Matenda a shuga ndi matenda oopsa omwe amafunikira chakudya chovuta kwambiri kuchipatala. Magulu onse mu mawonekedwe a makeke ndi ma pie amagwera pansi oletsedwa kwambiri. Komabe, izi sizitanthauza kuti muyenera kusiyiratu kuphika.
Kwa odwala matenda ashuga, mumatha kuphika ma cookie apadera a shuga kapena ma cookie a gingerbread pa kefir, omwe amakhala okonzeka kugwiritsa ntchito zinthu zovomerezeka kwa odwala matenda ashuga. Zophika zofananazi zimatha kupezekanso masiku ano ogulitsa m'misika yamagolosale komanso pamawebusayiti azakudya zabwino.
Mitundu yonse yophika imakonzedwa kokha pogwiritsa ntchito fructose kapena sorbitol. Kuthandizaku sikuyenera kwa odwala matenda ashuga okha, komanso kwa anthu onse omwe amatsatira chiwerengero chawo ndipo amayesetsa kukhala ndi moyo wathanzi.
Kuphika bwino kwa odwala matenda ashuga
Ma cookie kapena gingerbread cookies omwe ali ndi kefir ogwiritsa ntchito zotsekemera amasiyana mu kukoma kosadziwika, chifukwa chake amalephera pamakhalidwe amakomedwe amtundu wofanana ndi shuga. Pakadali pano, njira yoyenera kwambiri ndikuphatikizidwa kwa zotsekemera zachilengedwe za Stevia, zomwe zimakhala pafupi ndi shuga wokhazikika.
Musanaphatikizepo zakudya zilizonse zatsopano muzakudya, muyenera kufunsa dokotala. Mwa ma cookie onse omwe amagulitsidwa kwa odwala matenda ashuga, ma biscuits kapena ma crackers omwe ali ndi glycemic index yama unit 80 ndi ma cookie a oatmeal omwe ali ndi index ya glycemic yama unit 55 ndi oyenerera bwino pang'ono.
Mtundu uliwonse wophika suyenera kukhala wokoma, wamafuta komanso wolemera. Ma cookie kapena ma gingerbread cookies pa kefir adzakwaniritsa kufunika kwa maswiti tsiku ndi tsiku, kuwonjezera apo, sizitenga nthawi yambiri ndi mphamvu kuti akonzere makeke opangira tokha. Nthawi yomweyo, zakudya zopangidwa ndi nyumba zimawoneka ngati zotetezeka malinga ndi zomwe zili zovomerezeka kwa odwala matenda ashuga.
Ufa wa tirigu woyamba umasinthidwa ndi ufa wa tirigu wathunthu. Mazira a nkhuku samawonjezeredwa pophika makeke oweta. M'malo mwa batala, margarine wokhala ndi mafuta ochepa amagwiritsidwa ntchito. M'malo mwa shuga wokhazikika, zotsekemera monga mawonekedwe a fructose kapena sorbitol zimagwiritsidwa ntchito.
Chifukwa chake, zinthu zonse zophika chifukwa cha odwala matenda ashuga zitha kugawidwa m'magulu atatu: mabisiketi amoto ochepa, makeke ndi zipatso zosapatsa shuga za cookie ndi fructose kapena sorbitol, ndi zinthu zosaphika zophikidwa kunyumba zoperekedwa ndi chakudya chololedwa.
- Masikono okhala ndi carb otsika amaphatikiza mabisiketi ndi zoyatsira, mumangokhala ndi ma 55 g wamafuta, pomwe mulibe shuga ndi mafuta. Chifukwa cha chisonyezo chokwera cha glycemic, amatha kudya pang'ono, zitatu kapena zinayi nthawi imodzi.
- Katundu wophika buledi wokoma amakhala ndi kukoma kwake, chifukwa chake odwala matenda ashuga sangasangalale nawo.
- Ma makeke opangidwa mwachitsanzo, gingerbread pa yogati kapena makeke opangira tokha, nthawi zambiri amakonzedwa malinga ndi njira yapadera, chifukwa chake munthu angaganize zomwe zimatha kuwonjezedwa komanso zomwe sizoyenera.
Mukamagula makeke okonzedwa kale kusitolo, muyenera kudziwa bwino zomwe amapanga. Ndikofunikira kuti ufa wazakudya zokha ndi index yotsika ya glycemic mugwiritsidwe ntchito m'makuki, izi zimaphatikizapo rye, oatmeal, lentil kapena buckwheat ufa. White tirigu wa tirigu amasemphana kwenikweni ngati munthu ali ndi shuga yambiri.
