Liphetisetso tsa Lijo Waffle

Batho ba fumanoang ba tšoeroe ke lefu la tsoekere la mofuta oa pele kapa oa bobeli ba qobelloa ho lula ba hana phofo, letsoai, le monate ebile le tsuba. Leha a kula, 'mele o qala ho batla ho ja ntho e monate.

Sebaka se seng sa sopho e monate bakeng sa batho ba nang le lefu la tsoekere ke li-waffle tsa ho ja ntle le tsoekere e eketsoeng.

Leha ho le joalo, ba bangata ba ipotsa hore na lefu la tsoekere le hlile le teng? Joale ho pheha hona ho ka lokisoa eseng feela ho tsoa ho lijo tse nang le khalori e ngata, empa ka ho kenyelletsa metsoako ka index ea glycemic e tlase.

E le likarolo, li-bran tse nang le index ea glycemic ea li-unit tse 51 le phofo ea lijo-thollo e felletseng (GI 50), e nang le bongata bo bongata ba likokoana-hloko tse ntle le liminerale, li ka sebelisoa. Ka nako e ts'oanang, fiber e thusa ho tlosa lintho tsohle tse kotsi 'meleng le ho potlakisa metabolism.

U ka etsa li-waffle tse se nang tsoekere joang

Lijo tse tsoekere tse nang le lefu la tsoekere li ka fapana ka tatso ea sopho e tloaelehileng e nang le khalori e ngata, e lokiselitsoeng ka tlatsetso ea tsoekere, botoro le lebese le phehiloeng. Leha ho le joalo, li-pastry tsa lijo li phetse hantle haholo; li ka jeoa bakeng sa lijo tsa hoseng, lijo tsa mantsiboea kapa lijo tsa mantsiboea.

Lijong tse joalo, tse lokiselitsoeng ho latela risepe ea lehae, boemo ba khalori ha bo fetang 200 kcal ka 100 g ea sehlahisoa se felileng. Lenane la glycemic la sehlahisoa se felileng, ho latela seqha le khalori ea linoko, ke likarolo tsa 65-80.

Ho tsoekere ea lefu la tsoekere, lijo tse theolelang leha e le life, esita le ntle le tsoekere, li lokela ho nooa ka tekanyo e fokolang le e tekanyetso e le hore litekanyetso tsa tsoekere ea mali li tloaelehile.

Ka letsatsi, li-wafers tsa lefu la tsoekere li khothalletsoa ho jeoa ka bongata ba likotoana tse peli.

Li-Recipes tsa Waffle tsa Maiketsetso

Ho etsa li-waffle tse tummeng tse tona, o ka sebelisa risepe e fetotsoeng bakeng sa tšepe ea waffle ea motlakase. Ho etsa sena, o hloka khalase ea yogurt, e lekanang le phofo ea lijo-thollo e lekanang, mahe a mabeli kapa a mararo a likoekoe, khaba ea oli efe kapa efe ea meroho, letsoai le sebaka sa tsoekere.

Mahe a shapuoa ka sekotlong se tebileng, ho tšeloa lisipuni tse 'maloa tsa monate ho tsona ebe o otloa ka ho teba ka motsoako ho fihlela ho theoloa boima bo bongata.

Kefir e eketsoa ka sejaneng, phofo e tlotsitsoeng e eketsoa hanyane ka hanyane, e le hore ho tšoana ho joalo ka tranelate e bolila. Qetellong, khaba ea oli ea meroho ea eketsoa mme hlama e tsoakane.

Pele o baka li-waffle tsa tsoekere, bokaholimo ba tšepe ea waffle ea motlakase bo tlotsitsoe ka oli ea meroho. Tšepe e tlisoang ke ntho e futhumatsoa ebe litapole tse peli tsa motsoako o bakoang li tšeloa bohareng, sesebelisoa sea koaloa ebe se hatelloa ka thata. Metsotso e meraro hamorao, sopho e se e loketse ho jeoa.

Bakeng sa risepe ea bobeli ea ho ja, u hloka linoelo tse 1.5 tsa metsi a nooang, kopi e le 'ngoe ea phofo ea lijo-thollo, khaba ea phofo e bakang, khaba ea letsoai le lehe le le leng.

