Izindlela zokupheka zokupheka ezinoshukela ezingenashukela zabanesifo sikashukela

Abantu abanesifo sikashukela kufanele banikele enjabulweni ejwayelekile. Isidingo sokulandela ukudla okuqinile akuvumeli ukuthi ujabulele ukubhaka okumnandi.

Kepha banamathela kwemikhawulo ethile, abanesifo sikashukela bazijabulisa ngokwabo ngamakhekhe amnandi ngokulinganayo nangaphandle koshukela.

Imithetho eyisisekelo yokubhaka

Lapho kulungiswa izitsha zikafulawa zeziguli ezinesifo sikashukela kunemikhawulo:

1. Ungalokothi usebenzise ufulawa kakolweni ekubhaka. Kuphela kungafakwa inhlama yokudla okusanhlamvu okugcwele ebangeni eliphansi kuphela.
2. Bheka ngokucophelela inkomba ye-glycemic kanye nenani lama-kilojoule ezitsheni zikafulawa, ikakhulukazi ezigulini ezinesifo sikashukela sohlobo 2.
3. Pheka inhlama ngaphandle kokufaka amaqanda. Lokhu akusebenzi ekugcwalisweni.
4. Kusuka emafutheni, imajarini enokuqukethwe okuphansi kwamafutha noma uwoyela wemifino kungasetshenziswa.
5. Ukubhaka akunawo ushukela. Ungaqinisa isitsha nge-sweetener yemvelo.
6. Ngokugcwaliswa, khetha imikhiqizo ohlwini oluvunyelwe abanesifo sikashukela.
7. Pheka ngenani elincane.

Hlobo luni lwefulawa engingalusebenzisa?

Ngohlobo lwe-1 mellitus yesifo sikashukela nohlobo 2, ukusetshenziswa kwemikhiqizo kakolweni akuvunyelwe. Inama-carbohydrate amaningi asheshayo.

Ukufiphalisa emgodleni wemikhiqizo yesifo sikashukela kufanele kube nenkomba ye-glycemic yamayunithi angaphezu kwama-50.

Imikhiqizo enenkomba engaphezulu kwama-70 kufanele ingafakwa ngokuphelele, ngoba inegalelo ekukhuleni koshukela wegazi. Ngezikhathi ezithile, ukugaya okusanhlamvu okuphelele kungasetshenziswa.

Izinhlobo ezahlukene zikafulawa zingashintshanisa ama-pastries, ziguqule ukunambitheka kwawo - kusuka ku-amaranth kuzonikeza isidlo ukunambitheka okunempilo, kanti ukhukhunathi uzokwenza ama-pastries abe muhle kakhulu.

Ngoshukela, ungapheka kulezi zinhlobo:

• okusanhlamvu okuphelele - i-GI (inkomba ye-glycemic) amayunithi angama-60;
• i-buckwheat - amayunithi angama-45 .;
• Coconut - amayunithi angama-40 .;
• i-oat - amayunithi angama-40 .;
• ifilakisi - amayunithi angama-30 .;
• kusuka kuma-amaranth - amayunithi angama-50;
• kusuka kupelwe - amayunithi angama-40;
• kusuka kubhontshisi - amayunithi angama-45.

Ukubuka Okuvinjelwe:

• ukolweni - amayunithi angama-80;
• ilayisi - amayunithi angama-75 .;
• ummbila - amayunithi angama-75;
• kusuka kubhali - amayunithi angama-65.

Inketho efaneleke kakhulu yeziguli ezinesifo sikashukela i-rye. Lesi ngenye yezinhlobo zekhalori eziphansi kakhulu (290 kcal.). Ngaphezu kwalokho, i-rye inothile ngamavithamini A no-B, i-fiber kanye ne-trace element (i-calcium, potassium, ithusi)

I-Oatmeal ingaphezulu kakhulu ikhalori, kepha ilusizo kwabanesifo sikashukela ngenxa yokuhlanza umzimba we-cholesterol kanye nokunciphisa ukugxila kashukela egazini. Izici ezizuzisayo ze-oatmeal zifaka umphumela wazo omuhle kwinqubo yokugaya kokuqukethwe kanye nokuqukethwe Vitamin B, selenium ne-magnesium ekwakhiweni.

