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Ho fumanoa ha lefu la tsoekere ho bonahala e le polelo ho ba bangata ba e utloang. Ba bang ba tšaba hore na ho ka ba le mathata a tebileng, ba bang ba ts'oenyehile ka lebaka la thibelo ea lijo tsa bona tse monate tseo ba li ratang. Motho e mong, leha a le har'a khatello ea maikutlo, hangata o eketsa liswiti tse jeoang, a pheha khang ea hore "ho tšoanang, shoa haufinyane."
U ka ba joang?
Boholo ba bakuli ba sa tsoa etsoa ba endocrinologist ha ba khothaletse hore u ka phela le lefu la tsoekere ka botlalo le nako e telele, u feto-fetohe hantle le ho ja lijo tsa hau ka nepo.
Monokotšoai o monate oa lefu la tsoekere
Ka lefu la tsoekere, palo e kholo ea liswiti e kopantsoe, ho kenyelletsa le mefuta e fapaneng ea ho baka e thehiloeng tsoekere.
Leha ho le joalo, bakuli ba nang le lefu lena ba ka sebelisa mefuta e meraro ea li-cookies:
- Eketse li-cookies tsa carb tse tlaase tse se nang tsoekere, mafura le li-muffin. Tsena ke li-biscuits le marang-rang. U ka li ja ka tekanyo e nyane - likotoana tse 3-4 ka nako;
- Li-cookie tsa lefu la tsoekere tse thehiloeng sebakeng sa tsoekere (fructose kapa sorbitol). Phoso ea lihlahisoa tse joalo ke tatso e ikhethileng, e tlase haholo ho ho hohelehang ho li-analogues tse nang le tsoekere;
- Li-pastries tsa maiketsetso ho latela litlolo tse ikhethileng, tse lokiselitsoeng ho ela hloko palo ea lihlahisoa tse lumelletsoeng. Sehlahisoa se joalo e tla ba se sireletsehileng ka ho fetisisa, hobane lefu la tsoekere le tla tseba hantle seo a se jang.
Litsebi tsa lefu la tsoekere li hloka ho nka likhetho tse tebileng tsa ho baka.
Lefu la tsoekere le beha thibelo e matla ho lihlahisoa tse ngata, empa haeba u hlile u batla ho noa tee ka ntho e monate, ha ho hlokahale hore u itatole. Li-hypermarkets tse kholo, o ka fumana lihlahisoa tse feliloeng tse tšoailoeng "phepo ea lefu la tsoekere", empa li lokela ho khethoa ka hloko.Seo u lokelang ho se batla ka lebenkeleng?
- Bala sebopeho sa cookie, ke phofo e nang le index ea glycemic e tlase feela e lokelang ho ba teng ho eona. Ke rye, oatmeal, lentil le buckwheat. Lihlahisoa tsa koro e tšoeu li loantsoe haholo bakeng sa batho ba lefu la tsoekere;
- Tsoekere ha ea lokela ho ba ka sebopeho, joalo ka lerole le khabisitsoeng. Joaloka li-sweeteners, ho molemo ho khetha tse nkang sebaka kapa fructose;
- Lijo tse nang le lefu la tsoekere li ke ke tsa lokisoa ka mafura, hobane ha li kotsi joaloka tsoekere ho bakuli. Ka hona, li-cookie tse thehiloeng botoro li tla baka kotsi feela, ho bohlokoa ho khetha li-pastry margarine kapa ka lebaka la ho hloka mafura ka botlalo.
Li-cookie tsa batho ba nang le lefu la tsoekere
Boemo ba bohlokoa ke hore phepo ea lefu la tsoekere ha ea lokela ho haella ebile e futsanehile.
Li-cookies tse bobebe tse entsoeng ka lapeng tse entsoeng ka metsoako e phetseng hantle li ka tlatsa "niche" ena mme li se ke tsa senya bophelo ba hau. Re u fa malebela a monate.
Li-cookies tsa Oatmeal bakeng sa batho ba lefu la tsoekere
Palo ea linoko e baloa bakeng sa li-cookies tse 15 tse nyane tse arotsoeng.
