Cutar sankara ta sanya buƙatu sosai a kan zaɓin abinci. Da yawa daga cikinsu, gami da samfuran gari, an hana su, saboda suna da alaƙar glycemic index. Koyaya, ba duk yin burodi don ciwon sukari ba haramun ne. Akwai jita-jita da yawa da aka shirya ta amfani da samfuran ƙananan sukari na jini, masu zaki da nau'in gari tare da ƙarancin glycemic index. Dukkanin su babban zaɓi ne ga kayan ƙanshi.
Wani irin kayan kwalliya zan iya ci tare da ciwon sukari?
Domin kayan masarufi ga masu ciwon sukari su zama masu daɗi da ƙoshin lafiya, ya kamata a bi ƙa'idodin masu zuwa yayin shirya shi:
- Yi amfani da garin alkama kaɗai-hatsin rai (ƙaramin sa, mafi kyau).
- Idan za ta yiwu, maye gurbin man shanu da margarine mai mai kitse.
- Madadin sukari, yi amfani da kayan zaki.
- A matsayin cika, yi amfani da kayan lambu da 'ya'yan itatuwa kawai da aka ba da shawarar ga masu ciwon sukari.
- Lokacin shirya kowane samfuri, tsananin kulawa da abun cikin kalori na sinadaran da ake amfani dashi.
Wani irin gari zan iya amfani da shi?
Kamar sauran samfurori don masu ciwon sukari, gari yakamata ya sami low glycemic index, baya wuce raka'a 50. Waɗannan nau'ikan gari sun haɗa da:
- flaxseed (raka'a 35);
- saƙa (raka'a 35);
- hatsin rai (raka'a 40);
- oatmeal (raka'a 45);
- amaranth (raka'a 45);
- kwakwa (raka'a 45);
- buckwheat (raka'a 50);
- waken soya (raka'a 50).
Dukkanin nau'ikan nau'ikan gari na maganin cututtukan za a iya amfani dasu akan tsarin ci gaba. Ididdigar glycemic na garin alkama gaba ɗaya raka'a 55, amma ba a haramta amfani da shi ba. An haramta nau'ikan gari masu zuwa:
- sha'ir (raka'a 60);
- masara (raka'a 70);
- shinkafa (raka'a 70);
- alkama (raka'a 75).
Abin zaki don yin burodi
Masu zaki masu daɗi sun kasu kashi na halitta da na wucin gadi. Madadin sukari da aka yi amfani da shi wurin shirya burodin masu ciwon sukari dole ne su:
- dandano mai dadi;
- juriya da maganin zafi;
- babban solubility cikin ruwa;
- m to carbohydrate metabolism.
Waɗanda keɓaɓɓiyar sukari na ƙasa sun haɗa da:
- fructose;
- xylitol;
- sihiri;
- stevia.
Ana bada shawarar masu zaren da ake amfani da su a cikin sukari koda, duk da haka, yakamata a yi la'akari da babban adadin kuzari a cikin su kuma ba a cinye fiye da 40 g kowace rana.
Abubuwan da ke sanya rai a cikin wucin gadi sun hada da:
- cyclamate;
- saccharin;
- aspartame.
Wadannan masu zaki sun fi na halitta rai, yayin da suke karancin kalori kuma basa canza matakin glucose a cikin jini.
Koyaya, tare da amfani da tsawan lokaci, kayan zaki masu rai na jiki suna da mummunar tasiri a jikin mutum, don haka fin aikin shine ya fi dacewa.
Kasa kullu
Don nau'in 1 da nau'in ciwon sukari na 2, za a iya amfani da girke-girke na gwaji na duniya don yin buns tare da abubuwan cike daban, muffins, Rolls, pretzels, da dai sauransu Don shirya kullu, kuna buƙatar ɗaukar:
- 0.5 kilogiram na gari hatsin rai;
- 2,5 tbsp. l bushe yisti;
- 400 ml na ruwa;
- 15 ml na kayan lambu (zai fi dacewa zaituni);
- gishirin.
