Zikondamoyo za anthu odwala matenda ashuga - zopatsa thanzi komanso zabwino

Ndi matenda a endocrine monga matenda a shuga, ndikofunikira kuyang'anitsitsa shuga wamagazi, cholesterol ndi kuthamanga kwa magazi. Pachifukwa ichi, samangogwiritsa ntchito mankhwala osokoneza bongo, komanso amatsata zakudya. Ngati mukufuna kudzisamalira ku chinthu chokoma, mutha kuphika zikondamoyo popanda shuga. Amasiyananso menyu ndikubweretsa zolemba zatsopano kwa iwo.

Mitundu ya ufa wa rye

Rye keke ndi chitsanzo chabwino chokoma ndi chopatsa thanzi ry. Kugwiritsa ntchito ufa wa rye pakuphika kwakunyumba ndizochepa kwambiri kuposa ufa wa tirigu, ngakhale pachabe - izi Chinsinsi zimatsimikizira izi. Ubwino wa ufa wa rye kuposa tirigu ndikuti uli ndi mavitamini ambiri komanso mapuloteni, komanso amatha kuchotsa mchere, poizoni ndi poizoni m'thupi.

Ufa wa tirigu umagwiritsidwa ntchito pafupipafupi, makamaka mu mtanda wa yisiti, chifukwa cha zomwe zili ndi gluteni mkati mwake, zomwe zimapangitsa mtanda kukhala wokulirapo komanso wolimba. Chifukwa yisiti ndiwopweteketsa (onani

"Chofufumitsa chofufumitsa kapena mkate wopulula", ndiye kuti palibe chifukwa chokonzekera mayeso.

Ndipo m'maphikidwe wamba, ufa wa rye ndiwophatikizira wodabwitsa, chifukwa chinsinsi cha rye ichi chimatitsimikizira.

Chinsinsi cha ufa wa rye

rye ufa - 250 g
mkaka - 200 ml
dzira -1 pc.,
shuga - 100 g
uchi - 2 tbsp.,
zoumba - 1 ochepa,
apulo - 1 pc.,
soda - 2 tsp,
uzitsine mchere
0,5 tsp ginger wodula bwino, mabuluni, sinamoni, coriander, nutmeg,
ochepa mtedza (kapena mbewu, nthangala za sesame).

Menyani dzira ndi shuga, kenako kuwonjezera uchi ndi zonunkhira zonse ndikusakaniza bwino.
Onjezerani mkaka, sakanizani kachiwiri, ndiye kuthira ufa ndi koloko. Ufa wake uyenera kukhala wowawasa wowawasa zonona, kuti mutha kusintha ufa wambiri mbali iliyonse.
Onjezani pa mtanda chifukwa cha apulo, kudula mutizidutswa tating'ono, timinyeto totsukidwa komanso tothira, mtedza kapena mbewu (ndinasakanikirana ndi njere za mpendadzuwa ndi nthangala za sesame).
Timafalitsa mtanda kukhala nkhungu (ndili ndi mainchesi 19 cm) ndikuphika pa 180 C kwa mphindi 40 mpaka kuphika.

Mutha kugwiritsa ntchito matini a muffin kapena tini limodzi lalikulu la muffin ndikuphika keke ngati muffin, zilibe kanthu.

Ndimagwiritsa ntchito ufa wa rye pafupipafupi (onani "ufa wa Coarse"), koma ngati ndikugwiritsa ntchito ufa wamba wa rye ndimangowonjezera 1/4 ya buku lake la chinangwa (onani "Ubwino wa chinangwa") - amathandizira kuphika kwake ndikuchepetsa zomwe amapatsa calorie . Komanso mu Chinsinsi ichi ndizotheka kuchepetsa kuchuluka kwa shuga ndikuchepetsa zonse zopatsa keke.

Zimakhala zonunkhira komanso zokoma kwambiri, chifukwa cha zonunkhira ndi uchi, mkate wa rye, zomwe zimatikumbutsa za apulo ndikutchetcha kuchokera ku ufa wa rye - onani "Honey ndikutcheka maapulo." Zakudya zake za kalori zokwanira sizokwanira kwambiri, zosakaniza zonse ndizothandiza komanso zosavuta, kekeyo ilibe mafuta, imachitidwa mophweka komanso mwachangu - zonse zomwe zimafunikira paphikidwe lazakudya labwino komanso mkazi wabwino nthawi yomweyo.

Zophikira zina kuchokera ku ufa wa rye:

"Mkate wopanda mkate wopanda nyumba",

"Kefir buns",

"Rye makeke ndi tchizi tchizi"

Kulakalaka ndi kukhala wathanzi! Siyani ndemanga zanu - mayankho ndikofunikira kwambiri!

Wodzipereka, Lena Radova

17 Zakudya zazing'ono zakonzedwa ndi MAXIMUM m'mphindi 7

Kodi mumakonda maswiti ndi ufa, koma onetsetsani chithunzi chanu? Gwiritsani ntchito nyimbo yanga

"Maphikidwe 17 a Mikate Yophika" a amayi omwe amapulumutsa nthawi omwe akufuna kudya ndikuchepetsa ... Sangalalani!

Gawani nkhaniyi pagulu. maukonde:

Zomwe muyenera kuphika kuchokera ku ufa wa rye?

Rye ufa umakhala ndi gluten yambiri, zomwe zimapangitsa kuti zitheke mkate wopanda pake wamdima, womwe ndi nosy komanso wandiweyani kuposa tirigu.

Kununkhira kwakukulu kwa ufa ndi mawonekedwe ake amitundu amapanga zinthu kuchokera pamenepo.

Sikuti mkate wophika mkate womwe nthawi zambiri umaphikidwa kuchokera ku ufa wa rye, koma makeke osiyanasiyana, masikono, ma pie, ndi makeke amawonjezeredwa pamtanda wa makeke ndi masikono a biscuit chifukwa cha fungo ndi mtundu.

Beer Oat Rye Uchi Makeke
Ma cookie a Ginger

Ma makeke a ufa wa rye amakhala onenepa komanso omata, motero amawayika tirigu kapena ufa wa oat kuti apangitse mtanda kukhala “wosavuta”. Chinsinsi ichi chakale chimagwiritsa ntchito mitundu itatu ya ufa, komanso mowa wokhathamira wakuda ndi uchi womwewo.

Mufunika: - 90 magalamu a ufa wa rye, - 90 magalamu a ufa wa tirigu, - magalamu 180 a oatmeal, - magalamu 10 a yisiti wowuma, - 1 1 supuni yamchere, - supuni 1 yamadzi amtundu wamchere wa zipatso, - 1 ½ supuni ya mafuta a mpendadzuwa, - 300 ml ya madzi ofunda, - 450 ml ya mowa wakuda.

Pogaya oatmeal mu blender kukhala ufa wosakanikira.

Mbale yayikulu muphatikizire mitundu yonse iwiri ya ufa ndi ma flakes pansi, yisiti ndi mchere. Mu chotengera, sakanizani madzi, uchi ndi mafuta a mpendadzuwa. Phatikizani zosakaniza zamadzimadzi ndi zouma, onjezerani mowa ndikuwaza mtanda bwino. Phimbani ndi thaulo yonyowa ndikusiya pamalo otentha kwa ola limodzi. Pamene osakaniza ayamba kuwira ndikuwuka, mtanda amakhala wokonzeka.

Finyani makeke ngati zikondamoyo mumafuta otentha, otakata, olemera, abwino. Tumikirani otentha ndi kirimu wowawasa kapena kupanikizana.

Rye ufa umapatsa chiwindi ichi zipatso zapadera zomwe mudzayamikiradi. Mufunika:

- 1 chikho cha batala wofewa, - ½ chikho cha shuga wabwino, - 1 dzira la nkhuku, - 1 chikho cha ufa wa rye, - 1 chikho cha ufa wa tirigu, - supuni 1 ya ginger wodula pansi: - supuni 1 ya sinamoni, - - supuni ziwiri za ufa ophika: - Supuni zitatu za shuga wopaka. Menyani batala ndi shuga wabwino mpaka mwayera. Onjezani dzira ndikumapitilizabe kumenya. Sanjani mitundu yonse iwiri ya ufa ndi zonunkhira zowuma. Pang'onopang'ono sakanizani zosakaniza ndi mafuta a dzira, osawonjezera chikho ¼ cha zosuma zowuma nthawi. Pang'ono pang'ono fumbi lomwe limagwira ntchito ndi ufa wa tirigu ndikuchepetsa mtanda mopepuka. Sonkhanitsani mu mpira ndikukulunga ndi filimu yokakamira, tumizani ku firiji kwa ola limodzi mpaka masiku awiri. Mtanda wotere ungagonere mufiriji komanso nthawi yayitali, mpaka mwezi umodzi.

