Karkashin abincin da ake amfani da shi na oatmeal na abinci don masu ciwon sukari

Idan an kamu da cutar sankara, kada ku yanke ƙauna - kulawa da kyau da kuma yarda da wasu ƙuntatawa na abinci zai ba mutum damar yin cikakken rayuwa.

Tsarin menu na iya hadawa da kayan masarufi da leda da aka yi daga kayayyakin da suka dace da tsarin abinci.

Girke-girke iri-iri zasu taimaka a shirye-shiryen, saboda haka ya kamata a rubuta su a cikin littafin girke-girkenku.

Abin da yin burodi mara lahani tare da ciwon sukari

Domin kada ya sayi yin burodin masana'antu, ya kamata a gasa shi a gida. Babban mahimmancin zaɓi a cikin zaɓin kayan zai zama GI - yakamata ya kasance mai ƙaran gaske a cikin kowane samfurin don kwano baya haifar da karuwa a cikin glycemia bayan amfani.

Yin burodi ba zai zama cutarwa ba idan kuna bin ƙa'idodi masu sauƙi:

• lokacin yin burodi samfurin da ya dace don amfani da masu ciwon sukari, yana da kyau zaɓi ba alkama, amma oat, hatsin rai, gari sha'ir;
• kada kuyi amfani da ƙwai na kaza a lokacin dafa abinci (za'a iya amfani da quail);
• man shanu ana bada shawara don maye gurbinsu da margarine na mai mai mai yawa.

Sugar a cikin kowane girke-girke an maye gurbinsu da fructose. Idan ba haka ba, to wani madadin sukari zai yi.

Abubuwan da aka yarda

Babban sinadaran da ke girke duk wani kuki mai cin abinci:

• sukari (maimakon);
• gari (ko hatsi);
• margarine.

Tebur na kayayyakin da ake buƙata:

Kayan girke-girke

Girke-girke na kayan zaki na iya haɗawa da vanilla cikin adadi kaɗan. Hakanan, domin yalwata dandano kuma ya ba da irin kek da ƙanshi mai daɗi, zaku iya ƙara zuman 'ya'yan itacen citrus a kullu.

Oatmeal

Don shirya kukis masu daɗi da ƙanshi, uwargidan za ta buƙaci saitin abubuwan da aka haɗa:

• ruwa mai gudu (Boiled) - ½ kofin;
• oat flakes - 125 g;
• vanillin - 1-2 g;
• gari (zaɓi na shawarar) - 125 g;
• margarine - 1 tbsp;
• fructose a matsayin abun zaki - 5 g.

Tsarin dafa abinci yana da sauki kamar ɗaya:

1. Dole ne a haɗe flakes tare da gari a cikin kwano mai zurfi.
2. Waterara ruwa a busasshiyar tushe (ana iya ɗanɗano shi kaɗan kafin tafasa).
3. Dama har sai da santsi.
4. Ana ƙara Vanillin da fructose a cikin tushe wanda ya haifar da kullu.
5. An maimaita hadawa.
6. Margarine yana buƙatar a mai daɗaɗa shi, ƙara zuwa kullu - gauraye (bar kadan don man shafawa kwanon rufi, inda za a gudanar da yin burodin).

Ana yin ƙananan biscuits daga kullu (ana amfani da tablespoon na yau da kullun ko ƙaramin ladle don wannan dalili). Lokacin yin burodi kamar minti 25 ne.

Tare da banana

Don shirya biscuits mai ƙanshi da ƙanshi tare da tushen 'ya'yan itace, uwar gida za ta buƙaci tsarin abubuwan da aka haɗa don wadatar don sayan:

• ruwa mai gudu (Boiled) - ½ kofin;
• banana cikakke - cs pcs;
• oat flakes - 125 g;
• gari (zaɓi na shawarar) - 125 g;
• margarine - 1 tbsp;
• fructose a matsayin abun zaki - 5 g.

Tsarin dafa abinci yana da sauki kamar ɗaya:

1. Dole ne a haɗe flakes tare da gari a cikin kwano mai zurfi.
2. Waterara ruwa a busasshiyar tushe (ana iya ɗanɗano shi kaɗan kafin tafasa).
3. Dama har sai da santsi.
4. A sakamakon tushe don gwajin an ƙara tushe mai dadi - fructose.
5. Sannan daga banana sai a masuda.
6. Haɗa shi a kullu.
7. Maimaita sosai cakuda.
8. Margarine yana buƙatar a mai daɗaɗa shi, ƙara zuwa kullu - gauraye (bar kadan don man shafawa kwanon rufi, inda za a gudanar da yin burodin).

An saita tanda a zazzabi na digiri 180, ba za ku iya sanya mai a cikin takardar yin burodi ba, amma ku rufe ta da tsare, sannan ku kirkiri cookies. Bar don gasa na minti 20-30.

Za'a iya ganin bambancin girke-girke na banana a cikin bidiyon:

Tare da cuku gida

Ana yin kuki mai daɗin abinci ta amfani da cuku gida da oatmeal.

Don aiwatar da wannan girke-girke zaku buƙaci sayan kayan girke-girke masu zuwa:

• oatmeal / gari - 100 g;
• gida cuku 0-1.5% mai - ½ fakiti ko 120 g;
• apple ko banana puree - 70-80 g;
• kwakwa flakes - don yayyafa.

