Lijo tse monate tsa lijo tse theolelang

Bophelo ba batho ba nang le lefu la tsoekere bo tletse lithibelo mabapi le phepo e nepahetseng, hobane hoa hlokahala ho boloka boemo ba tsoekere maling maling ka har'a meeli e amohelehang.

Re tlameha ho itela tloaelo ea ho ja lipompong. Empa esita le lefu la tsoekere le ka itlhatsoa ka lino tse monate tse fapaneng le tse phetseng hantle nako le nako.

Li-sweets, lik'habohaedreite le lefu la tsoekere

Tsoekere le lik'habohaedreite tse nooang ka lijo, li fana ka tsoekere maling, e kenang liseleng ebe li kenngoa matla a hlokahalang bakeng sa bophelo ba 'mele.

Insulin e hlahisitsoeng ke manyeme e laola ho kenella ha tsoekere maling ka har'a lisele. Ka lebaka la bothata ba "metabolism" ea endocrine, hormone e khaotsa ho sebetsana le ts'ebetso ea eona, mme khatello ea tsoekere e phahama ka holim'a boemo bo lumelletsoeng.

Mofuta oa 1 oa lefu la tsoekere, "insulin" ha e hlahisoe ke makhopho, 'me batho ba nang le lefu la tsoekere ba qobelloa ho etsa khaello ea bona ka ho sebelisa ente ea insulin. Mofuteng oa 2 oa lefu la tsoekere, insulin e hlahisoa ka ho lekana, empa lisele li emisa ho e arabela 'me boemo ba tsoekere ea mali bo nyoloha.

Joale ho latela hore lik'habohaedreite tse nyane le tsoekere li kena 'meleng, butle-butle ho bokellana ha tsoekere maling.

Ho ipapisitse le sena, ho hlahisoa phepo e khethehileng ea phepo e nepahetseng bakeng sa batho ba nang le lefu la tsoekere, leo mookotaba oa lona e leng ho boloka melao e joalo:

• kenyelletsa tsoekere le lipompong ho tsoa lijong;
• sebakeng sa tsoekere, sebelisa litlatsetso tsa tlhaho;
• motheo oa menu e lokela ho ba liprotheine le lijana tse tlase tsa carb;
• hana litholoana tse monate, meroho e halikiloeng le lijo tse nang le lik'habohaedreite tse potlakileng;
• ho khothalletsoa lijo tse nang le khalori e tlase;
• jella lijo tse nang le index ea glycemic e tlase;
• bakeng sa lijo tsa tsoekere le ho baka, sebelisa oat, lijo-thollo tse felletseng, phofo ea rye kapa ea buckwheat le lebese le mafura a fokolang le lihlahisoa tsa lebese le bolila;
• fokotsa ts'ebeliso ea mafura.

Leha lijo tse tsoekere tse sireletsehileng tsa lefu la tsoekere ha lia lokela ho hlaha tafoleng eseng makhetlo a mabeli ho isa ho a mararo ka beke.

Mefuta ea tsoekere - nka e sebelisa?

Ntle le tsoekere lijong, o ka sebelisa tse tsoekere ka tsoekere molemong oa ho etsa lijo tse tsoekere.

Ho tsoa ho li-sweeteners tsa tlhaho tsa lefu la tsoekere ho fanoa:

1. Stevia - setlama se monate ka ho fetisisa sa limelakenya letsoho tlhahisong ea tlhaho ea insulin 'meleng. Ntle le moo, stevia e potlakisa ntlafatso ea lisele tse senyehileng mme e na le phello ea bactericidal.
2. Licorice e eketsoa ka katleho ho thepa e bakiloeng kapa lino tse tsoekere.
3. Xylitol ke monko o monate oa tlhaho o entsoeng ka lehong le litšila tsa poone. Phofo ena e ntlafatsa phallo ea bile, empa e ka tsosa tšilo ea lijo.
4. Fructose e monate ho feta tsoekere ebile e na le lik'hilojule tse ngata.
5. Sorbitol - e hlahisoa ho tsoa litholoana tsa hawthorn kapa molora oa thaba. Ha e monate joaloka tsoekere, empa e na le lik'hilojule tse ngata. E kanna ea ba le phello e laxative 'me ea baka tsitsipano ea pelo.
6. Erythritol ke monko oa khalori o tlaase ka ho fetisisa.

Li-sweeteners tsa maiketsetso li emeloa ke polelo e joalo:

1. Aspartame ha ea lokela ho phekoloa ka mocheso. Aspartame e lokela ho sebelisoa kamora ho buisana le ngaka. Monko ona o monate ha o khothalletsoe ho sebelisoa ka khatello ea mali le ho hloka boroko.
2. Saccharin ha ea lokela ho jeoa ke mafu a liphio le sebete.
3. Cyclamate e fumanoa e rekisoa ka motsoako le saccharin. Monko ona o monate o na le tšusumetso e ntle tšebetsong ea senya.

