A wane kashi ne don maye gurbin sukari da zuma?

Lokacin maye gurbin sukari tare da zuma, tuna cewa a zazzabi wanda ya wuce digiri 40, duk kayan amfanin sa sun ɓace, saboda haka idan kuna son zumar gingerbread ko da wuri kawai saboda ɗanɗano - ya rage gareku, amma sanya shi cikin shayi ko kofi don inganta lafiya kuma saboda warkewa - kawai canja wurin samfurin da squander kudi.

A ɗauka cewa zuma kusan sau ɗaya da rabi sun fi mai daɗi lafiya, amma haɗinta sinadaran ya ɗan bambanta. Duk nau'ikan sukari sun haɗu har zuwa 95% na kwayoyin bushe, wanda fiye da rabi da har zuwa 80% sune monosaccharides glucose (innabi s.) Da kuma fructose ('ya'yan itace s.), Wadanda basa ɗaukar nauyin fitsarin lokacin da aka yi la'akari da shi.

Asirin zuma

Kudan zuma sun ƙunshi adadin magnesium, baƙin ƙarfe, alli, phosphorus, bitamin A, B1, B2, C, D da sauransu. Abubuwan da ke cikin caloric na zuma na kowane nau'i shine kusan 3300 kcal / kg, wanda ya fi sauran samfura. Kwata na zuma ya ƙunshi ruwa, sabili da haka, kusan dukkanin samfuran da ke ciki sun zama rigar. Don guje wa wannan, yana da kyau a rage adadin ruwan da aka haɗa da kullu.

Kudan zuma na iya rufe wari da dandano na wasu samfuran kuma yana da kyau kar a kara shi a wainar 'ya'yan itace. Ba za a iya sanya zuma a cikin yanayin zafi sama da digiri 140 Celsius ba, in ba haka ba ta rasa dukkan halayenta masu amfani.

Abubuwan da ke da yawa na zuma don maye gurbin sukari

Sauya sukari tare da zuma ya zama daidai da wasu ƙa'idodi:

Na farko, maye gurbin rabin kashi na sukari, lokacin da kuka gamsu da cewa irin wannan girke-girke ya dame ku, zaku iya canza zuwa cikakken maye,
Ya kamata a gasa zuma kullu tsawon mintuna 15-20, tunda ya fi na zahiri da sukari,
yawan zafin jiki yakamata a rage shi da digiri da yawa don hana canje-canje a tsarin zuma,
don yin kukis da kayan kwalliya, kuna buƙatar maye gurbin gilashin sukari tare da rubu'in gilashin gilashin zuma, sannan kuma ƙara ɗan ƙaramin gari ko rage adadin ruwa zuwa rabin gilashin don ƙoshin ya zama m,
a cikin marmalades, matsafa da masara yawan zuma da ruwa ba a canza ba.

Kalori abun ciki na zuma da sukari

Kudan zuma sun ƙunshi adadin kuzari fiye da sukari, wanda za'a iya maye gurbin shi da samfuran halitta, amma yana shafar adadi ne kawai - jikin yana da sauri kuma baya buƙatar ƙoshin zaƙi.

Hakanan, glycemic index na zuma (55) yana da ƙasa da ƙididdigar sukari (61) da glucose (100, matsakaicin ma'auni). GI alama ce ta yawan insulin dake ɓoyewar ƙwayar kansa, wanda ke yin ayyuka biyu:

Ragewa a matakin sukari, tarin mai.
Tarewa da juyawar mai mai yayi izuwa glucose.

Babban GI ne wanda ke kaiwa ga ƙarancin ƙarin fam. Dangane da haka, yin amfani da zuma zai sami tasiri mai kyau ba kawai ga lafiyar ku ba, har ma a kan adon ku.

Bugu da ƙari, saboda ƙimar abincinsa, zuma ba zai haifar da sha'awar cinye shi a cikin kilo kilogram ba, wanda ke nufin cewa matsakaicin da zai ba ku farin ciki shine aanƙaƙa a rana. Irin wannan adadin ba zai iya cutar da ku ba.

Kalli bidiyon akan ko za'a iya maye gurbin sukari da zuma.

Amfanin maye sukari da zuma

Tun kafin zamaninmu, mutane sun san game da sihirin sihirin na zuma kuma suka kira shi "magani ga dukkan cututtuka." Abubuwan da ke da amfani na kyan zuma ba su iyakance ga ƙarancin GI ɗinta.

ba kamar “adadin kuzari” na sukari ba, zuma ya ƙunshi Organic acid, sunadarai, ma'adanai da bitamin,
ya mallaki magungunan antioxidant da antibacterial Properties,
rage hadarin caries
Idan aka yi amfani da shi azaman kayan marinade, baya bada izinin cape ya ƙone kuma ya saki ƙwayoyin cuta masu haɗari,
a cikin adadi kaɗan, ba a ba shi ga masu ciwon sukari ba, kamar maye gurbin sukari.