Preheat uvuni mpaka 180 ° C. Pindani mtanda womaliza kukhala mainchesi wokulirapo. Pogwiritsa ntchito zodulira zapadera za cookie, dulani ma cookie. Ikani pa pepala lophika lomwe limaphimbidwa ndi zikopa ndi zakudya ndi kuwaza ndi shuga wamkulu. Kuphika mpaka bulauni bulauni kwa mphindi 10. Lolani kuziziritsa ndi kutumiza kapena kusunga mu chidebe cha mpweya.

Zomwe muyenera kuphika kuchokera ku ufa wa rye?

Zinsinsi zochepa pakupanga zikondamoyo

Ndikofunika kukhutitsa ufa ndi okosijeni: ndikofunikira kuwusefa, makamaka kawiri.
Mawonekedwe olondola a mtanda uyenera kukhala wofanana ndi zonona wowonda, ukayikidwa poto wokazinga suyenera kufalikira kwambiri.
Ndikwabwino kuphika mu skillet yotenthetsedwa bwino, ndiye kuti zikondamoyo zimagwira nthawi yomweyo ndikulemera.
Musanayike mtanda mu poto, muyenera kupatula nthawi kuti mupumule, kotero kuti zinthu zonse ndizogwirizana.

Kefir wofunda pang'ono amapangitsa zikondamoyo kukhala zazikulu komanso zokoma momwe zingathekere. Soda, kusungunuka m'madzi ozizira, sikugwira ntchito mokwanira, zomwe zikutanthauza kuti unyinjiwo udzakulirakulira ndikuyamba kuperewera.

Fritters akhoza kuphika pa kefir kapena yogati, aliyense amasankha chinsinsi pawokha, malinga ndi zomwe amakonda. Zingakhale zosangalatsa ngati anthu sanayeserere pakuphika, ndipo sangophika zikondamoyo: kuti dzino lotsekemera, chisankho chowonjezera shuga, zipatso zouma, maapulo, yamatcheri, ufa wa cocoa, kwa iwo omwe alibe chidwi ndi maswiti - anyezi wobiriwira, nyama, katsabola. Mwambiri, ufa wa tirigu umawonjezeredwa, koma ukhoza kukonzedwa, mwachitsanzo, kuchokera ku rye kapena zina.

Chinsinsi chosavuta cha zikondamoyo zobiriwira pa kefir

kefir (zamafuta sizofunikira) - 300 gr.,
dzira - chidutswa chimodzi,
mafuta masamba - 2 tbsp. l.,
shuga wonunkhira - 3 tbsp. l.,
mchere - uzitsine.,
ufa - 200 gr.,
soda - 2 zikhomo.

Gawo loyamba ndikumenya dzira ndi kefir (kukwapula ndi mphanda ndikokwanira), ndiye kuthira mchere ndi shuga ndi mchere. Kudzera ndi sini yocheperako yomwe timayambitsa ufa, timayang'anira kuwonongeka kwa batani, iyenera kukhala yofanana ndi zonona wowawasa. Onjezani mafuta ndikuyanjanitsanso zinthuzo ndi supuni.

Ngakhale kuti mtanda umaphiriridwa, ikani poto pamoto wamphamvu, kuwadzoza mafuta ndi mafuta (nthawi 1 yokwanira kuphika fritters onse pa kefir). Tsopano timachepetsa moto ndikuyika zigawo zazing'onoting'ono za mafinya. Chonde dziwani kuti mtanda sungathe kufalikira ndikutsukidwa, kuchulukitsa kosafunikira, komwe kumakhala koopsa kwa zikondamoyo. Kenako kuphimba ndi chivindikiro ndikudikirira mpaka mabowo awonekere pamwamba pa zikondamoyo, ndikutembenuza mosamala zikondamoyo mbali inayo, mwachangu mpaka kuphika.

Tizilombo topaka thukuta popanda kugwiritsa ntchito mazira

kefir - 200 magalamu,
mchere - 1/4 tbsp. l.,
soda - mapini awiri,
shuga wonenepa - 1 tbsp. l.,
ufa wa tirigu - 130 gr.,
mafuta masamba - 1 tbsp. l

Msuzi ndi shuga ndi mchere zimamizidwa mu kefir pang'ono pang'ono. Sungani ufawo mumadzimadzi, phatikizani zinthuzo ndikuthira mafuta a masamba. Patsani mtanda pang'ono kuti mupumule, kenako ndikuphika zikondamoyo kwa mphindi zingapo kuchokera mbali iliyonse (potoyo ikhale yotentha). Konzani mbale yomalizira ndi kirimu wowawasa ndikusangalala.

Zikani zikondamoyo mu uvuni

Fritters mu uvuni amaphika popanda kuwonjezera mafuta, chifukwa sakhala okwanira pama calorie. Zothandiza kwa iwo omwe ali onenepa komanso kuchuluka kwa zopatsa mphamvu zomwe zili mundawo ndizofunikira.

kefir - 200 ml,
shuga - 2 tbsp. l.,
dzira la nkhuku - 1 pc.,
ufa - 130 - 200 gr. (kuchuluka kwake kumatengera mafuta a kefir),
kuphika ufa - 0,5 tbsp. l.,
mchere - 1/4 tbsp. l

Menyani ndi kefir, shuga, dzira la nkhuku ndi mchere ndi foloko. Kenako, sulani ufa, ndi kuwonjezera ufa wophikira. Tikuphatikiza youma zosakaniza ndi kefir osakaniza, kutsika kwa mtanda kuyenera kukhala kotsukidwa kuposa momwe tingachipeze powerenga, ndibwino kungopita pang'ono ndi ufa, osati mosemphanitsa. Timayatsa uvuni kuti tisenthe mpaka madigiri 200, ndipo munthawiyi timaphimba pepala lophika ndi zikopa ndikuyika zikondamoyo zam'tsogolo m'magawo. Kuphika mpaka mawonekedwe.

Lingaliro la akatswiri azakudya pazokhudza zikondamoyo pa kefir

Nutritionists amati kefir zikondamoyo zochuluka zimakhala zotetezeka ndipo sizingawononge chiwerengerochi, koma zidutswa zopitilira 5 sizilimbikitsidwa patsiku. Zakudya izi ndizothandiza kwa anthu omwe ali ndi vuto la kusowa kwamafuta a nyama mthupi. Mabakiteriya opindulitsa omwe ali mu kefir amasungabe katundu wawo nthawi yothira kutentha, ndiye kuti mbaleyo sikhala yokoma komanso yotetezeka kokha, komanso thanzi. Mutha kupatsa kefir fritters mopanda mantha kwa ana ang'ono, koma zoona, mkati mwa zovomerezeka (ma PC 1-2.), Chifukwa chakuti mbaleyo idakali yachonde, simuyenera kulemetsa kwambiri m'mimba. Kodi zikondamoyo zobiriwira zili ndi chiyani:

Mafuta mavitamini sungunuka.
Cholesterol.
Agologolo.
Tsatani zinthu.
Zakudya zomanga thupi.
Zakudya zamasamba, nyama.

Kutengera pamndandanda womwe uli pamwambapa, mfundo yake ndi iyi: kwa anthu omwe ali ndi matenda a kapamba, chiwindi, m'mimba, komanso matenda a shuga, atherossteosis, ndibwino kukana kugwiritsa ntchito fritters.

Malinga ndi akatswiri azakudya, kefir fritters amayenera kuphika kokha ndi mafuta oyeretsedwa, chifukwa osakhudzidwa pomwe amawotchera, amatulutsa ma carcinogens, omwe ndi owopsa kwambiri thanzi.

