Pancakes ga masu ciwon sukari - mai gina jiki da mai saurin m

Tare da cutar endocrine kamar ciwon sukari, yana da mahimmanci a kula da glucose na jini koyaushe, cholesterol da hawan jini. Don wannan dalili, ba kawai suna amfani da kwayoyi ba, har ma suna bin tsarin abinci. Idan kuna son kula da kanku ga wani abu mai daɗi, zaku iya dafa pancakes ba tare da sukari ba. Za su ninka menu kuma su kawo sabbin bayanai.

Rye gari pastries

Rye cake babban misali ne mai dadi da lafiya hatsin rai gari yin burodi. Amfani da garin hatsin rai a cikin dafa abinci na gida ya zama ruwan dare gama gari kamar alkama, kodayake a banza - girke-girke ya tabbatar da wannan. Amfanin hatsin hatsin rai a kan alkama shi ne cewa ya fi arziki a cikin bitamin da sunadarai, sannan kuma yana da ikon cire gishirin, gubobi da gubobi daga jiki.

Ana amfani da gari na alkama sau da yawa, musamman a kullu mai yisti, saboda babban abun ciki na alkama a ciki, wanda ke sanya kullu ya zama na roba da juriya. Saboda yisti samfurin ne mai cutarwa (duba

“Gurasar yisti ko kisan kare dangi”), don haka babu buƙatar shirya irin wannan gwajin.

Kuma a cikin kayan lambu na yau da kullun, gari na hatsin rai shine kayan abinci mai ban mamaki, saboda wannan girke-girke na hatsin rai ya tabbatar mana.

Rye gari girke-girke

hatsin rai - 250 g
madara - 200 ml
kwai -1 pc.,
sukari - 100 g
zuma - 2 tbsp.,
raisins - 1 dintsi,
apple - 1 pc.,
soda - 2 tsp,
wani tsunkule na gishiri
0,5 tsp ganƙasa ƙasa, albasa, kirfa, coriander, nutmeg,
dintsi na yankakken kwayoyi (ko tsaba, sesame tsaba).

Ku doke kwai da sukari, sannan ku ƙara zuma da dukkan kayan ƙanshinku kuma ku sake hadewa da kyau.
Sanya madara, a sake haɗawa, sannan a zuba gari da soda. Kullu yakamata ya zama kamar farin kirim mai tsami, saboda haka zaka iya daidaita adadin gari a kowace hanya.
Toara zuwa sakamakon kullu da apple, a yanka a kananan guda, pre-wanke da steamed raisins, kwayoyi ko tsaba (Ina da cakuda sunflower tsaba tare da sisin tsaba).
Mun yada kullu a cikin yumɓu (Ina da inci 19 cm) kuma gasa a 180 C na kimanin mintuna 40 har dafa shi.

Kuna iya amfani da tufar muffin ko babban tukunyar muffin ku gasa cake kamar muffin, ba laifi.

Ina amfani da hatsin hatsin rai sau da yawa (duba “Coarse gari”), amma idan ana amfani da hatsin hatsin hatsin yau da kullun nakan ƙara game da 1/4 na ƙarar bransa (duba “Amfanin bran”) - suna ƙara fa'idar yin burodi da rage rage adadin kuzari . Hakanan a cikin wannan girke-girke yana da matukar yiwuwa a rage adadin sukari a cikin biyu da rage jimlar adadin kuzari da kein.

Ya zama abin ƙanshi mai daɗi da daɗi, godiya ga kayan ƙanshi da zuma, ƙanƙan da kero, da ɗan abin tunawa da tuffa ta toho daga hatsin hatsin rai - duba "Zumar zuma tare da apples." Jimlar adadin kuzari ba ta da yawa, duk sinadaran suna da amfani kuma suna da sauƙi, cake ɗin ba ya da mai, an yi shi sauƙi da sauri - duk abubuwan da ake buƙata don ingantaccen abinci da kuma girke-girke na gida.

Sauran girke-girke daga hatsin hatsin rai:

"Yisti-mai-kyauta na gida",

“Kefir buns”,

"Rye da wuri tare da gida cuku"

Ku ci abinci kuma ku kasance lafiya! Barin maganganun ku - ra'ayoyin suna da matukar muhimmanci!

Da gaske, Lena Radova

Abincin abincin da aka ci abincin ta MAXIMUM cikin minti 7

Kuna son Sweets da gari, amma ku sanya ido akan adon ku? Yi amfani da tari na

"17 Sihiri Sihiri Recipes" don matan gida masu ceton lokaci da suke son ci da rasa nauyi ... Jin daɗi!

Raba labarin a cikin zamantakewa. hanyoyin sadarwa:

Abin da za ku dafa daga hatsin hatsin rai?

Garin alkama yana da wadataccen abinci a cikin gluten, wanda ke sanya damar samun gurasar abinci mai duhu daga gareta, wacce ba ta da kyau kuma ta fi alkama alkama.

Babban tsananin ƙanshi na irin wannan gari da ƙanshin halayyar sa yana haifar da samfurori daga gare shi ainihin halayyar.

Ba wai kawai ana yin burodi ba ne kawai daga gari mai hatsin rai, amma ana da yawa da wuri, robobi, burodi, da kukis a cikin kullu don kek da biredi na roba saboda ƙanshi da launi.

Giya Abincin zuma na zuma
Ingeranyen Kayen Kaya

Gurasar hatsin hatsin ƙarancin itace da daskararru, don haka suka sa alkama ko garin oat a ciki don sa garin ya “fi sauƙi”. Wannan tsohon girke-girke yana amfani da nau'ikan gari guda uku, da giya mai zaki da kuma ƙoshin zuma guda ɗaya.

Kuna buƙatar: - 90 grams na hatsin hatsin rai, - 90 grams na alkama gari, - 180 grams na oatmeal, - 10 grams na yisti mai bushe, - 1 ½ teaspoon na gishiri, - 1 tablespoon na ruwan buckwheat na ruwa, - 1 ½ teaspoon na man sunflower, - 300 ml na ruwan dumi, - 450 ml na giya mai duhu.

Nika oatmeal a cikin blender a cikin farin foda.

A cikin babban kwano hada duka gari da flakes na ƙasa, yisti da gishiri. A cikin jirgin ruwa, haɗa ruwa, zuma da man sunflower. Hada ruwa da kayan abinci na bushe, ƙara giya da kuma shafawa kullu da kyau. Rufe tare da tawul mai ruwa da keɓaɓɓu kuma barin cikin wurin dumi na awa daya. Lokacin da cakuda ya fara kumfa kuma ya tashi, kullu ya shirya.

Soya da wuri kamar pancakes a cikin mai zafi, fadi, nauyi, mafi kyau Cast-baƙin ƙarfe kwanon rufi pre-mai. Ku bauta wa zafi tare da kirim mai tsami ko matsawa.

Rye gari yana ba da wannan hanta na aftertaste na musamman wanda tabbas zaku gode. Kuna buƙatar:

- 1 kopin man shanu mai taushi, - ½ kofin alkama mai laushi, - 1 ƙwan kaji, - 1 kopin hatsin alkama, - 1 kofin alkama mai, - cokali 1 na garin gyada: - cokali 1 na kirfa, - cokali 2 na yin burodi: - 3 cokali na sukari mai laushi .. Beat butter mai taushi da sukari mai laushi har sai fari. Sanya kwai yayin ci gaba da doke. Saya iri biyu na gari tare da bushe kayan yaji. A hankali Mix cakuda da aka cakuda cikin taro-mai mai, ƙara ba ¼ kofin bushe kayan abinci a lokaci guda. Dustauki ƙura mai laushi mai aiki tare da alkama alkama kuma a haƙa da sakamakon kullu ɗauka da sauƙi. Atherara shi a cikin ƙwallo kuma kunsa shi tare da fim ɗin cling, aika zuwa firiji na tsawon 1 hour zuwa kwana 2. Irin wannan kullu zai iya kwanciya a cikin injin daskarewa kuma ya fi tsayi, har zuwa wata daya.

