Lijo tsa mofuta oa pele le oa bobeli oa lefu la tsoekere li lokela ho fapana ebile li kenyeletsa meroho, litholoana le lihlahisoa tsa liphoofolo - mahe, nama, tlhapi, lihlahisoa tsa lebese le lihlahisoa tsa lebese. Sena sohle se tiisa phepelo e felletseng ea livithamini le liminerale tsa bohlokoa ho mokuli, tse netefatsang ts'ebetso e tloaelehileng ea mesebetsi eohle ea 'mele.
Khetho ea lijo e lokela ho etsahala ho latela index ea glycemic (GI), e bonts'ang phello ea sehlahisoa tsoekere ea mali. Ho na le lithibelo ho litholoana le meroho le lihlahisoa tsa tlhaho ea liphoofolo.
Boleng ba liapole tsa lefu la tsoekere ha bo na ho lekanngoa. Li na le livithamini le liminerale tse ngata, tse thusang ho matlafatsa tsamaiso ea 'mele ea ho itšireletsa mafung' me li na le phello e molemo 'meleng ka kakaretso.
Ka tlase re tla nka mohopolo oa GI, ho bonts'oa litekanyetso tsa liapole, ho phehoa li-cookie tsa jeme, confiture le lijana tse ling ntle le ts'ebeliso ea tsoekere.
Glycemic index ea apole
GI e bonts'a phello ea sehlahisoa maling a tsoekere ea mali kamora ho se ja, ha se le tlase le ho feta, se sireletsehileng haholoanyane ka lijo. Keketseho ea letšoao lena e ka angoa ke ho lumellana ha sejana le kalafo ea mocheso.
Apple GI e ncha ke likarolo tse 30, ka hona e lumelloa ho e kenyelletsa lijong tsa letsatsi le letsatsi tsa lefu la tsoekere. Empa apple puree ntle le tsoekere e ka fihlela li-PIERES tse 65, tse ka amang keketseho ea tsoekere ea mali.
Sena sohle se bakoa ke taba ea hore ka tšohanyetso e joalo, litholoana li lahleheloa ke fiber, e ikarabellang bakeng sa phallo e ts'oanang ea tsoekere maling. Ka hona, haeba ho etsoa qeto ea ho ja applesauce ntle le tsoekere, tekanyetso ea eona ea letsatsi le letsatsi ha ea lokela ho feta ligrama tse 100. Ho ja ho etsoa hantle hoseng, ha motho a ikoetlisa a le sehlohlolong, e leng ho tla thusa ho monya tsoekere e ngata habonolo.
Letšoao la GI le arotsoe ka mekhahlelo e latelang:
- Ho fihlela ho 50 PIERES - lihlahisoa ha li kotsi ho litekanyetso tse tloaelehileng tsa tsoekere ea mali.
- Ho fihla ho li-unit tsa 70 - lijo li ka kenyelletsoa lijong ka linako tse ling le likarolo tse nyane.
- Ho tloha ho li-PIECES tse 70 le ka holimo - lijo tse joalo li khopisa hyperglycemia, haeba e sa kenngoe ka insulin ea ultrashort.
Ho latela lintlha tsena, lijo tsa tsoekere li lokela ho khethoa.
Lijana tsa Apple
Ho tloha liapole, u ka pheha lijana tse fapaneng - jeme, jellies, marmalade ebe u li baka ka ontong kapa cooker ea butle. Mokhoa oa ho qetela o ratoa haholo ke lefu la tsoekere mme o boloka livithamini le liminerale tse ngata tholoana.
Liapole tse phehiloeng li ka pheha ka mahe a linotsi. Litsebi tsa tsoekere li khothalletsoa li-chestnut, acacia le mahe a linotsi. Mefuteng e joalo, bokhabane ba glucose, GI ea bona ha e fetelle 65 PIERES. Empa sehlahisoa sa linotsi tse nang le linotsi se thibetsoe.
Haeba liphallelo li lokisitsoe, joale motsoako o kang tsoekere o nkeloa sebaka ke mahe a linotsi kapa a tsoekere, joalo ka stevia. Tloaelo ea sejana ea letsatsi le letsatsi ea sejana ha ea lokela ho ba ligrama tse fetang 100.
Tse latelang ke litlolo tsa apole:
- Jam;
- Jam;
- Litapole tse khotliloeng.
Meroalo
Tsela e bonolo ka ho fetisisa ke applesauce ntle le tsoekere, o ka e noka ka monate ha o khetha mofuta oa litholoana tsa acid. Liapole li entsoe ka karolo ea mantlha le peel, ebe li khaoloa likarolo tse 'ne.
