Ma cookies a oatmeal a shuga

Ngati mwapezeka kuti muli ndi matenda ashuga, musaganize kuti tsopano moyo usiya kusewera ndi mitundu yokongola. Ino ndi nthawi yokha yomwe mutha kupeza zokonda zatsopano, maphikidwe, ndikuyesa maswiti a zakudya: makeke, makeke ndi mitundu ina ya zakudya. Matenda a shuga ndi gawo la thupi lomwe mutha kukhalamo bwinobwino popanda kukhalapo, kutsatira malamulo ochepa chabe.

Kusiyana pakati pa mitundu ya matenda ashuga

Ndi matenda ashuga, pali kusiyana kwinanso m'zakudya. Ndi matenda amtundu wa 1 shuga, mawonekedwewo amayenera kuwunika kuti pakhale shuga woyengedwa, kuchuluka kwake kwamtunduwu kumatha kukhala koopsa. Ndi thupi loonda la wodwala, ndizovomerezeka kugwiritsa ntchito shuga woyengedwa ndipo zakudya sizikhala zomangika, komabe komabe ndibwino kupatsa chidwi ndi fructose komanso kupanga kapena zotsekemera zachilengedwe.

Mtundu wachiwiri, odwala amakhala onenepa kwambiri ndipo ndikofunikira kuwunika nthawi zonse kuchuluka kwa shuga komwe umakwera kapena kugwa. Chifukwa chake, ndikofunikira kuyang'anitsitsa zakudya ndikusankha kuphika kwakunyumba, kuti mukhale otsimikiza kuti kapangidwe ka makeke ndi zakudya zina sizikhala ndi zoletsa.

Dipatimenti ya Zakudya Zakuwala

Ngati simuli wophika, koma mukufunabe kudzikondweretsa ndi ma cookie, mutha kupeza dipatimenti yonse ya anthu odwala matenda ashuga m'masitolo ang'onoang'ono ang'onoang'ono komanso m'masitolo akuluakulu, omwe nthawi zambiri amatchedwa "Zakudya Zazakudya". Mmenemo anthu omwe ali ndi zosowa zapakati pa zakudya mutha kupeza:

• Ma cookie a "Maria" kapena mabisiketi osatulutsa - amakhala ndi shuga wambiri, wopezeka m'magawo omwe amakhala ndi ma cookie, koma ali oyenera kwambiri mtundu wa 1 shuga, chifukwa ufa wa tirigu ulipo.
• Zosaphika Popanda mauthenga - phunzirani kapangidwe kake, ndipo pakalibe zina zowonjezera zitha kuyambitsidwa muzakudya zazing'ono.
• Kuphika kwakanthawi ndi manja anu ndiye keke yotetezeka kwambiri kwa odwala matenda ashuga a mitundu yonse iwiri, chifukwa mumakhala ndi chidaliro chonse pakuphatikizika ndipo mutha kuyilamulira, kusintha malinga ndi zomwe mukufuna.

Mukamasankha ma cookie ogulitsa, simuyenera kungophunzirapo, koma lingalirani za nthawi yomwe ntchito idzathe komanso zomwe zili ndi zoperewera, chifukwa kwa mitundu yachiwiri ya matenda ashuga muyenera kuwerengera mndandanda wazomwe mukuwonetsa. Pazinthu zophika kunyumba, mutha kugwiritsa ntchito pulogalamu yapadera pa smartphone yanu.

Zothandizira pa Ma cookie a shuga a Homemade

Mu matenda ashuga, muyenera kudziwa kuchuluka kwa mafuta ndipo mutha kusintha m'malo mwake ndi mafuta ochepa a calorie, chifukwa chake gwiritsani ntchito makeke.

Ndikwabwino kuti musatengeke ndi zotsekemera zopanga, chifukwa zimakhala ndi kutsata kwina ndipo nthawi zambiri zimayambitsa matenda otsegula m'mimba komanso kuwonda m'mimba. Stevia ndi fructose ndi cholowa m'malo mwa anthu wamba oyeretsedwa.

Ndikwabwino kupatula mazira a nkhuku kuti azipanga okha mbale, koma ngati chophika cha cookie chikuphatikiza izi, ndiye kuti zinziri zingagwiritsidwe ntchito.