Preheat tanda zuwa 180 ° C. Mirgine ƙullin abin da ya ƙare a cikin ƙaramin santimita thick santimita Yin amfani da kayan yanka na musamman, yanke kukis. Saka shi a kan takardar burodi da aka rufe da kayan abinci kuma yayyafa tare da manyan sukari. Gasa har sai launin ruwan kasa minti 10. Bari sanyi da yin hidima ko adana a cikin akwati na iska.

Abin da za ku dafa daga hatsin hatsin rai?

Bayan 'yan sirri ga yin lush pancakes

Yana da mahimmanci a cika gari tare da iskar oxygen: ya wajaba a kankare shi, zai fi dacewa sau biyu.
Correctaƙƙarfan rubutu na kullu ya kamata yayi kama da lokacin farin ciki, lokacin da aka ɗora a kan kwanon frying ya kamata ya bazu sosai.
Zai fi kyau a gasa a cikin skallet mai zafi mai ɗaukar nauyi, don haka fankon nan da nan zai kama shi kuma ya sami ɗaukaka.
Kafin sanya kullu cikin kwanon, kuna buƙatar ba da ɗan lokaci don "hutawa", saboda duk samfuran suna da alaƙa kamar yadda zai yiwu.

Kefir mai zafi mai ɗanɗano zai sa kwastomomi su zama masu daɗi kuma mai daɗi. Soda, yana narkewa a cikin ruwa mai sanyi, baya aiki cikakke, wanda ke nufin taro zai tashi mafi muni kuma ya sami ɗanɗano launin toka.

Za a iya yin burodin fritters a kan kefir ko yogurt, kowane ɗayan zaɓi girke-girke daban-daban, gwargwadon zaɓin nasu. Zai fi kyau idan mutane ba suyi ƙoƙarin ba da gudummawa ga girke-girke ba, kuma ba sa dafa pancakes: don haƙori mai daɗi, zaɓi na ƙara sukari, 'ya'yan itãcen marmari, apples, cherries, koko foda, ga waɗanda basu damu da su ba) - tare da albasa mai kore, naman alade, dill. A mafi yawancin lokuta, an ƙara gari alkama, amma ana iya shirya shi, alal misali, daga hatsin rai ko wanin.

Kyakkyawan girke-girke na gurasar lush a kan kefir

kefir (kitse mai mahimmanci ba shi da mahimmanci) - 300 gr.,
kwai - yanki 1,
man kayan lambu - 2 tbsp. l.,
granulated sukari - 3 tbsp. l.,
gishiri - tsunkule.,
gari - 200 gr.,
soda - 2 fil.

Mataki na farko shine a doke kwai da kefir (bugun tare da cokali mai yatsa ya isa sosai), sannan ku zuba soda da sukari da gishiri. Ta hanyar sieve tare da matsakaiciyar hannu da muka gabatar da gari, muna saka idanu da yawa na tsari, ya kamata yayi daidai da kirim mai tsami. Oilara mai kuma sake haɗa samfuran tare da cokali.

Yayin da aka haɗa da kullu, sanya kwanon rufi a kan wuta mai ƙarfi, pre-shafa shi da mai (lokaci 1 ya isa ya gasa dukkan fritters akan kefir). Yanzu muna dan kadan rage wuta kuma mun sanya ƙananan sassan taro don fritters. Lura cewa kullu ba za a iya yadawa da smoothed ba, da more manipulation ba dole ba, mafi munin ingancin pancakes. Sa'an nan kuma rufe tare da murfi kuma jira har sai ramuka ya bayyana a saman pancakes, a hankali juya pancakes a gefe guda, toya har dafa shi.

Lush fritters ba tare da amfani da qwai ba

kefir - 200 grams,
gishiri - 1/4 tbsp. l.,
soda - 2 fil,
granulated sukari - 1 tbsp. l.,
garin alkama - 130 gr.,
man kayan lambu - 1 tbsp. l

Soda da sukari tare da gishiri ana nutsar da kefir a ɗan warfir. Ku yi hanzari cikin gari a cikin ruwa, ku haɗa kayan ku zuba man kayan lambu. Bayar da kullu a ɗan ɗan lokaci don hutawa, sannan a gasa pancakes na ɗan mintina kaɗan daga kowane gefe (kwanon rufi ya kamata ya yi zafi). Shirya kwanon da aka gama tare da kirim mai tsami kuma ku more.

Lush pancakes a cikin tanda

Fritters a cikin tanda ana dafa shi ba tare da ƙara mai ba, saboda ba su da yawa a cikin adadin kuzari. Zai fi dacewa ga masu kitse da adadin adadin kuzari a cikin abinci muhimmi ne.

kefir - 200 ml,
sukari - 2 tbsp. l.,
kwai kaza - 1 pc.,
gari - 130 - 200 gr. (adadin yana dogara da yawan kitse na kefir),
yin burodi foda - 0.5 tbsp. l.,
gishiri - 1/4 tbsp. l

Beat tare da kefir, sukari, kwai kaza da gishiri tare da cokali mai yatsa. Na gaba, ɓoye gari, a haɗa ƙaramin burodi a ciki. Muna haɗar da kayan bushewa tare da cakuda kefir, yawan ƙulli ya kamata ya zama denser fiye da yadda ake amfani da shi, zai fi kyau ku ɗanɗano kaɗan tare da gari, kuma ba akasin haka ba. Mun kunna tanda don dumama har zuwa digiri 200, kuma a halin da ake ciki muna rufe takardar yin burodi tare da takarda tare da sanya kullun a gaba a kai. Gasa har sai launin kumburi.

Ra'ayoyin masana ilimin abinci game da keɓaɓɓu a kan kefir

Masana ilimin abinci sun ce kekunan abinci na kefir a cikin matsakaici suna da haɗari don lafiya kuma ba za su lalata yawan adadi ba, amma ba a bada shawarar guda 5 a kowace rana ba. Wannan tasa yana da amfani ga mutanen da ke fama da rashin ƙoshin dabbobi a cikin jiki. Kwayoyin cuta masu amfani waɗanda ke ƙunshe cikin kefir suna riƙe da kaddarorin su a lokacin kulawa da zafi, don haka kwanon ba kawai dadi da aminci ga lafiyar ba, har ma da lafiya. Kuna iya ba da ƙananan fulogi na kefir ba tare da tsoro ga ƙananan yara ba, amma ba shakka, a cikin adadin da aka ba da izini (1-2 inji mai kwakwalwa.), Saboda har yanzu kwano yana daɗaɗɗa, bai kamata ku mamaye ciki ba. Menene abubuwan gurasar lush a ciki suna ƙunshe a cikin abun da ke ciki:

Fat mai narkewa bitamin.
Cholesterol.
Maƙale
Gano abubuwan.
Carbohydrates.
Kayan lambu, kitse na dabbobi.

Dangane da jerin abubuwan da ke sama, ƙarshen ya biyo baya: ga mutanen da ke da cututtukan cututtukan ƙwayar hanji, hanta, hanji, da kuma cututtukan ƙwaƙwalwar ƙwayar cuta, atherosclerosis, yana da kyau mu guji amfani da fritters.

A cewar masana ilimin abinci, kefir yakamata a dafa shi musamman tare da mai mai da aka gyara, kamar yadda ba'a bayyana shi ba lokacin da aka gasa, yana sakin cututtukan daji, wanda ke da matukar hadari ga lafiya.

Fritters tare da kayan fruita fruitan itace

Ga yawancin matan gida da gogaggen, girke-girke na ƙoshin masarufi na yau da kullun ya zama wani abu, don haka zaku iya mafarki tare da canji na ɗanɗano ta hanyar ƙara 'ya'yan itacen da aka fi so ko sabbin (a freshan itace (cherries, apples, raspberries) a cikin jerin kayan abinci. Farantin zai zama mai nasara idan kun san kanku a gaba tare da yadda za ku dafa pancakes tare da ƙari.

