Musaganize kuti zakudya za anthu odwala matenda ashuga sizikhala ndi zakudya zamitundu yambiri. Mutha kuphika nokha, koma muyenera kutsatira malamulo angapo ofunika, omwe kwakukulu ndi glycemic index (GI) yazogulitsa.
Pamaziko awa, zinthu zimasankhidwa pokonzekera zakudya zamafuta. Maffine amawonedwa kuti ndi makeke otchuka pakati pa odwala matenda ashuga - awa ndi makeke ang'onoang'ono omwe amatha kukhala ndikudzaza mkati, zipatso kapena tchizi cha kanyumba.
Pansipa pazikhala zosankhidwa zakupangira ma muffin, malinga ndi GI, kupatsidwa maphikidwe okoma komanso ofunikira kwambiri omwe sangakhudze shuga ya wodwala. Ndipo ndinaperekanso Chinsinsi cha tiyi wopanda zipatso, yemwe amayenda bwino ndi ma muffins.
Zopangira ma muffin ndi gi
Mafuta a glycemic ndi omwe amapangitsa kuti chakudya chizigwiritsidwa ntchito ngati agwiritsa ntchito shuga m'magazi, m'munsi mwake, ndizotetezeka kwa chakudya kwa wodwala.
Komanso, GI imatha kusintha chifukwa cha kusasinthasintha kwa mbale - izi zimakhudzana mwachindunji ndi zipatso. Mukawabweretsa kum mbatata yosenda, ndiye kuti chiwerengerocho chidzawonjezeka.
Zonsezi zimachitika chifukwa choti kusasinthika kotero "fiber" imatayika, yomwe imapangitsa kuti gawo la glucose lisalowe mwachangu m'magazi. Ichi ndichifukwa chake zipatso zamadzimadzi zilizonse ndizoletsedwa kwa odwala matenda ashuga, koma madzi a phwetekere ndi ovomerezeka mu 200 ml patsiku.
Mukamasankha malonda, muyenera kudziwa kugawa kwa GI, komwe kumawoneka motere:
- Mpaka 50 PIECES - zinthu zomwe zili zotetezeka kwathunthu kwa odwala matenda ashuga;
- Kufikira 70 PIECES - samapezeka pagome la wodwala;
- Kuyambira mayunitsi 70 ndi pamwambapa - pansi pa choletsedwa kwathunthu, amatha kuyambitsa hyperglycemia.
Zinthu zomwe zili ndi GI mpaka 50 PISCES zomwe zingagwiritsidwe ntchito kupanga ma muffins:
- Rye ufa;
- Oat ufa;
- Mazira
- Tchizi yopanda mafuta;
- Vanillin;
- Cinnamon
- Kuphika ufa.
Zipatso za muffin zipatso zimaloledwa kuchokera ku zipatso zambiri - maapulo, mapeyala, sitiroberi, mabulosi abulu, rasipiberi ndi sitiroberi.
Maphikidwe
Ndikofunika kudziwa kuti ma muffins opanda shuga amakonzedwa pogwiritsa ntchito tekinoloje imodzi ndi zida zofanana ndi ma muffin, chakudya chokha chophika ndi chachikulu, nthawi yophika imachulukitsidwa ndi pafupifupi maminiti khumi ndi asanu.
Keke la nthochi limakhala lotchuka kwambiri, koma ndi matenda ashuga, zipatso zoterezi zimatha kusokoneza wodwalayo. Chifukwa chake, kudzazako kuyenera kulowedwa ndi chipatso china chopatsa mpaka 50 mayunitsi.
Kuti mumveke makeke amkoma, muyenera kugwiritsa ntchito zotsekemera, mwachitsanzo, stevia, kapena kugwiritsa ntchito uchi pang'ono. Mu shuga, mitundu yotsatirayi imaloledwa - mthethe, linden ndi mgoza.
Mukutumiza ma muffins khumi muyenera:
- Oatmeal - 220 magalamu;
- Kuphika ufa - 5 magalamu;
- Dzira limodzi;
- Vanillin - 0 sachets;
- Mmodzi wokoma apulo;
- Lokoma - kulawa;
- Tchizi chamafuta ochepa - 50 magalamu;
- Mafuta opanga masamba - supuni ziwiri.
Menya dzira ndi zotsekemera mpaka chithovu chobiriwira chikapangidwa pogwiritsa ntchito chosakanizira kapena chosakanizira. Mu mbale ina, sakanizani ufa wosemedwa, ufa wophika ndi vanillin, onjezerani osakaniza ndi dzira. Sakanizani zonse bwino kuti pasapezeke zotupa.
Sendani apuloyo ndi kusenda ndikudula mu timphira tating'ono. Kenako phatikizani zosakaniza zonse zotsalazo ndikusesa mtanda. Ingoyikani theka la mtanda mumakola, chifukwa ma muffins amawuka nthawi yophika. Kuphika mu preheated mpaka 200 Ndi uvuni kwa mphindi 25 - 30.
Ngati mukufuna kuphika ma muffin ndikudzaza, ndiye ukadaulo sukusintha. Ndikofunikira kubweretsa chipatso chosankhidwa ku boma la mbatata yosenda ndikuyika pakati pa muffin.
Awa sindiwo maswiti okhawo opanda shuga omwe amaloledwa mu shuga. Zakudya za wodwalayo zimatha kukhala zosiyanasiyana ndi marmalade, zakudya, makeke komanso uchi.
Chachikulu ndikugwiritsa ntchito ufa wa oat kapena rye pakukonzekera osati kuwonjezera shuga.
Zina zomwe ndingachite kuti ndisinthe wodwala
Ma muffine opanda shuga amatha kutsukidwa osati ndi tiyi kapena khofi wamba, komanso ndi tangerine decoction wodziyimira pawokha. Kumwa koteroko sikukoma kokha, komanso thanzi. Chifukwa chake kuchuluka kwa matendawa omwe ali ndi matenda a shuga kumatha kuchiritsa thupi:
- Amawonjezera kukana kwa thupi kumatenda osiyanasiyana;
- Tontholetsani zamanjenje;
- Amachepetsa shuga.
Pa tiyi umodzi wapa tangerine, mufunika peel tangerine, yomwe imadulidwa mutizidutswa tating'ono ndikudzazidwa ndi 200 ml ya madzi otentha. Khazikitsani msuzi uyenera kukhala osachepera maminiti atatu.
Nyengo ikakhala kuti si ya mandarin, matumphu ayenera kusungidwa pasadakhale. Zouma kenako ndikuyika mu chopukutira kapena khofi chopukusira ndikukhala ufa. Kuti tikonzekere kutumikiridwa pamafunika supuni 1.5 za tangerine ufa. Ufa uyenera kukonzedwa nthawi yomweyo musanamwe tiyi.
Kanemayo munkhaniyi akuwonetsa chinsinsi cha mabulosi abuluu oatmeal.
