Momwe mungachotsere shuga ndi uchi?

Mukasintha shuga ndi uchi, kumbukirani kuti pamtunda wopitilira madigiri 40, zinthu zake zonse zofunikira zimatayika, ndiye ngati mukufuna uchi wa gingerbread kapena makeke chifukwa cha kukoma - zili ndi inu, koma kuyika tiyi kapena khofi kuti mukhale wathanzi komanso kuti muchiritse - ingosamutsani malonda ndi ndalama zowononga.

Yerekezerani kuti uchi ndi wokoma kwambiri kuposa theka, koma mawonekedwe ake ndi osiyana ndi ena. Mitundu yonse ya shuga imakhala ndi 95% ya chinthu chouma, pomwe theka ndi mpaka 80% amakhala glucose (mphesa.) Ndi fructose (zipatso s.), Omwe samalemetsa zikondamoyo mukakola.

Zinsinsi za uchi

Uchi umakhala ndi kuchuluka kwa magnesium, iron, calcium, phosphorous, mavitamini A, B1, B2, C, D ndi ena. Ma caloric omwe ali ndi uchi wamtundu uliwonse ndi pafupifupi 3300 kcal / kg, omwe ndi apamwamba kuposa zinthu zina zambiri. Kotala la uchi limakhala ndimadzi, chifukwa chake, pafupifupi zinthu zonse zomwe zimagwiritsidwa ntchito ndi madzi zimanyowa. Popewa izi, ndikofunikira kuchepetsa kuchuluka kwa madzi omwe amawonjezeredwa pa mtanda.

Uchi umaphimba kununkhira ndi kukoma kwa zinthu zina ndipo ndibwino osaziphatikiza ndi mikate yazipatso. Uchi sungatenthe kufikira kutentha kupitirira madigiri Celsius, apo ayi umataya zonse zofunikira.

Kukula kwa uchi kudzalowa m'malo mwa shuga

Kusintha shuga ndi uchi kuyenera kukhala mogwirizana ndi malamulo ena:

• Choyamba, ikani theka la shuga, mukatsimikiza kuti maphikidwe oterowo amakupondani, mutha kusintha kwina,
• msuzi wa uchi uyenera kuphika kwa mphindi 15 mpaka 20, chifukwa ndi wowonda kuposa mtanda wokhala ndi shuga,
• Kutentha kuyenera kuchepetsedwa ndi madigiri angapo kutiletsa kusintha kwa uchi,
• kupanga makeke ndi ma pie, muyenera kusintha kapu ya shuga ndi magawo atatu a chikho cha uchi, ndikuwonjezeranso ufa pang'ono kapena kuchepetsa kuchuluka kwa madzi ndi theka lagalasi kuti mtanda usasunthe.
• m'madambo, kupanikizana ndi kuchuluka kwa uchi ndi madzi zomwe sizimasinthidwa.

Zopatsa mphamvu za uchi ndi shuga

Uchi umakhala ndi zopatsa mphamvu zochuluka kuposa shuga, zomwe zitha kusinthidwa ndi zinthu zachilengedwe, koma zimangokhala ndi chithunzicho mokomera - thupi limadzaza mwachangu ndipo silifunikira kutsekemera.

Komanso, index ya glycemic ya uchi (55) ndi yotsika kuposa index ya shuga (61) ndi glucose (100, paramende yayikulu). GI ndi chizindikiro cha kuchuluka kwa insulin yotulutsidwa ndi kapamba, yemwe amachita ntchito ziwiri:

1. Kuchepa kwa shuga, kuchuluka kwa mafuta.
2. Kulepheretsa kusintha kwa mafuta omwe alipo m'magazi.

Ndi GI yapamwamba yomwe imatsogolera ku subsidence yowonjezera mapaundi. Chifukwa chake, kugwiritsa ntchito uchi kumakhala ndi zotsatira zabwino osati thanzi lanu lokha, komanso pa chithunzi chanu.