Shirye-shiryen 'Ya'yan itacen

Da farko, kurkura 'ya'yan itaciyar da aka bushe, sannan ƙona shi da ruwan zãfi kuma jira a ɗan lokaci har sai' ya'yan itacen da suka bushe suka zama m. Lambatu cikin ruwa, a yanka a kananan guda in da bukata, kuma a yayyafa da garin kadan kadan kafin zuwa kullu. Lush pancakes ana dafa shi da sauri sosai, don haka wani tsari mai kama da shiri zai taimaka wajen gujewa tsaurin 'ya'yan itace.

Fresh shirye-shiryen 'ya'yan itace

Idan 'ya'yan itacen suna da m sosai (alal misali, ceri), to, bayan rabuwa da tsaba, saka a sieve zuwa ɗan ɗan tari kaɗan na ruwan' ya'yan itace. Amma ga sauran (apples, pears, raspberries), to babu buƙatar maimaita musamman; ya isa a kurkura su da ruwan sanyi kuma a sare su da wuka ko grater. Kuna buƙatar haɗa kullu da 'ya'yan itatuwa nan da nan kafin a soya (bayan tsoma su cikin gari), saboda bayan ɗan lokaci za su fara ɓoye ruwan' ya'yan itace.

Kefir ya yi yaushi tare da raisins

kefir - 1 gilashin,
kwai kaza - 1 pc.,
granulated sukari - 3 tbsp. l.,
soda - 1/4 tbsp. l.,
garin alkama - 200 gr.,
man kayan lambu - 2 tbsp. l
wani gishiri
raisins (zaka iya amfani da kowane 'ya'yan itace bushe).

Aldona raisins tare da ruwan zãfi, tsammanin mintina 15. Ja ruwa a ciki tare da sieve kuma ya bushe tare da tawul ɗin dafa abinci na abinci da za a iya zubar dashi. Na gaba, shirya kullu: hada kefir tare da soda, zuba gishiri, sukari da kwai. A hankali zuba gari ta hanyar sieve, farko kofin 1, sannan kamar yadda ake buƙata. Furr dried raisins (idan har yanzu rigar, ɗauka da sauƙi yayyafa da gari) da mai. Dafa abinci ya zama dole a cikin kwanon rufi mai zafi, karin haske na pancakes na mintina 2 daga ƙasa da saman.

Kefir fritters tare da apples

Idan kai da dangin ku ku iya ɗanɗana apples, a gwada yin gurasar da su. Lokacin zabar apples, yana da kyau ba da fifiko ga mai dadi (Zinare, Uwargida, Gloucester, da sauransu) ko nau'in zaki da m (Melba, Spartak, Grushovka).

apples - guda 3,
kefir - 200 ml,
sukari - 3 tbsp. l (Lokacin da kawai an samo apples mai tsami a cikin gidan, ƙara ƙarin)
gari - 130 - 200 gr.,
kaza kwai - guda 2,
man kayan lambu - 2 tbsp. l.,
kirfa dandana
soda - 2 fil.,
wani tsunkule na gishiri.

Zafi kefir don dumama, zuba soda, gishiri, sukari, har ma da ƙwai, dukan tsiya. Ku yi tsalle cikin gari kuma ku ɗanɗaɗa a cikin ruwa, kullu yakamata ya sami ƙazamar murɗa (don kada ya zubo, amma a hankali "ɗanɗano" daga cokali), zuba a cikin mai, ajiye. A hanyar, shirya apples: kurkura tare da ruwan sanyi, cire kwasfa, cire tsaba, uku a kan grater (ko a yanka a cikin karamin cube) kuma yayyafa da kirfa. Muna aika apples namu zuwa gaɓa, a huɗa 1 lokaci kuma a gasa a cikin skillet mai zafi, browning pancakes for 1.5 - 2 minutes a garesu.

M pancakes da naman alade da Dill

Lokacin da ba kwa son zaki, zaku iya dafa sabulun gishiri, waɗanda ba su da ƙasa da zaɓi na zaƙi. Kuna iya amfani da ganye (albasa, dill), tsiran alade, naman alade, cuku ko da albasarta mai soyayyen a matsayin ƙari. Pancakes da naman alade da dill suna da ƙanshi mai laushi, lush da dadi.

kefir - 1 gilashin,
tsarkakakken ruwa - 40 ml,
kwai kaza - 1 pc.,
garin alkama - 200 gr.,
gishiri - 1/4 tbsp. l.,
soda - 1/4 tbsp. l.,
naman alade (ko wani tsiran alade) - 200 grams,
dill ganye - 1/2 matsakaici bunch,
mai (sunflower ko zaitun) - 2 tbsp. l

Muna haɗu kefir da ruwa, zafi zuwa ɗan ƙaramin dumi, gabatar da soda, gishiri, kwai mai tsiya. Mix da cakuda sakamakon, zuba gari mai ƙarko. Yanke naman alade cikin kananan ƙananan bakin ciki (kusan 1 cm tsayi, fadi 0.3 mm), sara da dill, aika abubuwan da ke cikin kullu, kar a manta da ƙara man kayan lambu. Haɗa sau ɗaya, gasa a kan matsakaici mai zafi na minti biyu daga ɗayan dayan gefen, rufe murfin tare da murfi.

Har yanzu, kar ku taɓa kullu, ku haɗa shi da yawan adadin da ake buƙata, don haka za'a adana duk oxygen, daga abin da pancakes ɗin zai zama mai ɗaukaka.

Abinda yafi kyau a bauta

Wasu suna cin fritters ba tare da komai ba, amma idan kun dandana su, jin daɗin irin wannan tasa lalle zai haɓaka. Mafi faranta rai, ba shakka, ana yin gasa, pancakes mai zafi, amma sun sanyaya mai dadi sosai. Abin da pancakes an haɗe shi da:

Kirim mai tsami - wani zaɓi na al'ada, ya tafi tare da duk nau'ikan pancakes.
Jam, jam.
Madara mai narkewa shine mafi kyawun kula da yara.
.An zuma

Kamar yadda kake gani, babu wani abu mai amfani a cikin yin burodi na pancakes, wannan tasa ba ta buƙatar ƙwarewa ta musamman, ƙwararraki, darussan dafa abinci. Fritters a kan kefir suna da ban mamaki, ruddy, kunyi yatsunsu. Babban abu shine dafa shi tare da ruhu kuma samun matsakaicin adadin tabbatacce daga aikin, to nasara babu shakka za a kalli baƙi. Idan duk lokacin da kuka kawo sabon girke-girke, to babu makawa cewa kefir fritters zai sami lokaci don ya gaji. Ya rage kawai don zaɓar zaɓi na wasan kwaikwayo, da sauri zuwa ɗakin abinci don mamakin kanku, har ma da gourmets da kuka fi so!

Idan kun sami kuskure, da fatan za selecti yanki na rubutu kuma latsa Ctrl + Shigar.

Yin burodin abinci: ka'idodi

Mutumin da yake da ciwon sukari kada ya ci sukari a cikin dukkan nau'ikansa, amma zaku iya cin zuma, 'ya'yan itace da sauran abubuwan ƙamshi na sukari musamman.

Don shiri na yin burodi na abin da ake ci, kuna buƙatar amfani da cuku mai-kitse mai tsami, kirim mai tsami, yogurt, berries.

Ba za ku iya amfani da 'ya'yan inabi, raisins, fig, ayaba. Apples kawai m iri. Zai fi kyau a yi amfani da innabi, lemu, lemun tsami, kiwi. An ba shi izinin yin amfani da man shanu, amma na halitta ne kawai, ba tare da ƙarin margarine ba (kuma a cikin adadi kaɗan).

