka ezihlwabusayo futhi ezinempilo kungenzeka.
Into esemqoka ukulandela izimiso eziyisisekelo zokupheka:
- ufulawa we-coarse kufanele uthathwe;
- njengokugcwaliswa, kwenqatshelwe ukusebenzisa ubhanana, amagilebhisi, amakhiwane nezithelo zomvini ezomisiwe;
- ibhotela kufanele kube yimvelo. Esikhundleni samafutha, imajarini akuvunyelwe. Ungafaka uwoyela wemifino esikhundleni sebhotela;
- ukukhetha iresiphi, umuntu kufanele acabangele okuqukethwe kwayo kwekhalori kanye nenkomba ye-glycemic;
- ngenhlama no-ukhilimu, kungcono ukuthenga imikhiqizo enamafutha amancane;
- ushukela kufanele ungene esikhundleni se-fructose, i-stevia noma isiraphu ye-maple;
- ekugcwaliseni, udinga ukukhetha izithako ngokucophelela.
Uma unamathela kulezi zincomo, ukwelashwa kuzoba kokudla futhi okumnandi.
Inhlama ye-Universal
Kukhona iresiphi yokuhlolwa, lapho kwenziwa khona muffins wesifo sikashukela, ama-pretzels, ama-rolls nama-rolls.
Ukwakheka kokuhlolwa kwendawo yonke kubandakanya izithako ezilandelayo:
- imvubelo - wezipuni ezi-2,5;
- u-rye ufulawa - ama-0.5 kilogramu;
- amanzi - izingilazi ezi-2;
- usawoti ukunambitha;
- uwoyela wemifino - milliliters ayi-15.
Zonke izakhi zihlangana futhi zixove inhlama. Lapho uxuba, engeza ufulawa kancane kancane.
Inhlama eqediwe ibekwa epanini, embozwe ngethawula bese ibekwa endaweni efudumele ihora ukuze ilingane. Ngenkathi inhlama iyeza, lungiselela ukugcwaliswa. Ngemuva kwehora, bakha ama-buns noma benza ophaya bese bawathumela kuhhavini isigamu sehora.
Ukugcwaliswa okusebenzisekayo
Okamabhanisi esifo sikashukela, kubalulekile ukukhetha ukugcwaliswa okunempilo. Imikhiqizo efanele yilena:
- amazambane
- iklabishi elihanjisiwe;
- ushizi wekotishi onamafutha amancane;
- amakhowe;
- ama-apricots
- inyama ebilisiwe noma eyisitshulu;
- amawolintshi
- amapentshisi;
- Inkukhu
- inkukhu ebilisiwe noma ethosiwe;
- UCherry
I-sweetener yokubhaka
Ukulungiselela ukubhaka kwe-carb ephansi, kufanele usebenzise ama-sweeteners.
Umkhiqizo ongalimali wemvelo yi-stevia.
Simnandi kakhulu kunoshukela, kepha alikhulisi ikakhulukazi ushukela egazini. UStevia akanawo amandla okunikeza umkhiqizo ophelele ngevolumu eyengeziwe.
I-sweetener yemvelo iyatholakala ngamafomu e-powder kanye noketshezi. Kancane kakhulu okudingekayo ukwengeza ubumnandi kumkhiqizo we-stevia. Kuyaqapheleka ukuthi le-sweetener inokunambitheka okuthile. Ngakho-ke, kwezinye izinhlobo zezitsha azifanele.
Ukunambitheka okubi kungancishiswa ngokuyihlanganisa nezinye izinambuzane. Isibonelo, nge-saccharin, i-aspartate noma i-sucralose, ephansi kumakhalori nokutholakala. Bona, njengama-stevia, amnandi kunoshukela futhi awenyusi umthamo womkhiqizo osuqediwe.I-Erythritol ne-xylitol sweeteners ziyathandwa namuhla.
Zinama-carbohydrate amancane futhi azibangeli ukwanda koshukela wegazi. Kutholakala ngezindlela zama-granular nezomile.
Lawa maswidi anezela isisindo esengeziwe emkhiqizweni. Zivame ukusetshenziselwa ukwenza ama-pastry kashukela.
I-Fructose inokunambitheka okumnandi. Ama-bunbus e-Fructose amanzi kunomswakama futhi abe nombala omnyama.
Amaqebelengwane amnandi wohlobo 1 nohlobo 2 sikashukela: izindlela zokupheka
Kunezindlela zokupheka ezihlukile zokubhaka sikashukela. Zonke zakhiwe kwinhlama elungiselelwe ngokukhethekile nokugcwaliswa okukhethwe kahle.