Ana dafa abinci a cikin hanyar:

1. Ya kamata a gauraya 'ya'yan itace da gari a yayyafa
2. Sanya cuku gida.
3. Dama sake.
4. Sanya sakamakon da aka bayar don gwajin a cikin firiji na minti 60.
5. Rufe takardar yin burodi tare da takardar burodi.
6. Sanya kullu ta amfani da tablespoon don samar da cookies ɗin da aka raba.

Gasa ba fiye da minti 20 a cikin tanda, mai tsanani zuwa digiri 180. Bayan dafa abinci, yayyafa kayan abincin da ke da kwalliyar kwakwa (ba yalwatacce). Ku bauta wa azaman kayan zaki.

A kan kefir

A matsayin tushe na ruwa don kukis na abinci, zaku iya amfani da kefir mai ƙarancin mai.

Kuna buƙatar sayen samfuran wannan girke-girke, kamar:

• kefir - 300 ml;
• oat flakes - 300 g;
• raisins - 20 g.

Ana dafa abinci a cikin hanyar:

1. Oatmeal ya kamata a cika da kefir.
2. Bar don awa 1 a cikin firiji ko dakin sanyi.
3. Aara ɗan ƙaramin raisins zuwa tushe mai tushe, Mix.
4. Ya kamata a saita tanda zuwa zazzabi na digiri 180.

Akwatin yin burodi tare da bargo ya ragu a cikin tanda na minti 25. Idan kanaso samun kintsattse, to bayan karewar babban lokacin yakamata ka bar cookies din zuwa wani mintuna 5. Ku bauta wa yin burodi bayan sanyaya gaba daya.

Girke-girke bidiyo don yin burodi kefir:

A cikin mai dafaffen jinkiri

Don saurin hanzarta ko sauƙaƙe aikin dafa abinci, matan aure na zamani sukan yi amfani da irin wannan kayan aikin gida kamar su-cro-tukunya.

Forauki don shirye-shiryen kukis na oatmeal kuna buƙatar samfuran masu zuwa:

• hatsi ko oatmeal - 400 g;
• fructose - 20 g;
• kwai kwandon kwalliya - inji mai kwakwalwa 3. Zaka iya amfani da 1 kopin ruwa na yau da kullun.

Tsarin dafa abinci:

1. Kara da flakes tare da blender zuwa gari gari.
2. Haxa su da qwai quail.
3. Fruara fructose.

Sa mai babban cokalin mai kwalliya da karamin man shanu na narkewa. Sanya blanks don yin burodin da ake so, sa su a cikin kwano.

Ana yin aikin burodi ne a ƙarƙashin rufaffiyar murfi. An bada shawara don saita shirin "Pie" ko "Yin burodin", kuma lokacin shine minti 25.

Abincin abinci

Heraddamar da abinci mai gina jiki, ciki har da a cewar Ducane, zaku iya ninka menu tare da wani irin nau'in biscuit da aka saba da shi daga oatmeal ko hatsi - zaɓin abincin abinci mai tsabta yana adana matsakaicin adadin abubuwan da ake amfani da su ga jiki.

Dole ne a samo abubuwan da za'a iya amfani dasu azaman manyan kayan abinci:

• oat flakes (ko peeled oats) - 600 g;
• kwasfa orange - 2 tsp;
• ruwa - 2 tabarau.

Tsarin dafa abinci:

1. Oats ko flakes ya kamata a zuba da ruwa a saka soaked.
2. Wuce haddi danshi merges daga sakamakon slurry.
3. Ana ƙara tushe don kukis na gaba
4. Komai ya gauraya sosai har sai kullu ya zama daidai.
5. A murhu heats har zuwa 40-50 digiri.
6. Rubutun yin burodi an shimfida shi a kan takardar yin burodi, ba sakamakon abin da ya haifar ba.
7. Bar cookies ɗin su bushe har tsawon awanni 8-10.
8. Sannan jujjuya shi kuma ya bar shi lokaci guda.

Hakanan zaka iya cin kukis ɗin da ba shi da lafiya - saboda wannan, an ba da shawarar ƙirƙirar ƙananan rabo daga kullu da aka haifar. Don ƙara ɗanɗano mai zaki, zaku iya ƙara fructose.

Wani girke-girke na bidiyo don albarkatun abinci na abinci:

Daga oatmeal tare da kirfa

Kuki yana da ɗanɗano mai yaji idan an ƙara ɗan kirfa a kullu.

Kyakkyawan girke-girke wanda yake da sauƙi a yi a gida:

• oat flakes -150 g;
• ruwa - ½ kofin;
• kirfa - ½ tsp;
• abun zaki (na dama) - fructose base - 1 tsp.

Dukkan abubuwan an haɗe su har sai an sami kullu ɗaya. Yin burodi ana yin shi a cikin tanda mai tsanani zuwa digiri 180.

Saboda haka, za'a iya shirya girke-girke mai sauƙi a gida. Yin amfani da abinci mai ƙarancin GI, kayan abinci da aka gasa suna cikin abincin mutum da ke fama da ciwon sukari.