Tare da ciwon sukari, zaku iya cin ƙwai. Wannan abu ne mai ban mamaki "zai iya" kuma ba ku damar dafa yawancin samfurori, masu daɗi da lafiya. Dole ne a yi amfani da gari kawai a niƙa. Zai fi kyau a gasa daga buckwheat, oat, hatsin rai, duk da cewa wannan yana haifar da wasu matsaloli tare da ƙirƙirar kek ɗin cake mai yawa.

Abincin Muffin da Cake

Don kula da kanku ga masu siye, kula da girke-girke masu zuwa:

Samun shiri yana da sauri, mai sauƙi. Ana kiran kirim mai tsami saboda ana amfani da kirim mai tsami don ƙasan cakes, amma ana iya maye gurbin shi, misali, tare da yogurt.

3 qwai
gilashin kefir, yogurt, da sauransu,
gilashin sukari maimakon,
gilashin gari.

Yana da kyau sosai don ƙara berries waɗanda ba su da duwatsu: currants, honeysuckle, lingonberries, da dai sauransu. Aauki gilashin gari, karya ƙwai a ciki, ƙara 2/3 na abun zaki, gishiri kaɗan, haxa zuwa jihar mushy. Yakamata ya zama taro na bakin ciki. A cikin gilashin kefir, ƙara rabin teaspoon na soda, dama. Kefir zai fara kumbura da zuba gilashin. Zuba shi a cikin kullu, Mix kuma ƙara gari (har zuwa daidaito lokacin farin ciki semolina).

Idan ana so, zaku iya sa berries a cikin kullu. Lokacin da cake a shirye, da shi wajibi ne don kwantar da shi, a yanka zuwa biyu yadudduka kuma yada tare da Amma Yesu bai guje kirim. Kuna iya yin ado da 'ya'yan itace a saman.

Don shirya shi, kuna buƙatar ɗaukar cream skim (500 g), taro na curd (200 g), yogurt mai ƙarancin mai (0.5 l), gilashin ƙoshin ruwan ƙoshin ƙoshin fure, vanillin, gelatin (3 tbsp.), Berry da 'ya'yan itatuwa.

Buɗa da curd da zaki, yi daidai da kirim. Mun haɗu da wannan duka a hankali, ƙara yogurt da gelatin a can, wanda dole ne a fara soaked. Zuba kirim a cikin ƙirar kuma sanya shi a cikin firiji don ƙarfafa. Bayan taro ya taurare, yi ado da cake tare da yanka na 'ya'yan itace. Kuna iya bautar da shi akan tebur.

Cake kullu a shirye daga:

qwai (2 inji mai kwakwalwa.),
cuku-free gida mai (250 g),
gari (2 tbsp. l.),
fructose (7 tbsp. l.),
mai kirim mai mai mai free (100 g),
vanillin
yin burodi.

Beat qwai da 4 tbsp. l fructose, ƙara yin burodi, garin cuku, gari. Zuba wannan taro a cikin murfin da aka riga an shirya shi da takarda, da gasa. To, sanyi, a yanka a cikin guntun wando da man shafawa tare da kirim na kirim mai tsami, vanillin da ragowar fructose. Ado da 'ya'yan itatuwa kamar yadda ake so.

Kuna buƙatar ɗaukar cuku gida (200 g), kwai ɗaya, mai zaki (1 tbsp.), Gishiri a saman wuka, soda (0.5 tsp.), Gyada (250 g).

Haɗa cuku gida, kwai, zaki da gishiri. Muna kashe soda tare da vinegar, ƙara zuwa kullu da dama. A cikin kananan rabo, zuba gari, daɗaɗa kuma sake sake. Muna yin buns na girman da kuke so. Gasa, sanyi, ci.

Garin sukari hatsin rai shine ɗayan kayan da ake so. Don kukis kuna buƙatar 0.5 kilogiram. Ana buƙatar ƙwai 2, 1 tbsp. l zaki, game da 60 g na man shanu, 2 tbsp. l kirim mai tsami, garin yin burodi (rabin teaspoon), gishiri, zai fi dacewa ganye mai yaji (1 tsp). Mun haɗu da ƙwai tare da sukari, ƙara foda mai tsami, kirim mai tsami da man shanu. Haɗa komai, ƙara gishiri tare da ganye. Zuba gari a kananan rabo.

Bayan da kullu ya shirya, mirgine shi a cikin ƙwallan kuma bar shi ya tsaya na minti 20. Juya kullu cikin da wuri na bakin ciki kuma yanke shi cikin lambobi: da'irori, rhombuses, murabba'ai, da dai sauransu Yanzu zaku iya gasa kukis. A baya can, ana iya haɗawa da kwai mai tsiya. Tunda cookies ɗin ba su da kwasfa, ana iya cin shi tare da nama da kayan abinci na kifi. Daga cikin waina, zaku iya yin tushen wainar, lokacin da kuka ɓace, alal misali, yogurt ko kirim mai tsami tare da berries.

Pancake da girke-girke na girke-girke

Tare da ciwon sukari, yin amfani da pancakes da muffins na iya ba da jin daɗin sarrafa abincin abincin. Babban ka'ida a wannan yanayin shine amfani da gari mai cikakke (ya fi kyau kar a ɗauki alkama). Kula da girke-girke:

Buckwheat pancakes

Wadannan cututtukan sukari da na kwakwalwan jiki suna da dabaru masu jituwa idan waɗannan abubuwan ba su da madara, sukari da alkama duka. Gilashin buckwheat ya kamata ya zama ƙasa a cikin ɗanyen kofi ko mahaɗa da sieve. Haɗa gari na gari tare da rabin gilashin ruwa, ¼ tsp. slaked soda, 30 g na kayan lambu mai (ba a shimfida shi ba). Bari cakuda ya tsaya na minti 20 a cikin wurin dumi. Yanzu zaku iya gasa pancakes. Abincin yana daɗaɗɗen wuta, amma ba ya buƙatar mai, tunda ya rigaya ya kasance cikin kullu. Kankakken buckwheat mai ban sha'awa zai yi kyau tare da zuma (buckwheat, fure) da berries.

Rye gari pancakes tare da Berry da stevia

Ba da daɗewa ba a yi amfani da Stevia a cikin ciwon sukari. Wannan ganye ne daga dangin taurari wanda aka kawo su Rasha daga Latin Amurka. Ana amfani dashi azaman mai zaki a cikin abincin abinci.

Sinadaran na kullu:

kwai
cuku mai friable gida (kimanin 70 g),
0,5 tsp soda
gishiri dandana
2 tbsp. l man kayan lambu
gilashin gari mai hatsin rai.

A matsayinka na mai bushe Berry, yana da kyau a yi amfani da blueberries, currants, honeysuckle, Berry. Kayan jakar Stevia guda biyu, zuba 300 g na ruwan zãfi, barin har na tsawon mintina 20, sanyi da amfani da ruwa mai daɗin yi kisa. Na dabam Mix stevia, cuku gida da kwai. A wani kwano, haɗa gari da gishiri, ƙara wani cakuda a nan kuma, bayan haɗawa, soda. Man kayan lambu koyaushe ana ƙara shi a cikin pancakes na ƙarshe, in ba haka ba zai murƙushe foda na yin burodi. Sanya berries, Mix. Kuna iya gasa. Man shafawa cikin kwanon ruɓa tare da mai.

Sabili da haka, an samar da ingantaccen abinci don ciwon sukari daga abinci mai lafiya.

