Ukulawula isifo sikashukela, iziguli kufanele zilandele izincomo ezithile. Imingcele nemikhawulo ihlobene ikakhulukazi nezitsha "ezimnandi". Kwesinye isikhathi kunzima kakhulu ukunqoba isithiyo sokunambitha sokuntuleka kwamaswidi, ikakhulukazi izinyo elimnandi noma izingane. Ingabe kukhona ikhekhe elikhethekile labanesifo sikashukela? Yini engcono - iyale noma uyipheke ngokwakho?
Kungani ushukela ikhekhe elijwayelekile livinjelwe?
Ngomqondo we-classical, ikhekhe lingumkhiqizo wefulawa owenziwe ngenhlama enokuqukethwe okuphezulu kwamafutha nama-carbohydrate. Amaprotheni akulo, njengomthetho, mancane kakhulu. Inani lamandla likhekhe lingaphezulu kunezinye izitsha ezivela eqenjini lefulawa. Ngamanye amagama, ucezu olulodwa lunganelisa kuze kufike ku-20% wezidingo zamandla zansuku zonke zabantu abadala. Ngaphandle kokunambitheka okuhlukile, le dessert enama-calorie aphezulu akufanele ihlukunyezwe ngisho nabantu abaphilile ngokuphelele.
Imikhawulo kwimikhiqizo yoshukela esheshayo isebenza njalo. Ngaphezu kwecala elilodwa elihlukile lapho kunesidingo sokumisa i-hypoglycemia, yeka ukwehla okukhulu kwe-glucose egazini. Izimpawu zangaphandle zingubuthakathaka, ukwazi okufiphalisiwe, ukuthuthumela kwezandla. Kepha ngokuya ngamasu athuthukisiwe okumisa umbuso oyingozi, ikhekhe alisebenzi, futhi ezimeni ezinjalo, vele kungenxa yokuqukethwe okunamafutha amaningi okukuwo.
Ukufakwa kwama-carbohydrate asheshayo kungabambezeleka futhi kungenzeki ngokushesha, kodwa ngemuva kwekota yehora. Amafutha anciphisa le nqubo. Kuyavela ukuthi ngisho ezimweni ezingavamile, abanesifo sikashukela abaphakanyisiwe ukuba badle ikhekhe.
Izinketho Zokuvivinya Abathuthukisi Bokudla Kwemikhiqizo yeShukela Mahhala Yeshukela
Izindlela zokupheka ezinhle kakhulu zamakhekhe kashukela
Ikhekhe le-curd enhliziyo
Enye ekhonzayo iqukethe i-1.5 XE noma i-217 Kcal.
Hlanganisa ufulawa, i-oyela yemifino, amaqanda nosawoti kuze kwakheke isisindo esiningi (ukuvumelana nokuqina kokhilimu omuncu). Ungangeza i-basil entsha noma eyomile, eyayinqunywe ngaphambili. Fry ama-pancake aminyene epanini lokushisa elinamafutha yemifino. Chop bese gazinga anyanisi. Hlanganisa ne-cottage shizi, izikhupha, amazambane abunjiwe, ukhilimu omuncu no-anyanisi oluhlaza oqoshiwe.
Beka ama-pancake kubumba lekhekhe, ungasebenzisa i-pan yalokhu. Gcoba umbuthano we-pancake ngamunye ngosawoti ophekwe nge-curd. Fafaza ushizi onzima owakhiwe phezulu. Bhaka ama-pancake afakwe kuhhavini engxenyeni yesigamu sehora emazingeni okushisa aphansi (awekho ngaphezu kwama-200 degrees). Hlobisa ikhekhe ngepelepele elimnandi elinemibala, lisikwe emibuthanweni emincane, namaqabunga amasha e-basil.
Ukuhanjiswa ngakunye okungu-12:
Amakhukhi wamaShukela wamaShukela ashukela- ufulawa - 200 g, 654 kcal;
- ubisi - 500 g, 290 kcal;
- amaqanda (ama-2 ama-pcs.) - 86 g, 135 Kcal;
- i-curd eqine - 600 g, 936 kcal;
- amazambane - 80 g, 66 Kcal;
- izikhupha (ama-2 ama-PC.) - 40 g, 32 Kcal;
- anyanisi - 100 g, 43 Kcal;
- anyanisi oluhlaza - 100 g, 22 Kcal;
- ukhilimu omuncu wokuqukethwe kwamafutha ayi-10% - 50 g, 58 Kcal;
- ushizi - 50 g, 185 Kcal;
- uwoyela wemifino - 17 g, 153 Kcal;
- upelepele omnandi - 100 g, 27 Kcal.