Sekoahelo sa monko

Lisebelisoa tse bonolo tsa lino tse tsoekere tse jang li tla thusa ho feto-fetola lethathamo la batho ba nang le lefu la tsoekere. Bakeng sa boitokisetso ba bona, o ka sebelisa monokotšoai o mocha kapa o lehloa ka litholoana tse nang le index e tlase ea glycemic. Litokisetso tsa litholoana tse entsoeng ntle le tsoekere le tsona li loketse.

Lihlahisoa tsa lebese le chisi ea cottage li lokela ho ba tlase mafura kapa mafura a tlase.

Lino

Ho tsoa ho monokotsoai le linoko tsa litholoana tse loketseng phepo e nepahetseng ea tsoekere, o ka lokisa jelly e monate, punch le smoothie e phetseng hantle, e loketseng mohoete:

1. Berry jelly. Ho tla nka: ponto ea li-cherries kapa cranberries, 6 tbsp. thispone ea oatmeal, likopi tse 4 tsa metsi. Grie monokotsoai litapole tse khotliloeng ebe u kopanya le oatmeal. Hlatsoa ka metsi ebe u pheha ka mocheso o tlase bakeng sa metsotso e ka bang 30, o hlohlelletsa kamehla. Ha jelly e totobala, e pholile 'me u tšollele ka khalase.
2. Melon Smoothie. Ho tla nka: likhechana tse peli tsa melon, 3 tbsp. l oatmeal, khalase ea lebese la skim kapa yoghur ea tlhaho, karolo ea linate tse khotsoeng. Khaola makhasi a melon ka likoto ebe u a kopanya le liserekisi le yoghur. Obetse ka blender ho fihlela e boreleli. Fafatsa ka linate ka holimo.
3. Punch. Ho tla nka: likhalase tse peli tsa lero le lecha le halikiloeng ho tsoa ho phaenapole kapa litholoana tsa lilamunu, likhalase tse peli tsa metsi a nang le liminerale, halofo ea lere, leqhoa la lijo. Kopanya metsi le lero le tšolleloa ka khalase. Lahlela li-cubes tse 'maloa tsa leqhoa le ho khabisa ka mokokotlo oa lemone.

Keke le lipie

Bakeng sa tafoleng ea mekete, o ka qeta nako e nyane mme o baka kuku ea 'nete kapa pie.

Keke Napoleon. Tlhokahalo: 3 tbsp. l phofo ea lebese le starch ea poone, mahe a 3, likopi tse 1.5 tsa lebese, stevia.

Ho etsa tranelate: kopanya lebese le lecha le le omisitsoeng, halofo ea stevia le 1 tbsp. l starch. Fafatsa motsoako ka mocheso o tlase, o hlohlelletsang nako le nako. Tranelate e lokela ho ba boima. Pholile.

Bakeng sa motheo oa khekhe, grint ea mahe ka starch le stevia ebe o baka li-pancake ka skillet e nyane. Bakeng sa kaka e kholo, palo ea lihlahisoa e tla hloka ho eketseha. Pancake e le 'ngoe e hloka ho halikisoa ho ba matla le ho e sithabetsoa hore ebe likoekoe.

Fola li-pancake ka holim'a e mong, tse tlotsitsoeng ka tranelate. Fafatsa ka khekhe e khethiloeng ka holimo. Keke e felisitsoeng e lokela ho kolobisoa hantle.

Lebese la linonyana. Ho tla nka: likotoana tse 7 tsa mahe, 3 tbsp. l phofo ea lebese, 2 tsp. cocoa, linoelo tse peli tsa lebese, sweetener, ntlheng ea thipa ea vanilla, agar-agar 2 tsp, soda le acid.

Bakeng sa setsi, otla makhooa a lehe a 3 ka foam e matla, grind ea 3 yolks ka monate. Kopanya ka hloko masene ka bobeli a lehe, eketsa sopho, vanillin le 2 tbsp. l phofo ea lebese. Tšoaea boima ka foromo e phahameng, kotara ea bophahamo ba mahlakore le ontara bakeng sa metsotso e 10-12 ho 180ºС.

Bakeng sa icing, kopanya cocoa le yolk e le 'ngoe, halofo ea khalase ea lebese, tsoekere le phofo ea lebese e setseng. Ha o ntse o hlohlelletsa, futhumatsa motsoako ka mocheso o tlase ho fihlela o boreleli. Se ke oa belisa!

Bakeng sa tranelate, hlohlelletsa agar-agar ka lebese le pheha metsotso e seng mekae. Ha u ntse u pholile, otla makhooa a lehe a 4 ka sweetener le citric acid ka foam e matla. Ho tsoela pele ho otla, tšela ka hloko motsoako oa lebese.

Tšela kuku ka hlobo, e tlatse ka icing, e tšollele souffle ea tranelate ebe u e tlatsa ka icing e setseng. Keke e felisitsoeng e lokela ho pholile bakeng sa lihora tse peli.

Pie ka chisi ea chisi le ho tlatsa monokotšoai. U hloka: likuku: pakete ea chisi ea chisi, 100 g ea oatmeal kapa lijo-thollo, monate, vanilla, matlapi.

Bakeng sa ho tlatsoa: 300 g ea chisi ea chate le monokotsoai, lehe, monate.