Amakhukhi, ophaya kanye nama-roll kusuka kufulawa we-rye kubhekwa njengokuwusizo kakhulu.
Kubantu abatholakala benesifo sikashukela, ungapheka amakhekhe amnandi, ophaya, ama-muffin, amakhekhe, ama-roll, ophaya. Imvamisa, inhlama ejwayelekile ithathelwa isinkwa se-pita.
Ikakhulu uma uhlela ukupheka ikhekhe elinosawoti. Cabanga izindlela zokupheka ezisiza kakhulu, okumnandi futhi ezilula ukulungiselela izitsha.
Ama-patties noma ama-Burger
Ukwenza ama-burger noma ama-patties, udinga ukuxova inhlama yendawo yesifo sikashukela.
Kungcono ukwenza ingxenye encane. Ngemuva kwalokho indishi izopheka ngokushesha. Ukugcwaliswa kungakhethwa okumnandi noma okunosawoti.
Into esemqoka ukusebenzisa ukudla okunempilo, okuphansi kwe-carb okunconyelwe abanesifo sikashukela.Inketho yokuwina-win ngamaphayi ngeklabishi. Bazohamba baye esitsheni sokuqala nasetiyeni.
Amakhukhi nama-Gingerbread Cookies
Amakhukhi ayihlobo lokubhaka elimnandi nelula ukupheka.
Ukuze wenze ikhukhi elinempilo likashukela uzodinga lezi zithako:
- Amagremu angama-200 kafulawa we-buckwheat;
- amathisipuni amane kafulawa we cocoa;
- izithelo eziyisithupha zezinsuku;
- 0.5 ithisipuni kasawoti;
- izingilazi ezimbili zobisi ngamaphesenti aphansi wokuqukethwe kwamafutha;
- isipuni samafutha sunflower.
Hlanganisa ufulawa noshukela ne-cocoa powder. Izithelo zosuku kufanele zikhethwe ku-blender, kancane kancane zithulule ubisi.
Ekugcineni, kufakwa i-oyile kanye nengxube kashukela, ikhukhunathi nofulawa kulesisindo esikhona. Bopha inhlama. Yakha amabhola amancane. Zisakaze ekhasini lokubhaka. Kuthunyelwe kuhhavini ingxenye yesine yehora. Amakhukhi aqhekekile ngokungaguquguquki futhi amnandi ngokunambitheka.
Iphayi ye-apula yaseFrance
Ukulungiselela iphayi yesifo sikashukela saseFrance, uzodinga izingilazi ezimbili zikafulawa we-rye, iqanda lenkukhu, isipuni se-fructose kanye nezipuni ezimbalwa kawoyela yemifino.
Zonke izakhi zihlangana futhi zixove inhlama. Isisindo sifakwa esitsheni, simbozwe ngefilimu yokunamathisa bese sinoshevu ihora esiqandisini. Ukuze ulungiselele ukugcwaliswa, thatha ama-aphula amathathu amakhulu uwahlaze. Thela ama-apula ngejusi kalamula bese ufafaza isinamoni ecijile ngaphezulu.
Iphayi ye-apula yaseFrance
Okulandelayo, qhubekela phambili kulungiswa ukhilimu. Thatha izipuni ezintathu ze-fructose kanye nama-gramu ayi-100 ebhotela lemvelo. Faka iqanda namagremu ayi-100 wama-alimondi aqoshiwe. Thela inqwaba yamamililitha ayi-30 ujusi kalamula, uhhafu wengilazi yobisi bese uthele isipuni sesitashi.
Inhlama ifakwa esitsheni sokubhaka bese ithunyelwa kuhhavini ingxenye yesine yehora. Ngemuva kwalesi sikhathi, bakhipha ishidi lokubhaka, bathele ukhilimu ku-pie bese besakaza ama-apula. Kuthunyelwe kuhhavini enye ingxenye yehora.
Isifo sikashukela Charlotte
I-Charlotte yabantu abanesifo sikashukela ilungiswa ngokuya ngeresiphi yakudala. Ukuphela kwento - esikhundleni sikashukela, engeza uju nesinamoni.
Iresiphi kaCharlotte inikezwe ngezansi:- ncibilikisa ibhotela bese ulihlanganisa noju;
- shayela iqanda ku-mass;
- ukulala i-rye noma i-oatmeal, isinamoni kanye ne-baking powder;
- xoza inhlama ngokuphelele;
- ikhasi lama-apula;
- faka ama-apula esitsheni sokubhaka bese uwagcwalisa ngenhlama;
- kuthunyelwe kuhhavini, kushushubezelwe amabanga ayi-190, imizuzu engama-40.