Ukusuka kwi-buckwheat, okuqukethwe kwekhalori kuhlangana ne-oatmeal, kepha kuyedlula ekwakhiweni kwezinto eziwusizo. Ngakho-ke nge-buckwheat eningi ye-folic ne-nicotinic acid, i-iron, i-manganese ne-zinc. Uqukethe ithusi eliningi ne-vithamini B.

Ufulawa we-Amaranth uphakeme kabili kunobisi ku-calcium futhi uhlinzeka umzimba ngokudla kweprotheni nsuku zonke. Okuqukethwe kwekhalori okuphansi kanye nekhono lokwehlisa ushukela wegazi kwenza kube ngumkhiqizo ofiselekayo emkhosini weziguli ezinesifo sikashukela sanoma yiluphi uhlobo.

I-Sweeteners evunyelwe

Kuyemukelwa ngokuvamile ukuthi konke ukudla okuneshukela akunakuthunyelwa. Lokhu akunjalo. Kuyiqiniso, iziguli zenqatshelwe ukusebenzisa ushukela, kepha ungazifaka esikhundleni se-sweetener.

Izikhundla zemvelo zoshukela wezitshalo zifaka i-licorice ne-stevia. Nge-stevia, okusanhlamvu neziphuzo ezithambile kuyatholakala, ungangeza ekubhaka. Yaziwa njenge-sweetener enhle kunazo zonke kubantu abanesifo sikashukela. I-Licorice nayo isetshenziselwa ukwengeza ubumnandi kuma-dessert. Ukufakwa esikhundleni okunjalo kuzoba wusizo kubantu abaphilile.

Ngisho nezindawo ezikhethekile zoshukela zabashukela zenziwe:

1. Uhlaka - iswidi yemvelo encibilikiswa amanzi. Cishe ushukela ophindwe kabili kunoshukela.
2. I-Xylitol - Umthombo chips chips kanye izinkuni. Le mpuphu emhlophe ithatha indawo kashukela, kepha ingadala ukugaya. Dose ngosuku 15 g.
3. ISorbitol - i-powder ecacile eyenziwe ngezithelo zomlotha osentabeni. Amnandi kancane kunoshukela, kepha aphezulu kakhulu kilojoule nethamo ngosuku akufanele abe ngaphezu kwama-40 g.Angaba nomphumela we-laxative.

Ukusetshenziswa kwama-sweeteners wokufakelwa kugwenywa kangcono.

Lokhu kufaka phakathi:

1. Aspartame - imnandi kakhulu kunoshukela futhi iqukethe amakhalori ambalwa, kepha ungayisebenzisa kuphela ngemuva kokubonisana nodokotela wakho. I-Aspartame akufanele ifakwe ekudleni komfutho wegazi ophakeme, ukuphazamiseka kokulala, noma ukuhlaselwa yisifo sikaParkinson.
2. ISachcharin - i-sweetener yokufakelwa, elahlekelwa yizakhiwo zayo ngesikhathi sokwelashwa okushisa. Inqatshelwe ngezinkinga ngesibindi nezinso. Ngokuvamile kuthengiswa kuxutshwe nezinye izinhlayiya.
3. I-Cyclamate - Ngaphezu kwezikhathi ezingama-20 simnandi kunoshukela. Kuthengiswe engxube ne-saccharin. Ukuphuza i-cyclamate kungalimaza isinye.

Ngakho-ke, kungcono ukunikela ukukhetha kuma-sweeteners wemvelo, njenge-stevia ne-fructose.

Ukupheka okumnandi

Njengoba uthathe isinqumo ngohlobo lwefulawa ne-sweetener, ungaqala ukupheka amakhekhe aphephile futhi amnandi. Kunezindlela eziningi zokupheka eziphansi zamakhalori ezingeke zithathe isikhathi esiningi futhi zihlanze imenyu ejwayelekile yabanesifo sikashukela.