Zotsatira zokhala ndi zowonjezera zipatso

Kwa azimayi ambiri odziwa bwino nyumba, njira yophikira zikondamoyo wamba ndi chinthu wamba, kotero mutha kulota posintha kukoma powonjezera zipatso zanu zouma kapena zipatso zatsopano (yamatcheri, maapulo, raspberries) mndandanda wazosakaniza. Mbaleyi imakhala yopambana ngati mutazolowera pasadakhale ndi momwe mungaphikire zikondamoyo ndi zowonjezera.

Kukonzekera Zipatso Zouma

Choyamba, tsukani zipatso zouma, kenako wonyezimira ndi madzi otentha ndikudikirira pang'ono mpaka zipatso zouma zitakhala zofewa. Kukhetsa madzi, kuwaza zidutswa zazing'ono ngati kuli kofunikira, komanso kuwaza ndi ufa pang'ono musanapite ku mtanda. Zikondamoyo zophika kwambiri zimaphika mwachangu, motero njira yofananirayi yokonzekera imathandizira kupewa kuuma zipatso.

Kukonzekera zipatso zatsopano

Ngati chipatsochi chili ndi zipatso zambiri (mwachitsanzo, chitumbuwa), mutatha kupatukana ndi mbewu, ikani chofiyira pang'ono mumadzala. Zina zonse (maapulo, mapeyala, rasipiberi), ndiye kuti palibe chifukwa chodzikonzera nokha; ndikokwanira kuwapaka ndi madzi ozizira ndikumawaza ndi mpeni kapena grater. Muyenera kuphatikiza mtanda ndi zipatso musanayambe kukazinga (mutatha kuziviika mu ufa), chifukwa pakapita nthawi ayamba kupanga msuzi.

Kefir fritters ndi zoumba

kefir - 1 galasi,
dzira la nkhuku - 1 pc.,
shuga wonunkhira - 3 tbsp. l.,
soda - 1/4 tbsp. l.,
ufa wa tirigu - 200 gr.,
mafuta masamba - 2 tbsp. l
mchere wina
zoumba (mutha kugwiritsa ntchito zipatso zina zouma).

Zoumba za Scald ndi madzi otentha ,yembekezerani mphindi 15. Pakani madzi ndi chofunda ndi chowuma ndi chopukutira cha kukhitchini. Kenako, konzani mtanda: kuphatikiza kefir ndi koloko, kuthira mchere, shuga ndi dzira. Pang'onopang'ono tsanulira ufa kudzera mu sume, chikho 1 choyamba, kenako. Thirani zouma zouma (ngati pakadali konyowa, kuwaza pang'ono ndi ufa) ndi mafuta. Kuphika ndikofunikira poto wowotcha, zikondamoyo zothimbirira kwa mphindi 2 kuchokera pansi ndi pamwamba.

Kefir fritters okhala ndi maapulo

Ngati inu ndi banja lanu mumalawa maapulo, yesani kupanga zikondamoyo nawo. Mukamasankha maapulo, ndibwino kupatsa chidwi ndi zotsekemera (Golide, Pinki, Gloucester, ndi zina) kapena mitundu okoma ndi wowawasa (Melba, Spartak, Grushovka).

maapulo - 3 zidutswa,
kefir - 200 ml,
shuga - 3 tbsp. l (pomwe maapulo wowawasa adapezeka m'nyumba, onjezerani zina)
ufa - 130 - 200 gr.,
dzira la nkhuku - zidutswa ziwiri,
mafuta masamba - 2 tbsp. l.,
sinamoni kulawa
soda - mapini awiri.,
uzitsine mchere.

Tenthe kefir kuti isenthe, kutsanulira koloko, mchere, shuga, komanso mazira omenyedwa, sakanizani. Sungani ufa ndikusakaniza pang'ono mumadzimawo, mtanda uyenera kukhala wopaka (kuti asathiridwe, koma "kukwawa" pang'onopang'ono), kutsanulira mafuta, kupatula. Pakalipano, konzani maapulo: tsitsani ndi madzi ozizira, chotsani peel, chotsani mbewu, zitatu pa grater (kapena kudula kanyumba kakang'ono) ndikumwaza ndi sinamoni. Timatumiza maapulo athu ku batani, ikagaza nthawi 1 ndikuphika mu skillet yotentha, zikondamoyo zocheperako kwa mphindi 1.5 - 2 mbali zonse ziwiri.

Mchere zikondamoyo ndi ham ndi katsabola

Mukakhala kuti simukufuna zotsekemera, mutha kuphika zikondamoyo zamchere, zomwe sizokoma kwenikweni kuposa njira yokoma. Mutha kugwiritsa ntchito masamba (anyezi, katsabola), soseji, nyama, tchizi kapena anyezi wokazinga wamba monga chowonjezera. Zikondamoyo zokhala ndi nyama ndi katsabola zimakhala zonunkhira kwambiri, zonunkhira komanso zosangalatsa.

kefir - 1 galasi,
madzi oyeretsedwa - 40 ml,
dzira la nkhuku - 1 pc.,
ufa wa tirigu - 200 gr.,
mchere - 1/4 tbsp. l.,
soda - 1/4 tbsp. l.,
ham (kapena soseji iliyonse) - 200 magalamu,
mafuta amadola - 1/2 sing'anga gulu,
mafuta (mpendadzuwa kapena maolivi) - 2 tbsp. l

Timasakaniza kefir ndi madzi, kutentha kukhala malo otentha pang'ono, kubweretsa koloko, mchere, dzira lotayika. Sakanizani chifukwa chosakaniza. Dulani nyamuyo kukhala mizere yaying'ono yopyapyala (pafupifupi 1 cm, 0,3 mm mulifupi), kuwaza katsabola, kutumiza zosakaniza ku mtanda, osayiwala kuwonjezera mafuta a masamba. Sakanizani kamodzi, kuphika pamoto pang'ono kwa mphindi ziwiri kuchokera mbali imodzi ndi yachiwiri, kuphimba poto ndi chivindikiro.

Apanso, musakhudze mtanda, sakanizani mosamala kuchuluka kofunikira, kuti mpweya wonse upulumutsidwe, pomwe ma zikondamoyo amakhala okongola kwambiri.

Chofunika ndi chiyani

Ena amadya kefir fritters popanda kalikonse, koma mukamawawerengera, chisangalalo cha mbale choterocho chidzakulirakulira. Zosangalatsa kwambiri, mwachidziwikire, zimaphika kokha, zikondamoyo zotentha, koma zaphwera kwambiri. Zomwe zikondamoyo ndizophatikiza bwino ndi:

Kirimu wowawasa - njira yapamwamba, imayenda bwino ndi mitundu yonse ya zikondamoyo.
Jam, kupanikizana.
Mkaka wopyapyala ndimakonda kwambiri ana.
Wokondedwa

Monga mukuwonera, palibe chodabwitsanso pophika makeke, mbale izi sizifunikira maluso apadera, kusinkhasinkha, maphunziro ophika. Fritters pa kefir ndi okongola, amwano, mumanyambita zala zanu. Chachikulu ndikuphika ndi mzimu ndikulandila zochuluka pazomwe mungachite, ndiye kuti kupambana kumayang'ana alendo. Ngati nthawi iliyonse mukakhazikitsa njira yatsopano, ndizokayikitsa kuti kefir fritters adzakhala ndi nthawi yopumira. Zimangokhala kusankha njira yoyenera, kuthamangira kukhitchini kuti mudzidabwe, komanso ma gourmets omwe mumawakonda!

Ngati mwapeza cholakwika, chonde sankhani gawo ndikusindikiza Ctrl + Enter.

Kuphika kwa zakudya: mfundo

Munthu yemwe ali ndi matenda ashuga sayenera kudya shuga m'mitundu yake yonse, koma mutha kudya uchi, fructose komanso m'malo ena opangidwa ndi shuga.

Pokonzekera kuphika zakudya, muyenera kugwiritsa ntchito tchizi chopanda mafuta, kirimu wowawasa, yogati, zipatso.

Simungagwiritse ntchito mphesa, zoumba, nkhuyu, nthochi. Maapulo mitundu yokha wowawasa. Ndikwabwino kugwiritsa ntchito mphesa, malalanje, mandimu, kiwi. Amaloledwa kugwiritsa ntchito batala, koma zachilengedwe zokha, popanda kuwonjezera margarine (komanso ochepa).

