Zaɓin girke-girke masu dadi da lafiya ga masu ciwon sukari

Tunda ciwon sukari ya shiga rukunin masu adawa da lafiyar mutane, masana kimiyya ba suyi minti daya ba da tunanin nasarar karshe akan wannan cutar. Ba wai kawai gurus na cafes da gidajen cin abinci ba, har ma da cheff da kek din gida na wuraren gida ba a bayan su ba, ƙirƙirar sababbin girke-girke na ba kawai dadi ba, har ma da kyawawan ƙwayoyin cuta ga masu ciwon sukari.

Abinci mai gina jiki ga Marassa lafiya nau'in 2 na Cutar Rana

A cikin lura da ciwon sukari mellitus, ana buƙatar haɗaɗɗun hanya da kuma yin biyayya ga shirin farfadowa. Zai zama mafi daidai a faɗi cewa ba shi da tsayayye, amma tsayayyen aiwatar da duk shawarar da likitan halartar ya ba shi. Wannan ya shafi cikakken abincin.

Duk wani taimakon warkewa zai zama ɓata lokaci da kuɗi, lokacin da mai haƙuri zai yi watsi da batun abinci mai gina jiki.

Fitaccen masanin ilimin Soviet, wanda ya kirkiro da tsarin abinci, Manuil Isaakovich Pevzner, ya kirkiro ka'idodi da hanyoyin ingantaccen abinci. Tare da taimakonsu, maganin zamani a yau yana iya tsayayya da cututtuka daban-daban, ciki har da cutar sukari.

Abincin # Pevzner # 9 (tebur # 9) abinci ne mai ƙarancin carb wanda aka tsara don yaƙi da ciwon sukari. A zuciyar ta, kamar yadda kuka fahimta, raguwa ce ga yawan amfani da carbohydrates.

Babban ka'idodin tsarin cin abinci A'a. 9 suna da sauki kuma sun sauko zuwa laconic kuma da alama suna da ɗan buƙatar ɗanɗano:

1. Rage kayan kwastomomi na abinci ta hanyar rage yawan kitse da carbohydrates.
2. Jin kai da abinci tare da furotin kayan lambu da mai mai.
3. Haramcin amfani da Sweets a kowane nau'i.
4. Usearancin amfani da gishiri, kayan yaji, kayan yaji.
5. An zaɓi fifiko ga samfuran dafaffen, gasa da mai yisti.
6. Yi jita-jita don masu ciwon sukari na 2 ya kamata ya kasance da yanayin zafi, ko ba zafi ko sanyi.
7. M riko da lokacin ƙayyade: manyan abinci uku da matsakaici biyu.
8. Yawan shan ruwa na yau da kullun ya kamata ya zama matsakaici - lita 1.5-2.
9. Controluntataccen ikon sarrafawa game da ikon na kayan kwalliya na samfuran da ake amfani da su.

Nagari don abinci:

• nama mai laushi da kifi;
• kayayyakin kiwo tare da mafi ƙarancin mai;
• samfuran fiber: gari mai yalwa, masara, bran, shinkafa launin ruwan kasa, oatmeal, letas, hatsi na hatsi, broccoli, oatmeal, apples na iri mai tsami, da sauransu.

Abubuwan da aka haramta:

• kyafaffen nama da marinade daban-daban;
• naman alade da rago;
• kirim mai tsami, mayonnaise;
• samfurori da aka kammala;
• hatsi, hatsi nan take;
• kayan abinci mai kiba da kirgi;
• barasa

Bidiyo akan ka'idodin abinci mai gina jiki don ciwon sukari:

Carbohydrates da sunadarai

Sunadarai da ƙwayoyin carbohydrates, kasancewa wani ɓangare ne na abinci, zuwa digiri ɗaya ko wani yana haɓaka matakin sukari na jini. Kodayake dole ne a gane cewa tsarin tasirin su akan jiki ya sha bamban.

Sunadaran sunadarai sune kayan gini na musamman. Daga waɗannan "tubalin" mutum ke yinsa. Sunadarai, kasancewa ɗayan mahimmin bangare ne na tsarin jijiya, yana aiwatar da aiki na rayuwa a cikin jiki.

