Karka ɗauka cewa abincin mai ciwon sukari bashi da wadataccen kayan abincin da ke cikin. Kuna iya dafa shi da kanka, amma ya kamata ku bi ka'idodi masu mahimmanci, babban wanda shine glycemic index (GI) na samfuran.
A kan wannan, ana zaɓi samfuran don shirye-shiryen kayan zaki. Ana daukar Muffins a matsayin shahararrun irin kek tsakanin masu ciwon sukari - waɗannan ƙananan ƙananan kekuna ne da zasu iya samun cika a ciki, 'ya'yan itace ko cuku na gida.
Da ke ƙasa za a zaɓi samfuran don shirye-shiryen muffins, a cewar GI, ana ba da girke-girke masu dadi kuma mafi mahimmanci amfani waɗanda ba za su cutar da matakin sukarin jini na haƙuri ba. Kuma har ila yau gabatar da girke-girke don shayi na citrus baƙon abu, wanda ke gudana tare da muffins.
Samfuran don muffins da gi
Lyididdigar glycemic shine tasirin samfurin abinci bayan amfaninsa akan glucose jini, ƙananan abincinta, ingantaccen abinci ga mai haƙuri.
Hakanan, GI na iya canzawa saboda daidaituwa na tasa - wannan yana da alaƙa da 'ya'yan itatuwa kai tsaye. Idan ka kawo su a jihar da aka yi wa dankali, to adadi zai karu.
Duk wannan yana faruwa ne saboda gaskiyar cewa tare da irin wannan daidaituwar "fiber" ya ɓace, wanda ke taka rawa na toshe hanyoyin shigar glucose cikin sauri zuwa cikin jini. Abin da ya sa aka haramta kowane ruwan 'ya'yan itace ga masu ciwon sukari, amma ruwan' ya'yan tumatir yana halatta a cikin adadin 200 ml a kowace rana.
Lokacin zabar samfuran, kuna buƙatar sanin rarrabuwa na GI, wanda yayi kama da wannan:
- Har zuwa BATSA 50 - samfuran sun kasance lafiya gaba ɗaya ga masu ciwon sukari;
- Har zuwa 70 LATTARA - da wuya a gabatar akan teburin mai haƙuri;
- Daga raka'a 70 da sama - a ƙarƙashin cikakken ban, za su iya tsokani hyperglycemia.
Samfura tare da GI har zuwa 50 LATSA wanda za'a iya amfani dashi don yin muffins:
- Gari mai kauri;
- Garin oat;
- Qwai
- Cuku-free gida cuku;
- Vanillin;
- Cinnamon
- Yin burodi foda.
'Ya'yan itace da yawa a cikin' ya 'ya' ya 'ya' ya '' '' '' '' '' '' '' '' '' '' '' '' '' '' '' '' '' '' '' '' '' '' 'apple' '
Recipes
Yana da mahimmanci a lura cewa an shirya muffins-sukari ba tare da amfani da fasaha ɗaya da kayan masarufi iri ɗaya kamar muffins ba, kawai kwanon yin burodi yana da yawa, kuma lokacin dafa abinci yana ƙaruwa da matsakaicin minti goma sha biyar.
Kankin ayaba ya shahara sosai, amma tare da ciwon sukari, irin wannan 'ya'yan itace na iya yin tasiri ga yanayin haƙuri. Don haka yakamata a maye gurbin wannan tare da wani 'ya'yan itace tare da gilashi har zuwa 50 raka'a.
Don bawa irin kek da ɗanɗano mai dadi, yakamata kuyi amfani da mai zaki, misali, stevia, ko amfani da zuma a ƙanana kaɗan. A cikin ciwon sukari, ana ba da izinin nau'ikan masu zuwa - acacia, linden da chestnut.
Aikin bayi goma na muffins kuna buƙatar:
- Oatmeal - 220 grams;
- Yin burodi foda - 5 grams;
- Kwai daya;
- Vanillin - 0.5 sachets;
- Sweetaya daga cikin apple mai dadi;
- Abin zaki - dandana;
- Cuku gida mai ƙarancin mai - 50 grams;
- Kayan lambu - kayan lambu 2.
Beat ya hadu da kwan da abun zaki har sai lush kumfa an kafa ta amfani da mahautsini ko blender. A cikin kwano daban, haɗa gari ɗin da aka yanke, kwanon burodi da vanillin, ƙara cakuda kwan. Haɗa komai a hankali domin babu kumbuna.
'Baƙuwar tuffa da kwasfa a yanka a kananan cubes. Sannan a hada dukkan sauran kayan da aka rage sannan a shafawa kullu. Sanya rabin kullu cikin molds, kamar yadda muffins zasu tashi yayin dafa abinci. Gasa a cikin preheated har zuwa 200 Tare da tanda na 25 - 30 da minti.
Idan kuna son dafa muffins tare da cika, to, fasaha ba ta canzawa. Abin sani kawai yakamata a kawo 'ya'yan itacen da aka zaɓa zuwa cikin jihar dankali da aka mashed da sanya shi a tsakiyar muffin.
Waɗannan ba su ne kawai Sweets-free sugar a yarda da ciwon sukari. Za'a iya bambanta abincin mai haƙuri tare da marmalade, jelly, da wuri har ma da zuma.
Babban abu shine amfani da garin oat ko hatsin rai a cikin shiri kuma ba ƙara sukari ba.
Abin da kuma zai ba da mai ciwon sukari
Za a iya wanke muffins-free sugar ba kawai tare da shayi na yau da kullun ko kofi ba, har ma tare da adon tangerine da aka yi da kansa. Irin wannan abin sha ba kawai dadi bane, har ma da lafiya. Don haka ƙyanƙyaran peels na tangerine tare da ciwon sukari yana da tasirin warkarwa a jiki:
- Resistanceara yawan juriya ga cututtukan jiki;
- Soothe da juyayi tsarin;
- Ya lowers sukari jini.
Don hidimar shayi na tangerine ɗaya, zaku buƙaci kwalin tangerine, wanda aka yanka a kananan ƙananan ya cika da 200 ml na ruwan zãfi. Saita broth ya zama akalla minti uku.
Lokacin da lokacin bazara ba ne, dole ne a ajiye ɓarke a gaba. Suna bushe sannan kuma a ƙasa a cikin ruwan inabin ko kuma ɗanyen kofi zuwa jihar foda. Don shirya ɗayan bawa yana buƙatar teaspoons 1.5 na tangerine foda. Dole ne a shirya foda nan da nan kafin shayar da shayi.
Bidiyo a cikin wannan labarin yana ba da girke-girke na muffin blueberry akan oatmeal.