Don nau'in 1 da nau'in ciwon sukari na 2, za a iya amfani da girke-girke na gwaji na duniya don yin buns tare da abubuwan cike daban-daban, ƙoƙon kifin, mirgine, da kuma majzali.
Knead da kullu (kan aiwatar zaku buƙaci ƙarin 200-300 g na gari don yayyafa a ƙasa don durƙusawa), sannan sanya a cikin akwati, rufe tare da tawul kuma sanya a cikin wurin dumi 1 awa.
Masu cike da amfani
Don ciwon sukari, an ba shi izini don shirya cike gasa don yin burodi daga samfuran masu zuwa:
- stewed kabeji;
- cuku gida mai-mai mai yawa;
- stewed ko dafaffen nama na naman sa ko kaza;
- namomin kaza;
- dankali;
- 'ya'yan itatuwa da berries (lemu, apricots, cherries, peaches, apples, pears).
Yadda za a yi cake ga masu ciwon sukari?
Fasaha don yin waina don masu ciwon sukari ba ta da bambanci da fasaha don shirya kayan abincin da ba na abinci ba. Bambanci ya ta'allaka ne da amfani da kayan zaki da kuma digo na musamman na gari.
Applean itacen apple na Faransa
Don shirya kullu don kek, kuna buƙatar ɗaukar:
- 2 tbsp. hatsin rai
- Kwai 1
- 1 tsp fructose;
- 4 tbsp. l man kayan lambu.
Knead da kullu, tare da rufe fim kuma saka a cikin firiji don awa 1. Sannan shirya girkin da kirim. Don cikar, kuna buƙatar ɗaukar apples-matsakaici 3, bawo, a yanka, yanka, ruwan 'ya'yan lemun tsami kuma yayyafa da kirfa.
Don shirya ƙwallon ƙwallan ƙwallan itacen apple na Faransa, kuna buƙatar 2 tbsp. hatsin rai Kwai 1 1 tsp fructose; 4 tbsp. l man kayan lambu.
Don shirya kirim, dole ne a bi a bi jerin ayyukan:
- Beat 100 g man shanu da 3 tbsp. l fructose.
- Sanya kwai daban daban.
- A cikin abin da Yesu bai guje taro, Mix 100 g na yankakken almonds.
- Add 30 ml na lemun tsami ruwan 'ya'yan itace da kuma 1 tbsp. l sitaci.
- Zuba cikin ½ tbsp. madara.
Bayan awa 1, ya kamata a dage da kullu a cikin mashin da gasa na mintina 15. Sa'an nan kuma cire daga tanda, man shafawa tare da cream, sanya apples a saman kuma sanya a cikin tanda sake tsawon minti 30.
Karas cake
Don shirya abincin karas kana buƙatar ɗauka:
- Karas 1;
- Apple 1
- Kwana 4;
- dintsi na raspberries;
- 6 tbsp. l oat flakes;
- 6 tbsp. l yogurt mara amfani;
- 1 furotin;
- 150 g na gida cuku;
- 1 tbsp. l zuma;
- Juice ruwan lemun tsami;
- gishirin.
Don shirya kirim don Cake Carrot kuna buƙatar doke yogurt, raspberries, cuku gida da zuma tare da mahautsini.
Fasaha don shirya waina ya hada da matakai masu zuwa:
- Beat da furotin tare da mahautsini tare da 3 tbsp. l yogurt.
- Saltara gishiri da ƙasa oatmeal.
- Grate karas, apples, kwanakin, ƙara ruwan 'ya'yan lemun tsami da Mix tare da yogurt taro.
- Raba kullu cikin sassa 3 (na yin burodi 3 da wuri) kuma gasa kowane sashi a zazzabi na 180 ° C a cikin tsari na musamman, pre-oiled.
