Izizathu ezi-5 ezinhle nezindlela zokupheka ezilula ezi-3 ezikwenza uthande isinkwa esiphelele samabele kakhulu

Ukugcina ithrekhi yezempilo yakho nokuma komzimba akuwona umsebenzi onzima kangako uma unentshisekelo kubuchwepheshe besimanje. Manje sesikhuluma ngalezo ezikuvumela ukuthi wenze izinkwa zokudla okusanhlamvu zibe mnandi ngempela futhi ziphilile.

Yini engangena esikhundleni sesinkwa ekudleni

“Dokotela, ngiyazi ukuthi angikwazi ukudla isinkwa, kodwa yini engavala isikhala saso?” - i-endocrinologist, isazi sokudla u-Olga Pavlova uvame ukuzwa lo mbuzo ezigulini. Uyinikeza impendulo kulokhu okubhaliwe: sizokhuluma ngesinkwa nokunye esingakusebenzisa.

Isifiso sokunciphisa isisindo, isifo sikashukela, ukungabekezelelani kwe-gluten nemvubelo yizizathu eziyinhloko eziholela abaningi ekuqedeni ngokuphelele isinkwa ekudleni.

Ukukhetha ukudla okulungile ukugcina isibalo esincane nenhlala-kahle, imvamisa asizikhiphi ngokuphelele izimpahla ezibhakiwe ekudleni ngenxa yokuqukethwe okuphezulu kwekhalori - ucezu olulodwa lwesinkwa esimhlophe esinesisindo esingu-25 amagremu luqukethe ama-kcal angama-65, kanti inani elikhulu lezakhi emelwe ama-carbohydrate asheshayo. okudala ukwanda koshukela wegazi, kuholele ekukhululweni kwe-insulin okwandisiwe futhi kungaba nomthelela ekuthuthukiseni ukumelana ne-insulin, uhlobo lwesifo sikashukela se-2 nokukhuluphala ngokweqile.

Ngeshwa, isinkwa esimpunga (izinhlobo ezi-2) naso sinama-khalori aphezulu kakhulu: ucezu olu-1 olunesisindo esingu-25 amagremu luqukethe ama-kcal angama-57 nenani elikhulu lama-carbohydrate, futhi kuyaqabukela ukuthi noma ngubani azilinganisele kucezu lwesinkwa esisodwa.

Akudingeki nokuthi usho izingozi ze-gluten nemvubelo, imiphumela yazo emibi emathunjini kanye nesimo sokuzivikela kukhulunywa ngaso yonke indawo.

Uma umuntu ethanda imifino emisha, akahlushwa i-pancreatitis engapheli nezifo zamathumbu, lapho ziphikiswa khona, khona-ke isinkwa singathathelwa indawo ikhukhamba elisha, utamatisi, i-bell pepper.

Uma ukufaka isinkwa ngemifino emisha kungamukeleki nganoma yisiphi isizathu, lapho-ke okusanhlamvu okuphelele kuzoba ngenye indlela.

Ngabe isinkwa sikakolweni esiphelele siyinqoba kanjani impi yezempilo nokuncipha?

Okokuqala, izinkwa zinama-calories aphansi: isinkwa esisodwa siqukethe i-15-30 kcal (ngokwesilinganiso, i-kcal ephindwe ka-2 kunocezu lwesinkwa esingu-1).

Okwesibili, ama-crispbreads asezingeni eliphakeme (ngikhetha izinkwa zikaDkt. Korner zasekhaya, zivunywa yi-Research Institute of Nutrition yeRussia Academy of Medical Sciences futhi zinesimo "sokudla okudliwayo") ezinenqwaba yefayibha, kubambezela ukumuncwa kwama-carbohydrate esinkwa, okunomphumela omuhle kushukela wegazi engcupheni yokukhuluphala kanye nesifo sikashukela; futhi i-fiber ijwayele ukusebenza kwepheshana lamathumbu futhi isiza ukuqeda ubuthi kanye nobuthi emzimbeni.

Okwesithathu, esinkwa sokusanhlamvu akukho imvubelo neminye imikhiqizo yokuvutshelwa, okuthuthukisa ukusebenza kwepheshana lesisu.

Okwesine, izinhlobo eziningi zezinkwa zokusanhlamvu eziphelele azinayo i-gluten (U-Ed., uDkt. Korner unezinhlobo ezingu-10 zesinkwa esiphuma kulayini ongenayo i-gluten. Lokhu kuqinisekiswa uphawu lwe-spikelet enqanyuliwe nenkomba yenombolo yesitifiketi ekuhlanganisweni kwezinkwa. Kungenzeka ukusebenzisa lolu phawu kuphela ngemva kokuba ibhizinisi selihloliwe yi-Association of European Societies for Celiac Diseases futhi imikhiqizo isihlolelwe i-gluten ilabhorethri egunyaziwe yamazwe ngamazwe.). Ngakho-ke, umkhiqizo wokudla onjalo unomphumela omuhle ekusebenzeni kwamathumbu namasosha omzimba futhi ungadliwa ngabantu abaphethwe yisifo se-celiac kanye ne-allergies yokudla.