Bugu da ƙari, ana sanya ayyukan siginar zuwa furotin, azaman haɗuwa da tsarin metabolic. Kayan kariya ne na ciki da ke cikin waɗannan ayyukan. Wadannan sunadarai sunadarai. Suna ɗaukar jini, yana daidaita abubuwan da ke tattare da abubuwa daban-daban a cikin jini.

Game da ciwon sukari, komai zai bayyana sarai idan muka ce insulin irin wannan kwayar halitta ce mai kayyadewa. Saboda haka, yana da matukar muhimmanci a cika jikin ɗan adam da abinci mai gina jiki.

Abubuwan da suke da wadatar ci a cikin furotin sun hada da: farin kwai, nama, kifi, kaji, naman sa, cuku.

Dangane da carbohydrates, akwai ra'ayi mara kuskure cewa abinci ne ga masu ciwon sukari wanda yakamata ya sami 'yanci daga carbohydrates.

Da yake magana game da mahimmancin carbohydrates don cikakken aiki na jiki, yana da daraja a lura cewa sun sami kashi 70% na farashin makamashi na ɗan adam.

Bayanin - mutum mutum ne ga mutum, ana iya alakanta su da cikakkiyar ma'ana.

Bude wannan tunanin, dole ne a karfafa cewa, ta hanyar cutarwarsu, kayayyakin abinci dauke da carbohydrates za a iya kasu kashi uku na yanayi, wadanda ke sanya wa masu ciwon sukari zuwa digiri daban-daban:

1. Abubuwan da aka haramta: raisins, zuma, sukari, cakulan, kukis, halva, da sauran abubuwan leke. Suna ɗauke da ƙwayoyin carbohydrates daga 70 zuwa 100%.
2. An iyakance yarda. Abubuwan da ke cikin carbohydrates a cikinsu daga 50 zuwa 70%. Waɗannan sun haɗa da: baƙar fata da hatsin rai, dankali, dafaffen shinkafa, buckwheat, Peas, wake, wake.
3. Abubuwan da aka ba da shawarar: barkono, beets, karas, kabeji, broccoli, tumatir, cucumbers, kowane irin ganye, zucchini, eggplant da ƙari.

Subwararrun fasaha na dafa abinci

Bayan haka, zamuyi magana game da wasu sirrin abinci na abinci da kayan kwalliya game da sifofin abinci mai gina jiki.

Idan ana duba gaba, ya dace a lura cewa girke-girke na cututtukan siga na 2 an tsara su ne don kar su buƙaci farashi na zahiri da na lokaci, kodayake, jita-jita na musamman ga masu ciwon sukari daga ƙwararren masanin ilimin dabbobi zai buƙaci wasu ilimi da wasu ka'idoji.

Yawan warkewa mai lamba 9:

1. Alamu: type 2 ciwon sukari mellitus da rashi na acid-tushe ma'auni damuwa.
2. Fasalin: Rage yawan kitse da carbohydrates kyauta ga ingantaccen matakin, kasancewar sunadarai sama da matsakaiciyar yau da kullun, cikakken cikas na carbohydrates mai narkewa cikin sauki. Haɗuwa da abinci shine abubuwan da suke da tasirin lipotropic waɗanda zasu iya inganta matakan haɓakawa a cikin jiki. Abincin yakamata ya zama mai arziki a cikin kayan lambu da abinci tare da ƙarancin cholesterol.
3. Darajar makamashi: 2300 kcal.
4. Yadda ake dafa abinci: samfura suna steamed, gasa ko dafa shi.
5. Adadin yau da kullun:
   • sunadarai - 100 g;
   • fats - ba fiye da 80 g ba;
   • carbohydrates - 300 g;
   • gishiri - 12 g;
   • ruwa - 2 l.
6. Tsarin abinci na yau da kullun: har zuwa kilogiram 3.
7. Yanayin iko: abinci shida a rana. Carbohydrates ana rarraba su a ko'ina cikin rana. Yakamata mai haƙuri ya karbi abinci nan da nan bayan allurar insulin, kuma shima ba zai wuce sa'o'i 2.5 ba bayan allurar da ta gabata.
8. Da yawan zafin jiki na gama tasa: na al'ada - 30-40º.
9. Iyakance: karas, dankali, gurasa, ayaba, zuma, mai.
10. An hana: Sweets, cakulan, kayan kamshi, ice cream, muffin, fats, mustard, inabi, raisins, barasa ta kowane fanni.