1. Ho tšeloa leqhubu le phofo ea ho baka ka sekotlong se tebileng, lehe le le leng le halofo ea metsi a futhumetseng a futhumetseng ba ekelletsoa. Lithako tsohle li kopantsoe le khaba.
2. Tšepe ea motlakase ea motlakase e tšeloa ka oli ea meroho, thispone e le 'ngoe ea motsoako e tšeloa bohareng ba sebaka se futhumetseng.
3. Sesebelisoa se hatelloa ka thata, lijana li phehoa ho fihlela li pheha metsotso e 'meli ho isa ho e meraro.

Ka risepe ena o ka baka li-waffle tse tsoekere tsa crispy ntle le tsoekere tse tla ba le tatso e monate. Li-pastries tse joalo li ntle bakeng sa lijo tsa hoseng kapa tsa mots'eare e le bohobe kapa li-crackers bakeng sa sopho le salate.

• Ho lokisa li-waffle tse halikiloeng, sebelisa khalase ea metsi a nooang, tekanyo e lekanang ea phofo ea lijo-thollo e lekanang, khaba e le 1,5 ea sopho le li-yolks tse peli ho mahe a likhoho.
• Lisebelisoa tsohle li eketsoa ka sekotlong se tebileng ebe se tsoakoa ka botlalo ho fihlela motsoako o le mong o fumaneha.
• Tšepe ea waffle e futhumatsoa ebe e tšeloa ka oli ea meroho, thispone ea batter e tšolleloa bohareng ba sebaka se chesang.
• Ha mokokotlo o hlaha - marang-rang a loketse. E le khetho, li-waffle tse joalo li sebelisoa ho etsa khekhe ea curd (index ea glycemic ea curd ke likarolo tse 30).

Li-waffle tsa lefu la tsoekere ha li monate ebile li na le thuso haholo ha li etsoa ka phofo ea oat. Sehlahisoa sena se fumanoa ho tsoa ho lijo-thollo tsa oat tse sithabetseng, phofo e tsoang ho phofo ea oat e tšoloha kapele ka metsing ebe hang-hang ea leenya.

Hape, motsoako o joalo o sebelisoa hangata bakeng sa ho lokisa likuku, empa index ea glycemic ke likarolo tse 25 feela.

1. Ho lokisa sopho, sebelisa linoelo tse 0,5 tsa phofo ea oat, thispone e le ngoe ea phofo ea lijo-thollo, lehe le le leng, khalase ea lebese le mafura a tlase kapa metsi, letsoai ho latsoa.
2. Khalase ea lebese kapa metsi e tšeloa ka sekotlong se tebileng, lehe le le leng le robehile moo, motsoako o hlahang o otloa ka botlalo.
3. Thispone ea phofo e eketsoa le boima bo bakoang, makhasi a boholo ba linoelo tse 0.5, e nyane ea letsoai. Metsoako e tsoakiloe, e tšeloa metsotso e mehlano ho ruruha oli.
4. Hlama e lokela ho ba le mokhoa o ts'oanang oa semolina o boima. Haeba o ba le letsoai le leholo haholo, ho eketsoa lebese le lenyane ka hlama.
5. Hlama e felileng e tšeloa ka tšepe ea waffle ea motlakase ebe e baka ho fihlela e phehiloe ka botlalo ka papiso le litlolo tse fetileng.

Bakeng sa risepe e latelang, ba nka liprotheine tse tharo ho lehe la likhoho, khaba ea phofo ea ho baka, khaba ea likhaba tse khehiloeng (li-GI - 20 unit), tsoekere ea tsoekere, oatmeal (GI - 40 unit) ka bongata ba 100 g.

• Litapole tse tala li beoa moqomong oa ho baka ebe li apehoa ka ontong metsotso e 15. Kamora moo, linate li peeled mme li fatše ka blender.
• Oatmeal e kopantsoe le likhaba tsa grated 'me ho eketsoa phofo ea ho baka. Makhooa a mahe a pele a otloa ka motsoako a ekelletsoa motsoako o omileng ebe o tsoakoa.
• Tafole e felletseng ea hlama e felileng e tšolleloa holim'a metsi a chesang a tšepe ebe e baka metsotso e mene.
• Li-waffle tse entsoeng ka mokhoa o lokiselitsoeng li tlosoa ka spatula e khethehileng ea lehong ebe e phuthoa ka lehlokoa.