Kuphatikiza apo, chifukwa cha mtengo wake wamafuta, uchi sungapangitse kuti muzidya ma kilogalamu, zomwe zikutanthauza kuti malire omwe angakusangalatseni ndi masipuni ochepa patsiku. Kuchuluka kotero sikungakuvulazeni.

Onani vidiyoyi ngati shuga atha kulowa m'malo ndi uchi.

Ubwino wochotsa shuga ndi uchi

Ngakhale nthawi yathu ino isanakwane, anthu amadziwa za mphamvu zamatsenga zomwe uchi amachitcha ndipo amachitcha "kuchiritsa matenda onse." Zabwino za uchi sizikhala ndi GI yake yotsika.

• Mosiyana ndi "zopatsa mphamvu" za shuga, uchi umakhala ndi ma acid acid, mapuloteni, michere ndi mavitamini,
• ili ndi katundu wa antioxidant komanso antibacterial,
• amachepetsa chiopsezo cha caries
• ikagwiritsidwa ntchito ngati gawo la marinade, salola kuti cape itenthe ndi kumasula nyama zowononga,
• ochepa, samapangidwira odwala matenda ashuga, monga shuga.

Maphikidwe a uchi wa msuzi

Mukuphika, kuchotsa shuga ndi uchi sikumangokhala makeke amawu ndi ma muffins. Nawa zitsanzo zomwe zingasinthe ndikuwongolera menyu:

Uchi umafeŵetsa mtanda wachidule, motero pamafunika kuwonjezeka mufiriji kuti mugwire nawo ntchito. Nthawi yoyenera ndi maola ochepa, zingakhale bwino kusiya mtanda usiku.

Kuchokera kaphikidwe kakang'ono kwambiri mumatha kuphika makeke wamba kapena ophikira. Kuti mupange chomaliza, ikani chofufumitsa m'mizere yaying'ono pa pepala lophika, kudzoza mafuta uchi kuti uwoneke bwino, onjezerani mtedza wosaneneka.

• kapu yamadzi kapena Whey kulawa,
• makapu awiri ndi theka a ufa wa tirigu,
• kapu ya rye ufa
• supuni ya uchi
• uzitsine mchere
• yisiti
• mafuta a masamba.

Sungunulani yisiti mu Whey (madzi), onjezerani theka la kapu ya ufa wa tirigu, sakanizani bwino ndikulekerera kuti amwe kwa mphindi 15. Onjezani uchi, mchere, mafuta ndi ufa wa rye, sakani pang'onopang'ono, ndikuwonjezera ufa wonse wa tirigu mpaka mtanda ukhale wopanda phokoso ndikusiya kumamatira m'manja mwanu. Mafuta ndi mtanda ndi batala ndikusiyira theka la ola kapena ola.

Pindani mtanda mu makeke kapena mtundu wina uliwonse. Kuphika mu uvuni ku 150ºC mpaka kutumphuka kwamtengo wagolide.

• 2 mazira
• 2 makapu ufa wa tirigu
• 100 magalamu a margarine,
• theka kapu ya mkaka
• supuni zisanu ndi chimodzi za uchi
• mandimu
• zest zest
• kuphika ufa
• mchere
• cognac kulawa.

Sungunulani margarine, onjezerani mkaka ndi mazira, sakanizani mpaka osalala. Mchere, sakanizani ndi mandimu, zest ndi ufa wophika. Yambani kukondoweza, pang'onopang'ono kuwonjezera ufa mpaka mtanda ukhale zonona.

Thirani mtanda mu matini a muffin, musanadzole ndi mafuta. Kuphika mu uvuni ku madigiri 170 kwa theka la ora. Ngati mungafune, mutha kusakaniza mandimu otsala ndi uchi ndi kinyere ndikuthira makeke amkati ndi madzi.