Okwesihlanu, isinkwa siqukethe amavithamini B1, B2, B6, PP, folic acid, aqukethe kuphela izithako zemvelo eziyi-100%, kepha izithako zokuvikela nezokunambitheka (kanye nezinongo nemibala yokufakelwa) azikho.

Kungakho ama-crisps okusanhlamvu angasetshenziswa ngokuphepha njengenye indlela enempilo yesinkwa. Ngesidlo esisodwa sidla izinkwa eziyi-1-2, lokhu kwanele. Kepha okungafanele kukhawulwe ngumcabango wakho wokupheka. Ungenza ama-sandwich ahlukahlukene, ama-dessert nokuningi ngezinkwa eziphelele zokusanhlamvu! Futhi okubaluleke kakhulu, ngeke kube nje kuphela okumnandi, kodwa futhi kube nokudla okulula.

Ngendlela, ama-blogger wokudla athandwayo uqobo ayeqiniseka ngalokhu, futhi manje bahlanganyela izindlela zabo zokupheka nawe.

Yini engenziwa ngama-crisps okusanhlamvu okuphelele, ulwazi lwama-blogger okudla.

I-Chickpea hummus evela ku-Alina bez_moloka

Izithako:

• UDkt Korner Gluten Free Square Bread;
• 3 wezipuni zesame unama (Tkhina);
• Izipuni eziyi-2-3 zamafutha omnqumo;
• Amagremu angama-300 ama-chickpeas asemathinini noma ama-200
• Amanzi angama-50 ml (noma amanzi avela ezinkukhu);
• Ama-clove ayi-5 egalikhi;
• 2 tsp ikhumini lomhlabathi;
• 2 tsp coriander womhlabathi;
• 1 isipuni ijusi kalamula;
• 0,5 tsp usawoti.

Ukulungiselela:

1. Gcwalisa amantshontsho ngamanzi ukuze amanzi aphindwe izikhathi ezi-3-4 kunezinkukhu bese ushiya amahora ayi-12. Ngalesi sikhathi, ama-chickpeas azokhula kahle. Siyawakhipha amanzi bese siwathumela epanini, sigcwalise ngamanzi abandayo iminwe emibili ngenhla kwamantshontsho bese sipheka ngaphansi kwesembozo amahora amabili.
2. Gaya ama-chickpeas kuze kube yi-puree, kancane kancane ungeze ama-50 ml wamanzi.
3. Sishisa ugalikhi nezinongo epanini lokuthosa, engeza amafutha omnqumo.
4. Sithumela uwoyela onamakha kuma-chickpeas bese sishaya kahle futhi.
5. Faka i-tahini nejusi kalamula, shaya.
6. Thatha isinkwa sikaDkt Korner, usigcwalise nge-hummus, ujabulele!

Amakhekhe e-PP Anthill avela ku-Elena Solar

Ngamaqebelengwane ama-5 sidinga:

• Izinkwa eziyi-6 ze-caramel uDkt Corner;
• 50 gr. uju;
• 50 gr. Ibhitela lamantongomane;
• isipuni sobisi (ngine-alimondi);
• Izikwele ezi-2 zeshokholethi omnyama.

Ukulungiselela:

1. Phula amakhona abe yizicucu ezincane.
2. Epanini, fudumeza kancane uju kanye ne-pasta nobisi.
3. Thela amakhona engxenyeni efudumele ugovuze ngokushesha.
4. Sebenzisa amathini we-muffin ukubaza amakhekhe.
5. Ncibilikisa ushokoledi emanzini okugeza bese uthele amakhekhe.

Iresiphi yekhekhe elisheshayo nelidliwayo elivela kuLena IIIgoddessIII

Izithako:

• Izinkwa ezi-3 zikaDkt Korner (ngine-cranberry);
• I-180 gr curd;
• Ubhanana o-1.

Ukulungiselela:

1. Shaya i-cottage shizi ngobhanana ku-blender.
2. Siqoqa ikhekhe. Isinkwa - cottage shizi ukhilimu - isinkwa - cottage shizi ukhilimu - isinkwa - cottage shizi ukhilimu. Siphinde futhi sigcobe imiphetho ngokhilimu. Gcoba ngamajikijolo noma kakhukhunathi uma ufisa.
3. Sithumela ikhekhe esiqandisini ebusuku. Ekuseni sijabulela isidlo sasekuseni esimnandi.