Tšela liapole ka pane 'me u tšollele metsi e le hore e koahela litholoana hanyane. Simmer tlasa sekoaelo metsotso e 30 ho isa ho e 35. Kamora ho kenyelletsa monate kapa khaba e le 'ngoe ea mahe a linotsi, otla liapole ka blender kapa itlhatsoe ka sieve.
Jeme ea apole e se nang tsoekere e ka huleloa ka har'a linkho tse sitsoeng ebe e bolokoa sebakeng se lefifi, se pholileng selemo. Ho itokisetsa o tla hloka:
- Liapole - 2 kg;
- Metsi a hloekisitsoeng - 400 ml.
Ho tloha liapole, tlosa konokono ebe u khaola li-cubes, tšela metsi ka pane ebe o eketsa liapole. Pheha ka mor'a ho pheha metsotso e mashome a mabeli. Hlohlelletsa litholoana ho sa khaotse e le hore li se ke tsa chesa ho ea tlase pane. Kamora ho li lumella hore li pholile 'me li fete ka sise kapa ho otla ka blender.
Kenya boima ba apole ka mocheso o tlase hape 'me u phehe ho fihlela o boreleli. Beha jeme ka har'a linkhoana tseo pele li neng li entsoe ka sterilized ebe u phutha lids. Phetola makotikoti ebe u koahela ka kobo. Kamora letsatsi, li fetisetse sebakeng se lefifi le se pholileng.
Jeme ea apole e se nang tsoekere e lokiselitsoe ho sebelisa theknoloji e tšoanang le jeme. U ka ntlafatsa tatso ea apole u sebelisa litholoana tsa lamunu. Li lumelloa ho lefu la tsoekere mme kaofela li na le GI ea li-unit tse ka bang 50. Ho hlokahala metsoako e latelang bakeng sa jeme:
- Liapole - 3 kg;
- Orange - likotoana tse 3;
- Metsi a hloekisitsoeng - 600 ml.
Liapole tsa peel, lilamunu le lipeo, ebe u li khetha ka blender. Tšela metsi ka pane ebe o eketsa puree ea litholoana. Pheha, e hlohlelletsa nako le nako metsotso e mehlano.
Tšela jeme ea apole ea lamunu ho lijana tse sitsoeng. Bophelo bo phahameng ka ho fetisisa ba shelefo ke likhoeli tse 12.
Lijeke tse ling
Ke phoso ho lumela hore menyu e nang le tsoekere e phahameng e kenyelletsa lijo tse tsoang lijong tsa letsatsi le letsatsi. Sena ha se bolele hore o ka ja liswese le likuku. Mokuli o tla pheha habonolo lijo tse tsoekere ntle le tsoekere hae, a theole lijo tse nang le lik'habohaedreite boemong bo amohelehang.
Lijo tsa hoseng tse monate li fanoa ka souffle ea curd e phehiloeng metsotso e 10 ka microwave. Litholoana tse bontšitsoeng ho risepe li lumelloa ho fetoloa ho latela khetho ea tatso ea hau, empa u se ke oa lebala ka letšoao la GI.
Litholoana tsa soufflé, motho ea nang le lefu la tsoekere a ka khetha - liapole, lipere, raspberries, li-blueberries, fragole, fragole, liperekisi kapa liapole. Li ka kopanngoa.
Bakeng sa soufflé ea curd, ho hlokahala likarolo tse latelang:
- Cheese e se nang mafura e nang le mafura - ligrama tse 300;
- Lehe le le leng;
- Apple - sekhechana se le seng;
- Pear - sekhechana se le seng;
- Vanillin - ntlheng ea thipa;
- Sweetener - ho latsoa, empa u ka se etsa ntle le haeba litholoana li le monate.
Ho qala feela, lehe, protheine, vanillin le chisi ea cottage li otloa ka blender kapa sejoalo ho fihlela ho eketsoa boima bo bongata, haeba bo lakatsa, ka mohlala, stevia. Litholoana li halikiloe ebile li bohlokoa, li khaotsoe ka li-cm tsa lisenthimithara tse tharo. Kopanya metsoako eohle le kopanya. Fetisetsa sejana ebe o kenya microwave metsotso e 5 - 7. Souffle ea curd e nkoa e loketse ha boima bo eketsehile haholo 'me bo tiile.
Ntle le moo, lijo tse tsoekere tse senang tsoekere li ka ba joalo ka lijo-thollo, makhopho, likomkomere, jellies, marmalade le likuku, mohlala, litapole. Ka nako e ts'oanang, lihlahisoa tsa phofo li lokiselitsoe feela ho tloha ho rye kapa phofo ea oat.
Video e sehloohong sena e bua ka melemo ea liapole 'meleng oa motho.