Don shirya jita-jita na abinci daidai kuma tare da fa'ida ga jiki idan akwai masu ciwon sukari, ya zama dole a yi la’akari da wasu fasalolin samfuran waɗanda suke da tasirin gaske a cikin glucose jini.

Kuna buƙatar sanin waɗannan masu zuwa:

1. Kayan kayan lambu, 'ya'yan itãcen marmari, hatsi zasu haɗu da sukarin jini da sauri.
2. Tare da karancin magani mai zafi, yawan rage tasirin glucose din jiki yana raguwa sosai.
3. Za a iya shirya darussan na biyu ga masu ciwon sukari tare da abinci kaɗan marasa ƙima, musamman taliya da hatsi - sukari zai tashi da sauri.
4. Hyperglycemia shine mafi yawan tsoratar da dankalin turawa fiye da dankali da aka dafa ko dankalin jaket da aka dafa a cikin jinkirin mai dafa.
5. Kabeji mai stewed zai haifar da jiki ya amsa da sauri ga carbohydrates masu shigowa, yayin da ciyawar da take da ita ba kawai zata iya daidaita jikin tare da bitamin da ma'adanai masu amfani ba, amma kuma ba zasu haifar da wani "sukari" ba.
6. A cikin sharuddan amfani, raw salted ja kifi zai ba da muhimmanci kai farawa zuwa wannan girman amma stewed yanki.
7. Don maye gurbin sukari, ya fi kyau a yi amfani da stevia ko stevioside - wannan abun zaki na halitta ba kawai yana da amfani mai yawa ba, har ma yana da kusan adadin kuzari.
8. Ya kamata a shirya abinci da Carbohydrate da safe.
9. Don abubuwan sha mai zaki, yi amfani da madadin sukari da aka haɗa - sorbitol, xylitol.
10. Abincin rana don masu ciwon sukari nau'in 2, ciki har da manyan jita-jita, ana daɗaɗa tare da matsakaicin adadin kayan ƙanshi da kayan ƙanshi. Suna ƙarfafa ƙwayar narkewa, inganta wurare dabam dabam na jini kuma, a sakamakon haka, zasu taimaka rage matakan sukari.

Examplesarancin kalori girke-girke misalai

Don novice masu ciwon sukari, kalmar "abinci" yana ɗaukar nau'in launi mai cike da mugunta, yana ba da bege, baƙin ciki da duhu. Wannan hukuncin zai iya haifar da murmushi da dariya kawai, ba komai ba.

Girke-girke na kaza mai ban sha'awa, kwasa-kwasan farko na ban mamaki, kayan dafa abinci na broccoli, farin kabeji, shinkafa mai launin fata, sha'ir lu'u-lu'u, masara ko oatmeal - waɗannan, a farkon kallo, samfurori marasa ma'ana a hannun mai sihiri na kitchen, wanda kowane mai haƙuri zai iya zama, zai zama ainihin ƙwararrun kayan dafa abinci. .

Kuma, mafi mahimmanci, abin da nake so in jaddada shi shine girke-girke na masu ciwon sukari suna da amfani sosai ga mutane masu cikakken lafiya.

Za mu fara koyar da abinci nan da nan, za a ɗauko manyan bindigogi tare da samar da girke-girke don abinci mai sauƙi da mai daɗi (an kwatanta shi da hotuna masu launi) ga masu ciwon sukari.

Pizza daga Italiya

Yaya kuke son wannan tayin - pizza don masu ciwon sukari? Ee, kun ji daidai - pizza ne.