Hlohlelletsa metsoako eohle ea likuku ho sebelisa blender. Tsamaisa boima ka sebopeho, ebe o etsa mahlakore. Metsotso e leshome le metso e mehlano ea metsotso e 10-15 ho 200ºС.

Grila lehe le sweetener ka chisi ea cottage, tšela ka har'a monokotsoai ebe o kopanya. Tsamaisa curd e tlatsitsoeng motheong oa phae ebe u tšela ka ontong metsotso e meng e 30. Fokotsa phae.

Pie ea plum. O tla hloka: ponto ea li-plums tse se nang peo, 250 ml ea lebese, mahe a 4, 150 g ea lijo-thollo tse felletseng kapa phofo ea oat, sweetener (fructose).

Beat makhooa a nang le monate ho foam e matla, eketsa li-yolks, lebese le phofo. Kopanya hantle. Tlatsa li-plums ka tlase ho molora ebe u tšela hlama ka holimo. Pheha metsotso e 15 ho 180 C, ebe u fokotsa mocheso ho isa ho tse 150 ebe u baka metsotso e meng e 20-25. Tšela pie ebe o pheha sejana.

Li-biscuits

Li-cookie tse sa tsoa qhekelloa li nepahetse bakeng sa mokete o bobebe kapa mokete oa tee:

1. Cookies ea Buckwheat le Cocoa. U tla hloka: 200 g ea phofo ea buckwheat, kopi ea 2/3 ea apole, khalase ea yogurt, 2 tbsp. l cocoa phofo, soda le ho e, pina ea letsoai le khaba ea oli ea meroho. Kopanya litapole tse khotliloeng ka yogurt, letsoai le le soda. Kenya botoro, cocoa le phofo. Li-cookies tse potolohileng tse foufetseng 'me u bake metsotso e 20-30 ho 180ºС.
2. Li-Cookie tsa Currant. U tla hloka: 200 g ea botoro le oli e ntšo, 350 g ea kutu, 40 g ea lialmonde tse khethiloeng le hazelnuts, 50 g ea starch ea poone le fructose. Grila botoro ka sweetener le monokotsoai o mong, eketsa tse ling kaofela tsa li-currants, starch le linate tse khotsoeng le korong. Ho phuthela ka polasetiki, otlolla boima ebe o sotha soseji. Boloka sebakeng se pholileng nako e ka bang hora. Khaola sosee e batang ka li-cookie tse bophara ba 0.5 cm, ebe o baka metsotso e 20-30 ho 200 ° C.

Cottage chisi casserole le curd

Bakeng sa boima ba curd o tla hloka: 600 g ea chisi e nang le mafura a tlase, halofo ea khalase ea yogurt ea tlhaho, monate, linate tse 'maloa tse sa tsoakoang kapa litholoana.

Tšela yoghur ka curd, eketsa sopho le ho otla ka blender ka boima bo tlotsitsoeng. Fafatsa le monokotsoai.

Ho lokisa casserole ea Cottage chisi, eketsa mahe a mabeli le likhaba tse 6 tse kholo tsa oatmeal kapa phofo ho boima. Hlohlelletsa 'me u kenye foromo eo. Cheka ho 200ºC bakeng sa metsotso e 30-35.

Lijana tsa litholoana

Ho tloha litholoana o ka etsa soufflé e nkhang hamonate, casserole, seneke sa litholoana le salate ea lero:

1. Apple souffle. U tla hloka: liapole tse sa lomosoang (600 g), tsoekere, li-walnuts tse khotsoeng, pinene ea sinamone. Ebola le liapole tse halikiloeng litapole tse khotliloeng. Kopanya le metsoako e meng kaofela ebe u kopanya. Tsamaisa ka hlobo e tlotsitsoeng ka oli hanyane ebe u baka ho fihlela e phehiloe.
2. Casserole. Ho hlokahala: li-plums tse halikiloeng tsa g g, liapole, liapole, 4, tbsp. l oatmeal kapa phofo, sweetener. Kopanya litholoana le tse tsoekere le oatmeal. E re ke eme metsotso e 20 'me u kenye foromo. Metsotso e 30 ho ea ho tse 30 ho 200ºС.
3. Lithatso tsa litholoana le melee. Tlhokahalo: 300 g ea liperela, makhasi a melon, liapole. Li-fragola tse 'maloa, li-kiwis tse peli, tranelate e nang le mafura a tlase kapa yoghur, makhasi a mint. Khaola litholoana le nako ka yoghur. Khabisa ka koena.
4. Litholoana tse bobebe. Tlhokahalo: 100 g ea phaenapole, lamunu, fragole kapa raspberries, chisi e mafura a tlase. Basekete ba 'maloa. Litholoana tse halikiloeng ka mokhoa o sa ts'oaneng ho ba-skewing. Karolo ea ho qetela e lokela ho ba chisi.

Khetho ea video ea kuku e se nang tsoekere le phofo ea koro:

Se ke oa sebelisa litlolo tse tsoekere 'me u jelle lijana tsohle tse phehiloeng hang. Ho molemo ho arola li-pastry ka matsatsi a 'maloa kapa ho pheha ka likarolo tse nyane.