Ngakhale uchi suyenera kupanga chipika cha charlotte, chitha kugwiritsidwa ntchito mwangwiro pakuvala saladi wazipatso. Kuti muchite izi, tengani zipatso ndi zipatso (maapulo, mapeyala, kiwi, mavwende, mapichesi, ma apricots, nthochi, zinanazi, malalanje oswedwa, sitiroberi, mabulosi abulu, mabulosi, mphesa, makangaza a makangaza ndi chilichonse chomwe mumaganiza chikauza), kuwaza ndi kusakaniza bwino. Mutha kuwonjezera zipatso zouma kapena mtedza ku kukoma kwanu. Nyani chifukwa chosakaniza ndi uchi. Komanso, kuti mumve kukoma kwapadera, mutha kugwiritsa ntchito mandimu, zakumwa, kirimu wokwapulidwa kapena yogati ndipo saladi wopepuka komanso wathanzi ndi wokonzeka!

Titha kunena kuti uchi ndi wabwino kuposa shuga, chifukwa:

• Imayang'anira magazi,
• amathandiza kulimbana ndi tizilombo toyambitsa matenda,
• osadzaza chiwindi,
• zimapangitsa kuti muchepetse kunenepa
• ndimalo achilengedwe mavitamini ndi mchere,
• amakulolani kuphika zokoma popanda shuga.

Gawani zomwe mwakumana nazo posinthanitsa ndi uchi ndi ndemanga. Komanso onerani kanema wonena za lingaliro la wazakudya pa ntchito ya uchi m'malo mwa shuga.

Keke ya Berry Cashew

ZOYENELA

• • • 1 tbsp. oatmeal
    • 1 tbsp cocoa
    • madzi ndi zamkati za lalanje 1 (chotsani mafilimu)
    • 7 masiku

• • 280 g mabokosi (2 tbsp.), Ankawaviika usiku
  • 3 tbsp. l wokondedwa
  • 1 tbsp. l mandimu
  • 3⁄4 Art. madzi
  • 2 tbsp. l mafuta a kokonati (kapena ma cashews ochulukirapo kapena madzi ochepera)
  • 1 tbsp. zipatso zilizonse (zatsopano kapena zachisanu)

KUSINTHA

1. Phimbani mawonekedwe owonekera ndi mainchesi pafupifupi 18 cm ndi filimu yomata (kotero kuti m'mphepete zimapachika).
2. Sakanizani zosakaniza zonse za keke mu blender.
3. Ikani mtanda pansi pa nkhungu ndikugawa wogawana.
4. Amenyani wosakanizidwa wophatikizira zitsulo zonse zofunikira kuti mudzazidwe, kupatula zipatso, mpaka kusasinthika, kosalala, kokhazikika. Onani kutsekemera.
5. Ikani zonona mu mbale, kusakaniza manja zipatsozo. Zidutswa zochepa kusiya zokongoletsera. Ngati mugwiritsa ntchito zipatso zouzika, choyamba zithandizireni kupaka madziwo ndikuwathira madzi owonjezera.
6. Ikani kumaliza kumaliza ndikugwirizananso pamunsi.
7. Ikani mufiriji usiku.

Zopatsa mphamvu

Chinthu choyamba chomwe anthu samvetsera akamawona zakudya ndi zopatsa mphamvu zopatsa mphamvu.

Uchi ndi chakudya champhamvu chamafuta, zomwe zimakhala ndi zopatsa mphamvu zomwe zimasiyanasiyana kutengera mitundu. Ambiri makilogalamu 300-350 pa magalamu zana. Mitundu "yopepuka" kwambiri ndi ya mthethe ndipo imapezeka panthawi ya maluwa (pafupifupi 300 kcal).

Mwachiwonekere, kudya uchi m'malo mokoma ndi kosatheka popanda kuwongolera, popeza njuchi yamtchiyi ndi yapamwamba kwambiri. Ngakhale ali wotsika mu chizindikiro ichi kwa shuga. Zopatsa mphamvu zama kilocalories 398 omaliza pa gramu zana limodzi.

Nthawi yomweyo, uchi amalowetsedwa mwachangu - shuga wosavuta wopanga mawonekedwe ake amalowetsedwa m'magazi popanda kuwonongeka ndi michere ya chakudya.