Amakhekhe

Ngokudla, asikho isidingo sokwenqaba amakhekhe amnandi namathenda:

1. Amakhekhe amathenda. Uzodinga: iqanda, ingxenye yesine yephakeji yemargarine, izipuni ezi-5 zikafulawa we-rye, i-stevia, ehlukaniswe nge-peel kalamula, ungaba namagilebhisi omisiwe amancane. Ku-mass homogeneous, hlanganisa amanoni, iqanda, i-stevia ne-zest. Kancane kancane engeza omisiwe nefulawa. Hlanganisa futhi bese usabalalisa inhlama kumasikhunta agcotshwe ngamafutha zemifino. Beka isigamu sehora kuhhavini preheated to 200 ° C.
2. Cocoa Muffins. Kuyadingeka: ngengilazi yobisi lwe-skim, i-100 g yoghurti yemvelo, amaqanda ambalwa, isipuni, izipuni ezi-4 zikafulawa we-rye, 2 wezipuni. wezipuni zikafulawa we cocoa, amathisipuni ayi-0,5 kashukela. Gaya amaqanda nge-yogurt, uthele ubisi olufudumele bese uthele ku-sweetener. Hlulela kusawoti nezinye izithako ezisele. Sabalalisa ngesikhunta bese ubhaka imizuzu engama-35-45 (bheka isithombe).

Iphayi

Lapho ulungiselela ukupheka iphayi, kufanele ucabangisise ngezinketho zokugcwaliswa.

Ngokubhaka okuphephile, kuhle ukusebenzisa:

• ama-apula angenazimpawu;
• izithelo ezisawolintshi;
• amajikijolo, iplamu ne-kiwi;
• ushizi omncane wekhotishi;
• amaqanda anezimpaphe eziluhlaza zika-anyanisi;
• amakhowe othosiwe;
• Inyama yenkukhu
• ushizi wesoya.

Ubhanana, amagilebhisi amasha futhi omisiwe, amapheya amnandi awakulungele ukugcwaliswa.

Manje usungakwenza i-muffin:

1. Pie nge-blueberries.Uzodinga: i-180 g kafulawa we-rye, iphakethe likashizi we-cottage-fat ongaphakeme, okuncane okungaphezu kwengxenye yephakethe lika imajarini, usawoti omncane, amantongomane. Ukugcotshwa: 500 g wamajikijolo aluhlaza okwesibhakabhaka, ama-50 g wamantongomane achobozekile, mayelana nengilazi yeyogathi yemvelo, iqanda, isinaphi Hlanganisa izithako ezomile ne-cottage shizi, engeza imajarini ethambile. Hluza futhi esiqandisini imizuzu engama-40. Hlikihla iqanda ngeyogathi, ingcosana yesinamoni, i-sweetener namantongomane. Roll inhlama ibe yindilinga, ugoqe ngesigamu bese usongela ikhekhe likhekhe likhudlwana kunosayizi wefomu. Sakaza kalula ikhekhe kuso, bese amajikijolo uthele ingxube yamaqanda neyogathi. Bhaka imizuzu engama-25. Fafaza ngamantongomane ngaphezulu.
2. Phaya ngeorenji. Kuzothatha: i-orange elilodwa elikhulu, iqanda, idlanzana lama-alimondi aqhobozekile, i-sweetener, isinamoni, ingcosana yepele le-lime. Bilisa i-orange cishe imizuzu engama-20. Ngemuva kokupholisa, ukhululeke ematsheni bese uphenduka amazambane abunjiwe. Gaya iqanda ngama-alimondi kanye ne-zest. Faka i-puree ye-orange uhlanganise. Sabalalisa ekubunjweni bese ubhaka ku-180 C isigamu sehora.
3. Phaya ngokugcwaliswa kwe-apula.Uzodinga: i-rye ufulawa 400 g, i-sweetener, 3 tbsp. wezipuni kawoyela yemifino, iqanda. Ukugcotshwa: ama-apula, iqanda, uhhafu webhotela, isiraphu, 100 ml wobisi, idlanzana lama-alimondi, ubuciko. ziwuthenga ngezipuni of isitashi, isinamoni, kalamula. Gaya iqanda ngamafutha zemifino, i-sweetener bese uxuba nefulawa. Bamba inhlama amahora angama-1.5 endaweni epholile. Bese ukhipha bese ufaka ifomu. Bhaka imizuzu engama-20. Gaya ibhotela nge-sweetener neqanda. Faka amantongomane nesitashi, engeza ujusi. Faka bese ufaka ubisi. Govuza kahle bese ubeka ikhekhe eliphelile. Hlela izingcezu ze-apula ngaphezulu, ufafaze ngesinamoni bese ubhaka eminye imizuzu engama-30.