An shirya kirim daban, wanda ya sa ragowar yogurt, raspberries, cuku gida da zuma an cakuda su da mahautsini. Gurasar da aka sanyaya ana shafawa tare da kirim.
Kirim mai tsami
Don yin cake zaka buƙaci samfuran masu zuwa:
- 200-250 g cuku mai-kyauta mai;
- 2 qwai
- 2 tbsp. l garin alkama;
- 1/2 tbsp. nonfat kirim mai tsami;
- 4 tbsp. l fructose don cake da 3 tbsp. l don kirim.
Don yin cake, kuna buƙatar doke qwai tare da fructose, ƙara cuku gida, yin burodi foda, vanillin da gari. Haɗa komai da kyau, zuba a cikin pre-greased form kuma gasa na minti 20 a zazzabi na 220 ° C. Don shirya kirim, kuna buƙatar doke kirim mai tsami tare da fructose da vanilla na minti 10. Za'a iya kirim mai tsami tare da cake mai zafi da sanyaya.
Kirim mai kirim mai tsami ne na minti 20 a zazzabi na 220 ° C.
Kirim mai tsami da wain din yogurt
Don yin biscuit, kuna buƙatar ɗaukar:
- 5 qwai;
- 1 tbsp. sukari
- 1 tbsp. gari;
- 1 tbsp. l dankalin dankalin turawa;
- 2 tbsp. l koko.
Don ado zaka buƙaci 1 Can na gwangwani abarba.
Da farko, doke sukari tare da qwai, ƙara koko, sitaci da gari. Gasa da cake a zazzabi na 180 ° C for 1 hour. Sai a bar cake din tayi sanyi a yanka a sassa 2. An yanke sashin 1 a kananan cubes.
Don shirya cream, Mix 300 g na mai kirim mai tsami da yogurt tare da 2 tbsp. l sukari da 3 tbsp. l gelatin ruwan zafi wanda aka riga an tsarma.
Bayan haka kuna buƙatar ɗaukar kwano na salatin, ku rufe shi da fim, shimfiɗa ƙasa da ganuwar tare da abarba na gwangwani abarba, sai ku saka Layer cream, Layer na biscuit cubes gauraye da abarba abarba, da sauransu - shimfidu da yawa. Sama saman cake tare da cake na biyu. Sanya samfurin a cikin firiji.
Mun sanya kirim mai tsami da kuma garin yogurt a cikin yadudduka, madara mai sauyawa da yanka da wuri. Sama saman cake tare da cake na biyu. Sanya samfurin a cikin firiji.
Pies, pies da Rolls ga masu ciwon sukari
Daukakken alamu da robobi masu daɗi da sauƙin shirya.
Kayan abinci
Don shirya gwajin da ake buƙatar ɗauka:
- 200 g busassun gida cuku;
- 1 tbsp. hatsin rai
- Kwai 1
- 1 tsp fructose;
- wani tsunkule na gishiri;
- 1/2 tsp slaked soda.
Duk kayan masarufi banda gari an hada su an cakuda. Sa'an nan kuma ƙara gari a cikin ƙananan rabo kuma kuyi kullu. An kirkiro bulan daga kullu da aka gama sannan a saka a cikin tanda tsawon mintina 30. Kafin yin hidimar, za a iya yin ɗamarar abinci tare da yogurt-free na sukari ko berries marasa bushewa, kamar currants.
Kafin yin hidima, ana iya dafa ɗanyen abinci tare da yogurt-free na sukari ko berries marasa bushewa, kamar su currants.
Patties ko Burgers
Don shirye-shiryen burgers, zaku iya amfani da girke-girke don kulluwar duniya da aka bayyana a sama, kuma ana iya shirya ciko mai dadi ko kayan kwalliya daga samfuran da aka ba da shawarar, waɗanda kuma aka ambata a sama.
