Kanyumba tchizi casserole wa mitundu yachiwiri ya ashuga

Cheketi chamafuta ochepa ndi chakudya chothandiza kwa matenda ashuga amitundu yonse.

Pazakudya zosiyanasiyana, mutha kupanga mbale za curd ndi mafinya osiyanasiyana.

Masamba, zipatso ndi mabulosi amakhuta thupi ndi mavitamini ndi mchere. Thandizani kukhala ndi thanzi labwino komanso thanzi.

Momwe kanyumba kanyumba amakhudzira shuga

Cottage tchizi ndi mkaka pulasitiki mkaka. Curd imapezeka pochotsa Whey kuchokera mkaka wokhathamira (yogati). Zotsatira zomwe zimakhala zopanda chakudya, zimakhala ndi mitundu yonse ya ma amino acid ofunikira. Mavitamini: A, D, B1, B2, PP, carotene. Mineral: calcium, phosphorous, sodium, magnesium, chitsulo. Cottage tchizi chili ndi calcium yambiri, kotero ngati pali zovuta zazikulu ndi impso ndi mafupa, ndiye kuti muyenera kuchepetsa kugwiritsa ntchito izi.

Kwa odwala matenda ashuga, zakudya zama calorie otsika zimalimbikitsidwa, kotero tchizi cha kanyumba chimayenera kusankhidwa mafuta ochepa - 1%. Mtengo wamafuta wotere wa mkaka ndi 80 kcal. Mapuloteni (pa 100 g) - 16 g, mafuta - 1 g, chakudya - 1.5 g. Kanyumba tchizi 1% ndizoyenera kuphika, kanyumba tchizi casseroles. Komanso kuphatikizidwa muzakudya za mtundu 1 komanso matenda ashuga a 2.

GI ya kanyumba tchizi ndi yotsika, lofanana ndi PISCES 30, zomwe zimachotsa kuchuluka kwadzidzidzi mu shuga, chifukwa chake zimatha kudyedwa ndi shuga popanda mantha.

Muyenera kusankha chinthu chatsopano chomwe sichinizire chisanu. Ndikulimbikitsidwa kugwiritsa ntchito kanyumba tchizi katatu pa sabata, mpaka 200 g patsiku.

Mukamaphika tchizi casseroles, muyenera kutsatira malamulo osavuta awa:

• gwiritsani ntchito zotsekemera (stevia ndi yabwino kwa odwala matenda ashuga),
• osagwiritsa semolina kapena ufa woyera,
• osayika zipatso zouma mu casserole (ali ndi GI yayitali),
• osamawonjezera mafuta (matumba ophika mafuta okha, mbale yama multicooker),
• tchizi tchizi cha mafuta 1% chiyenera kugwiritsidwa ntchito.

Malangizo ophikira:

• osafunikira kuyika uchi mu casserole mukamaphika (atentha kwambiri 50 ° C, michere yambiri imatayika),
• ndibwino kuwonjezera zipatso, zipatso, masamba ku kanyumba tchizi pambuyo pake pokonzekera komanso mwatsopano (kusunga zabwino za zinthu izi),
• tikulimbikitsidwa kusintha mazira a nkhuku ndi zinziri,
• gwiritsani ntchito mafupa a silicone mu uvuni (safuna mafuta),
• pera mtedza ndi kuwaza ndi casserole mukatha kuphika (simukuyenera kuwonjezera mukaphika),
• lolani kuti mbaleyo izizirala musanadule (apo ayi idzasowa).

Kanyumba tchizi casserole imaphika uvuni, wophika pang'onopang'ono komanso wowiritsa kawiri. Ma microwave sagwiritsidwa ntchito muzakudya zopatsa thanzi, chifukwa chake, ndi matenda ashuga, ndikosafunanso kuti mugwiritse ntchito. Uvuniwo umatenthedwa mpaka 180 ° C, nthawi yophika ndi mphindi 30 mpaka 40. Wophika pang'onopang'ono, mbale yophika imayikidwa mu "Kuphika". Wophika ma boiler awiri, casserole imaphika kwa mphindi 30.

Nthambi casserole

Kuti mankhwala a curd azikhala osavuta kudutsa m'mimba, muyenera kuwonjezera CHIKWANGWANI ku casserole, i.e. chinangwa. Kuphatikiza apo, mbale yotereyi imathandizira kukomoka.

• kanyumba tchizi 1% - 200 g.,
• mazira zinziri (4-5 ma PC.),
• chinangwa - 1 tbsp. l.,
• wowawasa kirimu 10% - 2 tbsp. l.,
• ufa stevia kumapeto kwa mpeni (kulawa, chifukwa cha kutsekemera).

Sakanizani chilichonse, chokonzekera. M'malo mwa kirimu wowawasa, mutha kugwiritsa ntchito kefir 1%.

Chocolate casserole

• kanyumba tchizi 1% - 500 g.,
• cocoa ufa - 2 tbsp. l.,
• Mazira anayi kapena mazira zinziri
• mkaka 2.5% - 150 ml.,
• stevia (ufa),
• ufa wonse wa tirigu - 1 tbsp. l

Pamene casserole yakonzeka - kuwaza ndi mtedza pamwamba kapena kuwonjezera zipatso, zipatso (zololedwa shuga). Pafupifupi aliyense amatha kudya zipatso kwa odwala matenda ashuga; ali ndi GI yotsika. Nthochi ndizochepa kapena sizimapatula zipatso. Maapulo okoma, mphesa - ndi chisamaliro. Mu shuga, ndizopindulitsa kwambiri kudya zipatso zatsopano (munthawi yake).

