Zakudya Zopanda shuga: Chinsinsi cha Fructose

Anthu omwe amapezeka ndi matenda a shuga a mtundu woyamba kapena wachiwiri amakakamizidwa kukana ufa, mchere, wokoma komanso wosuta. Ngakhale nthendayi, thupi posakhalitsa limayamba kufunsa kuti lizidya kena kake lokoma.

Njira ina yotsekemera mchere wa odwala matenda ashuga ndi ma waffle osapsa popanda shuga.

Komabe, ambiri akufunsa ngati ma shuga a diabetes amapezekadi? Ndikukonzekera kuti kuphika kumeneku kumatha kukonzekera osati kuchokera ku zakudya zama calorie apamwamba, komanso powonjezera zosakaniza ndi index yotsika ya glycemic.

Monga zigawo, nthambi yokhala ndi index ya glycemic ya mayunitsi 51 ndi ufa wonse wa chimanga (GI 50), womwe umakhala ndi michere yambiri komanso michere yambiri yothandiza. Nthawi yomweyo, CHIKWANGWANI chimathandiza kuchotsa zinthu zonse zoyipa m'thupi ndikuthamangitsa kagayidwe.

Momwe mungapangire ma waffle opanda shuga

Anthu ophika matenda ashuga amatha kusiyanasiyana kuchokera ku mchere wambiri wopatsa mphamvu, wokonzedwa ndi shuga, batala ndi mkaka wowiritsa. Komabe, zaphikidwe zazakudya ndizabwino kwambiri; zimatha kudyedwa m'mawa, chakudya chamadzulo kapena masana.

M'maphika oterowo, okonzedwa molingana ndi nyumba yophikira, mulingo wopatsa mphamvu si wopitilira 200 kcal pa 100 g ya zomalizidwa. Mndandanda wa glycemic wa zomalizidwa, malingana ndi machulukidwe ndi zopatsa mphamvu za zosakaniza, ndi magawo 65-80.

Mu shuga mellitus, zakudya zilizonse, ngakhale popanda shuga, zimayenera kudyedwa pang'ono komanso zochepa kuti magazi a shuga azikhala abwinobwino.

Patsiku, anthu omwe amadwala matenda ashuga amalimbikitsidwa kuti azidyedwa m'chigawo chimodzi kapena ziwiri.

Maphikidwe Akanyumba Okhazikika

Kupanga ma waffle otchuka, mutha kugwiritsa ntchito njira yosinthira yachitsulo yamagetsi yamagetsi. Kuti muchite izi, mumafunikira kapu ya kefir, ufa wofanana ndi tirigu, mazira awiri kapena atatu, supuni ya mafuta aliwonse, mchere ndi shuga.

Mazira amamenyedwa mumtsuko wozama, supuni zochepa za zotsekemera zimawonjezedwa pamenepo ndikumenyetsedwa bwino ndi chosakanizira mpaka misa yopanda pake itapezeka.

Kefir imawonjezeredwa mumtsuko, ufa wosemedwa umakonzedwa pang'onopang'ono, kotero kuti mawonekedwewo amafanana ndi kirimu wowawasa. Mapeto ake, supuni ya mafuta a masamba imawonjezeredwa ndipo mtanda umaphatikizidwa bwino.

Asanayambe kuphika shuga wa shuga, pamwamba pa chitsulo zamagetsi mumachepetsedwa ndi mafuta a masamba. Chitsulo chosunthiracho chimatenthedwa ndipo supuni ziwiri zosakanikirazi zimathiridwa pakati, chipangizocho chimatseka ndipo chimakanikizidwa mwamphamvu. Pambuyo pa mphindi zitatu, mcherewo ndi wokonzeka kudya.

Pazinsinsi chachiwiri chazakudya, muyenera makapu 1.5 am'madzi akumwa, chikho chimodzi cha ufa wathunthu, supuni ya ufa wophika, uzitsidwe wamchere ndi dzira limodzi.

1. Mafuta ndi ufa wophika umathiridwa mumtsuko wokuya, dzira limodzi ndi magalasi amodzi ndi theka a madzi oyera otentha amawonjezeredwa. Zosakaniza zonse zimasakanizidwa ndi supuni.
2. Chitsulo chosasunthikacho chimapaka mafuta a masamba, supuni imodzi yosakaniza imatsanuliridwa pakatipa.
3. Pulogalamuyo imakankhidwa mwamphamvu, zofukizazo zimaphikidwa mpaka kuphika kwa mphindi ziwiri kapena zitatu.

