Leha ho thibetsoe, litheko tsa batho ba lefu la tsoekere ba mofuta oa bobeli li lumelletsoe, litlolo tse tla thusa ho pheha li-cookie tse monate, rolls, muffin, muffin le tse ling tse monate.
Lefu la tsoekere la mofuta ofe kapa ofe le tšoauoa ka ho eketseha ha tsoekere, ka hona, motheo oa kalafo ea phepo ke tšebeliso ea lijo tse nang le index e tlase ea glycemic, hammoho le ho qheleloa ka lijo tse mafura le tse halikiloeng lijong. Ke eng e ka lokiselitsoeng ho tsoa tlhahlobong ea lefu la tsoekere la mofuta oa 2, re tla bua hape.
Malebela a ho pheha
Lijo tse khethehileng, hammoho le tšebetso ea 'mele ea mofuta oa 2 lefu la tsoekere, li ka boloka boleng ba tsoekere bo tloaelehileng.
Bakeng sa ho qoba mathata a amanang le lefu la tsoekere, ho khothalletsoa ho hlahlojoa khafetsa le ho latela litlhahiso tsohle tsa endocrinologist.
Ho lihlahisoa tsa phofo ho ne ho se monate feela, empa hape ho na le thuso, o hloka ho latela litlhahiso tse 'maloa:
- Fana ka phofo ea koro. Ho e nkela sebaka, sebelisa rye kapa phofo ea buckwheat, e nang le index ea glycemic e tlase.
- Ho baka bakuli ba lefu la tsoekere ho lokiselitsoe ka bongata e le hore ho se ke ha etsa hore moleko oa ho ja ntho e ngoe le e ngoe o be teng ka nako e le 'ngoe.
- Se ke oa sebelisa lehe la likhoho ho etsa hlama. Ha ho sa khonehe ho hana mahe, ho bohlokoa ho fokotsa palo ea bona ho ea hanyane. Mahe a belisitsoeng a sebelisoa e le toppings.
- Hoa hlokahala ho khutlisetsa tsoekere ho baka le fructose, sorbitol, sirapo ea maple, stevia.
- Laola ka thata-thata khalori ea sejana le boholo ba lik'habohaedreite tse potlakileng.
- Botoro e nkeloa sebaka ke marara e nang le mafura a tlase kapa oli ea meroho.
- Khetha ho tlatsa ho se nang mafura bakeng sa ho baka. Tsena e ka ba tsoekere, litholoana, monokotsoai, chisi e nang le mafura a fokolang, nama kapa meroho.
Ka mor'a melao ena, o ka pheha lijo tse monate tse se nang tsoekere bakeng sa batho ba tsoekere. Ntho ea bohlokoa ke hore ha ua lokela ho tšoenyeha ka boemo ba glycemia: e tla lula e le tloaelehileng.
Lipheho tsa Buckwheat
Buckwheat phofo ke mohloli oa vithamini A, sehlopha B, C, PP, zinki, koporo, manganese le fiber.
Haeba u sebelisa thepa e phehiloeng ho tsoa ho phofo ea buckwheat, o ka ntlafatsa ts'ebetso ea boko, ho potoloha ha mali, ho etsa bonnete ba ts'ebetso e tloaelehileng ea tsamaiso ea methapo e kholo, ho thibela phokolo ea mali, rheumatism, atherosclerosis le ramatiki.
Li-cookie tsa "Buckwheat" ke pheko ea nnete ho batho ba nang le lefu la tsoekere. Ena ke risepe e monate ebile e bonolo ea ho pheha. Tlhokahalo ea ho reka:
- matsatsi - likotoana tsa 5-6;
- phofo ea buckwheat - 200 g;
- lebese le sa nonneng - likhalase tse peli;
- oli ea soneblomo - 2 tbsp. l .;
- phofo ea cocoa - 4 tsp;
- soda le ho e - teaspoon ea ½.
Soda, cocoa le phofo ea buckwheat li tsoakiloe hantle ho fihlela boima bo bongata bo fumaneha. Litholoana tsa letsatsi li na le fatše ka blender, butle-butle li tšela lebese ebe li eketsa oli ea soneblomo. Mabolo a bete a theha libolo tsa hlama. Pitsa e halikiloeng e koahetsoe ka pampiri e entsoeng ka letlalo, ebe ontong e futhumetse ho fihlela ho 190 ° C. Kamora metsotso e 15, cookie e nang le lefu la tsoekere e tla be e loketse. Ena ke khetho e ntle bakeng sa liswisi tse se nang tsoekere bakeng sa ba baholo le bana ba banyenyane.