Shuga sayenera kuphatikizidwa mu malonda, ngakhale ochepa, mawonekedwe a zokometsera zokongoletsera. Ndikwabwino ngati zotsekemera ndi fructose kapena sorbitol. Popeza mafuta ndi ovuta kwambiri kwa odwala matenda ashuga, sayenera kugwiritsidwanso ntchito pakuphika, ma cookie kapena makeke a gingerbread omwe ali ndi kefir akhoza kupangidwa ndi margarine.
Kuphika Ma cookie Oatmeal
Mtundu woyamba komanso wachiwiri wa matenda ashuga, makeke opangidwa kunyumba oatmeal ndi abwino ngati chithandizo. Kuphika kotereku sikuvulaza thanzi ndipo kumakwaniritsa zosowa za tsiku ndi tsiku za shuga.
Kupanga makeke a oatmeal, muyenera makapu 0,5 amadzi oyera, kuchuluka kofanana ndi oatmeal, oatmeal, buckwheat kapena ufa wa tirigu, vanillin, margarine wotsika mafuta, fructose .. Asanaphike, margarine amayenera kuzirala, oatmeal amapukutidwa ndi blender.
Ufa umasakanizidwa ndi oatmeal, supuni ya margarine, vanila pamapeto pa mpeni amawonjezeredwa ndi zosakaniza zina. Mutapeza chisakanizo choposa, madzi abwino akumwa amatsanulidwa ndikuthira mchere mu supuni imodzi yotsekereza imawonjezeredwa.
- Zikopa zimaphimbidwa papepala lophika bwino, makeke ang'onoang'ono amaikiramo supuni.
- Ma cookie oatmeal amaphikidwa mu uvuni mpaka kuwoneka wagolide, kutentha kuphika kuyenera kukhala madigiri 200.
- Ma makeke okonzeka okongoletsedwa amakongoletsedwa ndi chokoleti chowawa ndi fructose kapena zipatso zochepa zouma.
Khukhi iliyonse ilibe mkate wosaposa 0,4 wama kilogalamu makumi atatu. Mu 100 g yotsirizidwa, index ya glycemic ndi magawo 45.
Ndikulimbikitsidwa kudya makeke a oatmeal osapitilira atatu kapena anayi nthawi imodzi.
Ma cookie a Homemade a Cookie
Chinsinsi ichi, mudzafunika ufa wa rye, 0,3 makapu a shuga obwera ndi mafuta ochepa otsika, mazira a zinziri mu kuchuluka kwa zidutswa ziwiri kapena zitatu, chokoleti chamdima chakuda mumtundu wochepa wa tchipisi, supuni ya mchere ndi theka la kapu ya rye. Zigawozo zimaphatikizidwa bwino, mtanda umakandidwa, kenako makekewo amaikidwa papepala ndipo amawaphika kwa mphindi 15, madigiri 200.
Kwa makeke a shuga a shuga, tengani theka kapu ya madzi oyera, kuchuluka komweko kwa ufa wa wholemeal ndi oatmeal. Supuni ya fructose, 150 g ya mafuta ochepa otsika, sinamoni kumapeto kwa mpeniyo amawonjezedwanso.
Zosakaniza ndizosakaniza bwino, madzi ndi zotsekemera zimawonjezedwa kumapeto. Ma cookie amaphika mu uvuni pamoto wa madigiri 200, nthawi yophika ndi mphindi 15. Ma cookie akatsala, amachotsedwa poto.
Kukonzekera mchere wopanda shuga kuchokera ku ufa wa rye, gwiritsani ntchito 50 g ya margarine, 30 g ya sweetener, uzitsine wa vanillin, dzira limodzi, 300 g wa ufa wa rye 10 g wa tchipisi chokoleti chamdima pa fructose.
- Margarine amadzazidwa, kenako shuga wina, womwenso amathandizira shuga, amathiramo ndipo amaphatikizika. Mazira asanamenyetsedwe amathiridwa mumtsuko ndipo osakaniza amaphatikizidwa.
- Kenako, ufa wa rye umawonjezeredwa m'magawo ang'onoang'ono, pambuyo pake amaphika ndi mtanda kuchokera pazosakaniza. Tchipisi cha chokoleti chimatsanuliridwa mu osakaniza ndikugawanikanso ufa wonse.