Ruwan zuma na Recipes

A cikin yin burodi, maye gurbin sukari da zuma ba a iyakance shi ga kwandon zuma da muffins ba. Anan akwai wasu misalai waɗanda zasu iya haɓakawa da haɓaka menu naka:

Kudan zuma suna taushi kullu ɗan gajeren abinci, sabili da haka ana buƙatar wucewar gaba a cikin firiji don aiki tare da shi. Mafi kyawun lokacin shine 'yan sa'o'i kaɗan, har ma ya fi kyau don barin kullu don daren.

Daga irin kek ɗin gajeren zango za ku iya gasa talakawa ɗakin kwana ko kuki mai tsayi. Don ƙirƙirar ɗayan na ƙarshe, sanya kullu a cikin ƙananan rabo a kan takardar burodi, sake zuma mai maiko don bayyanar da lafiya, ƙara ƙwayayen ƙanƙane Wannan za a iya yin burodi ba kawai a cikin tanda ba, har ma, wanda ya fi dacewa, a cikin baƙin ƙarfe na waffle.

gilashin ruwa ko whey ku dandana,
cokali ɗaya da rabi na alkama,
gilashin garin hatsin rai
tablespoon na zuma
wani tsunkule na gishiri
yisti
man kayan lambu.

Narke yisti a cikin whey (ruwa), ƙara rabin gilashin alkama gari, haɗa da kyau kuma bar shi daga na mintina 15. Honeyara zuma, gishiri, mai da hatsin rai, a hankali, ƙara sauran garin alkama har sai kullu ya zama mai kama da juna sai ya daina manne da hannun. Sauke da kullu da man shanu ka bar rabin sa'a ko awa daya.

Juya da kullu cikin da wuri ko wani nau'i. Gasa a cikin tanda a 150ºC har sai ɓataccen ɗan itacen zina ya bayyana.

2 qwai
2 kofuna waɗanda alkama gari
100 grams margarine,
rabin gilashin madara
cokali shida na zuma
lemun tsami ruwan 'ya'yan itace
lemun tsami zest
yin burodi
gishiri
barasa dandana.

Narke margarine, ƙara madara da ƙwai, haɗa har sai da santsi. Gishiri, Mix tare da ruwan 'ya'yan lemun tsami, zest da yin burodi foda. Fara motsawa, sannu a hankali ƙara gari har sai kullu ya zama mai laushi.

Fr kullu a cikin tukunyar muffin, muna shafa mai tare da mai. Gasa a cikin tanda a digiri 170 na kimanin rabin sa'a. Idan ana so, zaku iya haɗa ragowar ruwan lemun tsami tare da zuma da kwakwa kuma ku zuba kwandunan da aka shirya tare da sikirin da aka samu.

Kodayake zuma ba ta dace da yin apple charlotte ba, ana iya amfani dashi da kyau don miya salads na 'ya'yan itace. Don yin wannan, ɗauki fruitsa fruitsan itace da berries (apples, pears, kiwi, melons, peaches, apricots, ayaba, abarba, lemu, lemo, shudayoyi, mulbuna, inabi, 'ya'yan itacen rumman da duk abin da tunanin ku ya faɗi), finely sara da cakuda. Kuna iya ƙara fruitsan fruitsan 'ya'yan itace ko ƙwaya a cikin dandano. Ku ɗanɗana sakamakon cakuda da zuma. Hakanan, don bayar da dandano na musamman, zaku iya amfani da ruwan lemun tsami, giya, kirim mai tsami ko yogurt kuma an shirya salatin lafiya da lafiya!

Zamu iya cewa zuma ta fi lafiya fiye da sukari, domin kuwa:

yana sarrafa tsarin narkewa, yana tsarkake jini,
yana taimakawa wajen yaki da kwayoyi,
ba sosai kaya hanta,
Yana taimakawa rage nauyi
asalin halitta ce ta bitamin da ma'adanai,
yana ba ku damar dafa abinci mai laushi ba tare da sukari ba.

Raba kwarewarku ta maye gurbin sukari da zuma a cikin bayanan. Kuma ku kalli bidiyo game da ra'ayin wani masanin abinci mai gina jiki game da amfani da zuma maimakon sukari.