Ndi Chinsinsi ichi, mutha kuphika mafuta owonda osafunikira a shuga omwe amakhala ndi mchere wabwino. Mitundu yophika chotereyi ndi yabwino kwa chakudya cham'mawa kapena chamasana ngati mkate kapena mkate wa soup ndi saladi.

• Kukonzekera mikate yopanda chofufumira, gwiritsani ntchito kapu yamadzi akumwa, kuchuluka kofanana ndi ufa wonse wa tirigu, supuni 0,5 ya koloko ndi mazira awiri ochokera mazira a nkhuku.
• Zosakaniza zonse zimawonjezeredwa kukhala chidebe chakuya ndi kusakaniza bwino mpaka osakaniza wopanda pake.
• Chitsulo chosunthiracho chimatenthetsedwa ndikuthira mafuta a masamba, supuni ya batter imathiridwa mkati mwa malo otentha.
• Khirisolo ikawoneka, ma bwalolo amakhala okonzeka. Kapenanso, ma waffles oterowo amagwiritsidwa ntchito kupangira keke ya curd (glycemic index of curd is 30 units).

Ma waffles a shuga sangakhale okoma kokha, komanso othandiza kwambiri ngati amapangidwa kuchokera ku oat ufa. Izi zimapezeka kuchokera ku mbewu zophika za oat, ufa kuchokera ku ufa wa oat umatupa mwachangu m'madzi ndipo nthawi yomweyo umakhuthala.

Komanso, zosakaniza zotere nthawi zambiri zimagwiritsidwa ntchito pokonzekera makeke azakudya, index yake ya glycemic ndi magawo 25 okha.

1. Pokonza mchere, gwiritsani ntchito makapu 0,5 a oatmeal, supuni imodzi ya ufa wonse wa tirigu, dzira limodzi, kapu imodzi ya mkaka wopanda mafuta kapena madzi, mchere kuti mulawe.
2. Kapu yamkaka kapena madzi imathiridwa m'chidebe chachikulu, dzira limodzi limathyoka, osakaniza ake amamenyedwa bwino.
3. Supuni ya ufa imawonjezeredwa ndi zomwe zimapangitsa kuti pakhale kuchuluka, zamkati wokwanira makapu 0,5, mchere wochepa. Zosakaniza zimasakanizidwa, zimapatsidwa kwa mphindi zisanu kuti zitheke mafuta.
4. Mtanda uyenera kukhala wofanana ndi wandiweyani semolina. Mukakhala ndi mafuta ochulukirapo, mkaka pang'ono umawonjezedwa pa mtanda.
5. Mtundu womalizidwa umathiridwa mu chitsulo champhamvu chamagetsi ndikuphika mpaka ataphika kwathunthu ndi fanizo ndi maphikidwe apitalo.

Pophika chotsatira, amatenga mapuloteni atatu kuchokera ku dzira la nkhuku, supuni ya ufa wophika, supuni ya mtedza wosenda (magulu a GI - 20), shuga wogwirizira, oatmeal (GI - 40 mayunitsi) mu 100 g.

• Nandolo zosenda zimayikidwa papepala lophika ndikuphika mu uvuni kwa mphindi 15. Pambuyo pake, mtedzawu umasulidwa ndikusunthika mu blender.
• Oatmeal amasakanikirana ndi karoti wokazinga ndipo ufa wowotcha ukuwonjezeredwa. Azungu a dzira asanafike kumenyedwa ndi chosakanizira amawonjezeredwa ndi osakaniza owuma ndikusakanizidwa.
• Supuni yodzadza ndi mtanda utatsanuliridwa pamoto wamoto wachitsulo ndi kuphika kwa mphindi zinayi.
• Ma waffle opangidwa okonzeka amachotsedwa ndi spatula yapadera yamatabwa ndikukulungidwa ndi udzu.

Zakudya za ma waffle zimapangidwa ndi uchi wochepa, zipatso kapena zipatso. Masipuni apamwamba a calorie ndi yoghurts amagwiritsidwanso ntchito.