Kodi ndizotheka kusintha shuga ndi uchi pakudya? Inde, koma tsiku lililonse mlingo sayenera kupitilira supuni imodzi kapena ziwiri popanda pamwamba.

Malinga ndi malingaliro a bungwe la American Association of Cardiology, azimayi sayenera kumwa supuni zosaposa sikisi (100 kilocalories). Ndipo kwa amuna, mlingo wa tsiku ndi tsiku ndi zosowa zisanu ndi zinayi (ma kilogalamu 150). Malangizo omwewo atha kutsogozedwa ndikuyambitsidwa kwa mankhwala achilengedwe mu chakudya.

Zopatsa mphamvu zama calorie a supuni ndi 26 kilocalories (apa, kachiwiri, zonse zimatengera zosiyanasiyana). Shuga - 28-30 kcal.

Mlozera wa Glycemic

Mfundo yachiwiri yofunika ndi index ya glycemic. Kugwiritsa ntchito mankhwala a njuchi matenda ashuga kungakhale koopsa.

Chifukwa chake, tikulimbikitsidwa kuti mupeze malingaliro kuchokera kwa dokotala musanayambe mankhwala (chithandizo cha mankhwala wowerengeka). Kukhazikitsa mankhwala kuchipatala ngati chithandizo cha matenda sikuyenera.

GI yoposa 70 mayunitsi amayambitsa kuyankha msanga kwa insulin. Chifukwa chake, uchi umasankhidwa ndi shuga wochepa pakuphatikizika. Mumitundu yotereyi, pali magawo 19 a fructose GI, ndipo GI yathunthu, potengera glucose, ili pafupifupi magawo 50-70.

Ndi matenda a shuga, ndikothandiza:

• mitundu ya mthethe,
• zamatumbo zosiyanasiyana
• ndi milomo.

Poyerekeza ndi shuga ndi GI yake yofanana ndi 70, mankhwala azachipatala amapeza - zomwe zimakhala m'magazi mukamamwa zidzatsika.

Powonjezera ku tiyi

Kodi uchi ungawonjezeke ndi tiyi wotentha m'malo mwa shuga? Ndizodziwikiratu kwa iwo omwe amadziwa zinthu zachilengedwe za njuchi - izi sizingachitike.

Chowonadi ndi chakuti chimagwa mwachangu mothandizidwa ndi kutentha kwambiri, ndikutaya zinthu zake zamafuta. Ndipo amazigwiritsa ntchito nthawi zambiri ngati mankhwala othandizira omwe amathandizira bwino matenda oyamba ndi ma virus. Ndipo ndimazizira kuti ndikulimbikitsidwa kumwa tiyi wotentha.

Koma kale madigiri 40 mu mankhwala azachipatala ndikuwonongeka kwa kupanga kosakhazikika - maantibayotiki a chomera. Ndipo kutentha kwambiri kuposa madigiri 60, mphamvu zonse zochiritsa, kulawa, kununkhira zimatayika, mawonekedwe a kristalo amawonongeka.

Kuchiritsa, uchi amadyedwa ndi kuluma. Choyamba, tiyi wa zitsamba amamwa, kenako pakatha mphindi 15 mpaka 100 supuni ya tiyi wa tiyi imayamwa mkamwa. Kapenanso imagwiritsidwa ntchito theka la ola musanadye kapena kumwa tiyi.

Powonjezera ku Khofi

Okonda chakudya akufunsa ngati nkotheka kumwa khofi ndi uchi. Kuphatikiza chopangidwa cha njuchi kumapereka chakumwa choyambacho. Pali maphikidwe apadera omwe amatchuka ndi ma connoisseurs ophatikizira izi.

Koma khofi ndi uchi m'malo mwa shuga sungathe kumangidwe, chifukwa izi zimabweretsa kuphwanya kapangidwe kazinthu zopangidwa ndi njuchi ndikuwonongeka kwa kuchiritsa katundu. Zimasanduka lokoma wamba.

