Zakudya zopatsa chidwi zopezeka ndi anthu odwala matenda ashuga

Ngati mwapezeka kuti muli ndi matenda ashuga, musataye mtima - chithandizo choyenera ndikutsatira zoletsa zina zopatsa thanzi kumulola munthu kuti azikhala ndi moyo wonse.

Zosankhazo zingathe kuphatikiza mchere ndi maswiti opangidwa kuchokera kuzinthu zoyenera pulogalamu yazakudya.

Maphikidwe osiyanasiyana amathandizira pakukonzekera, kotero ayenera kulembedwa mu cookbook yanu.

Kuphika komwe kulibe vuto ndi matenda ashuga?

Pofuna kugula kuphika kwa fakitale, kuyenera kuphikidwa kunyumba. Njira yofunikira posankha zigawo zikuluzikulu zikhale GI - iyenera kukhala yotsika kwambiri mumtundu uliwonse kuti mbaleyo isapangitse kuchuluka kwa glycemia mukatha kudya.

Kuphika sikungavulaze mukamatsatira malamulo osavuta:

• mukamaphika chinthu choyenera kugwiritsidwa ntchito ndi anthu odwala matenda ashuga, ndibwino kuti musankhe tirigu, koma oat, rye, ufa wa barele;
• osagwiritsa ntchito mazira a nkhuku pakuphika (zinziri zitha kugwiritsidwa ntchito);
• batala amalimbikitsidwa kuti asinthidwe ndi margarine a mafuta ochepa.

Shuga mu maphikidwe aliwonse amasinthidwa ndi fructose. Ngati sichoncho, ndiye kuti wina wogwirizira shuga angachite.

Zinthu Zololedwa

Zosakaniza zazikulu zomwe zimapangira cookie iliyonse:

• shuga (wogwirizira);
• ufa (kapena phala);
• margarine.

Mndandanda wazinthu zofunika:

Maphikidwe a cookie

Maphikidwe a mchere amaphatikizira vanilla pang'ono. Komanso, kuti muthe kusiyanitsa kukoma ndikuwapatsa makeke onunkhira, mutha kuwonjezera zipatso za zipatso ndi ndiwozo.

Oatmeal

Pokonzekera makeke okoma komanso onunkhira, wopezekera adzafunika zigawo izi:

• madzi otentha (owiritsa) - chikho ½;
• flakes oat - 125 g;
• vanillin - 1-2 g;
• ufa (wosakakamizidwa) - 125 g;
• margarine - 1 tbsp;
• fructose ngati wokoma - 5 g.

Njira yophikira ndi yosavuta momwe ingathere:

1. Zikopa ziyenera kusakanikirana ndi ufa m'mbale yakuya.
2. Onjezani madzi pouma (akhoza kutenthetsedwa pang'ono musanatenthe).
3. Muziganiza mpaka yosalala.
4. Vanillin ndi fructose amawonjezeredwa pazomwe zimayambira mtanda.
5. Kubwereza mobwerezabwereza kumachitika.
6. Margarine amayenera kuwotchedwa, kuwonjezeredwa ku mtanda - wosakanikirana (siyani pang'ono kuti mafuta mumoto, pomwe kuphika kudzachitika).

Mabisiketi ang'onoang'ono amapangidwa kuchokera ku mtanda (supuni wamba kapena kakang'ono kakang'ono amagwiritsidwa ntchito pochita izi). Nthawi yophika mkate ili pafupifupi mphindi 25.

Ndi nthochi

Kuti tikonzekere mabisiketi okoma ndi onunkhira okhala ndi maziko, zipatsozo zimafunikira zigawo zotsatirazi zomwe zitha kugulidwa:

• madzi otentha (owiritsa) - chikho cha ½;
• nthochi kucha - ½ ma PC;
• flakes oat - 125 g;
• ufa (wosakakamizidwa) - 125 g;
• margarine - 1 tbsp;
• fructose ngati wokoma - 5 g.

Njira yophikira ndi yosavuta momwe ingathere:

1. Zikopa ziyenera kusakanikirana ndi ufa m'mbale yakuya.
2. Onjezani madzi pouma (akhoza kutenthetsedwa pang'ono musanatenthe).
3. Muziganiza mpaka yosalala.
4. Potsatira maziko a mayeso amawonjezerapo gawo lokoma - fructose.
5. Ndiye kuchokera ku nthochi muyenera kusenda.
6. Sakanizani mu mtanda.
7. Kubwerezedweratu.
8. Margarine amayenera kuwotchedwa, kuwonjezeredwa ku mtanda - wosakanikirana (siyani pang'ono kuti mafuta mumoto, pomwe kuphika kudzachitika).

Uvuniwo umakhazikitsidwa ndi kutentha kwa madigiri a 180, simungathe mafuta poto, koma kutseka ndi zojambulazo, kenako ndikupanga ma cookie. Siyani kuphika kwa mphindi 20-30.

Kuphatikizika kwa kaphikidwe ka nthochi mutha kuwonera mu kanema:

Ndi kanyumba tchizi

Kudya wokoma wokoma amapangidwa pogwiritsa ntchito tchizi tchizi ndi oatmeal.

Kuti mukwaniritse izi, mudzafunika kugula zotsatsa zotsalazo:

• oatmeal / ufa - 100 g;
• kanyumba tchizi 0-1.5% mafuta - ½ paketi kapena 120 g;
• apulo kapena nthochi puree - 70-80 g;
• flakes coconut - kukonkha.