Ndi matenda a shuga, mutha kudya mazira. Izi ndi "zofunikira" zabwino kwambiri ndipo zimakupatsani mwayi wophika zinthu zambiri, zabwino komanso zabwino. Utsi uyenera kugwiritsidwa ntchito popera kupera. Ndikwabwino kupanga zinthu zophika mkate kuchokera ku buckwheat, oat, ufa wa rye, ngakhale kuti izi zimabweretsa zovuta pakapangidwe keke yophika makeke ambiri.

Maphikidwe a Muffin ndi Keke

Kuti muthane ndi maswiti, samalani zotsatirazi:

Kukonzekera ndikosavuta, kosavuta. Kirimu wowawasa amatchedwa chifukwa kirimu wowawasa amagwiritsidwa ntchito wosanjikiza makeke, koma amatha kusinthidwa, mwachitsanzo, ndi yogati.

3 mazira
kapu ya kefir, yogati, etc.,
kapu ya shuga m'malo mwake,
kapu ya ufa.

Ndikwabwino kuwonjezera zipatso zomwe mulibe miyala: currants, honeysuckle, lingonberries, etc. Tenga chikho cha ufa, kuthyola mazira mmenemo, onjezani 2/3 ya lokoma, mchere pang'ono, sakanizani ku boma la mushy. Iyenera kukhala yoonda. Mu kapu ya kefir, onjezerani theka la supuni ya supuni ya tiyi, chipwirikiti. Kefir ayamba kupanga thovu ndi kutsanulira mugalasi. Thirani mu mtanda, sakanizani ndi kuwonjezera ufa (mpaka kusasintha kwa wandiweyani semolina).

Ngati mukufuna, mutha kuyika zipatso mu mtanda. Keke ikakonzeka, ndikofunikira kuziziritsa, kudula m'magawo awiri ndikufalikira ndi kirimu wowawasa. Mutha kukongoletsa pamwamba ndi zipatso.

Kuti mukonzekere, muyenera kutenga kirimu wowoneka bwino (500 g), curd misa (200 g), mafuta ochepera a yogurt (0.5 l), kapu yosakwanira ya sweetener, vanillin, gelatin (3 tbsp.), Zipatso ndi zipatso.

Kukwapula curd ndi wokoma, chitani zomwezo ndi zonona. Timasakaniza zonse izi mosamala, kuwonjezera yogati ndi gelatin pamenepo, zomwe ziyenera kuyamba kumizidwa. Thirani zonona ndikuziyika mufiriji kuti zikhazikike. Mkuluwo utakhazikika, kongoletsani keke ndi magawo a zipatso. Mutha kuyigwiritsa ntchito patebulo.

Kuphika makeke amakonzedwa ku:

mazira (2 ma PC.),
tchizi chopanda mafuta (250 g),
ufa (2 tbsp. l.),
fructose (7 tbsp. l.),
mafuta wowawasa wowawasa (100 g),
vanillin
kuphika ufa.

Kumenya mazira ndi 4 tbsp. l fructose, kuwonjezera ufa wophika, tchizi tchizi, ufa. Thirani izi mu nkhungu womwe wakonzedwa ndi pepala, ndi kuphika. Ndiye ozizira, odulidwa m'mapulogalamufupi ndi mafuta ndi kirimu wamkaka wowawasa wowawasa, vanillin ndi zotsalira za fructose. Kukongoletsa ndi zipatso monga mungafunire.

Muyenera kutenga tchizi tchizi (200 g), dzira limodzi, zotsekemera (1 tbsp. L.), Mchere pamsonga pa mpeni, koloko (0,5 tsp.), Flour (250 g).

Sakanizani kanyumba tchizi, dzira, zotsekemera ndi mchere. Timazimitsa koloko ndi viniga, kuwonjezera pa mtanda ndikuyambitsa. M'magawo ang'onoang'ono, kutsanulira ufa, kusakaniza ndi kutsanulira. Timapanga zopanga zazikulu zomwe mumakonda. Kuphika, kuzizira, kudya.

Shuga rye ufa ndi imodzi mwazofunikira kwambiri. Kwa ma cookie muyenera 0,5 kg. Mukufuna mazira 2, 1 tbsp. l wokoma, pafupifupi 60 g wa batala, 2 tbsp. l wowawasa zonona, kuphika ufa (theka la supuni), mchere, makamaka zitsamba zonunkhira (1 tsp). Timasakaniza mazira ndi shuga, kuwonjezera ufa ophika, kirimu wowawasa ndi batala. Sakanizani zonse, uzipereka mchere ndi zitsamba. Thirani ufa m'magawo ang'onoang'ono.

Mtanda ukakonzeka, gubuduzeni kukhala mpira ndikuwulola kuti ayime kwa mphindi 20. Pereka mtanda kukhala makeke owonda ndikuwudula kukhala ziwerengero: mabwalo, ma rhombuse, mabwalo, etc. Tsopano mutha kuphika ma cookie. M'mbuyomu, amatha kuphatikizidwa ndi dzira lomenyedwa. Popeza ma cookie sanatchulidwe, amathanso kudyedwa ndi nyama komanso nsomba. Kuchokera pa makeke, mutha kupanga maziko a kekeyo, mutaphonya, mwachitsanzo, yogati kapena kirimu wowawasa wokhala ndi zipatso.

Maphikidwe a pancake ndi fritters

Ndi matenda ashuga, kugwiritsa ntchito zikondamoyo ndi ma muffin kumatha kusinthanitsa mndandanda wazakudya. Lamulo lalikulu pankhaniyi ndikugwiritsa ntchito ufa wa wholemeal (ndikwabwino kuti musatenge tirigu). Yang'anani maphikidwe:

Zikondamoyo za Buckwheat

Matenda a shuga ndi zikondamoyo ndi malingaliro othandizirana ngati zikondamoyo izi siziphatikiza mkaka wonse, shuga ndi ufa wa tirigu. Kapu ya buckwheat iyenera kukhala pansi mu chopukusira cha khofi kapena chosakanizira ndikutchinga. Sakanizani ufa ndi theka la kapu ya madzi, ¼ tsp. osenda otsekemera, 30 g mafuta a masamba (osakhazikika). Lolani osakaniza kuti ayime kwa mphindi 20 pamalo otentha. Tsopano mutha kuphika zikondamoyo. Poto imafunika kuzitenthetsa, koma safunika kuthira mafuta, popeza ili kale mu mtanda. Pancake onunkhira onunkhira amakhala bwino ndi uchi (buckwheat, maluwa) ndi zipatso.

Rye ufa zikondamoyo ndi mabulosi ndi stevia

Stevia wodwala matenda a shuga agwiritsiridwa ntchito posachedwapa. Ichi ndi therere lochokera ku banja lanyenyezi lomwe lidatengedwa ku Russia kuchokera ku Latin America. Amagwiritsidwa ntchito ngati sweetener mu zakudya.

Zofunikira pa mtanda:

dzira
tchizi wowoneka bwino (pafupifupi 70 g),
0,5 tsp koloko
mchere kulawa
2 tbsp. l mafuta a masamba
kapu imodzi ya ufa wa rye.

Monga beri filler, ndibwino kugwiritsa ntchito mabulosi abulu, ma currants, honeysuckle, mabulosi. Matumba awiri amtundu wa Stevia, kutsanulira 300 g wamadzi otentha, kusiya kwa mphindi 20, ozizira ndikugwiritsa ntchito madzi okoma kupanga zikondamoyo. Patulani padera stevia, kanyumba tchizi ndi dzira. Mu mbale ina, sakanizani ufa ndi mchere, onjezerani chisakanizo china apa, mutakhala ndi kusakaniza, koloko. Mafuta ophikira nthawi zonse amawonjezeredwa ndi zikondamoyo pomaliza, apo ayi amaphwanya ufa wophika. Ikani zipatso, sakanizani. Mutha kuphika. Pakani mafuta poto ndi mafuta.

Chifukwa chake, zakudya zabwino za anthu odwala matenda ashuga zimapangidwa kuchokera ku zakudya zopatsa thanzi.