Babban ka'idodi don shiri na pancakes ga masu ciwon sukari

Yana da mahimmanci cewa irin wannan kayan zaki yana kusa da samfurin durƙushe - abun da ke cikin kalori, GI da XE ya zama kaɗan. Kuna iya dafa su ta ƙara kayan lambu da 'ya'yan itatuwa iri-iri waɗanda ba su da zaki. Pancakes ga masu ciwon sukari ana bada shawarar a yi amfani dasu tare da yogurt na gida, wanda ke da ƙarancin mai, madaidaicin kirim guda. Baya ga wannan:

An ba da shawarar sha kefir, saboda a cikin irin wannan yanayin glycemic rabo daga cikin manyan tasa yana raguwa,
a lokacin dafa abinci, zaku iya ƙara kirfa ko ƙanƙanun sabo ɗanyen ƙwaya a kullu (bushe bai dace ba),
don haka, yawan sukarin jini ya ragu, aikin tsarin zuciya ya saba.

Manuniyar Glycemic

Duk wani samfurin yana da jigon kansa na glycemic, wanda ke nuna ƙimar karɓar glucose a cikin jini.

Tare da kulawar zafi mara kyau, wannan alamar na iya ƙaruwa sosai. Sabili da haka, yana da matukar mahimmanci a bi teburin da ke ƙasa lokacin zabar samfuran don shirye-shiryen fritters.

Abubuwan da aka yarda da su don masu ciwon sukari ya kamata suna da ƙananan GI, kuma ana ba su izinin cin abinci lokaci-lokaci tare da matsakaicin GI, amma an haramta matuƙar GI. Anan ga bayanan jagororin glycemic:

KUDI 50 NA FARKO - low,
Har zuwa raka'a 70 - matsakaici,
Daga raka'a 70 kuma sama - babba.

Ya kamata a shirya abinci gaba ɗaya kawai ta irin waɗannan hanyoyin:

Dafa
Ga ma'aurata
A cikin obin na lantarki
A kan gasa
A cikin yanayin multicook "quenching".

Pancakes ga masu ciwon sukari za a iya shirya su tare da kayan lambu da 'ya'yan itatuwa duka, saboda haka kuna buƙatar sanin ƙididdigar glycemic na dukkanin abubuwan da ake amfani da su:

Zucchini - raka'a 75,
Faski - raka'a 5,
Dill - raka'a 15,
Karian Mandarin - 40
Tuffa - 30 KUDI,
Ggan fari fari - 0 IEanyan kunama, gwaiduwa - 50 FITS,
Kefir - raka'a 15,
Rye gari - raka'a 45,
Oatmeal - 45 LATTARA.

Mafi girke girke kayan lambu mafi yawancin girke-girke shine zucchini fritters.

Kayan girke-girke na Hash

An shirya su da sauri sosai, amma ƙididdigar glycemic su ta bambanta tsakanin matsakaici da babba.

Sabili da haka, irin wannan tasa bazai kasance akan tebur ba sau da yawa kuma yana da kyawawa cewa an ci abincin a cikin abincin farko ko na biyu.

Duk wannan yana faruwa ne saboda gaskiyar cewa a farkon rabin rana mutum yana da mafi girman aikin jiki, wannan zai taimakawa glucose da ke shiga jini ya narke cikin sauri.

Don squash fritters kuna buƙatar:

Gilashin garin hatsin rai ɗaya
Smallayan ƙaramin zucchini
Kwai daya
Faski da Dill,
Gishiri da barkono dandana.

Zucchini grate, yankakken faski da Dill, kuma haɗa dukkan kayan da suka rage sosai har sai santsi. Ya kamata daidaituwar gwajin ya zama m. Kuna iya soya kwanon ruɓaɓɓun a cikin miya a ɗan ƙaramin adadin kayan lambu tare da ƙari da ruwa. Ko tururi. Pre-mai rufi tare da takardar takarda a kasan jita-jita, inda za a dage farawa da kullu.

Af, za a iya maye gurbin hatsin hatsin tare da oatmeal, wanda yake mai sauƙin sauƙaƙe don dafa abinci a gida. Don yin wannan, ɗauki oatmeal kuma niƙa shi cikin gari ta amfani da blender ko niƙa kofi. Kawai tuna cewa flakes kansu an haramta wa masu ciwon sukari, tunda suna da ƙididdigar glycemic index sama da matsakaita, amma gari a akasin haka, raka'a 40 kawai.

An tsara wannan girke-girke don ƙididdige biyu, ana iya adanar sauran abincin a cikin firiji.

Kwakwalwa masu zaki

Ana iya dafa pancakes don nau'in mai ciwon sukari na 2 a matsayin kayan zaki, amma ba tare da sukari ba. Ya kamata a maye gurbinsa da wasu allunan na zaki, wanda aka sayar a kowane kantin magani.

Za'a iya shirya girke-girke mai raɗaɗi tare da ƙari na cuku gida da tare da kefir. Dukkanin abubuwan sun dogara da fifiko na mutum. Abun kula da zafinsu ya kamata ya zama koɗa ne, amma tare da ƙaramin amfani da man kayan lambu, ko steamed. Zaɓin na ƙarshe ya fi dacewa, tunda samfuran suna riƙe da adadin bitamin mai mahimmanci da ma'adinai, kuma ma'aunin glycemic na samfuran ba ya ƙaruwa.

Don citrus fritters kuna buƙatar:

Tangi biyu
Gilashin gari ɗaya (hatsin ko oatmeal),
Allunan zaki biyu
Kefir 150 ml mai kitse,
Kwai daya
Cinnamon

Kefir da zaki zazzage sun hada da gari sai a cakuda sosai har sai dunkulensu ya bushe. Sa'an nan kuma ƙara kwai da tangerines. Ya kamata a ɗaure Tangerines a baya, a cikin yanka kuma a yanka a rabi.

Sanya a cikin kwanon rufi tare da cokali. 'Ya'yan piecesan itace kaɗan. Sannu a hankali soya a ƙarƙashin murfin a ɓangarorin biyu na minti uku zuwa biyar. Sa'an nan a sa a kan kwano kuma yayyafa da kirfa. An tsara wannan adadin kayan abinci don sabis biyu. Wannan shi ne ingantaccen karin kumallo, musamman a hade tare da shayi na tonic dangane da peels tangerine.

Hakanan akwai girke-girke ta amfani da cuku mai ƙarancin mai, amma zai iya zama mafi yawan cuku cuku, maimakon gurasar. Don bautar biyu zaka buƙaci:

150 grams na low mai mai gida cuku,
150 - 200 grams na gari (hatsin rai ko oatmeal),
Kwai daya
Allunan zaki biyu
0.5 teaspoon na soda
Sweetaya daga cikin zaki da m apple
Cinnamon

'Baƙan tuffa kuma ku kirfa shi, sai a haɗasu tare da cuku gida da gari. Dama har sai da santsi. Tabletsara allunan 2 na abubuwan zaki, bayan tsarma su a cikin wani ruwa na ruwa, a zuba a soda. Mix dukkan kayan masarufi kuma. Soya a ƙarƙashin murfi a cikin tukunyar miya tare da ƙaramin adadin kayan lambu, an ba shi izinin ƙara ruwa kadan. Bayan dafa abinci, yayyafa kirfa akan fritters.

A cikin bidiyon a cikin wannan labarin, an gabatar da 'yan ƙarin girke-girke na pancake don masu ciwon sukari.

Buckwheat pancakes

Wannan nau'in gari yana da amfani ga marasa lafiya da cututtukan cututtukan endocrine da cututtukan fata. Gaskiyar ita ce a zahiri ba shi da abinci mai gina jiki, amma ya ƙunshi yawancin bitamin da abubuwan ma'adinai. Ana aiwatar da dafa abinci bisa ga algorithm mai zuwa: 200 g sun haɗu har sai daidaituwa. gari mai dacewa, kwai ɗaya da rabi tsp. slaked soda.

Sannan yi amfani da ɗan ƙaramin adadin madadin sukari na yau da kullun, 150 g. cuku gida mai-kitse mai guda ɗaya da apple. All aka gyara hade. Irin waɗannan abubuwan an shirya su a cikin kwanon rufi, watau a cikin karamin adadin mai.