Keya tare da lemu
Don shirya kek ɗin orange, kuna buƙatar ɗaukar ruwan lemo 1, tafasa shi a cikin kwanon rufi tare da kwasfa na mintina 20 kuma a niƙa shi a cikin farin ruwa. Sannan ƙara 100 g yankakken almonds, 1 kwai, 30 g na abun zaki, ƙamshin kirfa, tsami 2 tsami. yankakken lemun tsami da ½ tsp. yin burodi. Haɗa komai zuwa taro mai kama ɗaya, saka a cikin m da gasa a zazzabi na 180 ° C. Ba'a ba da shawarar cire ckin daga cikin rigar ba har sai an sanyaya. Idan ana so (bayan sanyaya), ana iya soyayyen kek tare da yogurt mai ƙarancin kitse.
Tsvetaevsky kek
Don shirya irin wannan kek ɗin apple, kuna buƙatar ɗauka:
- 1.5 tbsp. gari mai ci;
- 300 g kirim mai tsami;
- 150 g man shanu;
- ½ tsp slaked soda;
- Kwai 1
- 3 tbsp. l fructose;
- Apple 1
Fasaha dafa abinci ya haɗa da waɗannan matakai:
- Shirya kullu ta hanyar haɗa 150 g na kirim mai tsami, man shanu mai narkewa, gari, soda.
- Shirya cream, whisking tare da mahautsini 150 g na kirim mai tsami, kwai, sukari da 2 tbsp. l gari.
- 'Baƙuwar tuffa, a yanka ta yanka na bakin ciki.
- Sanya kullu tare da hannuwanku a cikin mashin, sa Layer na apples a saman kuma zuba kirim akan komai.
- Gasa na minti 50 a 180 ° C.
Gasa "Tsvetaevsky" cake na mintina 50 a zazzabi na 180 ° C.
Turanci apple kek
Abubuwa masu mahimmanci sune:
- 100 g na gari da aka zube;
- 100 g cikakken hatsi gari;
- 4 qwai
- 100 ml mai-kirim mai tsami;
- 20-30 ml na lemun tsami;
- 3 kore kore;
- 150 g na erythritol (mai zaki);
- soda;
- gishiri;
- kirfa.
Don shirya kullu, yakamata a doke ƙwai da madadin sukari, sannan ƙara sauran kayan masarufi kuma haɗa komai. Kwasfa da apples and a yanka a cikin bakin ciki yanka. Fr ½ kullu a cikin kwanon yin burodi, sai ku shimfiɗa ƙarafuna na apples kuma ku zuba a sauran kwanon. Gasa na kimanin awa 1 a 180 ° C.
Ana yin burodin Faransawa tare da apples aka kimanin awa 1 a zazzabi na 180 ° C.
Charlotte mai ciwon sukari
Don shirya kullu, Mix:
- Qwai 3;
- 90 g na melted man shanu;
- 4 tbsp. l zuma;
- ½ tsp kirfa
- 10 g na yin burodi foda;
- 1 tbsp. gari.
Wanke da sara 4 apples ba tare da amfani ba. A kasan pre-greased form, sa apples da kuma zub da kullu. Sanya cake a cikin tanda kuma gasa na minti 40 a zazzabi na 180 ° C.
Kukis, muffins da kayan marmari don masu ciwon sukari
Kankuna, muffins da kukis na masu ciwon sukari suma sun sha bamban iri-iri, da sauƙin shiri da kuma tsananin ƙarfin jiyya.
Kasuwancin koko
Don yin kofuna, zaku buƙaci waɗannan sinadaran:
- 1 tbsp. madara;
- 5 Allunan kwalabe na zaki.
- 1.5 tbsp. l koko foda;
- 2 qwai
- 1 tsp soda.
Kafin bauta wa Muffins tare da koko za'a iya yin ado da kwayoyi a saman.
Tsarin shirin kamar haka:
- Ku sha madara, amma kada ku bar shi tafasa.
- Beat qwai tare da kirim mai tsami.
- Sanya madara.
