Mu shuga mellitus amtundu uliwonse, chakudya cha wodwalayo chimayenera kuphatikizidwa malinga ndi malamulo angapo, omwe kwakukulu ndi glycemic index (GI) yazinthu. Ndikulakwitsa kuganiza kuti mndandanda wazakudya zomwe ndizololedwa ndizochepa. Osatengera izi, kuchokera mndandanda wamasamba, zipatso, chimanga ndi zinthu zanyama, ndizotheka kukonzekera mbale zambiri.
Kwa odwala matenda ashuga amtundu wa 2, ma cookie oatmeal amalimbikitsidwa, omwe amakhala ndi zovuta zamankhwala. Ngati pa kadzutsa mumadya makeke ochepa ndi kapu ya mkaka wokhathamira (kefir, mkaka wowotchera, yogurt), mumapeza chakudya chokwanira chokwanira.
Ma cookies a Oatmeal a odwala matenda ashuga ayenera kukhala okonzedwa molingana ndi njira yapadera yomwe imachotsa kupezeka kwa zakudya zomwe zili ndi GI yayikulu. Pansipa tikufotokozerani tanthauzo la glycemic index ya zinthu, maphikidwe ophika ma oatmeal, omwe akuwonetsa kuchuluka kwa magawo a mkate (XE), komanso ngati nkotheka kudya zotere ndi mtundu wa matenda a shuga.
Glycemic index ya zosakaniza ma cookie
Mndandanda wazinthu zamtundu wa glycemic ndi chisonyezo cha digito cha zotsatira za chinthu china chazakudya pakuwonjezera kuchuluka kwa shuga m'magazi mukatha. Anthu odwala matenda ashuga ayenera kupanga chakudya chamagulu ndi GI mpaka 50 mayunitsi.
Palinso zinthu zomwe GI ndi ziro, zonsezi zimachitika chifukwa cha kusowa kwa chakudya chamafuta mkati mwake. Koma izi sizitanthauza kuti chakudya choterocho chitha kupezeka pagome la wodwalayo. Mwachitsanzo, chizindikiro cha glycemic chamafuta ndi zero, koma chimakhala ndi zopatsa mphamvu zambiri ndipo chimakhala ndi cholesterol yambiri.
Chifukwa chake kuphatikiza pa GI, posankha zakudya, muyenera kulabadira zopatsa mphamvu zama calorie. Mloza wa glycemic udagawika m'magulu angapo:
- mpaka 50 PIECES - zinthu zogwiritsidwa ntchito tsiku ndi tsiku;
- 50 - 70 PIERES - zakudya nthawi zina zimatha kupezeka mukudya;
- kuyambira 70 mayunitsi ndi pamwambapa - chakudya choterocho chimaletsedwa, chifukwa chimakhala chiwopsezo cha hyperglycemia.
Kuphatikiza pa kusankha koyenera chakudya, wodwalayo ayenera kutsatira malamulo ake pokonzekera. Ndi matenda a shuga, maphikidwe onse amayenera kukonzekera mwanjira zotsatirazi:
- kwa okwatirana;
- chithupsa;
- mu uvuni;
- mu microwave;
- pa grill;
- ophika pang'onopang'ono, kupatula njira ya "mwachangu";
- simmer pachitofu ndi kuwonjezera pang'ono mafuta masamba.
Poona malamulo omwe ali pamwambapa, mutha kupanga zakudya za anthu odwala matenda ashuga mosavuta.
Zinthu za ma Cookies
Oatmeal adadziwika kale chifukwa cha zabwino zake. Ili ndi mavitamini ambiri, mchere ndi fiber. Pogwiritsa ntchito zopangidwa ndi oatmeal, ntchito ya m'mimba imakhala yofanana, ndipo chiwopsezo cha mapangidwe a cholesterol chimacheperanso.