Izithelo roll

Ama-roll angalungiswa ngezithelo, ukugcwaliswa kwe-curd noma i-appetizer enamabele enkukhu.

Uzodinga: i-kefir yamahhala engafakwanga u-250 ml, u-500 g rye ufulawa, imajarini isigamu sepakethe, usawoti, usawoti omncane.

Inketho engu-1 yokugcwalisa: ama-apula abunjiwe omuncu kanye nama-plums, engeza i-sweetener, ingcosana yesinamoni.

Inketho engu-2 yokugcwalisa: faka kahle ibele lenkukhu ebilisiwe u hlanganise namantongomane aqediwe kanye nezipuni ezichotshoziwe. Faka izipuni ezimbalwa ze-yogurt yemvelo engafakwanga.

Gaya imajarini nge kefir, uthele kuzithako ezomile bese uxova inhlama. Yipholise futhi uyigingqe ibe ungqimba. Ukuze kugcwaliswe inkukhu, ungqimba kufanele lube lukhule. Shaya ukugcwaliswa okukhethiwe ngokuya ngovivinyo bese ugoqa umqulu. Imizuzu engu-40-50 imizuzu. Kuzovela umqulu omuhle futhi obucayi (bona isithombe)

Amabhisikidi

Akudingekile ukwenqaba amakhukhi.

Ngempela, kwabanesifo sikashukela, kunezindlela eziningi ezihlwabusayo futhi ezinempilo:

1. Amakhukhi we-Oatmeal.Uzodinga: ufulawa we-rye u-180 g, ama-oatmeal flakes ama-400 g, i-soda, iqanda, isiphuzo, uhhafu wepakethe wemargarine, umbhangqwana we-tbsp. wezipuni zobisi, amantongomane achotshoziwe. Gaya iqanda ngamafutha, engeza i-sweetener, ushukela nezinye izithako. Bopha inhlama ebanzi. Hlukanisa ube yizicucu futhi ubanikeze ukwakheka kukhukhi okuyindilinga. Bhaka imizuzu engama-20-30 ku-180 C.
2. Amakhukhi e-Rye.Uzodinga: i-500 g rye kafulawa, i-sweetener, amaqanda amabili, izipuni ezimbalwa zikakhilimu omuncu ongaphakeme, 50 g bhotela noma imajarini, isoda, ingcosana kasawoti, izinongo. Gaya amaqanda ngamafutha, amaqanda ne-sweetener. Hlulela usawoti ngo-ukhilimu omuncu kanye nezinongo. Thela ufulawa bese uxova inhlama ebanzi. Mvumele ukuthi aphumule isigamu sehora futhi aligingqe libe ungqimba. Sika amakhukhi acatshangelwe, gcoba iqanda phezulu bese ubhaka kuze kuphekwe. Lokhu kuhlola kuzokwenza izingqimba zekhekhe elihle kakhulu.

Tiramisu

Ngisho ne-dessert edumile efana ne-tiramisu ingavela etafuleni.

Uzodinga: ama-crackers, i-sweetener, i-Philadelphia cream ushizi (ungathatha iMascarpone), ushizi wekhokho onamafutha amancane, ukhilimu ongu-10%, i-vanillin.