- A cikin akwati dabam, haɗa koko da mai zaki, ƙara soda.
- Sanya dukkan kayan aikin a kwano daya kuma a hade sosai.
- Sa mai yin jita-jita jita da man fetur da kuma rufe da takarda.
- Zuba kullu cikin molds da gasa a cikin tanda na minti 40.
- Ado da kwayoyi a saman.
Kwakwalwar Oatmeal
Don yin kukis na oatmeal, kuna buƙatar:
- 2 tbsp. Hercules flakes (oatmeal);
- 1 tbsp. hatsin rai
- Kwai 1
- 2 tsp yin burodi foda;
- 100 g margarine;
- 2 tbsp. l madara;
- 1 tsp zaki;
- kwayoyi
- raisins.
Don shirya kukis na oatmeal, duk abubuwan sun cakuda shi sosai, an kirkiro cookies daga guda na kullu da gasa har sai an dafa shi a zazzabi na 180 ° C.
Haɗa kayan duka a hankali (idan ana so, maye gurbin madara da ruwa), rarraba kullu cikin guda, ƙirƙirar kukis daga gare su, saka a kan takardar yin burodi da gasa har dafa shi a zazzabi na 180 ° C.
Kwakwalwar ginger
Akwai zaɓuɓɓuka da yawa don yin gingerbread na sukari, alal misali, gingerbread. Don shirya su, kuna buƙatar ɗauka:
- 1.5 tbsp. hatsin rai
- 1/3 Art. fructose;
- 1/3 Art. narke margarine;
- Qwai quail 2-3;
- ¼ tsp gishiri;
- 20 g na kwakwalwan cakulan duhu.
Daga cikin abubuwan da aka ambata a sama, a haƙa da kullu da shimfiɗa tablespoon a kan takardar yin burodi. Ana gasa busasshen gingerb na mintina 15 a zazzabi na 180 ° C.
Daga cikin abubuwanda ake buƙata, a matse garin gingerbread ƙwanƙwasa da shimfiɗa tablespoon akan takardar yin burodi. Ana gasa busasshen gingerb na mintina 15 a zazzabi na 180 ° C.
Muffins
Don yin cakulan muffins kana buƙatar ɗauka:
- 175 g na hatsin rai gari;
- 150 g na cakulan duhu;
- 50 g man shanu;
- 2 qwai
- 50 ml na madara;
- 1 tsp vanillin;
- 1.5 tbsp. l fructose;
- 2 tbsp. l koko foda;
- 1 tsp yin burodi foda;
- 20 g na walnuts na ƙasa.
Kayan fasahar dafa abinci kamar haka:
- A cikin kwano daban, ku doke madara, ƙwai, melted butter da fructose.
- Gurasar yin burodi ta haɗu da gari.
- Ana zuba cakuda-madara a cikin gari sai a durƙusa har sai taro ya yi daidai.
- Grate da cakulan, ƙara koko, vanillin da grated kwayoyi. All gauraye kuma ƙara da ƙãre kullu.
- Gwanayen kayan ƙwaya Muffin suna cike da kullu da gasa minti 20 a 200 ° C.
Ana gasa Muffins a cikin siffofin na musamman na mintina 20 a zazzabi na 200 ° C.
'Ya'yan itacen yi
Don shirya shirin 'ya'yan itace, ya kamata ku ɗauka:
- 400 g hatsin rai gari;
- 1 tbsp. kefir;
- Fakitin margarine;
- 1/2 tsp slaked soda;
- wani tsunkule na gishiri.
Knead da kullu da wuri a cikin firiji.
Don shirya cikawar, ɗauki 5 inji mai kwakwalwa. unweetened apples and plums, sara da su, ƙara 1 tbsp. l ruwan 'ya'yan lemun tsami, 1 tbsp. l fructose, wani tsunkule na kirfa.
Mirgine fitar da kullu da sauƙi isa, sa wani Layer na cika a kai, kunsa shi a cikin yi kuma gasa a cikin tanda na akalla 45 minti.
