Isifo sikashukela i-mellitus siyinkomba yokudla okuphansi kwe-carb, kepha lokhu akusho ukuthi iziguli kufanele zizenzele konke ukuphatha. Ukubhaka ishukela kwabanesifo sikashukela kuqukethe imikhiqizo ewusizo enenkomba ye-glycemic ephansi, ebalulekile, futhi elula, izithako ezingabizi kuwo wonke umuntu. Amaresiphi angasetshenziswa hhayi ezigulini kuphela, kodwa futhi nakubantu abalandela izeluleko ezinhle zokudla okunempilo.
Imithetho eyisisekelo
Ukuze wenze ukubhaka kungagcini nje ngokunambitha, kodwa futhi kuphephe, imithetho eminingana kufanele ibonwe ngesikhathi sokulungiswa kwayo:
- buyisela ufulawa kakolweni nge-rye - ukusetshenziswa kukafulawa webanga eliphansi nokugaya ama coarse kuyisinqumo esingcono kakhulu;
- ungasebenzisi amaqanda enkukhu ukuthi uxove inhlama noma unciphise inani labo (njengoba ukugcwalisa ifomu ebilisiwe kuvunyelwe);
- uma kungenzeka, buyisela ibhotela ngemifino noma imajarini ngesilinganiso esincane samafutha;
- Sebenzisa indawo kashukela esikhundleni sikashukela - i-stevia, i-fructose, isiraphu ye-maple;
- khetha ngokucophelela izithako zokugcwaliswa;
- lawula okuqukethwe kwekhalori kanye nenkomba ye-glycemic yesitsha ngesikhathi sokupheka, hhayi ngemuva (okubaluleke kakhulu kuhlobo 2 lwesifo sikashukela);
- ungapheki izingxenye ezinkulu ukuze kungabi nesilingo sokudla konke.
Inhlama ye-Universal
Le ndlela yokupheka isetshenziselwa ukwenza ama-muffin, ama-pretzels, ama-kalach, ama-buns ngokugcwaliswa okuhlukahlukene. Kuzoba wusizo ngohlobo 1 nesifo sikashukela sohlobo 2. Ukusuka kwizithako okudingeka uzilungiselele:
- 0.5 kg kafulawa we-rye;
- 2,5 tbsp imvubelo
- 400 ml wamanzi;
- 15 ml wamafutha wemifino;
- ingcosana kasawoti.
Inhlama kafulawa ye-Rye iyisisekelo esihle kakhulu sokubhaka kweshukela
Lapho uxova inhlama, kuzodingeka uthele ufulawa owengeziwe (200-300 g) ngqo endaweni egcotshiswayo. Ngokulandelayo, inhlama ibekwa esitsheni, embozwe ngethawula ngaphezulu bese ibeka eduze nokushisa ukuze ikhuphuke. Manje kunehora eli-1 ukupheka ukugcwaliswa, uma ufuna ukubhaka ama-buns.
Ukugcwaliswa okusebenzisekayo
Imikhiqizo elandelayo ingahle isetshenziswe njengokuthi "ngaphakathi" kumqando wesifo sikashukela:
- ushizi wekotishi onamafutha amancane;
- iklabishi elihanjisiwe;
- amazambane
- amakhowe;
- izithelo namajikijolo (amawolintshi, ama-apricots, ama-cherries, ama-petshisi);
- isitshulu noma inyama ebilisiwe yenkomo noma yenkukhu.
Izindlela zokupheka eziwusizo futhi ezimnandi zabaneshukela
I-Carrot Pudding
Ngomsebenzi wobuciko obabazekayo, izithako ezilandelayo ziyadingeka:
- izaqathe - izingcezu ezinkulu eziningana;
- amafutha emifino - 1 tbsp;
- ukhilimu omuncu - 2 tbsp.;
- ginger - ingcosana yoshizi;
- ubisi - 3 tbsp.;
- ushizi wekotishi onamafutha amancane - 50 g;
- isipuni sezinongo (ikhumini, ukhokho, ikhumini);
- i-sorbitol - 1 tsp;
- iqanda lenkukhu.
I-Carrot Pudding - Umhlobiso Wethebula Ophephile Futhi Oluhlwabusayo
Cwecuza izaqathe bese usikaza ku-grater enhle. Thela amanzi bese ushiya ukuze ucwilisa, uguqula amanzi ngezikhathi ezithile. Usebenzisa izingqimba eziningana ze-gauze, izaqathe ziyancitshiswa. Ngemuva kokuthulula ubisi nokungeza amafutha emifino, kucishwa ukushisa okuphansi imizuzu eyi-10.