Mfundo zoyendetsera kukonzekera zikondamoyo kwa odwala matenda ashuga

Ndikofunikira kuti mchere wamtunduwu ukhale pafupi ndi mankhwala opendekera - zomwe zili ndi kalori, GI ndi XE ziyenera kukhala zochepa. Mutha kuwaphika powonjezera masamba ndi zipatso zosiyanasiyana zosakoma. Zikondamoyo za anthu odwala matenda ashuga zimalimbikitsidwa kuti zigwiritsidwe ntchito ndimafuta a yogati, omwe amakhala ndi mafuta ochepa, zonona zomwezi. Kuphatikiza pa izi:

tikulimbikitsidwa kumwa kefir, chifukwa m'mikhalidwe yofananira chiyezo cha glycemic cha mbale yayikulu chimachepa,
mukamaphika, mutha kuwonjezera sinamoni kapena ginger watsopano wopsinjika ku mtanda (wouma sugwirizana),
chifukwa chake, shuga wamwazi amachepetsedwa, ntchito yamtima imakhala yofanana.

Mlozera wa Glycemic

Zogulitsa zilizonse zili ndi mndandanda wake wa glycemic, womwe umawonetsa kuchuluka kwa shuga m'magazi.

Ndi chithandizo cha kutentha kosayenera, chizindikiro ichi chimatha kukula kwambiri. Chifukwa chake, ndikofunikira kwambiri kuti azitsatira patebulo pansipa posankha zinthu pokonza fritters.

Zinthu zovomerezeka za munthu wodwala matenda ashuga zimayenera kukhala ndi GI yotsika, komanso ndizovomerezeka nthawi zina kudya chakudya ndi GI wamba, koma GI yapamwamba ndizoletsedwa. Nawo malangizo a glycemic index:

Kufikira 50 PIECES - otsika,
Mpaka magawo 70 - sing'anga,
Kuyambira 70 mayunitsi ndi pamwamba - okwera.

Zakudya zonse ziyenera kukonzedwa motere:

Cook
Kwa okwatirana
Mu microwave
Pa grill
Mumaseti a multicook "kuzimitsa".

Zikondamoyo za anthu odwala matenda ashuga zitha kupangika ndi masamba ndi zipatso zonse, chifukwa chake muyenera kudziwa index ya glycemic pazonse zomwe zimagwiritsidwa ntchito:

Zukini - magawo 75,
Parsley - mayunitsi 5,
Katsabola - 15 magawo,
Mandarin - 40 PISCES,
Maapulo - 30 PISCES,
Woyera wa dzira - 0 PISCES, yolk - 50 PISCES,
Kefir - magawo 15,
Rye ufa - mayunitsi 45,
Oatmeal - 45 PISCES.

Chinsinsi kwambiri cha masamba fritters ndi zucchini fritters.

Maphikidwe a Hash ovala maphikidwe

Amakonzedwa mwachangu kwambiri, koma mndandanda wawo wa glycemic umasiyana pakati pakatikati ndi kumtunda.

Chifukwa chake, mbale yotereyi siyenera kukhala patebulo nthawi zambiri ndipo ndikofunikira kuti zikondamoyo zidadyedwa mu chakudya choyamba kapena chachiwiri.

Zonsezi zimachitika chifukwa choti mu theka loyamba la tsiku munthu amakhala ndi masewera olimbitsa thupi kwambiri, izi zimathandiza kuti glucose yemwe amalowa m'magaziwo azisungunuka mwachangu.

Kwa ozizira squash muyenera:

Kapu imodzi ya ufa wa rye
Chimodzi chaching'ono
Dzira limodzi
Parsley ndi katsabola,
Mchere ndi tsabola kuti mulawe.

Zukini kabati, parsley wosankhidwa ndi katsabola, ndi kusakaniza zosakaniza zonse zotsalira mpaka yosalala. Kusasinthika kwa mayesowo kuyenera kukhala kolimba. Mutha kuwaza zikondamoyo mu msuzi pamtengo wocheperako wamafuta masamba ndi kuwonjezera kwa madzi. Kapena nthunzi. Utoto wokutidwa ndi pepala la zikopa pansi pa mbale, pomwe pamadzaphira mtanda.

Mwa njira, ufa wa rye ungathe m'malo mwa oatmeal, womwe ndi wosavuta kuphika kunyumba. Kuti muchite izi, tengani mafuta oatmeal ndikupera kukhala ufa pogwiritsa ntchito blender kapena khofi chopukusira khofi. Ingokumbukirani kuti ma flakes enieniwo saloledwa kwa anthu odwala matenda ashuga, chifukwa ali ndi chisonyezo cha glycemic pamwamba pa avareji, koma ufa m'malo mwake, magawo 40 okha.

Chinsinsi ichi adapangira ma servings awiri, zikondamoyo zotsalazo zitha kusungidwa mufiriji.

Zikondamoyo zokoma

Zikondamoyo zokhala ndi matenda ashuga 2 zitha kuphika monga mchere, koma wopanda shuga. Iyenera kusinthidwa ndi mapiritsi angapo a sweetener, omwe amagulitsidwa ku pharmacy iliyonse.

Maphikidwe otsekemera a fritters amatha kukonzekera zonse ndikuphatikizira kanyumba tchizi komanso kefir. Zonse zimatengera zomwe munthu amakonda. Njira yawo yothetsera kutentha iyenera kukhala yokazinga, koma osagwiritsa ntchito mafuta a masamba, kapena otentha. Njira yotsirizayi ndiyabwino, popeza zogulitsazo zimasunga mavitamini ndi michere yambiri othandizira, ndipo mndandanda wazomwe zimagulitsa sikukula.

Kwa mafinya a zipatso:

Ma tanger awiri
Kapu imodzi ya ufa (rye kapena oatmeal),
Mapiritsi awiri otsekemera
150 ml ya kefir yopanda mafuta,
Dzira limodzi
Cinnamon

Kefir ndi sweetener amaphatikiza ndi ufa ndikusakaniza bwino mpaka mapapu atha. Kenako onjezerani dzira ndi ma tangerine. Ma tangerine amayenera kusungunulidwa kale, amagawika magawo ndikudula pakati.

Kuyika poto ndi supuni. Kutenga zipatso zingapo. Pang'onopang'ono mwachangu pansi pa chivindikiro mbali zonse ziwiri kwa mphindi zisanu. Kenako valani mbale ndikuwaza sinamoni. Kuchuluka kwa zosakaniza kumeneku kumapangidwira ma servings awiri. Ichi ndi chakudya cham'mawa chabwino, makamaka kuphatikiza ndi tiyi wa tonic wozikidwa pa peins tangerine.

Palinso Chinsinsi chomwe chimagwiritsa ntchito tchizi chamafuta ochepa, koma chitha kukhala chofufumitsa, osati makeke. Pamagawo awiri muyenera:

150 magalamu a tchizi chochepa mafuta,
150 - 200 magalamu a ufa (rye kapena oatmeal),
Dzira limodzi
Mapiritsi awiri otsekemera
0,5 supuni ya koloko
Mmodzi wokoma ndi wowawasa apulo
Cinnamon

Sendani apuloyo ndi kuiwaza, kenako kuphatikiza ndi tchizi komanso tchizi. Muziganiza mpaka yosalala. Onjezerani mapiritsi awiri a sweetener, mutatha kuwapaka supuni yamadzi, kutsanulira mu soda. Sakanizani zosakaniza zonse. Mwachangu pansi pa chivindikiro mu msuzi wopanda mafuta ochepa masamba, amaloledwa kuwonjezera madzi pang'ono. Mukatha kuphika, kuwaza sinamoni pamafelemu.

Mu kanema munkhaniyi, maphikidwe ena owerengeka a pancake a matenda ashuga amaperekedwa.

Zikondamoyo za Buckwheat

Ufa wamtunduwu ndiwothandiza kwa odwala omwe ali ndi pathologies a endocrine ndi kapamba. Chowonadi ndi chakuti chimakhala chopanda thanzi, koma chimaphatikizapo mavitamini ambiri ndi michere yambiri. Kuphika kumachitika molingana ndi algorithm otsatirawa: 200 g amasakanizidwa mpaka yunifolomu. ufa wolingana, dzira limodzi ndi theka tsp. slaz wosenda.

Kenako gwiritsani ntchito wowerengeka m'malo mwa shuga wokhazikika, 150 g. tchizi chamafuta ochepa komanso phula limodzi. Zida zonse ndizosakanikirana. Zikondamoyo zotere zimakonzedwa mu poto, monga mafuta ochepa.