Za'a iya yin jita-jita masu ciwon sukari daga garin buckwheat don masu ciwon sukari bisa ga wani girke-girke. Don yin wannan, doke madara 100 na madara da 1 tbsp. l zaitun ko man sunflower. Bugu da ƙari, ana amfani da farin fata biyu, gilashin ƙaramin buckwheat, an ƙara soda mai soda ko yin burodi foda, haɗa sosai. Kar ku manta game da abun zaki, wanda ake amfani da shi na ƙarshe. An bada shawara a dafa su a cikin kwanon rufi, minti biyu a kowane gefe. Hakanan zaka iya canza girke-girke ta hanyar shirya kefir.

Oat pancakes

An dafa ƙwai biyu na kaji a cikin madara mai ɗumi kuma an girgiza su cikin rawar jiki. Addedaya daga cikin yanki na gishiri da sukari ana maye gurbinsa (ana iya saka sashi na ƙarshe a cikin rabin ƙasa). Abubuwan haɗin an hade har sai an narkar da su gaba ɗaya. Sannan a zuba gilashin oatmeal, a doke, a gabatar da garin alkama mai inganci. Haɗakarwa ana bada shawarar har sai an samar da taro mai kama ɗaya.

Soda, wanda aka soke tare da vinegar, an kara shi da ƙwallon da aka gama, ya zuga kuma an rufe shi, barin minti 30. Da farko, yana iya zama kamar ruwa ne, amma bayan lokacin da aka tsara, oatmeal zai yi kumburi saboda madara, kuma kullu zai yi kauri sosai.

Kafin ka fara dafa abinci, ƙara man kayan lambu ka doke kullu da warin cikin. Idan ya zama ya yi kauri sosai (wannan na iya dogaro da ƙimar gari), ƙara yawan madara ko ruwa. Bayan wannan, an tattara kullu a cikin ƙaramin miya da aka zuba a cikin kwanon rufi mai zafi. Lokacin da babu datti a ƙasa, ana iya juyar da kayan zaki a nan gaba. Ku bauta wa a cikin tsari mai ɗumi, kuma ya fi kyau a yi amfani da ƙai'a biyu ko uku a lokaci guda. Bugu da ƙari, mafi ƙarancin samfuran da aka ƙare, mafi mahimmanci suna da amfani ga mai haƙuri tare da yanayin endocrine.

Kyakkyawan Sugar Scipe Recipe

Don shirya irin wannan kayan zaki, mai karɓa don amfani, yi amfani da 70 gr. cuku gida, wanda aka cakuda shi da kwai ɗaya da madadin sukari. Bayan haka barci barci hatsin rai gari, a tsunkule da gishiri. Don ƙaya, yi amfani da rabin tsp. soda gyara tare da ruwan 'ya'yan lemun tsami.

A cikin gwajin taro ƙara pre-wanke da kuma bushe blueberries, biyu tbsp. l Man zaitun (sunan flax shima an yarda dashi). Abubuwan haɗin an hade su sosai. Sannan ana dafa kayan har sai an dafa shi a cikin tanda.

Kuna iya yin gasa ko soya magani ta amfani da wasu 'ya'yan itatuwa, alal misali, tare da tangerines. Don wannan 150 gr. gari an haɗu da shi tare da alaƙa tare da 150 ml na keff mai, yana ƙara abun zaki. Sannan a yi amfani da kwai daya.

Tangerines biyu suna peeled, sun kasu kashi biyu a yanka a cikin rabi, suna karawa da kullu. An ba da shawarar yin soya a cikin kwanon ruya na yau da kullun ba fiye da minti biyar a ɓangarorin biyu. Don ba da ɗanɗano ƙarin ɗanɗano, ana ƙara ƙara adadin kirfa a cikin abun da ke ciki.

Janar dafa abinci dokoki

Akwai da yawa asirin da masu ciwon sukari ke buƙatar sani game da lokacin da suke yin fritters:

Idan girke-girke ya ƙunshi gari, to ya kamata ya zama m, alal misali, hatsin rai, buckwheat ko oat,
an ba da shawarar a hada da kirfa ko ginger na ƙasa a cikin girke-girke na dandano mai daɗi, tunda waɗannan kayan ƙanshin suna taimakawa ƙananan sukari jini da inganta sautin tsarin jijiyoyin jini,
idan kana son dandana dansandan, zaka iya amfani da abubuwan zaki, misali, stevia ko zuma mai ruwa,
yi amfani da man kayan lambu (zaitun ko linse), maimakon man shanu.

Ana ba da shawarar sha pancakes ɗin da aka shirya tare da kefir ko yogurt, saboda waɗannan abubuwan sha suna taimakawa rage ƙididdigar glycemic na babban tasa.

Tare da shuɗin fure

hatsin rai gari - 1 kofin,
kwai - 1 pc.,
Stevia ganye - 2 sachets of 1 g,
hatsi na gida cuku 2% - 50-70 g,
ruwan furannin fure - 100-150 g
soda - 1/2 tsp.,
man kayan lambu - 2 tbsp. l.,
gishiri ne mai tsunkule.

Stevia zuba 300 ml na ruwan zãfi. Nace na kimanin minti 15-20.
Kurkura berries da sanya su a kan tawul ɗin takarda don bushe.
"Tattara" kullu Hada gida cuku, kwai da stevia a cikin kwano na farko, da gari da gishiri a cikin na biyu. Sannan a hada komai a kwano daya, kara soda da berries. Haɗe a hankali don kada ku lalata blueberries.
Sanya man kayan lambu a kullu da Mix.
Fara dafa fritters a cikin kwanon rufi. Don yin wannan, zub da kullu a cikin tsakiyar kwanon rufi mai zafi, rarraba shi a cikin motsi mai madauwari a kan shimfiɗa ƙasa kuma ya juye lokacin da keɓaɓɓiyar cakulan. Gasa a garesu, sanya matatun "zagaye" a kan farantin don bauta. Ka'idar “soya” fritters ya dace da duk girke-girke.

Samu kusan pancakes 15, wanda za'a iya ba shi tare da madara ko kirim mai tsami. Tunda akwai cuku na gida a cikin girke-girke, bayan sanyaya, da wuri ba za ta zama mai zato ba.

Kuna iya sanya danson abinci daga gari mai hatsin rai akan whey whey bisa ga girke-girke daga bidiyon:

Tare da tangerines

hatsin rai gari - 1 kofin,
Mandarin - 2 inji mai kwakwalwa.,
kefir - 150 ml,
zaki - 2 tbsp. l.,
kwai - 1 pc.,
man kayan lambu - 2 tbsp. l.,
kirfa mai sautin kuka.

Zuba gari tare da kefir kuma a cakuda saboda babu sauran dunkulen hagu. Add zaki da, kirfa kuma doke ya hadu da kwan. Mix har sai da santsi.
Kwasfa da tangerines, yanke yanka a cikin sassa 2 kuma ƙara a kullu.
Dafa pancakes din a cikin kwanon rufi na mintina 3-4 a kowane bangare.

Ana iya maye gurbin mandarins a cikin wannan girke-girke tare da kowane 'ya'yan itace mai tsami da mai daɗi da m.

Farin kabeji

Kabeji wani samfuri ne mai ƙarancin carb wanda yake haifar da fiber kuma yana da ƙarancin kalori, wanda yasa ya zama mai daɗi ga masu ciwon sukari.

farin kabeji - 1 kg,
duk garin alkama - 3 tbsp. l.,
qwai - 3 inji mai kwakwalwa.,
Dill - 1 bunch,
man kayan lambu - 3 tbsp. l.,
gishiri, kayan yaji dandana.

Cokali kabeji, jefa a cikin ruwan zãfi kuma tafasa don minti 5-7.
Hada tafasasshen kabeji da kwai, gari da yankakken Dill. Haɗa, gishiri da kakar tare da kowane kayan yaji, kamar su curry ko barkono.
Preheat da kwanon rufi, sannan kuma dafa da pancakes a cikin man kayan lambu.