Li-waffle tsa lijo li natsoa ka linotsi tse nyane tsa monokotšoai, monokotsoai kapa litholoana. Ho boetse ho sebelisoa sirapo le likhalori tse tlase.

Khetho e ntle ke li-rye waffle tse nang le lebese la poli, tse ka sebelisoang e le tlatsetso ho sopho kapa lijana tse kholo ho fapana le bohobe bo tloaelehileng. Li-pastries tse joalo ha li na tsoekere, phofo e tšoeu le mahe, e leng molemo haholo ho lefu la tsoekere. Lebese la pōli feela ka mofuta oa 2 lefu la tsoekere le lona le na le molemo.

Lihoete tsa lebese la pōli li lokiselitsoe ka tsela e latelang:

1. Bakeng sa ho pheha, sebelisa phofo ea lijo-thollo ka kakaretso ea 100 g, 20 g ea oatmeal, 50 g ea curd ea pōli, 50 ml ea Whey ea poli, pina ea letsoai, linoko tse nyane tsa Italy, khaba e le 'ngoe ea oli ea mohloaare.
2. Lithako tsohle li tšeloa ka mokotleng o le mong o tebileng ebe li tsoakoa ka botlalo ho fihlela ho fumaneha ho feto-fetoha ha maemo. Ho thibela likhahla ho theha, serum e futhumatsoa hanyane pele ho sena.
3. Ka lebaka leo, hlama e lokela ho ba e teteane ka ho lekana, joalo ka ha e baka bohobe, e le hore e bokelle habonolo ka hlama e chitja. Ho molemo ho bala hlama ka matsoho a hau ho fihlela phepelo eo u e batlang e fumaneha.
4. Tšepe ea waffle ea motlakase e futhumatsoa ebe e tlotsitsoe ka brashe e khethehileng ka oli ea mohloaare. Motsoako o hlahisoang o hasoa sebakeng se chesang, ka mor'a moo sesebelisoa se koetsoe ebe sea hatelloa.
5. Metso e apetsoa metsotso e mehlano ho isa ho e supileng, ho fihlela e le putsoa khauta.

Haeba ho se na tšepe ea motlakase ea motlakase, lijana tse joalo li ka phehoa ka ontong. Ho etsa sena, hlama e felileng e arotsoe likarolo tse 'maloa, e phuthoe ebe e beoa moqomong oa ho baka.

Ka ontong, li-waffles li apehoa metsotso e mene ho isa ho e mehlano ka mocheso oa likhato tse 200.

Malebela a Wer

Mokhoa oa setso oa li-wafers tse nyane o kenyelletsa phofo, tsoekere le mahe. Empa sehlahisoa se joalo se na le index ea glycemic e phahameng haholo.

Leha ho le joalo, ka ho itšetleha ka likarolo tsena, bakuli ba lefu la tsoekere ba ka khetha ka bolokolohi metsoako e lumelletsoeng lefu la tsoekere. Ho bohlokoa ho shebisisa index ea glycemic ea sehlahisoa se seng le se seng.

Ho fumana li-wafter tsa crispy, litapole kapa starch ea poone e eketsoa hlama ka tekanyo e lekanang le phofo. Leha ho le joalo, ho bohlokoa ho tseba hore motsoako ona o na le index ea "glycemic" e phahameng haholo ea li-unit tse 70, ka hona ha ho khothaletsoe hore batho ba lefu la tsoekere ba e sebelise.

Ho ntlafatsa tatso, litholoana tse halikiloeng tse halikiloeng kapa monokotsoai o ka kenngoa ka hlama, ha ho kgothaletswe ho sebelisa flavorings le li-additives tse fapaneng. Cognac, liqueur tsa litholoana, rum le litatso tse ling, tseo ka linako tse ling e leng karolo ea li-waffle, le tsona ha li na lefu la tsoekere.

• Haeba lihlahisoa li ne li le ka sehatsetsing, pele o kopanya metsoako eohle, li lokela ho bolokoa ka mocheso oa kamore. Joale Margarine e ka nolofatsoa ntle le mathata.
• Hlama e hlahang e lokela ho ba tumellano ea mokelikeli e le hore e ka lekana habonolo holim'a tšepe ea tšepe. Boima bo boholo bo tlameha ho tsokisoa pele bo koala sesebelisoa.

Pele o baka li-waffle, tšepe ea waffle ea motlakase e lokela ho futhumala bakeng sa metsotso e 10, ka mor'a moo bokaholimo ba eona bo tlotsoe ka oli e nyane ea meroho.