Ufa wa tirigu woyamba ndi chinthu chopanda ntchito komanso choletsedwa kwa odwala matenda ashuga. Watsopano zoyera ufa ayenera m'malo ndi oat ndi rye, barele ndi buckwheat. Ma cookie opangidwa kuchokera ku oatmeal ndizosangalatsa kwambiri. Kugwiritsa ntchito ma cookie oatmeal ochokera ku malo ogulitsira ashuga sikovomerezeka. Mutha kuwonjezera nthangala za sesame, nthanga za maungu kapena mpendadzuwa.

M'madipatimenti apadera mutha kupeza chokoleti chokonzekera matenda ashuga - chitha kugwiritsidwanso ntchito pakuphika, koma moyenera.

Ndikusowa maswiti panthawi ya matenda ashuga, mutha kugwiritsa ntchito zipatso zouma: maapulo owuma obiriwira, mphesa zosapsa, zipatso, ma apricots owuma, koma! Ndikofunikira kwambiri kulingalira za index ya glycemic ndikugwiritsa ntchito zipatso zouma pang'ono. Kwa matenda a shuga a 2, ndibwino kufunsa dokotala.

Ma cookie akunyumba

Kwa ambiri omwe amayesa kuphika matenda ashuga kwa nthawi yoyamba, zitha kuwoneka ngati zatsopano komanso zopanda vuto, koma nthawi zambiri ndikamaliza ma cookie angapo malingaliro amakhala otere.

Popeza ma cookie omwe ali ndi matenda ashuga amatha kukhala ochepa kwambiri ndipo makamaka m'mawa, simuyenera kuphika gulu lankhondo lonse, ndikangosungidwa nthawi yayitali amatha kukomoka, kusakwiya kapena simungakonde. Kuti mupeze chidziwitso cha glycemic, wonani bwino zakudyazo ndikuwerengera zopatsa mphamvu zama cookies pa 100 magalamu.

Zofunika! Osagwiritsa ntchito uchi po kuphika pamoto wotentha kwambiri. Imataya katundu wake wofunika ndipo pambuyo poti ikhudzidwe ndi kutentha kwambiri imasandulika poizoni kapena, mwachangu, shuga.

Mabisiketi oyatsira airy ndi zipatso (102 kcal pa 100 g)

• Ufa wonse wa tirigu (kapena ufa wa wholemeal) - 100 g
• 4-5 zinziri kapena mazira awiri a nkhuku
• Kefir yopanda mafuta - 200 g
• Zapansi Zapansi Oat - 100 g
• Ndimu
• Kuphika ufa - 1 tsp.
• Stevia kapena fructose - 1 tbsp. l

1. Sakanizani zakudya zouma mumbale imodzi, onjezerani stevia kwa iwo.
2. Mbale ina, ponyani mazira ndi foloko, onjezani kefir, sakanizani ndi zinthu zowuma, sakanizani bwino.
3. Pukuta ndimuyo mu blender, ndikofunikira kugwiritsa ntchito zest ndi magawo okha - gawo loyera mu citruse ndilowawa kwambiri. Onjezani mandimu ku misa ndiku knead ndi spatula.
4. Kuphika ndi mugs mu uvuni wokhala ndi mafuta kwa pafupifupi mphindi 15 mpaka mpaka golide.

Ma cookie a Airy Light Citrus

Ma cookies a chinangwa (81 kcal pa 100 g)

• 4 agogo agogo
• Oat chinangwa - 3 tbsp. l
• Madzi a mandimu - 0,5 tsp.
• Stevia - 1 tsp.

1. Choyamba muyenera kupera chinangwa kukhala ufa.
2. Pambuyo whisk nkhuku imagwera ndi mandimu mpaka chofufumira chobiriwira.
3. Madzi a mandimu amatha kusinthidwa ndi mchere wina.
4. Mukakwapula, sakanizani pang'ono ndi ufa wa chinangwa ndi sweetener ndi spatula.
5. Ikani makeke ang'onoang'ono pachifuleti kapena chopondera ndi foloko ndikuyika mu uvuni woyaka.
6. Kuphika pa 150-160 madigiri 45-50 mphindi.