Ku bauta wa pancakes tare da kirim mai tsami ko wani miya mai tsami. A lokaci guda, masu ciwon sukari yakamata su ci fiye da guda 2-3 na irin wainan.

Daga zucchini da alayyafo

zucchini - 2 inji mai kwakwalwa.,
alayyafo - 100 g
bran ko garin alkama gaba ɗayansu - 2 tbsp. l.,
qwai - 2 inji mai kwakwalwa.,
gishiri, kayan yaji, ganye domin dandanawa.

Grated zucchini grate, gishiri da kuma barin minti 10. Ya zama dole ruwan wuce haddi ya fito daga kayan lambu.
Sanya bran ko gari, yankakken alayyafo, qwai da ganye, kamar su thyme, a cikin zucchini. Dukkan mix
Rufe takardar yin burodi tare da takarda abinci kuma shimfiɗa wainar tare da taimakon cokali. Gasa na mintina 20 a cikin tanda preheated zuwa 180 digiri.

Don irin waɗannan fritters, zaku iya shirya miya na musamman: ƙara yankakken dill zuwa yogurt na al'ada ko kirim mai tsami da albasa tafarnuwa ya wuce ta latsa. Haɗa da gishiri.

Farin kabeji

farin kabeji - 400 g,
qwai - 2 inji mai kwakwalwa.,
kwai fata - 2 inji mai kwakwalwa.,
karamin farin albasa - 1 pc.,
gari mai soya ko hatsi duka - 2 tbsp. l.,
teku ko gishiri gishiri - tsunkule,
man zaitun - 2 tbsp. l.,
kayan yaji dandana.

Disassemble kabeji don inflorescences. Tafasa a cikin ruwan zãfi na mintuna 5-10 ko dafa a cikin matse mai ninki biyu.
Haɗa kabeji, ƙwai, furotin, gari da albasarta mai yalwa. Gishiri kuma ƙara kayan ƙanshi da kuka fi so. Niƙa da sakamakon taro a cikin blender ko abinci processor. A zahiri sun yi kauri sosai.
Soya da pancakes a cikin man zaitun na minti 1-2 a kowane gefe. Idan wainar ta tsaya, zaku iya ƙara gari ko maɗaura na citric acid.

Don rarraba mai a ko'ina a kan kwanon rufi, ana bada shawara cewa kayi amfani da daskararren mai dafa abinci.

Maple Syrup Hash Browns

Soya yana da wadatar fiber kuma yana ɗauke da ƙananan ƙwayoyin carbohydrates, don haka za'a iya amfani dashi a cikin shirya fritters, wanda bazai ɗauki minti 10 ba.

gari mai soya - 5 tbsp. l.,
yankakken tawul - 3 tbsp. l.,
madarar soya da ba a saka ba - 100 ml,
kwai - 1 pc.,
kirfa - 1/4 tsp.,
ƙasa ƙasa - 1/4 tsp,
nutmeg - a saman wuka,
Stevia a foda - 2 tbsp. l.,
ba a saukar da Maple syrup - 1 tbsp. l.,
man zaitun - 2 tbsp. l.,
gishiri dandana.

Beat da kwai tare da warkakken fata kuma ƙara dukkan kayan abinci a cikin jerin, sai dai syrup da man zaitun. Mix da kullu sosai. Ya kamata ya zama mai yawa kuma ba tare da lumps ba. Idan ya cancanta, ƙara gari. Idan ya zama ya yi kauri sosai, zaku iya ƙara madara.
Zafafa kwanon rufi, zuba man zaitun kuma fitar da kullu ta amfani da tablespoon. Soya da wuri na lebur na mintuna 3-4 a kowane gefe don samun launin ruwan kasa.
Zuba ƙarancin daskararren dumin ruwan sanyi tare da syrup kuma ku bauta.

Za a iya shirya romon waken soya tare da apple da kabewa bisa ga girke-girke daga bidiyon:

Nau'in nau'in 1 ko 2 masu ciwon sukari na iya haɗawa da pancakes a cikin abincinsu gwargwadon girke-girke daban-daban, waɗanda aka ba da shawarar su kasance a matsayin karin kumallo. Bin ka'idojin dafa abinci masu sauƙi da amfani da samfurori tare da ƙarancin glycemic index, zaku iya samun abinci da abinci mai daɗi tare da cike da yawa a cikin fewan mintuna.

Amfanin pancakes a cikin nau'in ciwon sukari na 2

Kowane ɗayan yana ƙaunar wannan tasa tun daga Kindergarten. Kuma wannan ba abin mamaki bane, saboda kullun da aka cire daga cikin kwanon soya suna juya kawunansu tare da ƙanshi mai ban sha'awa, kintsattse, kuma kuna lasa yatsunsu kawai da ɗanɗano.

Daya daga cikin mahimman fa'idodin fritters shine ikon ƙara kusan kowane kayan abinci - kwano kawai yana amfana daga wannan. Saboda wannan dalili, ana iya ƙara pancakes a cikin manyan jita-jita 5 da aka ba da shawarar ga marasa lafiya da nau'in ciwon sukari guda biyu. Tabbas, a wannan yanayin, girke-girke na asali yana ɗaukar wasu canje-canje. Misali, sukari ana maye gurbinsa da zuma, amma idan ya shafi dandano da tasa, kawai zai fi kyau. Kuma fa'idodin da ke cikin cututtukan siga ga masu ciwon sukari sun fi girma fiye da na al'ada.

Masana ilimin abinci sun ba da shawarar yin amfani da pancakes don ciwon sukari, saboda:

Sun ƙunshi abinci mai yawa. Ba shi da wata ma'ana game da cutar - nau'in farko ko na biyu. A dukkan bangarorin, jiki bashi da bitamin da ma'adinai. Tabbas, tare da tallafin likita na kwarai, ana iya magance wannan rashi. Koyaya, abinci a cikin abincin ya kamata ya zama mai gina jiki kamar yadda zai yiwu. Amma ga abun da ke ciki na bitamin na tasa, duk yana dogara ne akan abubuwan da aka gyara. Idan kun ƙara apples, za a wadatar da abincin tare da alli, potassium, magnesium, phosphorus da baƙin ƙarfe. Idan kun haɗu da zucchini, za a ƙara adadin bitamin A da B a cikin abubuwan da aka ambata a sama da na macro.Idan an maye gurbin apples tare da blueberries, za a sake cika abun ciki na bitamin C.
Suna da arziki a cikin fiber. Amma kawai idan ana amfani da kayan lambu, berries ko 'ya'yan itace a cikin girke-girke. Fiber don ciwon sukari ba lallai ba ne kawai, amma mahimmanci. Ofaya daga cikin rikicewar cutar ita ce narkewa a ciki (marasa lafiya suna fama da maƙarƙashiya na yau da kullun, zawo, gudawa, ƙwanƙwasa). Fiber, bi da bi, ya ƙunshi fiber na abin da ke ci, wanda ke kumburi ƙarƙashin tasirin ruwa. Saboda wannan, a gefe guda, fiber yana samar da jin daɗin satiety na sa'o'i da yawa, a gefe guda, yana ƙarfafa motsin hanji.
An shirya su daga abinci tare da ƙayyadaddun tsarin glycemic index (GI). Latterarshe yana nuna saurin abin da carbohydrates ɗin da ke cikin samfurin ke ɗauke da jikin mutum kuma yana ƙara matakin glucose a cikin jini. Matsakaicin GI ya ƙunshi raka'a 100, inda 0 shine mafi ƙarancin (abinci ba tare da carbohydrates), 100 shine matsakaici. A cikin girke-girke na yau da kullun, fritters na carbohydrates sun fi abin da aka yarda da shi don ciwon sukari (gari, madara, yisti ko soda, sukari). Amma idan kun maye gurbinsu da abinci mai ƙarancin kalori, abincin da aka gama ba zai zama mai aminci ba, har ma yana da amfani sosai. Misali, lokacin sauya sabon gari tare da oat ko hatsin rai, GI din da aka gama an rage shi da raka'a 30-40.
Suna hana karuwar nauyi sosai. Tare da nau'in ciwon sukari na 2, tsauraran abincin shine kawai hanyar da ba za ta juya zuwa wrestler wrestler ba. Sakamakon cin zarafin tsarin sukari ta hanyar sel (na ƙarshen kawai ba a “ga” shi ba), estan ƙarami “busting” tare da carbohydrates yana barazanar karuwa mai nauyi. A saboda wannan dalili, ƙananan abinci na GI yakamata ya zama tushen abincin. Hashs browns ne mai sauƙin daidaitawa. Haɗin samfuran za'a iya canzawa dangane da cutar. Latterarshen yana da mahimmanci musamman idan ciwon sukari ya ba da rikice-rikice ga kodan. A wannan yanayin, abincin ya kamata ya zama mafi tsauri. Idan tare da mellitus na sukari na nau'in na biyu an ba shi izinin yin amfani da fritters tare da kirim mai tsami, to, tare da ciwon sukari nephropathy (ƙarancin aiki na renal) zaka iya cin tablespoon na kirim mai tsami ɗaya a rana, sannan a cikin miya.