Ke lijo life tse tsoekere tse etselitsoeng motho ea nang le lefu la tsoekere a ka li bolellang video e sehloohong sena.

Liphetisetso tsa Lijo Waffle

Recipe nomoro ea 1

Lithako tse latelang li lokiselitsoe karolo ea 18 ea li-waffle:

• mahe a mabeli a likhoho
• khalase ea kefir le phofo e phofo ea lijo-thollo,
• thispone ea oli ea limela,
• halofo ea khalase ea tsoekere
• pinch ea letsoai.

Mahe a tšeloa ka sejelong se tebileng, tsoekere e tšeloa kahare ho eona ebe boima bo otloa ka motsoako ho fihlela o boreleli. Kefir e eketsoa ka sekotlolo, phofo e ea fafoloa - hlama ka ho ts'oana e lokela ho tšoana le tranelate e bolila. Qetellong, tšela oli, kopanya tsohle ka botlalo. Leha ho le joalo le hore oli ea meroho e thusa hlama hore e se ke ea khomarela tšepe e tlatselletsang, sesebelisoa se lokela ho tlotsoa pele ho baka.

Ho ka tšeloa litapole tse ka bang peli tsa motsoako oa phofo bohareng ba tšepe e nang le motlakase, koala sesebelisoa ebe o tobetsa. Maqhetsoana a phofo a lijo-thollo a apehoa kapele haholo - e ka ba metsotso e meraro.

Recipe nomoro ea 2

Ho baka kapele li-waffles esale pele:

• khalase ea phofo
• lehe le le leng
• khalase e le ngoe le halofo ea metsi,
• khaba ea phofo ea ho baka
• pinch ea letsoai.

Phofo ea ho baka le phofo li tšeloa ka sekotong se le seng. Kenya lehe lijana, tšela metsi (mocheso oa kamore). Kopanya metsoako le khaba. Pele ho ts'ebetso ea pele le e ngoe ea ho baka e latelang, tšepe ea waffle e tlotsitsoe ka oli e nyane ea meroho. Bohareng, jala thispone ea hlama, koahela ka sekwahelo ebe o baka li-waffle ho fihlela li phehiloe.

Recipe nomoro ea 3

Khetho ena eu lumella ho fumana li-crispy, empa li-waffles tse se nang mahlo ka botlalo. Li sebelisoa ho e-na le bohobe kapa ka foromo e sithabetseng e le li-crackers tsa sopho kapa salate.

Pele u lokisa li-waffle, lokisa:

• khalase ea phofo
• khalase ea metsi
• li-yolks tse peli
• halofo ea khaba ea soda.

Kopanya likarolo tsohle ka sekotlong se tebileng, hlohlelletsa ho fihlela junifomo. Tekanyo e nyane ea phofo e tšeloa ka tšepe e tlotsitsoeng pele e entsoe ka oli. Metsoaka e phehoa ho fihlela crisp. O ka bokella likuku ho lisoule ebe oe tšela ka tranelate e bolila.

Recipe nomoro ea 4

Ka pelong ea risepe ena ea lijo tsa waffles ke oatmeal. Sena ke sehlahisoa se sebetsang se fumanoang kamora mokhoa oa ho phunya lijo-thollo tsa oat. Meea e tsoang metsong e ikemiselitseng ho mela e na le bokhoni ba ho ruruha ka metsing le ho ba ka potlako haholo. Fiber e sebelisoa bakeng sa litlolo kapa likuku, ho boetse ho loketse ho etsa li-waffle.

Hoa hlokahala:

• lehe le le leng
• khalase ea lebese
• thispone ea phofo
• halofo ea khalase ea oatmeal,
• letsoai.

Lehe le le leng le tala mocheso oa kamoreng le kenngoa ka sejelong moo ho tšeloang khalase ea lebese la skim pele ho moo. Eketsa boima ho thispone ea phofo le halofo ea khalase ea oatmeal, eketsa ho latsoa. Likarolo tsohle li kopantsoe hantle le ho siuoa tafoleng bakeng sa ho ruruha oatmeal ka metsotso e mehlano. Ho feto-fetoha ha hlama ho lokela ho tšoana le semolina e teteaneng. Haeba boima bo le bongata haholo, ho lokela ho eketsoa lebese le lenyenyane. Qala ho baka li-waffle.