Ikhekhe labashukela, elenziwa ngokuya ngeresiphi echaziwe, liphunduka futhi lihle. Isitsha silinganiselwe kahle amaprotheni, amafutha nama-carbohydrate, ngokulandelana, 26%, 41% no-33%.
Pancake ikhekhe ngezinketho ezahlukene zokugcwaliswa kwezithelo
Ukwenza ikhekhe, kufanele ufunde kuqala iresiphi yama-pancake. 1 pc kuzoba ngu-0.7 XE noma i-74 Kcal.
Faka i-kefir engenamafutha endishini ejulile enamanzi abilayo (awashisi). Faka amaqanda, uwoyela wemifino, isoda, i-vanilla noma isinamoni, ufulawa nosawoti. Shaya zonke izingxenye kahle nge-mixer. Bhaka ama-pancake epanini elishisa kakhulu. Okokuqala, udinga ukufaka amafutha izitsha zokuphikisa ngamafutha zemifino.
Kumapancake angama-30:
- kefir - 500 g, 150 Kcal;
- ufulawa - 320 g, 1632 kcal;
- amaqanda (ama-2 ama-pcs.) - 86 g, 135 Kcal;
- uwoyela wemifino - 34 g, 306 Kcal.
Ngemuva kwalokho gcoba phansi kwepani nge-phansi eminyene ngo-10% ukhilimu. Beka ama-pancake ngokulandelayo: Hlanganisa ngokulinganayo ushukela ophansi we-cottage shizi (70 g) phansi. Mboza i-curd nge-pancake yesibili bese usabalalisa ama-raspberries (100 g). Kwesithathu - ubhanana usikwe emibuthanweni emincane. Bese uphinda izingqimba nge-cottage shizi kanye nama-raspberries. Ipancake yesithupha (ephezulu) igcotshwe ngo-ayisikhilimu. Mboza ipani. Bhaka imizuzu engadluli kwemizuzu engu-15 ngaphezulu kokushisa okuphansi.
Icebo elilula lizoqhamuka kahle kuma-confectioners wesifo sikashukela: sebenzisa ufulawa hhayi webanga eliphakeme kakhulu, kepha ibanga 1, noma ulixube ne-rye
Sika ikhekhe le-pancake kuma-servings ayi-6. Isiqephu esisodwa ongasibala - 1.3 XE noma 141 Kcal. Izithelo zengeza ubumnandi ku-dessert. Amajikijolo angathathelwa indawo ngamapheya, ama-sitrobheli, ama-kiwi, ama-apula acwecisiwe. Esikhundleni sezithelo ezihlukile, kuvumelekile ukusebenzisa uhlobo olulodwa kuphela, ngokwesibonelo, iplamu engenambewu engenazithelo. Umkhiqizo ophelile ugcotshwa amakhaza kangcono.
Eqinisweni, kunezimfihlo eziningi zendlela yokwenza ikhekhe futhi sinciphise umphumela we-dessert yesifo sikashukela ezingeni le-glucose yegazi emzimbeni. Kuphakanyiswa ukusebenzisa imargarine esikhundleni sebhotela noma nje namaprotheni, ngaphandle kwama-yolks. Cream ukukwenza nge sweeteners. Ngakho-ke lo mkhiqizo uphindela ukuceba futhi ungabi nekhalori ephezulu.
Izidakamizwa ezokwehlisa ushukela, kufaka phakathi i-insulin, zizowusebenzisa ngokugcwele umphumela wazo. Lapho-ke ungavikela ukweqa kwe-glycemic kusuka ekudleni amaswidi. Futhi onesifo sikashukela angajabulela i-confectionery ngendlela yesinkwa esiyindilinga. Ngempela, yindlela igama “ikhekhe” elihunyushwa ngayo lisuselwa olimini lwesiLatin.
