Isisekelo sokwelapha isifo sikashukela sanoma yiluphi uhlobo, ngaphandle kwawo akunawo umuthi ongaba usizo, ukudla. Ngefomu lesifo elincike e-insulin, ukudla kungadonsa kancane, njengoba iziguli zihlala zizifaka insulin. Ngokwesifo sikashukela sohlobo 2, ukwelashwa okuyinhloko kumsoco ofanele. Uma imikhawulo yokudla ingasizi ukugcina ushukela egazini ngezinga elijwayelekile, isiguli singalulekwa ukuthi siphuze amaphilisi ukunciphisa ushukela. Kepha, kunjalo, zonke iziguli, kungakhathalekile ukuthi hlobo luni lwesifo, kwesinye isikhathi zifuna ukuguqula indlela ezidla ngayo ngama-dessert kanye nezitsha ezimnandi. Lokhu kusiza ukugwema ukucindezelwa okungadingekile futhi kubekezeleleke kalula ukubekelwa kwemikhiqizo emikhiqizweni ethile. Ama-cheesecake esifo sikashukela ayindlela enhle yokudla kwasekuseni okumnandi noma okungenamsoco, kepha kubalulekile ukwazi imithetho ethile yokulungiselela kwawo ukuze indishi ingabi nobungozi.
Izici zokupheka
Amaresiphi wesifo sikashukela ahluke kancane ezindleleni zendabuko zokupheka lesi sitsha, ngoba abantu abagulayo akufanele badle ukudla okunamafutha nokuneshukela.
Nazi ezinye zezici okufanele uzicabangele lapho upheka ama-cheesecake okudla:
- kungcono ukunikela ngokuthanda ushizi we-cottage-free (okuqukethwe okunamafutha aze afike ku-5% kuvunyelwe);
- esikhundleni sefulawa kakolweni ye-premium, udinga ukusebenzisa i-oat, i-buckwheat, ifilakisi noma ufulawa wombila;
- omisiwe bangaba khona esitsheni, kepha kulokhu, kuyadingeka ukubala okuqukethwe kwekhalori yayo, ngoba iqukethe ama-carbohydrate amaningi futhi inyusa inkomba ye-glycemic yama-cheesecake enziwe ngomumo;
- awekho ama-curd oshukela noma ama-berry sauces ongezwe ukusebenzela;
- kungcono ukungasebenzisi izithambisi zokwenziwa, ezingathi lapho zishiswa, zingabola futhi zakhe amakhemikhali ayingozi.
Ngesifo sohlobo 2, i-syrniki yabanesifo sikashukela kungenye yezindlela ezimbalwa zokudla ezivunyelwe ezingagcini nje ngokunambitha, kodwa futhi zibe wusizo. Ukuze wenze lokhu, udinga nje ukubukeza kancane izindlela ezijwayelekile zokupheka bese uzivumelanisa nezidingo zakho. Kungcono ukupheka ama-pancake e-canta ushizi wabashadikazi noma kuhhavini, kodwa kwesinye isikhathi angafakwa othosiwe epanini lokugoqa okungenantonga.
Ama-cheesecake enziwe kahle ngokweqile
Ukuze ulungiselele lokhu kudla kuhlobo lwendabuko lokudla, uzodinga:
- Ama-300 g ama-cottage shizi angenawo amafutha;
- 2 tbsp. l i-oatmeal eyomile (esikhundleni sikafulawa kakolweni);
- Iqanda eli-1 eluhlaza;
- amanzi.
I-Oatmeal kumele igcwaliswe ngamanzi ukuze inyuke ngevolumu futhi ithambe. Kungcono ukusebenzisa hhayi okusanhlamvu, kodwa okusanhlamvu, okudingeka kuphekwe. Ngemuva kwalokho, udinga ukufaka ushizi we-cottage shizi neqanda kuwo. Akunakwenzeka ukwandisa isibalo samaqanda ku-iresiphi, kepha uma kunesidingo, ukuze isisindo sigcine isimo saso singcono, kungahle kufakwe amaprotheni aluhlaza kuwo. Amafutha weqanda atholakala ku-yolk, ngakho-ke akufanele kube okuningi ekudleni kokudla.
Ukusuka kwisisindo esikhona, udinga ukwakha amakhekhe amancane uwawabeke kugridi yepulasitiki ye-multicooker, eyenzelwe ukupheka umusi. Okokuqala kudinga ukumbozwa ngesikhumba ukuze inqwaba ingasakazeki futhi ingangeni phansi esitsheni sedivaysi. Pheka isidlo ngesigamu sehora kwimodi ejwayelekile "Steering".
Ama-cheesecake angakhonzwa nge-yogurt yemvelo enamafutha amancane noma i-izithelo puree ngaphandle koshukela ongeziwe
Ngokusho kwalesi iresiphi, ungenza futhi nama-cheesecake esitofu usebenzisa i-saucepan ne-colander. Amanzi kumele abiliswe kuqala, kuthi phezu kwepani kusethe i-colander ngesikhumba. Ama-cheesecake enziwe asatshalaliswa kuwo futhi aphekwe imizuzu engama-25 kuye kwengama-25 ngokubilisa okuqhubekayo kancane. Isitsha esiqediwe, noma ngabe siyindlela yokupheka, simnandi, sinekhalori ephansi futhi siphilile ngenxa yokuqukethwe okuphezulu kwamaprotheni ne-calcium ku-curd.