Cinnamon Apple Casserole

Kuti mukonze mbale, tengani maapulo okoma ndi wowawasa. Zipatso zimadulidwa kukhala magawo kapena grated. Mutha kuphika kapena kuyika mwatsopano mu mbale yomalizidwa. M'dzinja, Antonovka ndi wabwino.

• kanyumba tchizi 1% - 200 g.,
• mazira a nkhuku - 2 ma PC.,
• kefir - 2 tbsp. l
• maapulo
• sinamoni.

Azungu achizungu amamenyedwa padera ndikuphatikizidwa ndi tchizi tchizi. Kenako yolks ndi sinamoni akuwonjezeredwa. Pazokoma zowonjezera, gwiritsani ntchito stevia. Uchi umayikidwa mu mbale yophika kale.

Casserole ndi Yerusalemu artichoke ndi zitsamba zatsopano

Jerusalem artichoke (peyala yodothi) imakhala ndi inulin, mkati mwa kuvunda komwe kumapangidwa ndi fructose. Inulin ilibe chochita ndi insulin. Giuli wa ku Yerusalemu artichoke ndi wotsika kuposa mbatata. Ndipo kulawa peyala ya dothi kumakhala kokoma. Kukonzekera kanyumba tchizi casseroles, kabichi tubers, kusakaniza ndi kanyumba tchizi. Ikani kuphika. Dulani zitsamba zatsopano: parsley, katsabola, cilantro, anyezi wobiriwira (kuwaza casserole ndi zitsamba mutaphika).

• kanyumba tchizi 1% - 200 g.,
• Yerusalemu artichoke
• amadyera atsopano.

Mutha kuthira casserole ndi mafuta ochepa wowawasa zonona. Onjezani mchere ndi zonunkhira kuti mulawe. Mbaleyi imayendera bwino letesi.

Dzungu casserole ndi zukini

Dzungu lili ndi carotene zambiri, zabwino mawonedwe. Chowala komanso chowala kwambiri ndi mtundu wa lalanje pamasamba, mavitamini ambiri mum. Dzungu ndi sikwashi ndi grated ndi kusakaniza kanyumba tchizi ndi mazira. Kusakaniza kumayikidwa kuphika. Ngati ndi kotheka, onjezerani zonunkhira mu mbale: turmeric, nutmeg yapansi. M'malo mwa zukini, mutha kuwonjezera zukini, squash.

• kanyumba tchizi 1% - 200 g.,
• masamba ophika
• 2 mazira a nkhuku
• zonunkhira ndi mchere kulawa.

Supuni ya zonona wowawasa wowonjezera umawonjezeredwa ku mbale yomalizidwa.

Classic Curd Casserole

Konzani ngati tingachipeze powerenga kanyumba tchizi casserole. M'malo mwa shuga ochita kupanga okha omwe amawonjezeredwa m'malo mwa shuga. Fructose, sorbitol, ndi erythrin amagwiritsidwanso ntchito. Chabwino komanso chachilengedwe koposa shuga m'malo mwa odwala matenda ashuga ndi stevia. Zowonjezera zochokera ku mbewuyi sizikhala ndi mankhwala azitsamba azitsamba. Mutha kuyika supuni ya tiyi wa uchi wapamwamba kwambiri (pamene mbaleyo yakonzeka ndipo itapola pang'ono). Semolina m'malo mwake ndi supuni ya ufa wonse-tirigu ndi chinangwa. Zinthu zamkaka ndi mkaka, kuphatikiza tchizi cha kanyumba, zimagwiritsidwa ntchito ndi mafuta ochepa. Mafuta sawonjezeredwa.

• kanyumba tchizi 1%,
• mazira a nkhuku kapena zinziri (dzira limodzi la nkhuku kapena mazira awiri atatu a zinziri pa magalamu 100 a tchizi),
• kefir (150 ml pa 500 g ya kanyumba tchizi),
• mafuta wowawasa wowawasa 10% (1 tbsp.spoon pa 100 g),
• okometsa (piritsi limodzi lofanana ndi supuni 1 ya shuga),
• ufa wonse wa tirigu (supuni 1 pa 100 g),
• chinangwa (supuni 1 pa 100 g).

Ready casserole imakongoletsedwa ndi yamatcheri, magawo a lalanje, mandarin, mphesa, pomelo.

Berry casserole

Zipatso zimayenda bwino ndi tchizi tchizi. Kuti casserole ikhale yosakoma komanso thanzi, muyenera kudya zipatso popanda kuchitira kutentha. Zipatso zatsopano zimatsukidwa, kuzikuta ndi kupanikizana "amoyo". Ngati mankhwalawa wowawasa agwiritsidwa ntchito, ufa wa stevia kapena uchi umawonjezeredwa kuti ndiwozi. Pambuyo casserole atakonzeka - madzi ndi yophika mabulosi odzola. Mutha kugwiritsa ntchito zipatso zouma zatsopano. Ndi masiku ozizira kwambiri komanso kutalika kwa nthawi, nawonso ali ndi mavitamini ambiri.

• kanyumba tchizi 1% - 200 g.,
• ufa wonse wa tirigu - 2 tbsp. l.,
• kefir kapena kirimu wowawasa - 2 tbsp. l.,
• zipatso (buliberries, sitiroberi, mabulosi abulu, sitiroberi, lingonberry, cranberries, currants, gooseberries ndi ena).

Mumatcheri ndi ma cherries, mafupawo amachotsedweratu kapena zipatso zonse zimagwiritsidwa ntchito.

Cottage tchizi casseroles ndi zipatso, zipatso, ndiwo zamasamba, zitsamba, komanso kuwonjezera kwa chinangwa ndizabwino kwambiri komanso zimathandizira kusintha mkhalidwe wa matenda ashuga.