Tee oatmeal sesame cookies (129 kcal pa 100 g)

• Kefir yopanda mafuta - 50 ml
• Dzira La Chakudya - 1 pc.
• Sesame - 1 tbsp. l
• Mafuta oatmeal - 100 g.
• Kuphika ufa - 1 tbsp. l
• Stevia kapena fructose kuti mulawe

1. Sakanizani zosakaniza zowuma, onjezerani kefir ndi dzira.
2. Sakanizani misa yochulukirapo.
3. Mapeto, onjezani nthangala za sesame ndikuyamba kupanga makeke.
4. Fotokozerani ma cookie m'mizere pachikopa, kuphika madigiri 180 kwa mphindi 20.

Tiyi Sesame Oatmeal Cookies

Zofunika! Palibe maphikidwe omwe angatsimikizire kulolerana kwathunthu ndi thupi. Ndikofunikira kuphunzira momwe thupi lanu limagwirira ntchito, komanso kukweza kapena kutsitsa magazi - onse payekhapayekha. Maphikidwe - ma templates a chakudya chamagulu.

Ma cookies a Oatmeal

• Ground oatmeal - 70-75 g
• Fructose kapena Stevia kulawa
• Margarine Ochepera - 30 g
• Madzi - 45-55 g
• Zoumba - 30 g

Sungunulani margarine wopanda mafuta m'mapulogalamu osakira kapena osambira madzi, sakanizani ndi fructose ndi madzi kutentha kwa firiji. Onjezerani oatmeal. Ngati mungafune, mutha kuwonjezera zoumba zouphika kale. Pangani mipira yaying'ono kuchokera ku mtanda, kuphika pa rug ya teflon kapena zikopa kuti muziphika kutentha kwa madigiri a 180 kwa mphindi 20-25.

Oatmeal Raisin Cookies

Mabisiketi apulo

• Applesauce - 700 g
• Margarine Ochepera - 180 g
• Mazira - 4 ma PC.
• Zambiri Zapansi Oat - 75 g
• Coarse ufa - 70 g
• Kuphika ufa kapena koloko yosenda
• Wokoma aliyense wachilengedwe

Gawani mazira kukhala yolks ndi agologolo. Sakanizani yolks ndi ufa, margarine kutentha kwa chipinda, oatmeal, ndi ufa wophika. Pukuta misa ndi wokoma. Sakanizani mpaka yosalala powonjezera applesauce. Amenyani mapuloteni mpaka chithovu chobiriwira, pang'ono pang'onopang'ono mutsegule ndi misa ndi apulo, poyambitsa ndi spatula. Pazikopa, gawani unyinjiwo ndi wosanjikiza wa 1 centimeter ndikuphika madigiri 180. Mukadula m'mabwalo kapena ma rhombuses.

1. Zakudya zilizonse zokhala ndi matenda ashuga ndizoletsedwa.
2. Ma cookie amakhala okonzekera bwino pogwiritsa ntchito ufa wa wholemeal, nthawi zambiri ufa wa imvi. Tirigu woyengedwa wa matenda a shuga siabwino.
3. Batala imasinthidwa ndi margarine otsika mafuta.
4. Pewani woyengetsa, nzimbe, uchi kuchokera pakudya, m'malo mwake ndi fructose, manyuchi achilengedwe, stevia kapena zotsekemera zotulutsa.
5. Mazira a nkhuku amaloledwa ndi zinziri. Ngati mwaloledwa kudya nthochi, ndiye mukuphika mutha kuzigwiritsa ntchito, pamlingo wa dzira limodzi la nkhuku = theka la nthochi.
6. Zipatso zouma zimatha kudyedwa mosamala, makamaka zoumba zouma zouma zouma. Ndikofunikira kupatula zipatso zouma za zipatso, quince, mango ndi zina zonse zosowa. Mutha kuphika ma citruse anu kuchokera ku dzungu, koma muyenera kufunsa dokotala.
7. Chocolate chimatha kukhala odwala matenda ashuga komanso ochepa. Kugwiritsa ntchito chokoleti wamba ndi shuga kumakhala ndi zotsatirapo zosasangalatsa.
8. Ndikwabwino kudya ma cookie m'mawa ndi kefir ochepa kapena madzi. Kwa odwala matenda ashuga, ndibwino kuti musamwe tiyi kapena khofi ndimakoko.
9. Popeza kukhitchini yanu mumayang'anira machitidwe ndi kapangidwe kake, kuti mukhale kosavuta, mudzimangirira ndi Teflon kapena rug ya silicone, komanso molondola ndi kukula kwa khitchini.