Bayan haka a rubuta girke-girke mai sauƙi da kayan abinci masu lafiya don wannan sananniyar tasa.

Don dafa abinci, muna amfani da gari tare da ƙarancin glycemic index.

A saboda wannan yanayin dace:

• gari buckwheat - raka'a 50.
• gari kaza - ayaba 35.
• hatsin rai gari - 45 raka'a.

Kullu: hatsin rai - 150 grams + 50 grams na buckwheat da chickpea ko garin flax, busasshen yisti - rabin teaspoon, tsunkule gishirin gishiri da ruwan 120 ml. Dama dukkan sinadaran da kyau. Don ripening, sanya sa'o'i da yawa a cikin kwano tare da man kayan lambu.

Bayan da kullu ya shirya, lokacin da ƙaran ya ninka, sai a jujjuya shi a cikin abin da za'a dafa shi. Sanya a cikin tanda. Gasa a cikin tanda mai tsanani zuwa 220 digiri na 5 mintuna har sai wani dan kadan browned ɓawon burodi siffofin.

Bayan haka, ƙara cika a kowane sikari da ake so da gasa don wani mintina 5 har sai cuku ta narke.

Matsala mai yiwuwa:

• naman kaza;
• turkey nama;
• mussel;
• hadaddiyar giyar teku;
• albasa;
• Tumatir
• barkono kararrawa;
• zaituni ko zaituni;
• sabo namomin kaza na kowane iri;
• nonfat wuya cuku.

Suman tumatir Miyan

Yin abincin dare don wani nau'in ciwon sukari guda 2 shima mai sauƙi ne.

Dole ne a tuna cewa duk girke-girke na masu ciwon sukari sun dogara ne akan ginshiƙai guda uku, mafi sauƙi, an gina su ƙarƙashin dokokin uku:

• broth - naman sa ko kaza kawai a cikin ruwa "na biyu";
• kayan lambu da 'ya'yan itatuwa - sabo ne kawai kuma babu adanawa;
• samfurori - kawai tare da ƙarancin glycemic index (ba fiye da raka'a 55 ba).

Sinadaran

• kabewa - 500 g;
• tafarnuwa - 3 cloves;
• tumatir puree - 500 g, an shirya shi daga mashin sabo tumatir;
• Gishirin teku - dandana, amma ba fiye da 1 teaspoon;
• man kayan lambu (zaitun) - 30 MG;
• ganye na fure - rabin tablespoon;
• broth - 700 ml;
• ƙasa barkono - kwata na teaspoon.

Dafa:

1. Tsarkake kuma yankakken kabewa ana ɗauka da sauƙi a cikin kayan lambu.
2. Hakanan ana aika daskararren tafarnuwa da romanary anan.
3. Tumatir puree an kara da komai kuma stewed na 5 da minti.
4. Mun haɗa samfurin stewed ɗin da aka gama tare da tafasasshen broth, kawo a tafasa. Cire daga zafin rana - miyan miya an shirya.
5. Lokacin yin hidima, zaka iya ƙara ganye.

Solyanka farin kabeji

Akwai nau'ikan hodgepodge da yawa. Wannan girke-girke shine babban hanya, ba miya ba.

Sinadaran

• farin kabeji - 500 g;
• albasa - kai guda;
• Barkono Bulgaria - 1 pc .;
• tumatir puree - tumatir uku mashed;
• karas - 1 pc;
• man kayan lambu - biyu tbsp. cokali;
• gishiri, kayan yaji - dandana.

Dafa:

1. Kayan lambu da albasarta ana, wanke, yanke sara da simmer akan zafi kadan na mintuna 5.
2. Akwai ƙara dausar tumatir a ciki.
3. Farin kabeji ana anawan shi ta hanyar inflorescences kuma an aika shi zuwa stew tare da kayan lambu.
4. Ana dafa gishiri da ɗanɗano, tare da ƙari da kayan ƙanshi.
5. Minti 10 bayan an sanya shi da sanyaya, ana iya ba da shi a kan tebur.