Karas Pudding
Don shirya karas pudding, dole ne a ɗauka:
- Komputa 3-4. manyan karas;
- 1 tbsp. l man kayan lambu;
- 2 tbsp. l kirim mai tsami;
- 1 tsunkule grated ginger;
- 3 tbsp. l madara;
- 50 g karamin gida mai kitse;
- 1 tsp. kayan yaji (coriander, cumin, caraway tsaba);
- 1 tsp sihiri;
- Kwai 1
Ready karas pudding za a iya yi wa ado da Maple syrup ko zuma.
Don shirya pudding ya kamata:
- Kwasfa da karas, grate, ƙara ruwa (jiƙa) da kuma matsi da gauze.
- Soyayyen karas da aka zuba madara, ƙara man kayan lambu da simmer a cikin tukunyar a cikin mintuna 10.
- Rarrabe gwaiduwa daga furotin kuma niƙa tare da cuku gida; furotin - tare da sorbitol.
- Haɗa duka kayan aikin.
- Man shafawa da yin burodi tasa da man, yayyafa da kayan yaji da kuma cika tare da karas taro.
- Gasa tsawon minti 30.
- Za'a iya yin kwalliyar pudding tare da maple syrup ko zuma.
Tiramisu
Don yin tiramisu, zaku iya ɗaukar kowane kuki mara amfani da aka sanya a matsayin gajerun hanyoyi da man shafawa tare da cikawa. Don cikawa, kuna buƙatar ɗaukar cuku Mascarpone ko Philadelphia, cuku mai laushi mai laushi da kirim. Mix kome da kome har sai santsi. Fruara fructose don dandana, da zaɓi - amaretto ko vanillin. Kammala ya kamata da daidaito na kirim mai tsami. Filin da aka gama yana shafawa tare da kukis kuma an rufe shi akan saman tare da wani.Shirya tiramisu saka a cikin firiji don dare.
Don yin tiramisu, zaku iya ɗaukar kowane kuki mara amfani da aka sanya a matsayin gajerun hanyoyi da man shafawa tare da cikawa.
Pancakes da pancakes
Akwai girke-girke da yawa don pancakes da pancakes don masu ciwon sukari, alal misali, pancakes da aka yi daga oat da hatsin rai. Don shirya gwajin da ake buƙatar ɗauka:
- 1 tbsp. hatsin rai da garin oat;
- 2 qwai
- 1 tbsp. madarar nonfat;
- 1 tsp man sunflower;
- 2 tsp fructose.
Beat dukkan kayan abinci mai ruwa tare da mahaɗa, sannan ƙara gari da Mix. Ya kamata a gasa wajan katako a cikin skillet mai tsafta. Pancakes zai zama mai daɗi idan kun ɗora cuku mai ƙarancin mai a ciki.
Abincin girke-girke
Girke-girke na alkama shine mafi sauki. Don shirya shi ɗauka:
- 850 g na aji na biyu duka alkama gari;
- 15 g bushe yisti;
- 500 ml na ruwan dumi;
- 10 g na gishiri;
- 30 g na zuma;
- 40 ml na kayan lambu.
Fasaha don yin burodi kamar haka:
- Hada gari, yisti, gishiri da sukari a cikin kwano ɗaya.
- A hankali zuba cikin ruwa da mai, ba tare da tsayawa ba.
- A shafa kullu har sai ya daina makaɗa hannun.
- Sanya kullu a cikin kwano mai multicooker, wanda aka shafa mai, kuma saita yanayin "Multi-cook" don awa 1 da zazzabi na 40 ° C.
- Bayan awa daya, saita yanayin "Yin burodin" kuma saita lokaci zuwa awa 2.
- Minti 45 kafin ƙarshen aiwatarwa, juya gurasar a gefe.
Gurasa kawai za'a iya cinye shi a cikin kwantar da shi.