Berry Cashew Cake

INGREDIENTS

- - 1 tbsp. oatmeal
  - 1 tbsp koko
  - ruwan 'ya'yan itace da kuma ruwan lemo na 1 orange (cire fina-finai)
  - Kwana 7

- 280 g cashews (2 tbsp.), Soaked na dare
- 3 tbsp. l zuma
- 1 tbsp. l lemun tsami ruwan 'ya'yan itace
- 3⁄4 Art. ruwa
- 2 tbsp. l kwakwa mai (ko fiye da cashews ko waterasa da ruwa)
- 1 tbsp. kowane berries (sabo ko mai sanyi)

CIGABA

Rufe kamannin m tare da diamita na kusan 18 cm tare da fim ɗin jingina (saboda gefuna sun rataye).
Haɗa dukkan kayan abinci don keken a blender.
Sanya kullu a kasan ƙasan kuma a rarraba.
Beat a cikin tsabta blender dukkan sinadaran don cika, sai dai berries, har sai wani yayi kama, mai santsi, mai kirim. Duba don zaƙi.
Sanya cream a cikin kwano, daɗaɗa berries ɗin da hannu. Fewan guda kaɗan don barin don ado. Idan kayi amfani da berries mai sanyi, da farko kukanye su kuma magudana ruwan 'ya'yan itace.
Sanya cikar cika a ko'ina.
Sanya a cikin injin daskarewa don dare.

Kalori abun ciki

Abu na farko da mutane suke kula dasu lokacin lura da abinci shine kalori mai samfuri.

Kudan zuma sune wadataccen carbohydrate wanda ke da kuzari wanda darajar adadin kuzari ya bambanta da iri-iri. Matsakaicin kilogiram 300-350 akan gram ɗari. Varietiesayan nau'in "mafi sauƙi" sune acacia kuma ana samun su a lokacin furanni na lambuna (kusan 300 kcal).

Babu shakka, cin zuma a maimakon mai zaki ba shi yiwuwa ba tare da sarrafawa ba, tunda samfurin kudan zuma yana da matukar kalori. Dukda cewa yana da ƙaranci a cikin wannan alamar ga sukari. Calorie abun ciki na kilo 398 na ƙarshe kilogram na ɗari ɗari.

A lokaci guda, kayan zuma suna shawa da sauri - sugars mai sauƙi wanda ke yin abubuwan da ke ciki sun kasance cikin jiki ba tare da lalata ba ta hanyar enzymes abinci.

Shin zai yiwu a maye gurbin sukari da zuma yayin cin abinci? Tabbas, amma kashi na yau da kullun kada ya wuce ɗaya ko biyu ba tare da kai ba.

Dangane da shawarar kungiyar American American of Cardiology, yakamata mata su sha cokali shida na sukari (kilo 100). Kuma ga maza, maganin yau da kullun shine cokali tara (kilogram 150). Guda shawarwarin guda ɗaya za'a iya jagorar su ta hanyar gabatar da samfurin likita na halitta a cikin abincin.

Abubuwan da ke cikin kalori na teaspoon shine kilo 26 na kilogram (a nan, kuma, duk ya dogara da nau'ikan). Sugar - 28-30 kcal.

Manuniyar Glycemic

Batu na biyu mai mahimmanci shine glycemic index. Yin amfani da samfurin kudan zuma don ciwon sukari na iya zama haɗari.

Sabili da haka, ana bada shawara don samun shawarwari daga likitanka kafin fara aikin likita (magani tare da magungunan jama'a). Don gabatar da samfurin likita akan menu a matsayin magani ga wannan cutar ba shi da ƙima.

GI fiye da raka'a 70 yana haifar da saurin insulin aiki. Dangane da haka, an zaɓi zuma tare da ƙarancin glucose a cikin abun da ke ciki. A cikin irin waɗannan nau'ikan, akwai raka'a 19 na fructose GI, kuma jimlar GI tare da glucose kusan raka'a 50-70.

Tare da ciwon sukari, yana da amfani:

Acacia iri-iri
kirji iri-iri
da lebe.

Idan aka kwatanta da sukari da kuma GI nasa daidai da 70, samfurin likita ya ci nasara - abun da ke cikin glucose a cikin jini lokacin da aka cinye shi zai zama ragu.

Toara zuwa Tea

Shin za a iya sanya zuma cikin shayi mai zafi a maimakon sukari? A bayyane yake ga waɗanda suka san kaddarorin kayayyakin kudan zuma na halitta - ba za a yi wannan ba.

Gaskiyar ita ce, tana rushewa da sauri a ƙarƙashin rinjayar yanayin zafi mai ƙarfi, ta rasa kaddarorin kayanta. Kuma suna amfani dashi sau da yawa azaman wakili na warkewa wanda ke taimakawa sosai tare da kamuwa da cututtukan hoto ko na kwana. Kuma yana tare da sanyi cewa yana da shawarar sha shayi mai zafi.