Zakudya za anthu odwala matenda ashuga kuchokera ku ufa wa buckwheat kwa odwala matenda ashuga zitha kupangidwa malinga ndi njira ina. Kuti muchite izi, kumenya mkaka 100 ml ndi 1 tbsp. l mafuta a azitona kapena mpendadzuwa. Kuphatikiza apo, azungu awiri azungu amagwiritsidwa ntchito, kapu ya buckwheat imawonjezeredwa, koloko yosenda kapena ufa wophika umawonjezeredwa, kusakaniza bwino. Musaiwale za lokomali, lomwe limagwiritsidwa ntchito komaliza. Ndikulimbikitsidwa kuphika kuphika, mphindi ziwiri mbali iliyonse. Mutha kusinthanso Chinsinsi pokonzekera kefir.

Zikondamoyo

Mazira awiri a nkhuku amapaka mkaka wofunda ndikugwedezeka ndi whisk. Thonje limodzi lamchere ndi shuga zimawonjezeredwa (chophatikizira chomaliza chitha kuyikiridwa pang'ono). Zigawozo zimaphatikizidwa mpaka kusungunuka kwathunthu. Kenako tsanulira kapu ya oatmeal, kumenya, ndikuyambitsa chipembedzo chofufuzira tirigu. Kusakaniza kumalimbikitsidwa mpaka misa yambiri.

Soda, wokazidwa ndi viniga, wowonjezeredwa ku mtanda womalizidwa, wokhazikika ndikuphimbidwa, kusiya kwa mphindi 30. Poyamba zimawoneka ngati madzi pang'ono, koma pakapita nthawi, mafuta oatmeal amatupa chifukwa mkaka, ndipo mtanda umakhala wokulirapo.

Musanayambe kuphika, onjezerani mafuta a masamba ndikumenya bwino mtanda ndi whisk. Ngati zikhala zonenepa kwambiri (izi zitha kutengera mtundu wa ufa), onjezerani mkaka kapena madzi ofunika. Pambuyo pa izi, mtanda umasonkhanitsidwa mu yaying'ono msuzi ndikuthira mu poto wamoto. Pakakhala kuti palibe malo onyowa pansi, mcherewo umatha kusintha. Tumikirani mwa mawonekedwe ofunda, ndipo ndibwino kuti musagwiritsepo zidutswa zopitilira ziwiri kapena zitatu nthawi imodzi. Kuphatikiza apo, zomwe zatsirizidwa, ndizothandiza kwambiri kwa wodwala wokhala ndi boma la endocrine.

Chinsinsi Cha Free shuga

Kukonzekera mchere wambiri, zovomerezeka kugwiritsa ntchito, gwiritsani ntchito 70 gr. tchizi chokoleti, chomwe chimasakanizidwa ndi dzira limodzi ndi cholowetsa shuga. Pambuyo pagona tulo ta ufa wa rye, uzitsine mchere. Pakukongola, gwiritsani ntchito theka la tsp. koloko ikulipidwa ndi mandimu.

Mu mayeso misa kuwonjezera pre-kutsukidwa ndi zouma mabulosi, awiri tbsp. l mafuta a azitona (dzina la fulakesi limavomerezedwanso). Zigawozi zimaphatikizidwa bwino. Kenako chinthucho chimaphikidwa mpaka kuphika mu uvuni.

Mutha kuphika kapena mwachangu mankhwala pogwiritsa ntchito zipatso zina, mwachitsanzo, ndi ma tangerines. Mwa izi 150 gr. ufa umasakanizidwa ndi homogeneity ndi 150 ml ya kefir yamafuta ochepa, ndikuwonjezera mchere. Kenako gwiritsani dzira limodzi.

Ma tangerine awiri adayang'anidwa, amagawika magawo ndikudula pakati, ndikuwonjezera pa mtanda. Ndikulimbikitsidwa kuti muzimphika mu poto wamba wamba wosaposa mphindi zisanu mbali zonse ziwiri. Kuti apatse kukoma kusiyanasiyana, sinamoni yaying'ono imawonjezeredwa pazomwe zimapangidwazo.

Malamulo ophikira ophika

Pali zinsinsi zingapo zomwe odwala matenda ashuga ayenera kudziwa popanga fritters:

ngati chophikacho chimaphatikizapo ufa, ndiye kuti chikuyenera kukhala chopanda, mwachitsanzo, rye, buckwheat kapena oat,
tikulimbikitsidwa kuti muphatikize sinamoni kapena ginger wodula pansi pophika zipatso zikondamoyo, popeza izi zonunkhira zimathandizira kutsitsa shuga wamagazi ndikuwongolera kamvekedwe ka mtima.
ngati mukufuna kutsekemera zikondamoyo, muyenera kugwiritsa ntchito zotsekemera, mwachitsanzo, stevia kapena uchi wadzimadzi,
gwiritsani mafuta a masamba (azitona kapena opendekera), osati batala.

Ndikulimbikitsidwa kumwa zikondamoyo zopangidwa ndi kefir kapena yogati, popeza zakumwa izi zimathandizira kutsitsa index ya glycemic ya mbale yayikulu.

Ndi zonyezimira

rye ufa - 1 chikho,
dzira - 1 pc.,
Zitsamba za Stevia - 2 magawo a 1 g,
njere ya tchizi tchizi 2% - 50-70 g,
mabulosi abulu - 100-150 g
soda - 1/2 tsp.,
mafuta masamba - 2 tbsp. l.,
mchere ndi pini.

Stevia amathira 300 ml ya madzi otentha. Kuumirira pafupifupi mphindi 15-20.
Sumutsani zipatsozo ndikuziyika pampeni kuti ziume.
"Sungani" mtanda. Phatikizani kanyumba tchizi, dzira ndi stevia mu mbale yoyamba, ndi ufa ndi mchere wachiwiri. Kenako sakanizani chilichonse m'mbale umodzi, onjezerani koloko ndi zipatso. Sakanizani pang'ono pang'ono kuti musawononge mabulogu.
Onjezani mafuta a masamba pamphika ndikusakaniza.
Yambani kuphika fritters mu poto wowuma. Kuti muchite izi, tsanulirani mtanda pakati pa poto wamkaka, ndikugawa mozungulira mozungulira ndikutembenuzira kekeyo ikaphimbidwa. Kuphika mbali zonse ziwiri, kuyika milu yotsirizidwa "yozungulira" pambale yothandizira. Mfundo za "kuwaza" fritters ndizothandiza maphikidwe onse.

Pezani zikondamoyo 15, zomwe zitha kuperekedwa ndi mkaka kapena kirimu wowawasa. Popeza pali tchizi tchizi mu Chinsinsi, mutazirala, makeke sakhala otsika.

Mutha kupanga zikondamoyo kuchokera ku ufa wa rye pa mkaka wa Whey malinga ndi njira yochokera mu kanema:

Ndi ma tangerines

rye ufa - 1 chikho,
Mandarin - 2 ma PC.,
kefir - 150 ml,
lokoma - 2 tbsp. l.,
dzira - 1 pc.,
mafuta masamba - 2 tbsp. l.,
sinamoni ndi kunong'ona.

Thirani ufa ndi kefir ndikusakaniza kuti pasakhale mabampu omwe atsala. Onjezani sweetener, sinamoni ndikumenya dzira. Sakanizani mpaka yosalala.
Sulutsani tangerines, dulani zigawo ziwiri ndikuwonjezera pa mtanda.
Kuphika zikondamoyo mu poto wowuma kwa mphindi 3-4 mbali iliyonse.

Mandarins mu Chinsinsi ichi amatha kusintha zipatso zilizonse zouma komanso zotsekemera.

Kabichi yoyera

Kabichi ndi mankhwala otsika-carb omwe amachokera ku fiber ndipo amakhala ndi zochepa zama calorie, zomwe zimapangitsa chidwi cha odwala matenda ashuga.

kabichi yoyera - 1 kg,
ufa wonse wa tirigu - 3 tbsp. l.,
mazira - 3 ma PC.,
katsabola - gulu limodzi,
mafuta masamba - 3 tbsp. l.,
mchere, zonunkhira kuti mulawe.

Kuwaza kabichi, kuponya m'madzi otentha ndi kuwira kwa mphindi 5-7.
Phatikizani kabichi yophika ndi dzira, ufa ndi katsabola wosankhidwa. Sakanizani, mchere ndi nyengo ndi zonunkhira zilizonse, monga curry kapena tsabola.
Preheat poto, kenako kuphika zikondamoyo mu masamba mafuta.