I-Cream ushizi exutshwe ne-cottage shizi no-ukhilimu, engeza i-sweetener ne-vanilla. Cwilisa ama-crackers etiyeni elimnyama elingafakiwe bese usakazeka esitsheni. Spread ushizi ukhilimu ngaphezulu. Bese kuphinda kube ungqimba lwamakhukhi. Inani lezendlalelo njengoba lifisa. I-dessert isilungele ukuphola.

I-Carrot Pudding "Ujinja"

Uzodinga: iqanda, 500 g wezaqathi, Ubuciko. isipuni samafutha yemifino, ushizi we-cottage shizi ongama-70 g, izimbotshana ezimbalwa zikakhilimu omuncu, 4 tbsp. wezipuni ubisi, isiraphu, ginger gated, izinongo.

Cwilisa izaqathe ezihlotshiswe kahle emanzini bese uconsa kahle. Stew ngebhotela nobisi imizuzu engu-15. Hlukanisa iprotheni ku-yolk bese ushaya nge-sweetener. Gaya ushizi wekhishi nge-yolk. Xhuma yonke into nekherothi. Sabalalisa isisindo ngamafomu agcotshisiwe futhi afafazwe. Imizuzu engu-30 kuya kwengama-40.

Ama-buckwheat nama-rye ufulawa ama-pancake namaphancake

Ukusuka ku-buckwheat enempilo noma ufulawa we-rye ungabhaka ama-pancake acishe abe rosy:

1. Ama-rye ama-pancake namajikijolo. Uzodinga: i-100 g ye-cottage shizi, i-200 g kafulawa, iqanda, uwoyela wemifino izikhonkwane ezimbalwa, usawoti kanye no-soda, i-stevia, i-blueberries noma i-currants emnyama. UStevia uthululwa ngamanzi abilayo, bese ubamba imizuzu engama-30. Gaya iqanda nge-cottage shizi, bese ufaka uketshezi kusuka ku-stevia. Faka ufulawa, usawoti nosawoti. Govuza bese ufaka uwoyela. Okokugcina, engeza amajikijolo. Hlanganisa kahle ubhake ngaphandle kokugcoba epanini.
2. Ama-pancake e-Buckwheat.Kuyadingeka: I-180 g kafulawa we-buckwheat, u-100 ml wamanzi, usawoti uqediwe uviniga, 2 tbsp. wezipuni kawoyela yemifino. Lungisa inhlama kusuka kwizithako bese uyivumela ukuba iphumule imizuzu engama-30 endaweni efudumele. Bhaka ngaphandle kokugcoba epanini. Khonza ngokunisela noju.

Iresiphi yevidiyo kaCharlotte sikashukela:

Umhlahlandlela wesifo sikashukela

Sidinga ukujabulela ukubhaka ngokulandela imithetho ethile:

1. Musa ukupheka inani elikhulu lezimpahla ezibhakiwe ngesikhathi. Kungcono ukubhaka uphayi ohlukanisiwe kunokuba usebenzise lonke iphepha lokubhaka.
2. Awukwazi ukukhokhela ophaya kanye namakhukhi kungadluli kabili ngesonto, futhi ungawadli nsuku zonke.
3. Kungcono ukuzilinganisela esicucwini esisodwa sephayi, bese uphatha amanye amalungu omndeni.
4. Kala ukukalwa koshukela egazini ngaphambi kokudla ubhaka nangemva kwesigamu sehora.

Izimiso Zokudla Kondla Isifo Sikashukela Sohlobo 2 kuNdaba Yevidiyo kaDkt Malysheva:

Noma yiluphi uhlobo lweshukela alusona isizathu sokwenqaba izitsha zangempela. Ungahlala ukhetha iresiphi yokubhaka engalimazi futhi izobukeka ihloniphekile noma etafuleni lomkhosi.

Kepha, naphezu kokuphepha nokukhethwa okubanzi, ungahanjiswa ngemikhiqizo kafulawa. Ukusetshenziswa ngokweqile kwamakhekhe kungathinta impilo yakho.