Njira yabwino ndiyo rye waffles ndi mkaka wa mbuzi, womwe ungagwiritsidwe ntchito ngati chowonjezera msuzi kapena mbale zazikulu m'malo mwa mkate wokhazikika. Mitundu yophika chotere ilibe shuga, ufa oyera ndi mazira, omwe ndi othandiza kwambiri kwa odwala matenda ashuga. Mkaka wa mbuzi wokhawo mu mtundu 2 wa shuga umathandizanso.

Zoyamwa mkaka wa mbuzi zakonzedwa motere:

1. Pophika, gwiritsani ufa wonse wa tirigu mu 100 g, 20 g wa oatmeal, 50 g wa curd ya mbuzi, 50 ml ya whey ya mbuzi, uzitsidwe wamchere, pang'ono zonunkhira zaku Italy, supuni imodzi ya mafuta.
2. Zosakaniza zonse zimatsanuliridwa mu chidebe chimodzi chakuya ndikuphatikizidwa bwino mpaka kusinthika kopezeka. Popewa zotupa kuti zisapangidwe, seramu imawotchedwa pang'ono izi zisanachitike.
3. Zotsatira zake, mtanda uyenera kukhala wokulirapo, monga pophika mkate, kotero kuti umasonkhanitsidwa mosavuta mtanda. Ndikofunika kupaka ufa ndi manja anu mpaka mawonekedwe osinthika atapezeka.
4. Chitsulo chamagetsi chimasinthidwa ndikuphimbidwa ndi burashi wapadera ndi mafuta. Misa yotsalazo imagawidwa pamoto wotentha, kenako chipangacho chimatsekedwa ndikumakanikizidwa.
5. Amatsuka amaphika kwa mphindi zisanu mpaka zisanu ndi ziwiri, mpaka bulauni lagolide.

Ngati kulibe chitsulo zamagetsi zamagetsi, makeke oterowo amatha kuphika mu uvuni. Kuti muchite izi, mtanda wotsirizika umagawika magawo angapo, ndikugudubuza ndikuyika pepala lophika.

Mu uvuni, waffles amaphika kwa mphindi zinayi ndi zisanu pa kutentha kwa madigiri 200.

Malangizo Otsuka

Chinsinsi cha miyambo yopyapyala ndi ufa, shuga ndi mazira. Koma chinthu choterocho chili ndi mndandanda wapamwamba kwambiri wa glycemic.

Komabe, podalira pazinthu izi, odwala matenda ashuga amatha kusankha pawokha zosakaniza zomwe zimaloledwa ku matenda ashuga. Ndikofunikira kuyang'ana pa index ya glycemic ya chilichonse.

Kuti mupeze zofufumitsa za crispy, mbatata kapena wowuma wa chimanga amawonjezeredwa mumtundu wofanana ndi ufa. Komabe, ndikofunikira kudziwa kuti chophatikizachi chimakhala ndi index yayikulu kwambiri ya glycemic - mayunitsi 70, motero sikulimbikitsidwa kuti odwala matenda ashuga azigwiritse ntchito.

Kupititsa patsogolo kukomako, zipatso zosankhidwa bwino kapena zipatso zitha kuikidwa mu mtanda, sizikulimbikitsidwa kugwiritsa ntchito flavorings ndi zina zina zowonjezera. Cognac, liqueur ya zipatso, ramu ndi zina zokometsera, zomwe nthawi zina zimakhala gawo la waffles, siziliyeneranso matenda a shuga.

• Ngati zinthuzo zinali mufiriji, musanapange zosakaniza zonse, ziyenera kusungidwa kutentha. Margarine amathanso kukhala osavuta popanda mavuto.
• Zotsatira zomwe zimapangidwira zimayenera kukhala zosasinthasintha zamadzimadzi kuti zitheke mosavuta pazitsulo zamagetsi. Pamakhala ufa wokhuthala kwambiri ayenera kuikidwiratu musanatseke chipangizocho.

Asanaphike buffles, chitsulo chamoto chazenera chimayenera kutentha kwa mphindi 10, pomwe pansi pake pamadzola mafuta ochepa.

Zomwe zimapanga mchere ndizabwino kuti munthu wodwala matenda ashuwere azakuwuzani kanema munkhaniyi.