Gaya isikhupha seqanda nge-cottage shizi, bese kuthi i-sorbitol ifakwe kwiprotheni eshayiwe. Konke lokhu kuphazamisa izaqathe. Gcoba phansi kwesitsha sokubhaka ngamafutha bese ufafaza ngezinongo. Dlulisa izaqathe lapha. Bhaka isigamu sehora. Ngaphambi kokukhonza, ungathela iyogathi ngaphandle kwezithasiselo, isiraphu ye-maple, uju.
Fast Curd Buns
Ukuhlolwa okudingayo:
- I-200 g ye-cottage shizi, kuyinto efiselekayo ukuthi yomile;
- Iqanda lenkukhu
- i-fructose ngokuya kwesipuni sikashukela;
- ingcosana kasawoti;
- 0.5 tsp isaladi eshayiwe;
- ingilazi kafulawa we-rye.
Zonke izithako ngaphandle kukafulawa zihlanganiswa futhi zihlanganiswe kahle. UFlour uthelwa izingxenye ezincane, uxova inhlama. Amabhomu angakhiwa ngosayizi nobukhulu obuhluke ngokuphelele. Bhaka imizuzu engama-30, upholile. Umkhiqizo ulungele ukusetshenziswa. Ngaphambi kokukhonza, uthele ukhilimu omuncu, iyogathi, ukuhlobisa ngezithelo noma amajikijolo.
Umlomo wokunisela ngomlomo
Ukuqanjwa kwezithelo okwenziwe ekhaya ngokunambitheka kwawo nokubukeka okuhle kuzobekela konke ukupheka kwesitolo. Iresiphi idinga izithako ezilandelayo:
- U-400 g rye ufulawa;
- ingilazi ye-kefir;
- isigamu sepakethi yemargarine;
- ingcosana kasawoti;
- 0.5 tsp isaladi eshisiwe.
Ukufaka i-apula-iplamu roll - iphupho labathandi bokubhaka
Inhlama elungiselelwe isele esiqandisini. Ngalesi sikhathi, udinga ukwenza ukugcwaliswa. Amaresiphi akhombisa ukuthi kungenzeka ukuthi usebenzise ukugcwaliswa okulandelayo komroli:
- Gaya ama-apula angenathwayo nge-plums (izingcezu ezi-5 zesithelo ngasinye), engeza isipuni sikalamula kalamula, ingcosana yesinamoni, isipuni sefrose.
- Gaya ibele yenkukhu ebilisiwe (300 g) kwi-grinder yenyama noma ngommese. Faka ama-prun oqoshiwe namantongomane (endodeni ngayinye). Thela 2 tbsp. ukhilimu omuncu ophansi noma i-yoghur ngaphandle kokunambitha uhlanganise.
Okokubekwa phezulu kwezithelo, inhlama kufanele idlulwe kancanyana, inyama - isixha esincane. Vula "ngaphakathi" komqulu nokugoqwa. Bhaka ekhasini lokubhaka okungenani imizuzu engama-45.
Umsebenzi wobuciko we-Blueberry
Ukulungiselela inhlama:
- ingilazi kafulawa;
- ingilazi yoshizi ophansi onamafutha amancane;
- 150 g imajarini;
- ingcosana kasawoti;
- 3 tbsp walnuts ukufafaza inhlama.
Okokugcwaliswa:
- I-600 g yama-blueberries (ungaba yiqhwa futhi);
- Iqanda lenkukhu
- i-fructose ngokuya nge-2 tbsp. ushukela
- inkomishi yesithathu yama-alimondi aqoshiwe;
- ingilazi kakhilimu omuncu ongashisi noma iyogathi ngaphandle kwezithasiselo;
- ingcosana yesinamoni.
Hlunga ufulawa uhlanganise ne-cottage shizi. Faka usawoti kanye imajarini ethambile, uxove inhlama. Ibekwe endaweni ebandayo imizuzu engama-45. Thatha inhlama bese ukhipha ungqimba olukhulu oluyindilinga, ufafaze ngofulawa, ugoqe ngesigamu bese ugoqa futhi. Ungqimba olutholwe ngalesi sikhathi luzoba lukhulu kunesitsha sokubhaka.