Kuphika kumachitika motere:

1. Zipatso zosenda ndi ufa ziyenera kusakanikirana.
2. Onjezani tchizi tchizi.
3. Konzanso.
4. Ikani zotsatira zoyeserera mufiriji kwa mphindi 60.
5. Phimbani pepala kuphika ndi pepala lophika.
6. Ikani mtanda pogwiritsa ntchito supuni kuti apange makeke ogawika.

Kuphika osaposa mphindi 20 mu uvuni, wotentha mpaka madigiri 180. Mukatha kuphika, kuwaza makeke ndi masamba a coconut (osachulukana). Khalani ngati mchere.

Pa kefir

Monga maziko amadzimadzi ophika zakudya, mutha kugwiritsa ntchito kefir yamafuta ochepa.

Muyenera kugula zogulitsa izi, monga:

• kefir - 300 ml;
• flakes oat - 300 g;
• zoumba - 20 g.

Kuphika kumachitika motere:

1. Oatmeal ayenera kudzazidwa ndi kefir.
2. Siyani kwa ola limodzi mufiriji kapena chipinda chozizira.
3. Onjezani zoumba pang'ono pamunsi yoyambira, sakanizani.
4. Uvuni uyenera kukhazikitsidwa ndi kutentha kwa madigiri a 180.

Pepala lokhika kuphika lomwe lili ndi zonse zikusiyidwa mu uvuni kwa mphindi 25. Ngati mukufuna kutenga Krisimasi, ndiye kuti kutuluka kwa nthawi yayikulu muyenera kusiya ma cookie kwa mphindi zisanu. Tumikirani kuphika pambuyo pozizira kwathunthu.

Chinsinsi cha vidiyo yophika kefir:

Wophika pang'onopang'ono

Kuti muchepetse kapena kuwongolera ntchito yophika, amayi apanyumba amakono amagwiritsa ntchito zida zapakhomo ngati mphika.

Tengani zokonzekera makeke a oatmeal mudzafunika zotsatirazi:

• phala kapena oatmeal - 400 g;
• fructose - 20 g;
• dzira zinziri - ma PC 3. Mutha kugwiritsa ntchito kapu imodzi ya madzi wamba.

Ntchito yophika:

1. Pogaya masamba ndi blender kuti ikhale ufa.
2. Sakanizani ndi mazira a zinziri.
3. Onjezani fructose.

Phatikizani mbale ya multicooker ndi batala yaying'ono yosungunuka. Fomu yopanda kuphika mawonekedwe omwe akufunika, ayikeni mu mbale.

Njira yophika imachitika pansi pa chivindikiro chotsekedwa. Ndikulimbikitsidwa kukhazikitsa pulogalamu "Pie" kapena "Kuphika", ndipo nthawiyo ndi mphindi 25.

Zakudya zosaphika

Kutsatira zakudya zamagulu azakudya, kuphatikiza Ducane, mutha kusinthitsa menyu anu ndi mtundu wina wachilendo wa biscuit wopangidwa kuchokera ku oatmeal kapena phala - njira yosaphika yazakudya imasunga kuchuluka kwa zinthu zina zothandiza m'thupi.

Otsatirawa ayenera kupezeka monga zosakaniza zazikulu:

• oat flakes (kapena oats peeled) - 600 g;
• peel ya lalanje - 2 tsp;
• madzi - magalasi awiri.

Ntchito yophika:

1. Mafuta kapena ma flakes amayenera kuthiridwa ndi madzi ndikuyikaviikidwa.
2. Chinyezi chambiri chimaphatikizika chifukwa cha kuzimiririka.
3. Maziko a makeke amtsogolo akuwonjezeredwa peel lalanje.
4. Chilichonse chimasakanikirana bwino mpaka mtanda ndi wofanana.
5. Uvuniwo umatentha mpaka madigiri 40-50.
6. Mapepala ophika amaikidwa papepala lophika, osati mtanda wofanana.
7. Siyani ma cookie kuti aume kwa maola 8-10.
8. Kenako mutembenuzire ndikusiya nthawi yomweyo.

Muyeneranso kudya ma cookie osatetezeka - chifukwa chake tikulimbikitsidwa kupanga magawo ang'onoang'ono kuchokera ku mtanda. Kuti muwonjezere kukoma kokoma, mutha kuwonjezera fructose.

Chinsinsi china chazakudya zosaphika:

Kuchokera oatmeal ndi sinamoni

Khukhi imakhala ndi zokometsera zambiri ngati sinamoni yaying'ono imawonjezedwa pa mtanda.

Chinsinsi chosavuta chosavuta kunyumba:

• oat flakes - 150 g;
• madzi - ½ chikho;
• sinamoni - ½ tsp;
• okoma (posankha) - base fructose - 1 tsp.

Zosakaniza zonse zimasakanizidwa mpaka mtanda utapezeka. Kuphika kumachitika mu uvuni wamoto mpaka madigiri 180.

Chifukwa chake, maphikidwe okoma amatha kukonzedwa mosavuta kunyumba. Pogwiritsa ntchito zakudya zotsika-GI, zinthu zophika mkate zimaphatikizidwa muzakudya za munthu yemwe ali ndi matenda ashuga.