Tumikirani zikondamoyo ndi kirimu wowawasa kapena msuzi wina wowawasa. Panthawi inayake, odwala matenda ashuga sayenera kudya zosaposa 2-3 za makeke oterowo.

Kuyambira zukini ndi sipinachi

zukini - 2 ma PC.,
sipinachi - 100 g
chinangwa kapena ufa wonse wa tirigu - 2 tbsp. l.,
mazira - 2 ma PC.,
mchere, zonunkhira, zitsamba kuti mulawe.

Grated zukini kabati, mchere ndi kupita kwa mphindi 10. Ndikofunikira kuti madzimadzi owonjezera atuluke kuchokera mumasamba.
Onjezani chinangwa kapena ufa, sipinachi wosankhidwa, mazira ndi amadyera, monga thyme, ku zukini. Zosakaniza zonse.
Phimbani chinsalu chophika ndi pepala la chakudya ndikuyika makeke mothandizidwa ndi supuni. Kuphika kwa mphindi 20 mu uvuni womwe unakonzedwa mpaka madigiri a 180.

Kwa fritters zotere, mutha kukonza msuzi wapadera: onjezani katsabola wokazinga ku yogati wachilengedwe kapena kirimu wowawasa ndi kansalu ka adyo komwe kamadutsa pa Press. Sakanizani ndi mchere.

Kholifulawa

kolifulawa - 400 g,
mazira - 2 ma PC.,
azungu azira - 2 ma PC.,
anyezi oyera oyera - 1 pc.,
soya kapena tirigu wathunthu - 2 tbsp. l.,
nyanja yamchere kapena mchere - uzitsine,
mafuta a azitona - 2 tbsp. l.,
zonunkhira kulawa.

Siyanitsani kabichi kwa inflorescences. Wiritsani m'madzi otentha kwa mphindi 5-10 kapena kuphika mu boiler wambiri.
Phatikizani kabichi, mazira, mapuloteni, ufa ndi anyezi osenda. Mchere ndikuwonjezera zonunkhira zomwe mumakonda. Pogaya misa yochokera mu blender kapena purosesa yazakudya. The mtanda ndi wokulirapo.
Finyani zikondamoyo mumafuta a maolivi kwa mphindi 1-2 mbali iliyonse. Ngati makekewo amathira, mutha kuwonjezera ufa kapena uzitsine wa citric acid.

Kugawa mafuta mofanananira poto, tikulimbikitsidwa kuti mugwiritse ntchito kutsitsi.

Maple Syrup Hash Brows

Soy ali ndi fiber yambiri ndipo ali ndi chakudya chamagulu pang'ono, kotero angagwiritsidwe ntchito pokonza fritters, omwe sangatenge oposa 10 mphindi.

soya ufa - 5 tbsp. l.,
tofu wosankha - 3 tbsp. l.,
Mkaka wa soya wopanda mafuta - 100 ml,
dzira - 1 pc.,
sinamoni - 1/4 tsp.,
allpice - 1/4 tsp,
nati - pa nsonga ya mpeni,
Stevia mu ufa - 2 tbsp. l.,
mapulo osavomerezeka - mapulosi a 1 map. l.,
mafuta a azitona - 2 tbsp. l.,
mchere kulawa.

Menya dzira ndi whisk ndiku kuwonjezera zosakaniza zonse pamndandanda, kupatula madzi ndi maolivi. Sakanizani mtanda bwino. Iyenera kukhala wopanda mafinya komanso wopanda mapupa. Ngati ndi kotheka, onjezerani ufa. Ngati inadzakhala yonenepa kwambiri, mutha kuwonjezera mkaka.
Tenthetsani poto, kutsanulira mafuta a maolivi ndikuyika mtanda ndikugwiritsa ntchito supuni. Mwachangu makeke ophimba kwa mphindi 3-4 mbali iliyonse kuti mukhale ndi bulauni lagolide.
Thirani mapani otentha otsekemera ndi madzi ndipo mutumikire.

Zikondamoyo za soya zitha kukonzedwa ndi apulosi ndi maungu malinga ndi njira yochokera mu Kanema:

Matenda a shuga a Type 1 kapena 2 amatha kuphatikiza zikondamoyo muzakudya zawo malinga ndi maphikidwe osiyanasiyana, omwe amalimbikitsidwa kuti adye monga chakudya cham'mawa. Kutsatira malamulo ophweka ophika komanso kugwiritsa ntchito malonda omwe ali ndi index yotsika ya glycemic, mutha kupeza makeke athanzi komanso okoma komanso kudzazidwa kosiyanasiyana mphindi zochepa.

Mapindu a zikondamoyo mu mtundu 2 wa shuga

Chakudya ichi chakhala chikukondedwa ndi aliyense kuyambira pakubwezeretsa. Ndipo izi sizosadabwitsa, chifukwa zikondamoyo zomwe zachotsa kumene mu poto wokazinga zimapukusa mitu yawo ndi fungo labwino, khirisipi, ndipo mumangonyambita zala zanu ndi kukoma.

Chimodzi mwamaubwino amasulo a fritters ndikutha kuwonjezera pafupifupi chilichonse chophatikizira - mbaleyo imangopindula ndi izi. Pazifukwa zomwezo, zikondamoyo zimatha kuwonjezedwa bwino pazakudya zisanu zapamwamba zomwe zimalimbikitsidwa kwa odwala omwe ali ndi mitundu yonse ya shuga. Zachidziwikire, pankhaniyi, njira yaying'onoyo imasintha. Mwachitsanzo, shuga amasinthidwa ndi uchi, koma ngati zingakhudze kukoma kwa mbale, zimangokhala zabwino. Ndipo zopindulitsa mu zikondamoyo za anthu odwala matenda ashuga ndizochulukirapo kuposa momwe zimakhalira.

Nutritionists amalimbikitsa kugwiritsa ntchito zikondamoyo za shuga, chifukwa:

Muli michere yambiri. Zilibe kanthu kuti matendawo ndi chiyani - mtundu woyamba kapena wachiwiri. M'njira zonsezi, thupi limasowa mavitamini ndi michere. Zachidziwikire, ndi chithandizo choyenera chamankhwala, kuperewera uku kungathetsedwe. Komabe, zakudya zomwe zili pachakudya ziyenera kukhala zopatsa thanzi monga momwe zingathere. Ponena za kapangidwe ka Vitamini m'mbale, zonse zimatengera magawo ake. Ngati muwonjezera maapulo, mbaleyo imapindula ndi calcium, potaziyamu, magnesium, phosphorous ndi chitsulo. Ngati muphatikiza zukini, mavitamini A ndi B ambiri adzawonjezedwa pazinthu zazing'ono zomwe zili pamwambapa ndi zazikulu.
Amakhala ndi fiber. Pokhapokha ngati masamba, zipatso kapena zipatso zimagwiritsidwa ntchito mu Chinsinsi. CHIKWANGWANI cha matenda ashuga sikofunikira, koma chofunikira. Chimodzi mwazovuta za matendawa ndi kugaya chakudya m'mimba (odwala amadwala kudzimbidwa nthawi zonse, kutsegula m'mimba, kutulutsa magazi, kusefukira). Fayilo, imakhala ndi CHIKWANGWANI chakudya, chomwe chimatupa ndimphamvu ya madzi. Chifukwa cha izi, kumbali imodzi, fiber imakhala ndi kukhudzika kwa maola angapo, kumbali inayo, imalimbikitsa matumbo kuyenda.
Amakonzedwa kuchokera ku zakudya zomwe zili ndi index yotsika ya glycemic (GI). Yotsirizirayi ikuwonetsa kuthamanga komwe chakudya chamafuta omwe amapezeka m'thupi amathandizira ndi thupi ndikuwonjezera kuchuluka kwa glucose m'magazi. Mulingo wa GI umakhala ndi mayunitsi 100, pomwe 0 ndi ochepa kwambiri (zakudya zopanda chakudya), 100 ndiye kuchuluka kwake. Mu njira yachidule, fritter of carbohydrate ndioposa momwe amavomerezeka a shuga (ufa, mkaka, yisiti kapena koloko, shuga). Koma ngati mungasinthe m'malo mwa zakudya zovomerezeka zamafuta ochepa, mbale yomaliza sikhala yotetezeka kokha, komanso yothandiza kwambiri. Mwachitsanzo, posintha ufa wa premium kokha ndi oat kapena rye, GI ya mbale yotsirizidwa imachepetsedwa ndi magawo 30-40.
Amalepheretsa kulemera mwadzidzidzi. Ndi matenda a shuga a mtundu wachiwiri, kudya zakudya mwamphamvu ndiye njira yokhayo yosasinthira mankhwala ogwidwa. Chifukwa chophwanya ndondomeko ya kukhudzidwa kwa shuga ndi maselo (omalizirawo sangachite "kuziwona"), "kukopeka" kochepa kwambiri kokhala ndi zakudya kumawopseza kwambiri. Pazifukwa izi, zakudya zochepa za GI ziyenera kukhala maziko azakudya. Zovala za Hash ndi mbale yosinthika mosavuta. Kuphatikiza kwa zinthu kumatha kusinthidwa kutengera zomwe zadziwika. Izi ndizofunikira makamaka ngati matenda ashuga apatsanso impso. Pankhaniyi, zakudya ziyenera kukhala zowonjezereka. Ngati ndi matenda a shuga a mtundu wachiwiri amaloledwa kugwiritsa ntchito fritters ndi kirimu wowawasa, ndiye kuti ndi matenda a shuga a nephropathy (opuwala aimpso) mutha kudya supuni imodzi yokha ya kirimu wowawasa patsiku, kenako ndi msuzi.