Recipe nomoro ea 5

Ho etsa li-waffle u tla li hloka:

• ligrama tse lekholo tsa oatmeal,
• makhooa a mararo a mahe
• khaba ea likhaba tse khehiloeng,
• khaba ea phofo ea ho baka.
• Bakeng sa monate, monate o ka eketsoa ho risepe.

Oatmeal e kopantsoe le lierekisi, phofo ea ho baka. Haeba li-peanuate tse tala li se li le haufi, beha linate pampiring ea ho baka ebe o li romella ho ea baka ka ontong metsotso e leshome le metso e mehlano. Qetellong ea nako, li-peels li peeled mme li hatelloa ka blender. Arohane, otla ka motsoako oa liprotheine, o li kenye ka har'a motsoako o omileng, o hlohlelletsang.
Beha khaba e tletseng ea hlama ho tšepe e futhumetseng e koahelang, e koahele ka sekoaelo ebe u ema metsotso e ka bang 'ne. Qetellong, tlosa li-waffle ka spatula ea lehong. Li-waffle tse felisitsoeng li ka tsoekere ka linotsi, monokotsoai kapa litholoana. Joalo ka mokhoa oa ho ja ka li-waffle, yoghur kapa sirapo ea khalori e tlase le eona e loketse.

Recipe nomoro ea 6

Ho fumana li-waffle tsa apple nka:

• mahe a mane a likhoho
• ligrama tse lekholo tsa tsoekere
• khalase ea phofo
• halofo ea khalase ea lebese la skim
• khaba ea phofo ea ho baka,
• khaba ea sinamone
• ligrama tse mashome a mahlano tsa botoro,
• liapole tse 'ne.

Mahe a khangoa ka sekotlolo se tebileng, a shapuoa ka mohokahanyi. Tšela lijana ka bateng ea metsi 'me u tsoele pele ho otla mahe ka setlolo ho fihlela li qala ho ba botenya ka har'a tranelate. Ka sekotlolo se seng, kopanya metsoako eohle e omileng, eketsa lebese, liapole tse halikiloeng. Motsoako oa lehe o kenngoa ka har'a phofo ea boima, e hlohlellelitsoeng. Pheha waffles ho fihlela khauta e le putsoa.
Ho fumana litlolo tse ling tse 10 bakeng sa li-waffle tsa ho ja, o ka leka hlama ka ho eketsa mokopu kapa fragola puree, lihoete tsa grated kapa spinach.

Recipe nomoro ea 7

Bakeng sa risepe eo u e hlokang:

• Ligrama tse 50 tsa oat bran,
• khaba ea stere ea poone,
• khaba ea chisi e se nang mafura,
• mahe a mabeli a likhoho
• matlapa a monate,
• halofo ea khalase ea lebese le chesang.

Ligrama tse mashome a mahlano tsa kutu ea oat li fatše ka grinder ea kofi. Phofo e hlahisitsoeng e tsoakoa le khaba ea stere ea poone le bongata bo lekanang ba chisi e se nang mafura, mahe a mabeli a likhoho. Matlapa a seng makae a monate a monate a tšeloa ka khalase ea lebese le chesang. Lithako tsohle li tsoakane ebile li qala ho baka. Ho latela risepe, li-waffle tse jang tsa nama li boima ebile li monate, pele li sebeletsa, li khaoloa ka likarolo.

Recipe nomoro ea 8

Bakeng sa li-waffle tse fanoang ke ngaka u hloka ho li lokisa:

• likhalase tse peli tsa phofo
• monate
• mokotla oa tsoekere ea vanilla
• khalase ea oli ea meroho,
• likhalase tse peli tsa metsi
• halofo ea khaba ea soda le ho e
• pinch ea letsoai.

Tšela phofo, eketsa tsoekere le letsoai, oli. Tlotsa le boima ba phofo ka matsoho a hau ho fihlela li crumb. Tšela metsi, hlohlelletsa hlama kapa u otle ka motsoako ho fihlela o boreleli. Soda e hlakoloa ka lero la lemone, e eketsoa hlama, e tsoakoe hape. Tšepe ea Waffle e futhumatsoa, ​​e tlotsoe ka oli ebe e tšela hlama ka har'a sesebelisoa. Pheha waffles ho fihlela khauta e le putsoa.