Oatmeal imakhala ndi chakudya chamafuta ambiri, chofunikira pa matenda ashuga 2. Ichi ndichifukwa chake wodwalayo ayenera kudziwa kuchuluka kwa zomwe mungadye patsiku la oats. Ngati tikunena za makeke omwe amapangidwa kuchokera ku oatmeal, ndiye kuti kudya kwa tsiku lililonse sikuyenera kupitirira 100 magalamu.
Ma cookies a oatmeal okhala ndi nthochi nthawi zambiri amakonzedwa, koma maphikidwe oterewa amaletsedwa kwa odwala matenda ashuga amtundu wa 2. Chowonadi ndi chakuti nthochi GI ndi magawo 65, omwe angayambitse kukwera kwa shuga m'magazi.
Ma cookie a matenda ashuga amatha kukonzedwa kuchokera pazosakaniza zotsatirazi (za ma GI onse omwe ali ndi otsika):
- oat flakes;
- ufa wa oat;
- rye ufa;
- mazira, koma osapitirira amodzi, ena onse asinthidwe kokha ndi mapuloteni;
- kuphika ufa;
- mtedza;
- sinamoni
- kefir;
- mkaka.
Oatmeal makeke akhoza kukonzedwa kunyumba. Kuti muchite izi, pogaya oatmeal ndi ufa mu blender kapena grinder ya khofi.
Ma cookie a oatmeal sakhala otsika pamapindu a kudya oatmeal. Ma cookie oterowo amagwiritsidwa ntchito ngati zakudya zamagulu, kumakonzekeretsa ndi mapuloteni. Zonsezi zimachitika chifukwa cha kukwera msanga kwa thupi kuchokera ku zovuta zam'mimba zomwe zimapezeka mu oatmeal.
Ngati mungaganize zogula ma cookie a oatmeal opanda shuga m'malo ogulitsira, muyenera kudziwa zambiri. Choyamba, ma cookie a "chilengedwe" oatmeal amakhala ndi moyo wa alumali wosaposa masiku 30. Kachiwiri, muyenera kuyang'ana kwambiri kukhulupirika kwa phukusi, zinthu zabwino siziyenera kukhala ndi zolakwika ngati ma cookie osweka.
Musanagule ma cookie a oat a shuga, muyenera kudziwa bwino momwe amapezeka.
Maphikidwe a Oatmeal Cookie
Pali maphikidwe osiyanasiyana opanga ma cookie oatmeal a ashuga. Chomwe chimasiyanitsa ndi kuchepa kwa zosakaniza monga ufa wa tirigu.
Mu matenda a shuga, ndizoletsedwa kudya shuga, chifukwa chake mumatha kutsekemera makeke ndi zotsekemera, monga fructose kapena stevia. Amaloledwanso kugwiritsa ntchito uchi. Ndikofunikira kusankha chimango, mthethe ndi chipatso cha njuchi.
Kupatsa chiwindi kukomedwa kwapadera, mutha kuwonjezera mtedza kwa iwo. Ndipo zilibe kanthu kuti ndi chiyani - walnuts, mtedza wa paini, hazelnuts kapena ma almond. Onsewa ali ndi GI yotsika, pafupifupi 15 mayunitsi.
Ma cookie atatu adzafunika:
- oatmeal - 100 magalamu;
- mchere - pamsonga pa mpeni;
- zoyera dzira - 3 ma PC .;
- kuphika ufa - supuni 0,5;
- mafuta a masamba - supuni 1;
- madzi ozizira - supuni 3;
- fructose - supuni 0,5;
- sinamoni - posankha.
Pogaya theka oatmeal kukhala ufa mu blender kapena grinder ya khofi. Ngati palibe chikhumbo chovutitsa, ndiye kuti mutha kugwiritsa ntchito oatmeal. Sakanizani oat ufa ndi phala, ufa wophika, mchere ndi fructose.
Amenyani azungu palokha mpaka chithovu chobiriwira chikapangidwa, ndiye kuwonjezera madzi ndi masamba. Phatikizani zosakaniza zonse, sakanizani bwino, tsanulirani sinamoni (mosakakamiza) ndikusiya kwa mphindi 10 - 15 kuti mumatupa oatmeal.