Zomwe mungawonjezere zikondamoyo ndi matenda a shuga a 2

Mukamasankha malonda, muyenera kuganizira kaye za GI. Zokonda zimaperekedwa ku malonda omwe ali ndi GI pamtunda kuchokera pa 0 mpaka 70 unit.

Phindu lalikulu kwambiri komanso chiopsezo chochepa cha kuchuluka kwa shuga m'magazi zikondamoyo, pokonzekera zomwe zimagwiritsidwa ntchito:

Zukini. Mwa zabwino za malonda: makalori otsika (23 kcal pa 100 g) ndi GI (60-70 pa 100 g ya mankhwala). Kuphatikizidwa kwachuma (mavitamini C, B1, B2, malic ndi folic acid, kufufuza zinthu: molybdenum, titanium, aluminium, lithiamu, nthaka, phosphorous, potaziyamu, magnesium ndi calcium).
Parsley ndi katsabola. Chifukwa cha iwo, thupi limalandira ma amino acid ofunika (zida zomangira zazikulu), mavitamini A (mu mawonekedwe a beta-carotene), B ndi C, ndi chitsulo. Kuphatikizanso, kumatha kulimbitsa chitetezo chokwanira, kuchotsa madzi ochulukirapo ndi poizoni m'thupi, kupangitsa magazi kukhala achilendo, ndikuwonjezera kuchuluka kwa hemoglobin. GI ya parsley ndi katsabola - 5 ndi 15 mayunitsi, motero.
Maapulo Kwa odwala matenda ashuga, ndikwabwino kusankha mitundu yobiriwira. Maapulo ndiwopambana pakati pa zipatso mu kuchuluka kwa chitsulo ndi vitamini C. Komanso, zipatsozo zimakhala ndi beta-carotene, mavitamini B1, B2, B5, B6, B9, H ndi PP, mchere: potaziyamu, calcium, magnesium, nickel, molybdenum, phosphorous ndi sodium Chifukwa cha kuchuluka kwa pectin ndi fiber, maapulo amatha kukonza chimbudzi. Zopatsa mphamvu za kalori zimatengera zosiyanasiyana: maapulo okoma - 40-50 kcal pa 100 g, obiriwira - 30-35 kcal, GI - 25-35.
Kefir Ngakhale kuti zopatsa mphamvu za calorie za kefir ndi mkaka zili zofanana (kutengera kuchuluka kwa mafuta kuchokera pa 50 mpaka 60 kcal pa 100 g), akatswiri azakudya amalimbikitsa kuphika zikondamoyo pa kefir. Pankhaniyi, mbaleyi imakhala ndi phindu pamatumbo - imalimbikitsa kuyenda, kubwezeretsa microflora, ndikuletsa kuphuka. Koma mkaka, m'malo mwake, ungakulitse izi, popeza achikulire ena amakhala ndi vuto lactose. KI kefir - 15 magawo.
Blueberries Ichi ndi chothandiza pazakudya zilizonse zakudya. Ngati kusweka kwamaluwa ndikutulutsa kumavutika, ndibwino kuwonjezera zipatso zouma ndi zikondamoyo, ngati kudzimbidwa ndikatsopano. Chifukwa cha kuchuluka kwa mavitamini C, B1, B6, PP, blueberries amalimbitsa chitetezo chokwanira, amalimbikitsa kupatulira magazi ndikuchotsa poizoni. Zambiri zopatsa mphamvu zamagulu owerengeka ndi 35-45 kcal, GI - 25.

Komanso zikondamoyo zokhala ndi matenda a shuga zimawonjezera rye kapena oatmeal, omwe, mosiyana ndi ufa wa premium, sakhala ndi caloric komanso otetezeka kwambiri kuyambira pakuwonetsetsa kuti chiwopsezo cha shuga chiwonjezeke.

Mazira omwe ali mu njira yachidule amatha kusinthidwa ndi azungu azira, omwe GI yawo ndi magawo 10 (yolk GI - 25-30). M'malo mwa shuga, akatswiri azakudya amalimbikitsa kuwonjezera uchi, koma osaposa supuni imodzi.

Maphikidwe osokoneza bongo a shuga

Zucchini zowuma. Zophatikizira: kapu ya ufa (rye kapena oatmeal), zucchini wapakati (200-300 g), dzira (lingasinthidwe ndi mapuloteni awiri), ochepa a parsley ndi katsabola, mchere.

Kuphika. Sendani zukini ndi kuupaka ndi grater. Siyani zamkati kwa mphindi khumi ndi zisanu, kuti galasi ili lamadzi mopitirira muyeso. Pogaya amadyera, onjezerani zukini. Thirani ufa ndikumenya mazira pamenepo. Kupangitsa zikondamoyo kukhala zazikulu kwambiri, mutha kumenya mazira ndi chosakanizira (makamaka kupaka azungu ndi mchere ndi yolks mosiyana). Kuchokera pazotsatira, ikani supuni imodzi ya mtanda mumkangano wokazinga wokazinga ndi mafuta a masamba ndi mwachangu mpaka golide wa bulauni mbali zonse ziwiri. Koma ndibwino kuphika zikondamoyo mu uvuni. Kuti muchite izi, kuphimba pepala kuphika ndi zikopa ndikuyika mtanda.

Ngati palibe oatmeal, mutha kuphika nokha. Kuti muchite izi, ingopera oatmeal mu blender.

Zozungulira ndi tchizi tchizi. Zophatikizira: 100 g ya tchizi chamafuta ochepa, dzira, kapu ya kefir, kapu ya ufa wa rye, zitsamba, uzitsine mchere.

Kuphika. Zinthu zonse zofunika kuzisakaniza. Kuti mtanda ukhale wowonjezereka, mutha kumenya mu blender. Kuphika zikondamoyo monga momwe zinaliri kale.

Zolemba zokhala ndi tchizi tchizi zimatha kupangidwa zokoma. Kuti muchite izi, m'malo mwa amadyera ndi mchere, zoumba zouma ndi supuni imodzi ya uchi zimaphatikizidwa pa mtanda. Kuphika nkofanana.

Zotsogola ndi zipatso. Zosakaniza: ma tangerine awiri, kapu ya oatmeal, supuni ya uchi, theka la kapu ya kefir, dzira, kunong'ona kwa sinamoni.

Tangerines kudula mutizidutswa. Sakanizani zosakaniza zonse. Kuphika uvuni mu 180 ° C kwa mphindi 15.

M'malo mwa tangerines, mutha kuwonjezera zestimu imodzi ya malalanje kapena kudula tizinthu tating'onoting'ono ta nectarine (pichesi singagwire ntchito, chifukwa imakhala ndi madzi ambiri).

Ngati mukufuna wowawasa, mutha kuwonjezera zonunkhira. Zipatso zingapo ndizokwanira.

Maphikidwe opangira fritters amatha kupezeka mu kanema pansipa.