Cokali a cikin tukwane tare da nama da miya

Zucchini da eggplant suna da amfani sosai ga masu ciwon sukari.

Yana da mahimmanci musamman don ƙarfafa ƙididdigar glycemic na eggplant da abun da ke cikin kalori, wanda shine raka'a 15 da 23 kcal ɗari bisa dari, bi da bi. Wannan alama ce kawai mai ban mamaki, saboda haka bMutanen ƙabilan forawan daji don masu ciwon sukari na 2 ba kawai dadi da abinci mai gina jiki ba ne, amma har da lafiya sosai.

Ba wai kawai gidanku ba ne, har ma baƙi za su yi godiya ga tsarin wannan “gwanintar”.

Sinadaran

• naman sa - 300 g;
• eggplant - 3 inji mai kwakwalwa .;
• gyada (peeled) - 80 g;
• tafarnuwa - 2 manyan cloves;
• gari - 2 tbsp. cokali;
• lemun tsami ruwan 'ya'yan itace - 1 tbsp. cokali biyu;
• man kayan lambu - 2 tbsp. cokali;
• ganye - basil, cilantro, faski;
• gishiri, barkono, kayan yaji - dandana;
• tukwane - 2.

Dafa:

1. Yanke yadin da aka dasa tsawon tsawon, yayyafa da gishiri kuma ya rage tsawon minti 30 don yanke haushi.
2. Dice kuma soya da eggplant a cikin kayan lambu a ƙarƙashin babban zafi.
3. Nama nama daga fim, a yanka a cikin cubes 1 cm kuma yi a gari.
4. Soya a cikin yanki ɗaya, don guje wa mai danko, maiyuwa ku sami yin wannan a matakai da yawa.
5. A cikin turmi, gasa kwayoyi da gishiri ko niƙa tare da blender. Lemonara ruwan 'ya'yan lemun tsami da barkono, tsarma da ruwa zuwa daidaicin kirim mai tsami.
6. Sanya garin kwai da nama a cikin tukwane biyu, a yanyanka tafarnuwa, a zuba a miya, a rufe murfin a saka a cikin tanda mai sanyi. Ana buƙatar murhu mai sanyi don tukwane kada su tsage saboda bambancin zafin jiki.
7. Dafa abinci a minti 40 a zazzabi na digiri 200.
8. Yayyafa da ganye kafin yin hidima.

Spanish gazpacho miya mai sanyi

Wannan girke-girke mai sauƙi zai buƙaci musamman ga masu ciwon sukari a cikin zafin nama - mai sanyaya shakatawa, tonic da abinci mai lafiya.

Sinadaran

• tumatir - 4 inji mai kwakwalwa ;;
• kukis - 2 inji mai kwakwalwa ;;
• Barkono Bulgaria - 2 inji mai kwakwalwa.;
• albasa - 1 pc .;
• tafarnuwa - 2 cloves;
• man zaitun - 3 tablespoons;
• ruwan innabi - 1 tablespoon;
• masu fasa daga burodin Borodino - guda 4-5;
• gishiri, kayan yaji, barkono, faski, Basil - dandana.

Dafa:

1. Kwasfa kashe scalded Boiled tumatir, sarrafa su cikin cubes.
2. Muna tsabtace da sara da cucumbers.
3. Sara da kararrawa a cikin kananan yanki.
4. Duk kayan da aka yanyanka, gami da tafarnuwa, ana wuce su ta blender.
5. Add kara yankakken ganye kuma aika zuwa daga na tsawon awanni 3 a firiji.
6. Kafin yin hidima, ƙara fasa zuwa miya.
7. Za'a iya daidaita daidaiton tasa ta ƙara ruwan 'ya'yan tumatir wanda aka shirya sabo.

Masu rubutun

Pancakes ya dace sosai da miya mai cutar sukari. Ana iya yin amfani da su daban kuma azaman daidaitawa ga tafarkin farko.

Sinadaran

• gari mai hatsin rai - 1 kofin;
• zucchini - 1 pc .;
• kwai - 1 pc .;
• faski, gishiri, kayan yaji, ganye - don dandano.

