Amakhukhi we-oatmeal we-Dietetic okuzenzela abanesifo sikashukela

Uma kutholakala ukuthi unesifo sikashukela, ungapheli amandla - ukwelashwa okufanele nokuhambisana nemikhawulo ethile yokudla okunempilo kuzomvumela umuntu ukuba aphile impilo ephelele.

Imenyu ingafaka ama-dessert kanye namaswidi enziwe kusuka kumikhiqizo efanele uhlelo lokudla.

Izinhlobo zokupheka eziningi zizosiza ekulungiseleleni, ngakho-ke kufanele zibhalwe kwincwadi yakho yokupheka.

Yikuphi ukubhaka okungenangozi nesifo sikashukela?

Ukuze ungathengi ukubhaka efektri, kufanele kubhakwe ekhaya. Isikhombisi esibalulekile ekukhetheni kwezingxenye izoba yi-GI - kufanele ibe ngaphansi kakhulu kumkhiqizo ngamunye ukuze isitsha singabangeli ukwanda kwe-glycemia ngemuva kokusetshenziswa.

Ukubhaka ngeke kube yingozi uma ulandela imithetho elula:

• lapho ubhaka umkhiqizo ofanele ukusetshenziswa yi-diabetes, kungcono ukukhetha hhayi ukolweni, kepha i-oat, i-rye, ufulawa webhali;
• ungasebenzisi amaqanda enkukhu ekuphekeni (izigwaca zingasetshenziswa);
• Ibhotela kunconywa ukuthi ithathelwe indawo imajarini wokuqukethwe kwamafutha aphansi.

Ushukela kunoma iyiphi iresiphi ithathelwa indawo yi-fructose. Uma kungenjalo,-ke okunye okuthatha indawo kashukela kuzokwenza.

Imikhiqizo evunyelwe

Izithako eziyinhloko ezakha noma yiliphi ikhukhi lokudla:

• ushukela (obambele);
• ufulawa (noma okusanhlamvu);
• imajarini.

Ithebula lemikhiqizo edingekayo:

Ukupheka kwamakhukhi

Izindlela zokupheka zama-dessert zingafaka i-vanilla ngamanani amancane. Futhi, ukuze uguqule ukunambitheka bese unika i-pastry iphunga elimnandi, ungangeza i-zithelo yezithelo ezinhlama enhlama.

Oatmeal

Ukulungiselela amakhukhi amnandi futhi anamakha, umgcini wekhaya uzodinga iqoqo lezakhi ezilandelayo:

• amanzi agobhozayo (abilisiwe) - inkomishi ½;
• i-oat flakes - 125 g;
• i-vanillin - 1-2 g;
• ufulawa (ngokuzithandela okunconyiwe) - 125 g;
• imajarini - 1 tbsp;
• i-fructose njenge-sweetener - 5 g.

Inqubo yokupheka ilula ngangokunokwenzeka:

1. Ama-Flakes kumele ahlanganiswe nefulawa endishini ejulile.
2. Faka amanzi kusisekelo esomile (kungashiswa kuqala ngaphambi kokubilisa).
3. Govuza kuze kube bushelelezi.
4. I-Vanillin ne-fructose yengezwe kwisisekelo sokuphathwa kwenhlama.
5. Ukuxuba okuphindaphindwe kuyenziwa.
6. U-Margarine udinga ukufutheliswa, engezwa enhlama - exutshwe (shiya okuncane ukuze ugcobe epanini, lapho kuzokwenziwa khona ukubhaka).

Amabhisikidi amancane akhiwa kusuka enhlama (isipuni esivamile noma i-ladle elincane elisetshenziselwa le njongo). Isikhathi sokubhaka cishe imizuzu engama-25.

Ngobhanana

Ukulungiselela amabhisikidi amnandi futhi anamakha ngesisekelo sezithelo, umgcini wehostela uzodinga iqoqo lezakhi ezilandelayo ezitholakalayo ukuthengwa:

• amanzi agobhozayo (abilisiwe) - inkomishi ½;
• ubhanana ovuthiwe - ½ ama-pcs;
• i-oat flakes - 125 g;
• ufulawa (ngokuzithandela okunconyiwe) - 125 g;
• imajarini - 1 tbsp;
• i-fructose njenge-sweetener - 5 g.

Inqubo yokupheka ilula ngangokunokwenzeka:

1. Ama-Flakes kumele ahlanganiswe nefulawa endishini ejulile.
2. Faka amanzi kusisekelo esomile (kungashiswa kuqala ngaphambi kokubilisa).
3. Govuza kuze kube bushelelezi.
4. Kwisisekelo sokuhlolwa kufakwa isisekelo esimnandi - i-fructose.
5. Ngemuva kwalokho kusuka kubhanana kufanele ugceke.
6. Hlanganisa nenhlama.
7. Ukuxuba okuphindaphindiwe
8. U-Margarine udinga ukufutheliswa, engezwa enhlama - exutshwe (shiya okuncane ukuze ugcobe epanini, lapho kuzokwenziwa khona ukubhaka).

I-oven isetwa emazingeni okushisa ayi-180 degrees, awukwazi ukugcoba epanini, kepha uyivale nge-foil, bese wenza amakhukhi. Shiya ukubhaka imizuzu engama-20-30.

Ukuhlukahluka kwendlela yokubhanana kungabonakala kuvidiyo:

Ngoshizi wasekhishini

Ikhukhi lokudla elimnandi lenziwa usebenzisa i-cottage shizi ne-oatmeal.