Lijo tsa manate a lijo tsa hoseng. Ho baka ho joalo ho loketse tsoekere ea mofuta ofe kapa ofe. Bakeng sa ho pheha u tla hloka:
- tomoso e omileng - 10 g;
- phofo ea buckwheat - 250 g;
- sebaka sa tsoekere (fructose, stevia) - 2 tsp;
- kefir e se nang mafura - ½ litha;
- letsoai ho latsoa.
Halofo ea karolo ea kefir e futhumetse hantle. Buckwheat phofo e tšolleloa ka sejaneng, ho etsoa lesoba le lenyane ho eona, 'me ho eketsoa tomoso, letsoai le kefir e futhumetseng. Lijana li koahetsoe ka thaole kapa sekoaelo 'me se siiloe metsotso e 20-25.
Ka nako eo eketsa karolo ea bobeli ea kefir ka hlama. Lithako tsohle li tsoakiloe hantle 'me li tloheloa hore li hlahisoe metsotso e ka bang 60. Leqhubu le hlahisoang le lokela ho lekana bakeng sa li-buns tsa 8-10. Ovine e futhumetse ho fihla ho 220 ° C, lihlahisoa li tlotsitsoe ka metsi ebe li siuoa li pheha metsotso e 30. Kefir ho baka e se e loketse!
Litapole tse halikiloeng tsa phofo
Ho baka mofuta oa lefu la tsoekere la mofuta oa 2 ho bohlokoa haholo ebile hoa hlokahala, hobane ho na le livithamini A, B le E, liminerale (magnesium, sodium, phosphorous, tšepe, potasiamo).
Ntle le moo, ho baka ho na le li-amino acid tsa bohlokoa (niacin, lysine).
Ka tlase ke li-cookie tsa baking tsa lefu la tsoekere tse sa hlokeng boiphihlelo bo ikhethileng ba nako le nako e ngata.
Keke e nang le liapole le lipere. Sejana e tla ba mokhabiso o motle tafoleng ea mekete. Lithako tse latelang li lokela ho rekoa:
- walnuts - 200 g;
- lebese - 5 tbsp. likhaba;
- liapole tse tala - ½ kg;
- pears - ½ kg;
- oli ea limela - 5-6 tbsp. l .;
- phofo ea rye - 150 g;
- sebaka sa tsoekere ho baka - 1-2 tsp;
- mahe - likotoana tse 3;
- tranelate - 5 tbsp. l .;
- sinamone, letsoai le - ho latsoa.
Ho etsa biscuit e se nang tsoekere, roba phofo, mahe le monate. Letsoai, lebese le tranelate li kena-kenana le bongata. Lithako tsohle li tsoakiloe ho fihlela li boreleli.
Pampiri ea ho baka e tlotsitsoe ka oli kapa e koahetsoe ka pampiri e entsoeng ka letlalo. Halofo ea hlama e tšeloa kahare ho eona, ebe likhechana tsa lipere, liapole lia beoa ebe li tšeloa halofo ea bobeli. Ba beha biscuit ntle le tsoekere ka ontong e chesoang ho isa ho 200 ° C bakeng sa metsotso e 40.
Li-pancake tse nang le monokotsoai ke mokhoa o monate bakeng sa lefu la tsoekere. Ho etsa li-pancake tse monate tsa phepo, o hloka ho lokisa:
- phofo ea rye - 1 senoelo;
- lehe - sekhechana se le seng;
- oli ea limela - 2-3 tbsp. l .;
- soda - ½ tsp;
- chisi e ommeng ea chisi - 100 g;
- fructose, letsoai ho latsoa.
Li-Flour le soda e sitsoeng li tsoakoa ka sejaneng se le seng, le chisi ea chisi le ea bobeli. Ho molemo ho ja li-pancake ka ho tlatsa, tseo ba li sebelisang li-currants tse khubelu kapa tse ntšo. Monokotsoai ona o na le limatlafatsi tse hlokahalang bakeng sa mofuta oa 1 le lefu la tsoekere la 2. Qetellong, tšela oli ea meroho e le hore e se ke ea senya sejana. Ho tlatsoa ha Berry ho ka eketsoa pele kapa ka mor'a ho pheha li-pancake.
Li-Cupcake tsa lefu la tsoekere. Ho baka sejana, o hloka ho reka metsoako e latelang:
- hlapi ea rye - 2 tbsp. l .;
- margarine - 50 g;
- lehe - sekhechana se le seng;
- sebaka sa tsoekere - 2 tsp;
- morara o omisitsoeng, lekhapetla la lemone - ho latsoa.
U sebelisa setlolo se kopanyang, otla marashe le mafura a tlase le lehe. Monate, litapole tse peli tsa phofo, morara o omisitsoeng le zest e halikiloeng li eketsoa ka bongata. Tsohle Remix ho fihlela boreleli. Karolo ea phofo e tsoakiloe ka har'a motsoako o tlisoang ebe ho tlosoa li-lump, li tsoakane hantle.
Hlama e hlahisoang e tšolleloa ka hlobo. Ovine e futhumetse ho 200 ° C, sejana se se se tloheloa ho baka metsotso e 30. Hang ha li-senoelo li se li lokile, li ka tlotsoa ka mahe a linotsi kapa li khabisitsoe ka litholoana le monokotsoai.
Bakeng sa bakuli ba nang le lefu la tsoekere, ho molemo ho baka tee ntle le tsoekere.
Liphetho tse ling tsa ho baka ho ja
Ho na le palo e kholo ea mekhabiso ea ho baka bakeng sa batho ba nang le lefu la tsoekere la mofuta oa 2, e leng se sa lebiseng ho fokotseheng ha maemo a tsoekere.
Ho baka hona ho khothalletsoa ho sebelisoa ke batho ba lefu la tsoekere khafetsa.
Ts'ebeliso ea mefuta e fapaneng ea ho baka e u lumella ho fapanya menyu ka tsoekere e phahameng.
Homemade Carrot Pudding. Ho lokisa sejana sa pele joalo, lihlahisoa tse joalo li bohlokoa:
- lihoete tse kholo - likotoana tse 3;
- tranelate e bolila - 2 tbsp. l .;
- sorbitol - 1 tsp;
- lehe - sekhechana se le seng;
- oli ea limela - 1 tbsp. l .;
- lebese - 3 tbsp. l .;
- chisi e nang le mafura a tlase - 50 g;
- ginger ea grated - pina;
- kumine, coriander, kumine - 1 tsp.
Lihoete tse peeled li hloka ho halikisoa. Metsi a tšeloa ka ho eona ebe a tloheloa hore a qoe ka nakoana. Lihoete tse halikiloeng li fafatsoa ka leloala ho tsoa metsi a mangata. Ebe u eketsa lebese, botoro le sechu ka mocheso o tlase hoo e ka bang metsotso e 10.
Li-yolk li tšeloa ka chisi ea cottage, le monate e nang le protheine. Ebe ntho e ngoe le e ngoe e tsoakane ebe e eketsoa lihoete. Mefuta e qala ho tlotsoa ka oli ebe e fafatsoa ka linoko. Ba jala motsoako. Ka ontong ea preheated ho isa ho 200 ° C beha hlobo le ho baka metsotso e 30. Ha sejana se se se loketse, se lumelloa ho e tšela ka yogurt, mahe a linotsi kapa sirapo ea maple.
Li-roll tsa Apple ke mokhabiso oa tafole o monate le o phetseng hantle. Ho pheha sejana se monate ntle le tsoekere, o hloka ho nka lintho tse latelang:
- phofo ea rye - 400 g;
- liapole - likotoana tse 5;
- plums - likotoana tse 5;
- fructose - 1 tbsp. l .;
- margarine - ½ pakete;
- sirapo e theliloeng - ½ tsp;
- kefir - kopi e 1;
- sinamone, letsoai - pina.
Tšela hlama e le standard 'me u kenye sehatsetsing nakoana. Ho etsa ho tlatsoa, liapole, plums e sithabetse, e eketsa monate le pina ea sinamone. Tšela hlama hanyane, hasanya ho tlatsa ebe o beha ka ontong e chesitsoeng pele metsotso e 45. U ka itheola nama ea nama, ka mohlala, ho tloha matsoeleng a likhoho, likharese le linate tse khehiloeng.
Lijo ke e 'ngoe ea likarolo tsa bohlokoahali ho phekoleng lefu la tsoekere. Empa haeba u hlile u batla lipompong - ha ho na taba. Ho baka ho ja lijo tse ling ho nka sebaka sa ho baka, ho leng kotsi ho bakuli ba nang le lefu la tsoekere la mofuta oa 2. Ho na le khetho e kholo ea likarolo ho feta tse ka nkang tsoekere - stevia, fructose, sorbitol, joalo-joalo Sebakeng sa phofo ea boemo bo phahameng, ho sebelisoa limaraka tse tlase - ho thusa bakuli ba nang le "lefu le monate" hobane ha ba etelle pele ho nts'etsopele ea hyperglycemia. Webosaeteng u ka fumana litlolo tse bonolo le tse potlakileng bakeng sa phofo ea rye kapa ea buckwheat.
Lisebelisoa tse sebetsang tsa batho ba nang le lefu la tsoekere ba fanoa ka video videong ena.