Amma riga da digiri 40 a cikin kayan aikin likita shine lalata samar da canji - ƙwayoyin ƙwayoyin cuta. Kuma a yanayin zafi sama da digiri 60, duk kaddarorin warkarwa, dandano, kamshi sun ɓace, tsarin kristal ya karye.

Don warkewa, ana cin zuma a ciji. Da farko, ganyen shayi na ganye ya bugu, sannan bayan minti 15-20 ana shan ganyen kudan zuma a cikin bakin. Ko kuma ana amfani dashi rabin sa'a kafin cin abinci ko shan shayi.

Toara zuwa Kofi

Masu son abinci suna mamaki ko zai yuwu a sha kofi tare da zuma. Productara samfurin kudan zuma yana ba da ruwan sha ainihin dandano. Akwai girke-girke na musamman waɗanda suke da mashahuri tare da connoisseurs na wannan haɗin samfuran.

Amma kofi tare da zuma a maimakon sukari ba za a iya brewed ba, saboda wannan yana haifar da cin zarafin sinadaran abun da ke cikin kudan zuma da kuma asarar warkar da kaddarorin. Ya juya cikin talakawa mai dadi.

Cold dafa abinci

Amma dafa abinci mai sanyi, mai dacewa a cikin zafi, abu ne wanda aka yarda da shi.

gilashin ruwan sanyi
Boiled madara mai sanyi,
biyu kofi na kofi,
75 grams na samfurin likita,
daidai yake da ruwan zãfi.

Da farko, ana dafa shi kuma ana sanyaya shi zuwa kofi 40 digiri. Sannan abin sha yana hade da samfurin kudan zuma da gilashin ruwan sanyi. Zuba shi a cikin tabarau masu tsayi tare da kankara da madara.

Abincin na da lafiya kuma yana da daɗin ɗanɗano, yana da kyau a kwanakin rani mai zafi. By fursunoni hada da kalori abun ciki.

Toara zuwa yin burodi

Za a iya maye gurbin sukari a cikin yin burodi tare da zuma, amma a nan dole ne a yi la'akari da ingancin samfurin gasa.

Samfurin kudan zuma, lokacin da ba'ayi amfani dashi ba, yana sanya kullu:

ma dadi
rigar da m
nauyi.

Sabili da haka, yana da muhimmanci a zaɓi madaidaitan halaye daidai da ƙimar samfurin likitancin da aka yi amfani da shi (yana iya zama ruwa ko kauri, candied).

Gilashin sukari daidai yake da kashi uku na zuma wanda yake mamaye jirgin ruwa iri ɗaya.

Bayan shigar da kudan zuma a cikin girke-girke, ya zama dole don daidaita adadin ruwa da gari. Akwai hanyoyi guda biyu:

sha kasa da ruwa (alal misali, rabin gilashin ganga uku na zuma maimakon gilashi, kamar sukari),
amfani da ƙarin gari.

Yin burodi yana tsawan lokaci, kuma zazzabi dole ne a rage shi zuwa digiri goma zuwa goma sha biyar (samfurin na yin duhu da sauri).

Sauya syrup

A cikin dafa abinci, zaku iya maye gurbin inrop syrup tare da zuma. A saboda wannan dalili, samfurin kudan zuma dole ne ya kasance cikin yanayin ruwa - sabo ko narke a cikin ruwa mai wanka.

Ba kowa ba ne zai son wannan musanyawa, kamar yadda jita-jita ke samo wari mai ƙanshi na ƙanshi.

Bayani: syrup sukari shine tushen samfurin likita na wucin gadi.

Akwai girke-girke daban-daban don shirinta don dalilai na dafuwa. Misali, ana dauka:

300 grams na sukari mai girma
Miliyan 150 na ruwa
na uku na teaspoon na citric acid.

Sugar yana sauƙaƙawa. Bayan ruwan zãfi da bayyanar kumfa, ana gabatar da acid. Dafa abinci na tsawon wani minti 20-30 a ƙarƙashin murfin. Syrup ba ya taurara a cikin firiji.

A ƙarshe

Ko don maye gurbin sukari mai girma tare da samfurin likita na halitta ya dogara da takamaiman dalilin. Idan muna magana ne game da rasa nauyi, zaku iya ƙin wannan ƙarin akan menu, har ma da yawancin yawanci.

Ya kamata kula ta musamman da mutane masu cutar siga. A cikin yanayin su, samfurin kudan zuma ya dace kawai don dalilai na magani.