Lungiselela ama-blueberries ngokudonsa amanzi uma kungenzeka ukuthi kubuye kubuye. Shaya iqanda nge-fructose, ama-alimondi, isinamoni no-ukhilimu omuncu (yoghurt) ngokwahlukana. Sakaza phansi ifomu ngamafutha zemifino, beka ungqimba bese ulufafaza ngamantongomane asikiwe. Bese ulala ngokulinganayo amajikijolo, u-ayisikhilimu omuncu wengxube bese ubeka kuhhavini imizuzu engu-15 ukuya kwengama-20.
Ikhekhe le-apula laseFrance
Izithako zenhlama:
- 2 izinkomishi rye ufulawa;
- 1 tsp i-fructose;
- Iqanda lenkukhu
- 4 tbsp amafutha emifino.
Ikhekhe le-Apple - umhlobiso wanoma yiliphi ithebula lemikhosi
Ngemuva kokuxova inhlama, imbozwe ngefilimu yokunamathela bese ithunyelwa esiqandisini ihora. Ukuze kugcwaliswe, bhula ama-aphula amakhulu amathathu, uthele uhhafu wejusi kalamula phezu kwawo ukuze kungabi mnyama, ufafaze isinamoni phezulu.
Lungiselela ukhilimu ngale ndlela elandelayo:
- Shaya u-100 g webhotela ne-fructose (3 wezipuni).
- Faka iqanda lenkukhu elishayiwe.
- I-100 g yama-alimondi ahlanganisiwe axutshwe nesisindo.
- Faka u-30 ml wejusi kalamula nesitashi (isipuni 1).
- Thela ingxenye yengilazi yobisi.
Kubalulekile ukulandela ukulandelana kwezenzo.
Faka inhlama ku-mold bese uyibhaka imizuzu eyi-15. Bese uyisusa kuhhavini, uthele ukhilimu bese ubeka ama-apula. Bhaka enye ingxenye yehora.
Ama-muffin athela ngomlomo nge cocoa
Umkhiqizo we-Culinary udinga izithako ezilandelayo:
- ingilazi yobisi;
- i-sweetener - amaphilisi ayi-5 achotshoziwe;
- ukhilimu omuncu noma iyogathi ngaphandle koshukela nezithasiselo - 80 ml;
- Amaqanda ama-2 enkukhu;
- 1.5 tbsp cocoa powder;
- 1 tsp usawoti.
Preheat kuhhavini. Mboza abasiki bamakhukhi ngesikhumba noma ngamafutha ngamafutha zemifino. Fudumeza ubisi, kodwa ukuze lungaboli. Shaya amaqanda ngo-ukhilimu omuncu. Faka ubisi ne-sweetener lapha.
Esitsheni esehlukile, hlanganisa zonke izithako ezomile. Hlanganisa nengxube yeqanda. Hlanganisa konke kahle. Thela isikhunta, ungafiki emaphethelweni, bese ufaka kuhhavini imizuzu engama-40. Ihlotshiswe kakhulu ngamantongomane.
Ama-muffin asuselwa ku-cocoa - isikhathi sokumema abangane baye etiyeni
Ama-nuances amancane wabashukela
Kunezeluleko eziningi, ukuhambisana nazo okuzokuvumela ukuthi ujabulele isidlo sakho osithandayo ngaphandle kokulimaza impilo yakho:
- Pheka umkhiqizo we-Cortion engxenyeni encane ukuze ungasuki ngosuku olulandelayo.
- Ungakudla konke endaweni eyodwa, kungcono ukusebenzisa ucezu oluncane bese ubuyela kukhekhe emahoreni ambalwa. Futhi inketho engcono kakhulu kungaba ukumema izihlobo noma abangane ukuba bavakashele.
- Ngaphambi kokusebenzisa, yenza ukuhlolwa okucacile ukuthola ushukela wegazi. Phinda imizuzu engu-15-20 efanayo ngemuva kokudla.
- Ukubhaka akufanele kube yingxenye yokudla kwakho kwansuku zonke. Ungazihlikihla izikhathi ezi-1-2 ngesonto.
Izinzuzo eziyinhloko zezitsha zabashukela asikho nje kuphela ukuthi zinambitha futhi ziphephile, kodwa futhi ngesivinini sokuzilungiselela kwabo. Azidingi ithalente eliphakeme kakhulu futhi nezingane zingakwenza.