Ama-cheesecake ahamba kahle amajikijolo nezithelo, ezinenkomba ephansi ye-glycemic nokuqukethwe okuphansi kwekhalori. Lokhu kufaka izithelo zezithelo zamawolintshi, ama-cherries, ama-currant, ama-raspberries, ama-apula, amapharele kanye ne-plums. Inkomba ye-glycemic ye-cottage shizi cishe amayunithi angama-30. Njengoba kuyisisekelo se-cheesecake, lokhu kwenza isidlo esidliwayo futhi kuphephe iziguli ezinesifo sikashukela. Into esemqoka ukungafaki ushukela kanye nama-sweeteners angabazayo kuwo, futhi unamathele ezincomeni ezisele zokupheka.
Kungenzeka yini ukuthambisa ama-cheesecake?
Ezigulini ezinesifo sikashukela, kungcono ukunciphisa inani lokudla okuthosiwe ekudleni, ngoba kulayisha ama-pancreas futhi kunokuqukethwe kwekhalori okuphezulu, okuvusa isethi esheshayo sesisindo ngokweqile nezinkinga ngemithambo yegazi. Kepha sikhuluma kakhulu ngezitsha zakudala, zokulungiselela okudingayo inani elikhulu lamafutha zemifino. Ngokuhlukile, abanesifo sikashukela kwesinye isikhathi bangadla ama-cheesecake athosiwe, kepha lapho ubalungiselela, udinga ukulandela eminye imithetho:
- ingaphezulu le-pan kufanele lishise kakhulu, nenani lamafutha okulo kufanele libe lincane ukuze isitsha singashisi, kepha ngasikhathi sinye asinamandla;
- ngemuva kokupheka, ama-pancake e-cottage shizi adinga ukubekwa phezu kwethawula lephepha futhi omiswe kusuka kunsalela yamafutha;
- indishi ethosiwe ayikwazi ukuhlanganiswa no-ukhilimu omuncu, ngoba isivele inokuqukethwe kwekhalori ephezulu;
- Kungcono ukufaka uwoyela wemifino ukuze uthosiwe nge-silicone brashi, kunokuba uyithele ebhodleleni epanini lokuthosa. Lokhu kuzonciphisa kakhulu inani layo.
Ukuze usebenzise njalo ama-cheesecake abhakwe kakhulu noma abilayo
I-syrniki ebhakwe ngesigaxa se-berry ne-fructose
Kuhovini ungapheka izitsha zokupheka ezishisayo nezinamafutha amancane ezihamba kahle nososo lwama berry amasha noma efriziwe. Ukuze ulungiselele ama-cheesecake, udinga ukulungiselela izithako ezilandelayo:
Kungenzeka yini ukuthi udle uju sikashukela- Ushizi we-cottage shizi ongama-0,5 kg;
- i-fructose;
- Iqanda eli-1 eliphelele eluhlaza kanye namaprotheni ama-2 (uyazikhethela);
- i-yogurt yemvelo engenawo fat ngaphandle kwezithasiselo;
- I-150 g yamajikijolo aqandisiwe noma amasha;
- 200 g we-oatmeal.
Ungathatha noma yimiphi amajikijolo wale iresiphi, okubaluleke kakhulu, unaka okuqukethwe kwawo kilojoule kanye nenkomba ye-glycemic. Isifo sikashukela kufanele sikhethe ama-cranberry, ama-currants kanye nama-raspberries. I-Oatmeal ingalungiswa ngokwakho ngokugaya i-oatmeal nge-blender, noma ungayithenga eyenziwe ngomumo.
Ukusuka ku-cottage shizi, ufulawa namaqanda, udinga ukwenza inhlama yama-cheesecake. Ukwenza ngcono ukunambitheka, kungafakwa i-fructose encane engxube. Inhlama idinga ukusatshalaliswa ngamathini ama-muffin (i-silicone noma i-foil elahlekile) bese ifakwa kuhhavini imizuzu engama-20 ukubhaka ku-180 ° C. Ukulungiselela isosi, amajikijolo kudingeka ukuba abe phansi futhi ahlanganiswe ne-yoghur yemvelo. Isitsha esiphelile sinokunambitheka okumnandi nokuqukethwe okuphansi kwekhalori, ngakho-ke kungadliwa ngisho nalezo ziguli ezilwa nesisindo ngokweqile. Into esemqoka ukungayigcini ngokweqile nge-fructose ngesikhathi sokupheka, ngoba ngamanani amakhulu inyusa kakhulu inani lamandla endishi futhi ikwenze kungadli kangako.
Ama-cheesecake ayindlela oyithandayo yokudla kwasekuseni yabantu abaningi. Njengoba unesifo sikashukela, akunangqondo ukuziphika kuzo, lapho upheka kuphela kufanele unamathele ezimisweni ezithile. Inani elincane lamafutha, ukuqina noma kuhhavini kuzokwenza ukuthi isidlo sinambitheke kancane, kepha singanambitheki futhi sinempilo.