Ukuze usebenzise le iresiphi, uzodinga ukuthenga okuthengiswayo okulandelayo:

• i-oatmeal / ufulawa - 100 g;
• ushizi we-cottage shizi 0-1.5% wamafutha - ½ pack noma i-120 g;
• i-apula noma ibhanana puree - 70-80 g;
• ukhukhunathi - ukufafaza.

Ukupheka kwenziwa ngale ndlela elandelayo:

1. Izithelo ezihlanganisiwe nefulawa kufanele kuxutshwe.
2. Faka ushizi wekotishi.
3. Hlanganisa futhi.
4. Beka isisindo esidingekayo esivivweni esiqandisini imizuzu engama-60.
5. Mboza ishidi lokubhaka ngephepha lokubhaka.
6. Beka inhlama usebenzisa isipuni ukwakha amakhukhi ahlukanisiwe.

Bhaka kungadluli imizuzu engama-20 kuhhavini, ukufuthelwe kuma-degrees ayi-180. Ngemuva kokupheka, fafaza ama-khekhe nge-coconut flakes (hhayi maningi). Khonza njenge-dessert.

Ku-kefir

Njengesisekelo soketshezi samakhukhi wokudla, ungasebenzisa i-kefir enamafutha amancane.

Uzodinga ukuthenga imikhiqizo yale iresiphi, efana:

• kefir - 300 ml;
• i-oat flakes - 300 g;
• omisiwe - 20 g.

Ukupheka kwenziwa ngale ndlela elandelayo:

1. I-Oatmeal kufanele igcwaliswe nge-kefir.
2. Shiya ihora elilodwa esiqandisini noma egumbini elipholile.
3. Faka omisiwe omncane kwisisekelo sokuphumela, hlanganisa.
4. I-oveni kufanele isethwe ekushiseni kwama-degrees ayi-180.

Ishidi lokubhaka elinezikhala lishiywa kuhhavini imizuzu engama-25. Uma ufuna ukuthola ukhakhayi, khona-ke ngemuva kokuphelelwa yisikhathi main kufanele ushiye amakhukhi eminye imizuzu emi-5. Khonza ukubhaka ngemuva kokuphola ngokuphelele.

Iresiphi yevidiyo yokubhaka i-kefir:

Kumpheki ohamba kancane

Ukusheshisa noma ukulungiselela inqubo yokupheka, omama besimanjemanje bavame ukusebenzisa into enjalo yasendlini njengembiza.

Thatha ukulungiselela amakhukhi we-oatmeal uzodinga imikhiqizo elandelayo:

• okusanhlamvu noma i-oatmeal - 400 g;
• i-fructose - 20 g;
• amaqanda izigwaca - ama-pcs ama 3. Ungasebenzisa inkomishi eyodwa yamanzi ajwayelekile.

Inqubo yokupheka:

1. Gaya ama-flakes nge-blender esimweni sefulawa.
2. Hlanganisa nabo amaqanda izigwaca.
3. Faka i-fructose.

Gcoba isitsha se-multicooker ngenani elincane lebhotela. Fomu izikhala zokubhaka ijamo elifunekayo, uzibeke endishini.

Inqubo yokubhaka yenziwa ngaphansi kwesivalo esivaliwe. Kunconywa ukusetha uhlelo "Iphayi" noma "Ukubhaka", kanti isikhathi yimizuzu engama-25.

Ukudla okusobala

Ukunamathela ekunakekelweni kokudla, kufaka ngokusho kwe-Ducane, ungashintsha imenyu yakho ngohlobo lwebhisikidi olungajwayelekile olwenziwe nge-oatmeal noma okusanhlamvu - inketho yokudla okungavuthiwe igcina inani elikhulu lezinto eziwusizo emzimbeni.

Okulandelayo kumele kutholakale njengezithako eziyinhloko:

• i-oat flakes (noma i-oats ehlutshiwe) - 600 g;
• ikhasi le-orange - 2 tsp;
• amanzi - izingilazi ezi-2.

Inqubo yokupheka:

1. Ama-oats noma ama-flakes kufanele athelwe ngamanzi afakwe afakwe emanzini.
2. Umswakama owengeziwe uhlangana kusuka ekusithekeni okuphumayo.
3. Isisekelo samakhukhi wesikhathi esizayo singezwa ikhasi le-orange.
4. Konke kuhlangana kahle kuze kube yinhlama.
5. Ohovini upheka aze afike ku-40-50 degrees.
6. Iphepha lokubhaka libekwa ephepheni lokubhaka, hhayi inhlama ebangelwa ngokulinganayo.
7. Shiya amakhukhi awomile amahora angama-8-10.
8. Bese uyijika bese uyishiya ngasikhathi sinye.

Ungadla futhi amakhukhi angaphephile - ngalokhu, kunconyelwa ukwakha izingxenye ezincane zenhlama ebangelwa. Ukwengeza ukunambitheka okumnandi, ungangeza i-fructose.

Enye iresiphi yevidiyo yabadli bokudla abangaphekiwe:

Kusuka ku-oatmeal ngesinamoni

Ikhukhi inokunambitheka okubabayo uma inani elincane lesinamoni lifakwa enhlama.

Iresiphi elula elula ukwenza ekhaya:

• i-oat flakes -150 g;
• amanzi - inkomishi ½;
• isinamoni - ½ tsp;
• i-sweetener (ngokuzithandela) - i-base fructose - 1 tsp.

Zonke izinto zihlanganiswa kuze kutholakale inhlama efanayo. Ukubhaka kwenziwa kuhhavini osandulele ukufakwa kumadigri ayi-180.

Ngakho-ke, izindlela zokupheka ezimnandi zingalungiswa kalula ekhaya. Kusetshenziswa ukudla okuphansi kwe-GI, izimpahla ezibhakiwe kufakwa ekudleni komuntu onesifo sikashukela.