Se ke oa nahana hore lijo tsa motho ea nang le lefu la tsoekere ha li na li-pastries tse fapaneng. U ka e pheha, empa u lokela ho latela melao e 'maloa ea bohlokoa, eo sehlooho sa eona e leng index ea glycemic (GI) ea lihlahisoa.
Motheong ona, lihlahisoa li khethoa bakeng sa ho hlophisoa ha lijo tse tsoekere. Li-muffin li nkuoa e le pastry e tummeng har'a batho ba nang le lefu la tsoekere - tsena ke likhabeche tse nyane tse ka ba le tlatso kahare, litholoana kapa chisi ea chisi.
Ka tlase ho tla hlahisoa lihlahisoa bakeng sa ho hlophisoa ha li-muffin, ho ea ka GI, li fuoe litlolo tse monate le tse bohlokoa haholo tse ke keng tsa ama boemo ba tsoekere ba mali. Hape e hlahisitse risepe ea tee e sa tloaelehang ea lamunu, e tsamaeang hantle le li-muffin.
Lihlahisoa tsa li-muffin le sehlahisoa sa tsona
Lenane la glycemic ke phello ea sehlahisoa sa lijo ka mor'a ts'ebeliso ea lona tsoekere ea mali, ha e le tlase, e boloka lijo tsa mokuli li sireletsehile.
Hape, GI e ka fetoha ka lebaka la ho tšoana ha sejana - sena se amana ka kotloloho le litholoana. Haeba o ba tlisa boemong ba litapole tse khotliloeng, palo eo e tla eketseha.
Sena sohle se bakoa ke taba ea hore "fiber" e joalo e ts'oanetseng e lahlehile, e bapala karolo ea thibelo ea ho kenella ha tsoekere maling maling. Ke ka lebaka leo lino tse litholoana li sa lumelloang ho batho ba lefu la tsoekere, empa lero la langa le le lej le lumelletsoe ka kakaretso ea 200 ml ka letsatsi.
Ha u khetha lihlahisoa, u hloka ho tseba karohano ea GI, e shebahalang tjena:
- Ho fihla ho 50 PIERES - lihlahisoa li sireletsehile ka ho felletseng bakeng sa lefu la tsoekere;
- Ho fihlela ho 70 PIERES - ha li fumanehe tafoleng ea mokuli;
- Ho tloha diyuniti tse 70 le hodimo - tlasa thibelo e felletseng, ba ka tsosa hyperglycemia.
Lihlahisoa tse nang le GI ho fihla ho PIECES tse 50 tse ka sebelisoang ho etsa li-muffin:
- Rye phofo;
- Phofo ea oat;
- Mahe
- Chese e se nang mafura ea kontane;
- Vanillin;
- Cinnamon
- Phofo ea ho baka.
Li-toppings tsa litholoana tsa muffin li lumelloa ho tsoa ho litholoana tse ngata - liapole, liperela, fragole, li-blueberries, raspberries le fragole.
Meroalo
Ho bohlokoa ho hlokomela hore li-muffin tse se nang tsoekere li lokiselitsoe ho sebelisa theknoloji e tšoanang le lisebelisoa tse tšoanang le li-muffin, feela sejana sa ho baka se seholo, mme nako ea ho pheha e eketsoa ka karolelano ea metsotso e leshome le metso e mehlano.
Khekhe ea banana e ratoa haholo, empa ka lefu la tsoekere, litholoana tse joalo li ka ama boemo ba mokuli hampe. Kahoo ho tlatsoa ho lokela ho nkeloa sebaka ke litholoana tse ling ka li-gi tse ka bang 50.
Ho fa pastry tatso e monate, o lokela ho sebelisa sopho e tsoekere, mohlala, stevia, kapa ho sebelisa mahe a linotsi ka tekanyo e nyane. Ho tsoekere, mefuta e latelang e lumelletsoe - acacia, linden le chestnut.
Bakeng sa mefuta e leshome ea li-muffin u tla hloka:
- Oatmeal - ligrama tse 220;
- Phofo ea ho baka - ligrama tse 5;
- Lehe le le leng;
- Vanillin - li-sachets tsa 0.5;
- Apole e le 'ngoe e monate;
- Sweetener - ho latsoa;
- Chese e nang le mafura a tlase - ligrama tse 50;
- Oli ea meroho - likhaba tse 2.
Beha lehe le sweetener ho fihlela foam e tlokomang e thehiloe ho sebelisoa moxube kapa blender. Ka sekotlolo se arohaneng, kopanya phofo e halikiloeng, phofo ea ho baka le vanillin, eketsa motsoako oa lehe. Kopanya tsohle ka botlalo e le hore ho se be le makhopho.
Ebola apole le ebola ebe u khaola ka li-cubes tse nyane. Ebe u kopanya metsoako eohle e setseng ebe u hlama hlama. Kenya halofo ea hlama ka har'a hlobo, kaha li-muffin li tla tsoha nakong ea ho pheha. Pheha ka preheated ho fihlela 200 Ka ontong bakeng sa 25 - 30 metsotso.
Haeba u batla ho pheha li-muffin ka ho tlatsa, joale theknoloji ha e fetohe. Ho hlokahala feela ho tlisa litholoana tse khethiloeng 'musong oa litapole tse khotliloeng ebe o li beha bohareng ba' muffin.
Tsena ha se liswisi tse se nang tsoekere feela tse lumelloang ho tsoekere. Lijo tsa mokuli li ka fapana ka li-marmalade, jelly, likuku esita le mahe a linotsi.
Ntho e ka sehloohong ke ho sebelisa phofo ea oat kapa rye ka ho lokisa 'me u se ke ua eketsa tsoekere.
Ke eng hape ho pamper ea lefu la tsoekere
Li-muffin tse se nang tsoekere li ka ho hlatsuoa eseng feela ka tee e tloaelehileng kapa kofi, empa hape le decoction ea tangerine e entsoeng ka boithaopo. Seno se joalo ha se monate feela, empa hape se phetse hantle. Kahoo decoction ea li-peels tsa tangerine tse nang le lefu la tsoekere e na le phello e folisang 'meleng:
- E eketsa ho hanyetsa hoa mmele ho tsoaetsong e fapaneng;
- Theola tsamaiso ea methapo;
- E fokotsa tsoekere ea mali.
Bakeng sa tee e le 'ngoe ea tee ea tangerine, u tla hloka lekhapetla la tangerine, le khaotsoeng likotoana tse nyane le 200 ml ea metsi a belang. Beha moro e lokela ho ba bonyane metsotso e meraro.
Ha nako ea selemo e se mandarin, crople e lokela ho bokelloa pele ho nako. Li omisitsoe ebe li ea mobung oa gritter kapa kofi ho fihlela e le phofo. Ho itokisetsa ho sebeletsa e le 'ngoe ho tla hloka likhaba tse 1.5 tsa tangerine phofo. Phofo e lokela ho lokisoa hang-hang pele e hlahisa tee.
Video e sehloohong sena e hlahisa mokhoa oa ho sebelisa li-muffin tsa blueberry ka oatmeal.