Dafa:

1. Duba zucchini grate.
2. Sanya kwai, yankakken ganye, gishiri da kayan yaji a ciki.
3. Fritters suna soyayyen kayan mai a cikin kayan lambu. Koyaya, steakes pancakes zai zama da amfani ga mai ciwon sukari.
4. Idan ana so, ana iya maye gurbin zucchini tare da gari mai hatsin rai da kefir a cikin 3: 1 rabbai.

Kifi na casserole tare da shinkafa

Wannan tasa zai dace kuma duk yan uwa zasuji daɗin abincin rana da abincin dare.

Sinadaran

• kifin mai - 800 g;
• shinkafa - tabarau 2;
• karas - 2 inji mai kwakwalwa ;;
• kirim mai tsami (mai kitse) - 3 tablespoons;
• albasa - 1 kai;
• man kayan lambu, gishiri, kayan yaji.

Dafa:

1. Dafa kifi a gabata hanyar yanke shi a cikin bakin bakin ciki.
2. Hada 'yankakken albasa da karas tare da kifi, simmer minti 10 a cikin kayan lambu da ruwa.
3. A kasan ƙirar sun saka rabin shinkafa, a wanke sosai a tafasa.
4. Rice ana shafawa tare da kirim mai tsami kuma an ɗora abinci mai ƙarancin abinci akan sa.
5. Sauran shinkafar an shimfiɗa ta a saman, wanda aka yayyafa shi da cuku mai grated.
6. An sanya kwano na minti 20 a cikin tanda, mai tsanani zuwa digiri 210.
7. Bayan samuwar ɓawon burodin gwal, an shirya farantin.

Red kifi gasa a tsare

Wannan ba kawai girke-girke bane mai sauƙi ga mai baiwa, amma kuma kyakkyawan kwanciyar hankali da abinci mai daɗi wanda za'a iya samu nasarar haɗa shi cikin menu na hutu don masu ciwon sukari.

Sinadaran

• jan kifi (filet ko steak) - 4 inji mai kwakwalwa ;;
• bay bay - 3 inji mai kwakwalwa ;;
• lemun tsami - 1 pc .;
• albasa - 1 pc .;
• gishiri da kayan yaji dandana.

Dafa:

1. Piecesauna guda ɗaya an sanya jan kifi a kan tsare da aka yayyafa da albasa, a yanka a cikin rabin zobba.
2. Ana saka lemun tsami cikin zobba da ganyen bay an sanya shi a kan “tallafi”.
3. Ana zuba saman abinci tare da ruwan lemun tsami.
4. An rufe kifin sosai tare da tsare kuma an aika shi na mintina 20 a cikin tanda, a baya mai tsanani zuwa digiri 220.
5. Bayan sanyaya, an shimfiɗa tasa a kan faranti dabam, an yayyafa shi da ganye tare da yin aiki a kan tebur.

Squash caviar

Zucchini caviar cikakke ne a matsayin tasa don masu ciwon sukari.

Sinadaran

• zucchini - 2 inji mai kwakwalwa ;;
• albasa - kai guda;
• karas - 1-2 inji mai kwakwalwa ;;
• tumatir puree - tumatir 3 (mashed);
• tafarnuwa - 2-3 cloves;
• gishiri, kayan yaji - dandana.

Dafa:

1. Kayan lambu tsabtace da kuma rubbed sosai.
2. Bayan haka sun lalace a cikin kwanon wuta mai zafi, tare da ƙari na man kayan lambu.
3. Bayan sanyaya, samfuran da aka gama da aka gama tare da blender, an ƙara tumatir puree a kansu kuma stewed na wani mintina 15.
4. An kawo abinci a cakuda a tebur.

Abincin Kyauta-Kadai

Bai kamata mai haƙuri ya kamu da ciwon sukari na minti ɗaya ba yana tunanin mahimmancin rauni. Wannan ya shafi duka mai haƙuri da kansa da kuma mutanen da ke kusa da shi.