Kuphika ozizira

Koma kuphika kozizira, koyenera kutentha, ndizovomerezeka.

• kapu yamadzi ozizira
• mkaka wowiritsa wowiritsa,
• supuni ziwiri za khofi,
• 75 magalamu azakudya,
• kuchuluka kwa madzi otentha.

Poyamba, amapangidwa ndikuphika mpaka 40 digiri ya khofi. Kenako chakumwacho chimasakanizidwa ndi mankhwala opangidwa ndi njuchi ndi kapu yamadzi ozizira. Thirani mu magalasi amtali ndi ayezi ndi mkaka.

Chakumwa chake ndi chabwino komanso chosangalatsa kulawa, chimazizira bwino masiku otentha chilimwe. Ndi mafuta akuphatikiza zopatsa mphamvu zake.

Kuphatikiza pa kuphika

Shuga mukuphika akhoza kusinthidwa ndi uchi, koma apa mukuyenera kuganizira mtundu wa zomwe zaphikidwa.

Choyambitsa njuchi, ikagwiritsidwa ntchito molakwika, chimapangitsa mtanda:

• zokoma kwambiri
• chonyowa komanso chomata
• zolemetsa.

Chifukwa chake, ndikofunikira kusankha zoyenera molingana ndi mtundu wa mankhwala omwe agwiritsidwa ntchito (akhoza kukhala amadzimadzi kapena wandiweyani, olemba).

Kapu ya shuga ndi yofanana ndi gawo limodzi mwa magawo atatu a uchi womwe umakhala mchombo chimodzi.

Pambuyo polowetsa njuchi mu Chinsinsi, ndikofunikira kusintha kuchuluka kwa madzi ndi ufa. Pali njira ziwiri:

• kumwa madzi ochepa (mwachitsanzo, theka lagalasi m'malo atatu mwa uchi m'malo mwagalasi, ngati shuga),
• gwiritsani ntchito ufa wambiri.

Kuphika kumatenga nthawi yayitali, ndipo kutentha kumayenera kuchepetsedwa ndi madigiri khumi mpaka fifitini (mankhwalawo amayamba kufulumira).

Kusintha kulowererapo manyuchi

Pophika, mutha kulowetsa manyowa ndi uchi. Pachifukwa ichi, njuchi yopanga njuchi imayenera kukhala yopanda madzi - atsopano kapena osungunuka mumadzi osamba.

Si aliyense amene angakonde izi, chifukwa mbale amayamba kununkhiza uchi.

Chidziwitso: madzi a shuga ndi maziko a mankhwala opanga mankhwala.

Pali maphikidwe osiyanasiyana pokonzekera kwake zofunikira. Mwachitsanzo, amatengedwa:

• 300 magalamu a shuga granated
• Mamililita 150 amadzi
• gawo limodzi mwa magawo atatu a supuni ya citric acid.

Shuga akuyenda. Pambuyo pa madzi otentha ndi mawonekedwe a thovu, acid imayambitsidwa. Kuphika kumatha kwa mphindi 20-30 pansi pa chivindikiro. Manyuchi sikuuma m'firiji.

Pomaliza

Kusintha kapena shuga m'malo mwatsopano ndi mankhwala achilengedwe zimatengera cholinga chake. Ngati tikulankhula zochepetsa thupi, mutha kukana izi pazosankha, komanso maswiti ambiri.

Chisamaliro chapadera chikuyenera kutengedwa ndi anthu omwe ali ndi matenda ashuga. M'malo mwawo, njuchi yongoyenera mankhwala okha.

• kulimbitsa chitetezo chokwanira
• kusintha kagayidwe ngati mumamwa uchi pamimba yopanda kanthu,
• GI yotsika mumitundu yosankhidwa bwino.

• kusalolera,
• mlingo waukulu wosagwirizana ndi zakudya
• mwayi wopeza nsomba pamsika.

Gawani ulalo wothandizira pa tsamba ochezera: