Ho tsoekere ea lefu la tsoekere la mofuta ofe kapa ofe, lijo tsa mokuli li lokela ho kopanngoa ho ea ka melao e 'maloa, eo e ka sehloohong e leng index ea glycemic index (GI) ea lihlahisoa. Ke phoso ho nahana hore lenane la lijo tse lumelloang le lenyane haholo. Ho fapana le hoo, ho tsoa lenaneng la meroho, litholoana, lijo-thollo le lihlahisoa tsa liphoofolo, hoa khoneha ho pheha lijana tse ngata.
Bakeng sa lefu la tsoekere la mofuta oa 2, ho khothalletsoa li-cookies tsa oatmeal, tse nang le lik'habohaedreite tse rarahaneng. Haeba bakeng sa lijo tsa hoseng u ja li-cookie tse 'maloa ka khalase ea lihlahisoa tsa lebese tse belisitsoeng (kefir, lebese le halikiloeng le halikiloeng, ka yogurt), u fumana lijo tse phethahetseng tse phethahetseng.
Li-cookies tsa Oatmeal bakeng sa lefu la tsoekere li lokela ho lokisoa ho latela risepe e khethehileng e felisang boteng ba lijo tse nang le GI e phahameng. Ka tlase re tla fana ka litlhaloso tsa mohopolo oa index ea glycemic ea lihlahisoa, li-cookie tsa oatmeal, ho bonts'a palo ea likarolo tsa bohobe (XE), le hore na ho ka etsahala hore o je mofuta o joalo ka mofuta oa lefu la tsoekere o itšetlehileng ka lefu la tsoekere.
Lenane la lisebelisoa tsa li-cookie
Lenane la lihlahisoa tsa glycemic ke letšoao la dijithale la phello ea sehlahisoa se itseng sa lijo ho likhahla tsa tsoekere ea mali ka mor'a hore e jeoe. Litsebi tsa lefu la tsoekere li lokela ho etsa phepelo ea lijo le GI ho fihlela li-unit tse 50.
Ho boetse ho na le lihlahisoa tseo GI e leng zero ho tsona, sena sohle se bakoa ke ho haella ha lik'habohaedreite ho tsona. Empa ntlha ena ha e bolele hore lijo tse joalo li ka ba teng tafoleng ea mokuli. Mohlala, letšoao la glycemic la mafura ke zero, empa e na le k'halori e phahameng ebile e na le cholesterol e ngata.
Kahoo, ntle le GI, ha u khetha lijo, u lokela ho ela hloko litaba tsa khalori ea lijo. Lenane la glycemic le arotsoe ka mekhahlelo e 'maloa:
- ho fihla ho li-PIECES tse 50 - lihlahisoa tse sebelisoang letsatsi le letsatsi;
- LI-PIERES tse 50 - 70 - ka linako tse ling lijo li ka ba teng lijong;
- ho tloha liuniti tse 70 ho ea holimo - lijo tse joalo li thibetsoe ka thata, hobane e tla ba lebaka la kotsi ea hyperglycemia.
Ntle le khetho e ikhethang ea lijo, mokuli o lokela ho latela melao ea boitokisetso ba eona. Ka lefu la tsoekere, litlolo tsohle li lokela ho lokisoa ka litsela tse latelang feela.
- bakeng sa banyalani;
- pheha;
- ka ontong;
- ka microwave;
- grill;
- ho cooker ea liehang, haese feela mokhoa oa "Fry";
- simmer setofong ka ho eketsoa ha oli e nyane ea meroho.
Ha u boloka melao ena e kaholimo, u ka iketsetsa lijo tsa lefu la tsoekere habonolo.
Lihlahisoa tsa Li-Cookie
Oatmeal ke khale e tsebahala ka melemo ea eona. E na le livithamini tse ngata, liminerale le fiber. Ka tšebeliso ea kamehla ea lihlahisoa tsa oatmeal, mosebetsi oa pampiri ea ka mpeng o tloaelehile, 'me menyetla ea ho thehoa ha cholesterol le eona e fokotsehile.
Oatmeal ka boeona e na le lik'habohaedreite tse ngata tse thata, tse hlokahalang bakeng sa lefu la tsoekere la mofuta oa 2. Ke ka lebaka leo mokuli a hlokang ho tseba hore na o ka ja hakae ka letsatsi la oats. Haeba re bua ka cookies e entsoe ka oatmeal, joale ho kenella ka letsatsi ha hoa lokela ho feta ligrama tse 100.
Li-cookies tsa oatmeal tse nang le banana hangata li lokisetsoa, empa litlolo tse joalo li thibetsoe bakeng sa lefu la tsoekere la mofuta oa 2. Taba ke hore banana ea GI ke likarolo tse 65, tse ka bakang tsoekere ea mali.
Li-cookies tsa lefu la tsoekere li ka lokisoa ho tsoa metsong e latelang (bakeng sa li-GIs tsohle ka sekhahla se tlase):
- li-oat flakes;
- phofo ea oat;
- phofo ea rye;
- mahe, empa eseng a fetang a le mong, a mang kaofela a lokela ho nkeloa sebaka ke liprotheine feela;
- phofo ea ho baka;
- walnut;
- sinamone
- kefir;
- lebese.
Oatmeal ea cookies e ka lokisoa lapeng. Ho etsa sena, sokolla oatmeal ho phofo e ka hara blender kapa grinder ea kofi.
Li-cookie tsa Oatmeal ha li na melemo ea ho ja oatmeal. Hangata, li-cookie tse joalo li sebelisoa e le phepo e ntle ea lipapali, e li lokisa ka protheine. Sena sohle se bakoa ke ho phahama ha 'mele kapele ho tloha lik'habohaedreite tse rarahaneng tse fumanehang ka oatmeal.
Haeba u nka qeto ea ho reka li-cookies tsa oatmeal tse se nang tsoekere ka lebenkeleng, u lokela ho tseba lintlha tse 'maloa. Pele, "cookies" ea tlhaho ea "oatmeal" e na le bophelo bo phahameng ba nako e fetang matsatsi a 30. Taba ea bobeli, o lokela ho ela hloko ho tšepahala ha sephutheloana, lihlahisoa tsa boleng ha lia lokela ho ba le likoli ka mokhoa oa li-cookies tse robehileng.
Pele u reka li-cookies tsa oat tsa tsoekere, o hloka ho tseba ka hloko sebopeho sa tsona.
Li-cookie tsa Oatmeal Cookie
Ho na le litlolo tse fapaneng tsa ho etsa li-cookie tsa oatmeal bakeng sa lefu la tsoekere. Tšobotsi ea bona e khethollang ke ho haella ha motsoako o kang phofo ea koro.
Ho tsoekere, ha ho lumelloe ho ja tsoekere, ka hona, o ka monya lijo tse monate ka monko o monate, joalo ka fructose kapa stevia. E boetse e lumelloa ho sebelisa mahe a linotsi. Ho molemo ho khetha sehlahisoa sa linotsi tsa lime, acacia le chestnut.
Ho fa sebete tatso e khethehileng, o ka ba kenyelletsa linate. 'Me ha ho na taba hore na - walnuts, linate tsa phaene, hazelnuts kapa almonds. Ka moka ga bona ba na le GI ya tlase, e ka ba diyuniti tše 15.
Ho tla hlokahala li-cookies tse tharo:
- oatmeal - ligrama tse 100;
- letsoai - ntlheng ea thipa;
- tšoeu ea lehe - li-pcs tse 3 .;
- phofo ea ho baka - khaba ea 0.5;
- oli ea limela - thispone e le 1;
- metsi a batang - likhaba tse 3;
- fructose - khaba ea 0.5;
- sinamone - boikhethelo.
Grind halofo ea oatmeal ho phofo e ka har'a blender kapa kofi ea grass. Haeba ho se na takatso ea ho khathatseha, o ka sebelisa oatmeal. Kopanya phofo ea oat le lijo-thollo, phofo ea ho baka, letsoai le fructose.
Beat whites lehe ka thoko ho fihlela ho thehoa foam e tlotsitsoeng, ebe u eketsa metsi le oli ea meroho. Kopanya metsoako eohle, kopanya ka botlalo, tšela sinamone (e ikhethele) ebe u tlohela metsotso e 10 - 15 ho ruruha oatmeal.
Ho khothalletsoa ho baka cookies ka mokhoa oa silicone, kaha e khomarela ka matla, kapa ho hlokahala hore u koahele leqephe le tloaelehileng le entsoeng ka letlalo ka oli. Pheha ka ontong ea preheated ho 200 ° C bakeng sa metsotso e 20.
U ka pheha li-cookies tsa oatmeal ka phofo ea buckwheat. Bakeng sa risepe e joalo u tla hloka:
- oatmeal - ligrama tse 100;
- phofo ea buckwheat - ligrama tse 130;
- maraka e nang le mafura a tlase - ligrama tse 50;
- fructose - 1 khaba;
- metsi a hloekisitsoeng - 300 ml;
- sinamone - boikhethelo.
Kopanya oatmeal, phofo ea buckwheat, sinamone le fructose. Ka sekotlolo se ka thoko, theola margarine ka bateng ea metsi. Feela u se ke oa tlisa ho mokelikeli oa metsi.
Ka marakeng, butle-butle kenyelletsa motsoako oa oat le metsi, o khumame ho fihlela e le boima. Hlama e lokela ho ba e hloahloa le ho mamella. Pele o etsa di-cookie, nosetsa matsoho ka metsing a batang.
Tšela li-cookie pampiring ea ho baka eo pele e neng e koahetsoe ka letlalo. Pheha ka ontong ea preheated ka 200 ° C ho fihlela kutu e sootho e sootho, e ka bang metsotso e 20.
Lekunutu la ho baka lefu la tsoekere
Ho baka hohle le lefu la tsoekere ho lokela ho lokisoa ntle le tšebeliso ea phofo ea koro. Li-pastry tse tummeng haholo tse tsoang ho phofo ea rye bakeng sa batho ba nang le lefu la tsoekere tse sa amang ho eketseha ha tsoekere ea mali. Ha e le tlase phofo ea phofo ea rye, e na le thuso ea ho feta.
Ho eona u ka pheha likuku, bohobe le lipie. Khafetsa, ho sebelisoa mefuta e mengata ea phofo ho pheha, hangata e ba bo-rye le oatmeal, hangata ha e sebelisoe hangata. GI ea bona ha e fetise palo ea likarolo tse 50.
Ho baka ho lumelletsoeng lefu la tsoekere ha hoa lokela ho jeoa ho feta ligrama tse 100, ka ho khetheha hoseng. Lebaka ke hore lik'habohaedreite li arotsoe ke 'mele hantle nakong ea boikoetliso ba' mele, bo hlahang halofo ea pele ea letsatsi.
Ts'ebeliso ea mahe mekhoeng ea ho pheha ha ea lokela ho ba le moeli, ha ho na e fetang e le 'ngoe, tse ling kaofela li khothalletsoa ho nkeloa sebaka ke liprotheine feela. GI ea liprotheine e lekana le 0 PIECES, ho yolk 50 PIECES. Khoho ea khoho e na le k'holeseterole e phahameng.
Melao ea mantlha ea ho lokisa ho baka lefu la tsoekere:
- u se ke ua sebelisa lehe le le leng la likhoho;
- lumelloa oat, rye le phofo ea buckwheat;
- takatso ea letsatsi le letsatsi ea lihlahisoa tsa phofo ho fihlela ligrama tse 100;
- botoro e ka nkeloa sebaka ke 'maraka oa mafura a tlase.
Ho ke ho hlokomeloe hore tsoekere e lumelletsoe ho nkela mahe a linotsi ka mefuta e joalo: buckwheat, acacia, chestnut, lime. Li-GI tsohle li tsoa li-unit tsa 50.
Li-pastry tse ling li khabisitsoe ka jelly, eo haeba e lokiselitsoe hantle, e amohelehang tafoleng ea lefu la tsoekere. E phehiloe ntle le ho eketsoa tsoekere. Joaloka moemeli oa gelling, agar-agar kapa hang-hang, e ka sebelisoa protheine.
Video e sehloohong sena e hlahisa li-cookie tsa oatmeal bakeng sa lefu la tsoekere.