Ama-muffin
I-Muffin iyi-muffin ejwayelekile, kodwa nge-cocoa powder.
Ngesisekelo soshukela, bathatha ubisi, ukhilimu omuncu noma iyogathi enamafutha amancane, i-cocoa powder, ingcosana kasawoti neqanda.
Ubukhazikhazi, i-kefir isetshenziswa esikhundleni sobisi. Zonke izithako zihlanganisiwe futhi zishayiwe kahle.
Ingxube ebangelwa ithululelwa ezitsheni zokubhaka bese ithunyelwa kuhhavini imizuzu engama-40.
Ukuhlanya
Ukuze uthole ama-pancake asebenziseka kwabanesifo sikashukela, udinga ukubaphekela kuhhavini. Iresiphi eningiliziwe inikezwe ngezansi:
- geza ithini lamapheya, uwahlambe bese usika amapuleti amancane;
- thatha iqanda bese uhlukanisa iphrotheni ku-yolk. Yenza amaprotheni ama-meringues kusuka kumaprotheni. Hlanganisa izikhupha ngefulawa, isinamoni powder namanzi amaminerali. Abanye bapheka ama-pancake e-kefir;
- engeza isisindo se-yolk ku-meringue bese uhlangana kahle;
- gcoba epanini ngamafutha zemifino bese uthele isisindo esiliwukezi kuso;
- ukubhaka ama-pancake kuyadingeka kusukela ezinhlangothini ezimbili;
- ngephedi lokuxuba lokugcwalisa, ushizi ophansi onamafutha amancane, ukhilimu omuncu. Kufakwa isigaxa selamula kalamula enxebeni;
- kuma-pancake aqediwe usabalalisa ukugcwaliswa bese ugoqa ishubhu.
Izidudla
Isitsha esiphundu sikashukela yi-carrot pudding. Ukuyipheka, uzodinga imikhiqizo elandelayo:
- ingcosana yeginger gated;
- izaqathe ezintathu ezinkulu;
- wezipuni ezintathu zobisi;
- wezipuni ezimbili kokhilimu omuncu;
- iqanda elilodwa;
- Amagremu angama-50 ushizi we-cottage shizi;
- isipuni samafutha yemifino;
- isipuni se-sorbitol;
- isipuni se-coriander, ikhumini kanye nembewu ye-caraway.
Cwecuza izaqathe, uzinqume nge-grater enhle. Thela amanzi bese ucwilisa okwesikhashana, ushintshe amanzi ngezikhathi ezithile. Spread izaqathe ku-cheesecloth, ugoqwe izingqimba eziningana bese uthambisa. Thela isanqante iklabishi ngobisi bese ufaka uwoyela wemifino. Stew imizuzu engu-10 phezu kokushisa okuphansi.
Gaya isikhupha seqanda nge-cottage shizi. ISorbitol ingezwe kwiprotheni eshayiwe. Konke lokhu kuthululelwa izaqathe. Thatha isidlo sokubhaka, ugcobe ngamafutha bese ufafaza ngezinongo. Sakaza isigaxa sekherothi bese uthumela ifomu kuhhavini isigamu sehora. Ngaphambi kokukhonza, i-pudding ithululelwa uju noma iyogathi.
I-Sour cream nekhekhe leyogathi
Ukuze ulungiselele ikhekhe leshukela-yogurt elinoshukela, udinga ukuthatha amakhilogremu ayi-0,5 kakhilimu, izipuni ezintathu ze-gelatin, i-vanillin, ingilazi ye-sweetener, izithelo namajikijolo ukunambitha, amagremu angama-200 we-cottage shizi ophansi namalitha ayi-0,5 yoghur ngamaphesenti aphansi emafuta.
Shaya ukhilimu no curd nge-sweetener. Zonke hlanganisa bese ufaka i-gelatin, iyogathi.
Ingxube ithululelwa isikhunta bese ithunyelwa esiqandisini kuze kuqinisekiswe. Ikhekhe eliphelile lihlotshiswe ngamajikijolo nezilayi zezithelo.
Ividiyo elusizo
Kubhaka ini kuvunyelwe sikashukela sohlobo 2? Amaresiphi kuvidiyo:
Ngakho-ke, ngaphandle kokuthi ukudla okuningi kuvinjelwe abanesifo sikashukela, ungadla ubumnandi. Kunezindlela zokupheka ezahlukahlukene zokubhaka ukudla, ezingandisi ushukela wegazi futhi ezingalimazi impilo yabantu abanezifo ze-endocrine. Kepha ukuze upheke ukwelashwa okunempilo, kufanele wazi izimiso zokupheka zabanesifo sikashukela.