Bitan kaɗan game da savory "Sweets", game da kayan zaki, duk ƙaunar. Sai dai itace, kuma a nan, akwai tan daɗin girke-girke mai dadi.

Creaman Kankara Ice cream tare da Tropicano Avocado

Sinadaran

• lemu - 2 inji mai kwakwalwa ;;
• avocado - 2 inji mai kwakwalwa ;;
• stevia ko stevioside - 2 tbsp. cokali;
• wake na koko (guda) - 2 tbsp. cokali;
• koko (foda) - 4 tbsp. cokali.

Dafa:

1. Rubba zest.
2. Ruwan lemon tsami
3. Ta amfani da blender, haɗa kayan: ruwan 'ya'yan itace, augado pulp, stevioside, koko foda.
4. Zuba taro mai sakamakon a cikin gilashin filastik, ƙara yanka na wake na wake, yayyafa tare da zest kuma aika zuwa firiji.
5. An shirya kayan zaki mai ban sha'awa a cikin awa daya. Baƙi suna farin ciki tare da ku.

Strawberry jelly

Sinadaran

• strawberries - 100 g;
• ruwa - 0.5 l.;
• gelatin - 2 tbsp. cokali.

Dafa:

1. Jiƙa a gaba gelatin.
2. Sanya strawberries a cikin saucepan, ƙara ruwa da dafa minti 10.
3. Zuba gelatin cikin tafasasshen ruwa na strawberry kuma ku sake tafasa. Cire dafaffen berries.
4. A cikin pre-shirye molds, sa sabo ne strawberries, a yanka lengthwise da kuma zuba a cikin decoction.
5. Bada izinin kwantar da awa daya da firiji - bayan ƙarfafa, kayan zaki suna shirye.

'Ya'yan itaciya da kayan lambu

Sinadaran

• apple - 1 pc .;
• Karin Mandarin ko orange - 1 pc .;
• Ruwan kabewa - 50 gr .;
• kwayoyi, tsaba - 1 teaspoon;
• kankara - 100 g.

Dafa:

1. Ninka a cikin blender kuma ku doke sosai: yankakken apple, orange, ruwan 'ya'yan itace, kankara.
2. Zuba cikin gilashi mai fadi. Yayyafa da pomegranate tsaba, yankakken kwayoyi ko tsaba.
3. Sauran 'ya'yan itatuwa za a iya amfani dasu azaman filler, amma koyaushe tare da ƙarancin glycemic index.

Curd Souffle

Sinadaran

• cuku gida mai-mai mai yawa (ba fiye da 2%) - 200 g;
• kwai - 1 pc .;
• apple - 1 pc.

Dafa:

1. A share da kuma yanke apple.
2. Sanya dukkan kayan haɗin a cikin akwati kuma a cakuda shi sosai tare da blender.
3. Shirya cikin kananan tafkin don dafa kayan inwa.
4. Cook a iyakar ƙarfin na 5 da minti.
5. Cire daga tanda, yayyafa da kirfa kuma bari sanyi.

Apricot Mousse

Sinadaran

• apricots marasa amfani - 500 g;
• gelatin - cokali 1.5;
• orange - 1 pc .;
• kwai kwakwa - 5 inji mai kwakwalwa ;;
• ruwa - 0.5 lita.

Dafa:

1. Jiƙa gelatin da kuma girka ruwan zirin.
2. Zuba apricots da ruwa, saka wuta da simmer na minti 10.
3. Cool, doke da dukan taro tare da blender har sai mashed.
4. Matsi da ruwan 'ya'yan itace daga rabin lemu.
5. Beat qwai daban, ƙara gelatin a can kuma Mix sosai.
6. Hada dukkan abubuwan haɗin, ƙara zest orange. Zuba a cikin molds da firiji don da yawa sa'o'i har sai da aka tabbatar.

Abincin abinci mai gina jiki ga masu ciwon sukari ba kawai ƙari ga shirin magani ba ne - ci gaba ne na rayuwa, mai cike da ƙarfi, cike da ingantattun motsin rai da abubuwan jin daɗi.