E 'ngoe le e' ngoe ea tsona (ho latela boholo ba eona) e tla ba le sekhechana se le seng: 36 kcal, 0.4 XE le GI tse ka bang 45 ho ligrama tse 100 tsa sehlahisoa.
Ho khothalletsoa hore u se ke ua qeta lijo tse theolelang tse fetang tse tharo ka nako e le ngoe.- Oatmeal - kopi e le 'ngoe;
- Metsi - 2 tbsp .;
- Fructose - 1 tbsp;
- Margarine e nang le mafura a tlase - 40 dikgerama.
Ho pheha:
- Taba ea pele, folisa margarine;
- Ebe u tšela khalase ea phofo ea oatmeal ho eona. Haeba e sa itokise, o ka hlakola korong ka blender;
- Tšela fructose ho motsoako, eketsa metsi a batang haholo (ho etsa hore hlama e thelle). Tlotsa tsohle ka khaba;
- Joale preheat ontong (likhato tse 180 li tla lekana). Re beha pampiri ea ho baka moqomong oa ho baka, e tla re lumella ho se sebelise mafura bakeng sa lubrication;
- Beha hlama ka khaba ka khaba, theha li-servings tse 15 tse nyane;
- Romella bake ka metsotso e 20. Ebe u pholile ebe o tlosa pane. Li-makeke tse entsoeng ka lapeng li se li loketse!
Sopho ea phofo ea Rye
Palo ea lihlahisoa li etselitsoe li-cookies tse nyane tse 30-35 tse arotsoeng.
Boleng ba caloric ba e 'ngoe le e' ngoe e tla ba 38-44 kcal, XE - hoo e ka bang 0.6 ka sekhechana se le seng, le index ea glycemic - e ka bang 50 ho ligrama tse 100.
Re tla hloka:
- Margarine - ligrama tse 50;
- Tsoekere e nkelang li-granules - 30 ligrama;
- Vanillin - 1 pinch;
- Lehe - 1 pc .;
- Rye phofo - ligrama tse 300;
- Chocolate e ntšo ho fructose (shavings) - 10 dikgerama.
Ho pheha:
- Margarine e pholile, eketsa vanillin le monate ho eona. Re sila tsohle;
- Beat mahe ka fereko, eketsa ho margarine, kopanya;
- Tšela phofo ea rye ka har'a metsoako ka likarolo tse nyane, knead;
- Ha hlama e se e loketse, tšela li-chip tse chokolete, 'me u li tsamaise holim'a hlama;
- Ka nako e ts'oanang, o ka lokisa ontong esale pele ka ho e futhumatsa. Mme hape re koahela leqephe la ho baka ka pampiri e ikhethang;
- Tšela hlama ka khaba e nyane, ka mokhoa o loketseng, o lokela ho fumana li-cookies tse 30. Romella metsotso e 20 ho baka ka likhato tse 200, ebe u pholile ebe ua e ja.
Li-cookies tse khutšoane tsa batho ba nang le lefu la tsoekere
Lihlahisoa tsena li etselitsoe li-cookies tse 35, 'me e' ngoe le e 'ngoe e na le kcal ea 54, 0.5 XE, le GI - 60 ka ligrama tse 100 tsa sehlahisoa. Ha ho fanoa ka sena, ho bohlokoa hore u se ke ua sebelisa likotoana tse fetang tse 1 ka nako e le ngoe.
Re tla hloka:
- Tsoekere e nkelang li-granules - 100 gramu;
- Margarine a mafura a tlase - ligrama tse 200;
- Buckwheat phofo - ligrama tse 300;
- Lehe - 1 pc .;
- Letsoai;
- Vanilla ke pina.
Ho pheha:
- Margarine e pholile ebe e kopanya le tsoekere e nkang tsoekere, letsoai, vanilla le lehe;
- Kenya phofo ka likarolo, khaba hlama;
- Preheat ontong ho isa ho tse 180;
- Leqepheng la ho baka ka holim'a pampiri ea ho baka, beha li-cookie tsa rona ka likarolo tse ling tsa 30-35;
- Pheha ho fihlela e le putsoa khauta e le putsoa, e pholile ebile e tšoara.
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