Abin da za a ƙara wa pancakes tare da nau'in ciwon sukari na 2

Lokacin zabar samfuran, dole ne da farko mayar da hankali kan GI. An zaɓi fifiko ga samfuran tare da GI a cikin kewayon daga raka'a 0 zuwa 70.

Matsakaicin fa'ida da ƙarancin haɗarin ƙara yawan matakan sukari na jini a cikin pancakes, a cikin shirin wanda aka yi amfani da shi:

Zucchini. Daga cikin fa'idodin samfurin: ƙarancin kalori (23 kcal a 100 g) da GI (60-70 da 100 g na samfurin). Abun wadataccen abinci (bitamin C, B1, B2, malic da folic acid, abubuwa masu kama: molybdenum, titanium, aluminum, lithium, zinc, phosphorus, potassium, magnesium da alli).
Faski da Dill. Godiya ga su, jiki yana karɓar amino acid mai mahimmanci (babban kayan gini), bitamin A (a cikin nau'in beta-carotene), B da C, da baƙin ƙarfe. A haɗuwa, zasu iya ƙarfafa rigakafi, cire ruwa mai yawa da gubobi daga jiki, daidaita yanayin jini, da haɓaka adadin haemoglobin. GI na faski da Dill - raka'a 5 da 15, bi da bi.
Apples Ga masu ciwon sukari, yana da kyau a zaɓi nau'ikan kore. Apples sune zakarun a tsakanin 'ya'yan itatuwa a cikin adadin baƙin ƙarfe da kuma bitamin C. Hakanan,' ya'yan itacen sun ƙunshi beta-carotene, bitamin B1, B2, B5, B6, B9, H da PP, ma'adanai: potassium, alli, magnesium, nickel, molybdenum, phosphorus da sodium Saboda babban abun ciki na pectin da fiber, apples suna inganta narkewa. Abubuwan da ke cikin kalori ya dogara da iri-iri: a cikin apples mai zaki - 40-50 kcal a kowace 100 g, a kore - 30-35 kcal, GI - 25-35.
Kefir Duk da gaskiyar cewa adadin kuzari na kefir da madara kusan iri ɗaya ne (dangane da yawan kitsen mai daga 50 zuwa 60 kcal a kowace 100 g), masana harkar abinci suna ba da shawarar dafa abinci a kan kefir. A wannan yanayin, tasa tana da amfani mai amfani a cikin hanji - yana motsa motility, dawo da microflora, kuma yana hana bloating. Amma madara, akasin haka, na iya tsananta waɗannan abubuwan mamaki, kamar yadda wasu manya na iya samun rashin jituwa tsakanin lactose. KI kefir - raka'a 15.
Kwayabayoyi Wannan bangaren yana da amfani a kowane juzu'in narkewa. Idan rashin ɗanɗano da ɗanɗano, yana da kyau a ƙara bushe berries a cikin pancakes, idan maƙarƙashiya sabo ne. Saboda babban abun ciki na bitamin C, B1, B6, PP, blueberries sun karfafa rigakafi, inganta bakin jini da kuma kawar da gubobi. Abubuwan da ke cikin kalori na blueberries shine 35-45 kcal, GI - 25.

Hakanan, pancakes tare da ciwon sukari suna ƙara hatsin rai ko oatmeal, wanda, ba kamar ƙarancin gari ba, ƙarancin caloric da aminci daga yanayin haɗarin karuwar sukari na jini.

Qwai a cikin girke-girke na gargajiya ana iya maye gurbinsu da farin kwai, wanda GI ya kasance raka'a 10 (gwaiduwa GI - 25-30). Madadin sukari, masana harkar abinci sun bada shawarar kara zuma, amma ba fiye da tablespoon daya ba.

Ciwon sukari fritters girke-girke

Zucchini fritters. Abubuwan da aka haɗa: gilashin gari (hatsin rai ko oatmeal), zucchini matsakaici (200-300 g), ƙwai (ana iya maye gurbinsu da sunadarai guda biyu), ɗimbin faski da Dill, wani yanki mai gishiri.

Dafa abinci. 'Baƙan' yaƙan zucchini kuma a kwaba shi a kan m grater. Bar ɓangaren litattafan almara na mintina 10-15, saboda gilashin ya wuce ruwa mai yawa. Niƙa ganye, kara zuwa zucchini. Zuba gari da bugun qwai a ciki. Don sanya pancakes ɗin ya fi girma, zaku iya yin ƙibar ƙwai tare da mahautsini (zai fi dacewa kuyi fata da gishiri da yolks dabam). Daga sakamakon taro, saka tablespoon kullu a cikin kwanon rufi mai mai mai da yaji tare da man kayan lambu da kuma toya har sai launin ruwan zinari a garesu. Amma ya fi kyau a dafa abinci a cikin tanda. Don yin wannan, rufe takardar yin burodi tare da takarda da kwanon kwano a kai.

Idan babu oatmeal, zaka iya dafa shi da kanka. Don yin wannan, kawai nika oatmeal a cikin blender.

Fritters tare da gida cuku. Abubuwan da ke ciki: 100 g na cuku mai ƙarancin mai, kwai, gilashin kefir, gilashin gari mai ganye, ganye, ƙanƙarar gishiri.

Dafa abinci. Duk abubuwan da aka gyara don hadawa. Don yin kullu ya zama mafi daidaituwa, zaku iya doke a blender. Dafa pancakes din kamar yadda a girke girke girken da ya gabata.

Fritters tare da cuku gida za'a iya sanya mai daɗi. Don yin wannan, maimakon ganye da gishiri, ana ƙara miyar raisins da tablespoon na zuma a kullu. Dafa abinci iri ɗaya ne.

Fritters tare da Citrus. Sinadaran: tangerines biyu, gilashin oatmeal, tablespoon na zuma, rabin gilashin kefir, kwai, cinnamon kirfa.

Tangerines a yanka a cikin guda. Haɗa dukkan sinadaran. Dafa a cikin tanda a 180 ° C na mintina 15.

Madadin tangerines, zaku iya ƙara zest of orange ɗaya ko a yanka a cikin kananan ƙananan ƙwayoyin nectarine (peach ba zaiyi aiki ba, tunda yana da ruwa mai yawa).

Idan kana son sourness, zaka iya ƙara ruwan 'ya'yan itace na shudi. A dintsi na berries isa.

Ana iya samo girke-girke na yin fritters a cikin bidiyon da ke ƙasa.