- Pa pepala lophika lomwe limaphimbidwa ndi zikopa, tengani mtanda ndi supuni. Ma cookie amaphika madigiri 200 kwa mphindi 15-20, kenako amachira ndikuchotsa papepala lophika.
Zopatsa mphamvu za kuphika koteroko ndi pafupifupi kilogalamu 40, cookie imodzi imakhala ndi zigawo za 0.6 za mkate. Mndandanda wa glycemic wa 100 g wazomalizidwa ndi 50 magawo. Nthawi ina, odwala matenda ashuga amalangizidwa kuti asadye zopitilira zitatu izi.
Ma cookie a shuga achidule amakonzedwa pogwiritsa ntchito 100 g ya sweetener, 200 g ya mafuta ochepa otsika, 300 g wa buckwheat wholemeal, dzira limodzi, uzani wa vanillin, mchere wochepa.
- Margarine atakola, amasakanikirana ndi mchere, mchere, vanillin ndi dzira amawonjezeranso ndi zosakaniza zina.
- Buckwheat ufa umawonjezeredwa pang'ono pang'onopang'ono, pambuyo pake amawupaka.
- Mtundu womalizidwa umayikidwa pa pepala lokonzekera kuphika lokhala ndi utoto pogwiritsa ntchito supuni. Cookie imodzi imakhala ndi ma cookie 30.
- Ma cookie amayikidwa mu uvuni, ophika kutentha kwa madigiri 200 kuti apeze hue wagolide. Mukatha kuphika, kuphika kumakola ndikuchotsa poto.
Cookie iliyonse ya rye imakhala ndi kilocalories a 54, zigawo 0,5 za mkate. Mu 100 g ya zomalizidwa, glycemic index ndi 60 magawo.
Nthawi imodzi, odwala matenda ashuga sangadye zopitilira awiri mwa izi.
Kuphika gingerbread wopanga popanda shuga
Chithandizo chabwino kwambiri pa tchuthi chilichonse ndi makeke opangidwa ndi rye, opakidwa malinga ndi zomwe mwapanga. Mitundu yophika ngati imeneyi imatha kukhala mphatso yabwino ya Khrisimasi, chifukwa ndi pa tchuthi ichi pomwe pali mwambo wopatsa ma cookie a gingerbread opezeka m'njira zosiyanasiyana.
Kupanga gingerbread kunyumba, gwiritsani supuni ya zotsekemera, 100 g mafuta ochepa otsika, makapu 3.5 a ufa wa rye, dzira limodzi, kapu yamadzi, 0,5 supuni ya koloko, viniga. Sinamoni wosankhidwa bwino, ginger wodula pansi, Cardamom amagwiritsidwa ntchito ngati zonunkhira.
Margarine amafewetsa, amatsekemera ndikuwonjezera pa iyo, zonunkhira pansi zabwino, zosakaniza zosakanikirana ndizosakanizidwa. Dzira limaphatikizidwa ndikutsukidwa bwino ndi kusakaniza.
- Ufa wa Rye umawonjezeredwa pang'onopang'ono ku kusasinthika, mtanda umasakanizidwa bwino. Hafu ya supuni ya supuni ya tiyi imatha ndi supuni imodzi ya viniga, wowotchera msuzi amawonjezeredwa ku mtanda ndikuwuphatikiza bwino.
- Mukatha kuwonjezera ufa wonsewo, mumawuphika. Mipira yaying'ono imakulungidwa kuchokera pazomwe zimachitika. Kuchokera komwe gingerbread amapangidwira. Mukamagwiritsa ntchito nkhungu yapadera, mtanda umagudungika ndi wosanjikiza, ziwonetsero zimadulidwa.
- Tsamba lophika amaphimbidwa ndi zikopa, makeke amphikaphidwe amadzala. Kuphika pa kutentha kwa madigiri 200 kwa mphindi 15.
Zakudya zilizonse zokhala ndi matenda ashuga siziyenera kuphikidwa nthawi yayitali, ma cookie kapena gingerbread amayenera kukhala ndi golide wabwino. Chomalizidwa chimakongoletsedwa ndi chokoleti kapena kokonati, komanso zipatso zouma, zomwe zimaphikidwa m'madzi.
Mukamagwiritsa ntchito ma cookie a gingerbread, tikulimbikitsidwa kuyeza shuga wamagazi pafupipafupi ndi glucometer, chifukwa kuphika kulikonse kungayambitse shuga m'magazi.
Malamulo opanga gingerbread wazakudya adakutidwa mu kanema munkhaniyi.