Ndikulimbikitsidwa kuphika ma cookie mu mawonekedwe a silicone, chifukwa amamatirira kwambiri, kapena muyenera kuphimba pepala lokhazikika ndi mafuta. Kuphika mu uvuni wokhala ndi preheated ku 200 ° C kwa mphindi 20.
Mutha kuphika ma cookie oatmeal ndi ufa wa buckwheat. Pa Chinsinsi chotere muyenera:
- oatmeal - 100 magalamu;
- ufa wa buckwheat - magalamu 130;
- margarine wopanda mafuta - 50 magalamu;
- fructose - supuni 1;
- madzi oyeretsedwa - 300 ml;
- sinamoni - posankha.
Sakanizani oatmeal, ufa wa buckwheat, sinamoni ndi fructose. Mu chidebe china, sakanizani margarine mu madzi osamba. Ingolibweretsani ku kusasinthasintha kwamadzi.
Mu margarine, pang'onopang'ono gwiritsani ntchito mafuta osakaniza ndi oat, knead mpaka misa yambiri. Ufa wake uyenera kukhala wokulirapo komanso wolimba. Musanapangire ma cookie, nyowetsani manja m'madzi ozizira.
Kufalitsa ma cookie pa pepala lophika omwe adaphimbidwa kale ndi zikopa. Kuphika mu uvuni wokhala ndi preheated ku 200 ° C mpaka kutumphuka kwa bulauni, pafupifupi mphindi 20.
Zinsinsi za kuphika kwa matenda ashuga
Zonse zophika ndi shuga ziyenera kukonzedwa popanda kugwiritsa ntchito ufa wa tirigu. Zakudya zodziwika bwino kuchokera ku ufa wa rye wa odwala matenda ashuga omwe samakhudza kuwonjezeka kwa shuga m'magazi. Kutsitsa ufa wa rye kumakhala kothandiza kwambiri.
Kuchokera pamenepo mutha kuphika ma cookie, mkate ndi ma pie. Nthawi zambiri, mitundu ingapo ya ufa imagwiritsidwa ntchito maphikidwe, nthawi zambiri ma rye ndi oatmeal, ochepera nthawi zambiri. GI yawo imaposa kuchuluka kwa magawo makumi asanu.
Kuphika komwe kumaloledwa kwa matenda ashuga kumayenera kudya osaposa magalamu 100, makamaka m'mawa. Izi ndichifukwa choti ma carbohydrate amatha kuwonongeka ndi thupi pakuchita zolimbitsa thupi, zomwe zimachitika theka loyamba la tsiku.
Kugwiritsa ntchito mazira mu maphikidwe sikuyenera kukhala ochepa, osaposa amodzi, ena onse akulimbikitsidwa kuti asinthidwe kokha ndi mapuloteni. GI ya mapuloteni ndi ofanana ndi 0 PIECES, mu yolk 50 PIECES. Nyama ya nkhuku ili ndi cholesterol yambiri.
Malamulo oyambira kuphika kwa odwala matenda ashuga:
- osagwiritsa ntchito dzira limodzi;
- kuloleza oat, rye ndi ufa wa buckwheat;
- kudya tsiku lililonse zopangidwa ndi ufa mpaka magalamu 100;
- batala akhoza m'malo ndi mafuta otsika mafuta.
Tiyenera kudziwa kuti shuga amaloledwa kulowetsa uchi ndi mitundu yotere: buckwheat, mthethe, chestnut, laimu. Ma GI onse amachokera ku mayunitsi 50.
Mitundu yophikira ndimakongoletsedwa ndi zakudya, yomwe, ngati ikonzedwa bwino, ndizovomerezeka pa tebulo la anthu odwala matenda ashuga. Imakonzedwa popanda kuwonjezera shuga. Monga othandizira a gelling, agar-agar kapena pompopompo gelatin, yomwe makamaka imakhala ndi mapuloteni, itha kugwiritsidwa ntchito.
Kanemayo munkhaniyi akuwonetsa maphikidwe a ma cookie oatmeal a ashuga.
