Sopho ea selemo se secha ea batho ba nang le lefu la tsoekere: Cheesecake ea Holiday

Tafole ea Selemo se Secha e ke ke ea etsa ntle le lijo tse tsoekere. Lijo tsa cheesecake ke khetho e ntle bakeng sa mokete oa tee. Ho lekane ho nka sebaka sa chisi ea khale le tranelate e nang le souffle e bonolo, 'me tsoekere e tsoekere le monko o monate oa sopho e ka batla e halofo. Ho pheha ka mafolofolo ho nka halofo ea hora feela.

Lithako

Bakeng sa lehlabathe, cookie efe kapa efe e nang le lijo-thollo e loketse (ho molemo ho feta tsohle, "Jubilee"). E tla hloka 200 g. Lithako tse setseng:

Chisi e nang le mafura a 0.5 kg,
350 g ea yogurt ea khale,
50 ml ea lero la apole (mahala le tsoekere, e loketseng lijo tsa masea kapa e sa tsoa hlatsoa)
lehe le halofo
meroho kapa botoro ho tlotsa hlobo,
1.5 tablespoons tsa starch,
Liipone tse 4 tsa fructose
lero le zest ea 1 lero la lemone

Sebopeho se joalo ke sona se loketseng hantle bakuli ba lefu la tsoekere. Cheese ea Cottage le yogurt li tšoaroa ka kalafo e nyane ea mocheso, ha li ntse li boloka thepa ea tsona e molemo. Ho feta moo, sessert e lokiselitsoe ka bateng ea metsi. Cottage chisi ke sehlahisoa se khothalletsoang bakeng sa lefu la tsoekere e le mohloli oa protheine, livithamini le calcium. Leha ho le joalo, ha e eketse tsoekere ea mali. Yoghur ea tlhaho e na le molemo o tšoanang ho lefu la tsoekere. E tloaela ts'ebetso ea tšilo ea lijo ebile e tšehetsa sesole sa 'mele, e fana ka lactobacilli' meleng.

Mohato ka mohato risepe

Pele u qala ho pheha, futhumatsa lijo tsohle ka mocheso oa kamore.

Grila li-cookie ka blender, e kopanye le lero la apole ebe u hlama hlama,
tlotsa hlobo e arohaneng ka oli e nyane, tšela hlama ka tlase ebe o baka metsotso e 10 ka mocheso oa 150 ° C,
ha kuku e ntse e baka ebile e pholile ka sebopeho, otla chisi ea ntloana ka yoghur, mahe (halofo ea lehe e lokela ho ba le protheine le yolk), fructose, shabby zest le lero la lemone,
eketsa starch ho le boima le whisk hape,
koaela ka hloko foromo e koahetsoeng ka foil, beha boima bo shapuoeng kuku, hape u koahele ka foil holimo,
tšela hlobo ka pane ea bophara bo boholo ebe u tšela metsi ka har'a eona e le hore e koahela halofo ea bophahamo ba hlobo.
pheha sopho bakeng sa metsotso e 50 ka mocheso oa 180 ° C.

Ha e se e loketse, kuku e lokela ho pholile hantle ka hlobo. Ebe e tlameha ho tlosoa ebe e halikiloe bonyane lihora tse 6. Ho latela palo e hlahisitsoeng ea li-ingredient, li-servings tse 6 tsa cheesecake lia fumanoa.

Cheesecake ea khale ha e thata. Empa kaofela ho latela monahano oa hau. E ka khabisoa ka monokotšoai o mocha, likhechana tsa linoko, lamunu kapa lekhasi la koena.

Index ea Glycemic ea Lihlahisoa tsa Baking

Mohopolo oa index ea glycemic e bua ka sesupo se amang phallo ea tsoekere maling. Ha e theoha palo ena, e sireletsehile le ho feta. Hape ho etsahala hore nakong ea kalafo ea mocheso, letšoao le ka eketseha haholo. Sena ke 'nete haholo ho lihoete, tseo ka foromo e tala li nang le litsi tse 35,' me ka li-unit tse 85 tse phehiloeng.

Letšoao le lumelletsoeng la lefu la tsoekere le lokela ho ba tlase, ka linako tse ling le lumelloa ho ja lijo ka GI e tloaelehileng, empa le phahame ka tlasa thibelo e thata.

Seo matšoao a nkoang a tloaelehile:

Ho fihlela ho PIERES 50 - GI e tlase,
Ho fihlela ho 70 PIERES - GI ea kakaretso,
Ho tloha ka diyuniti tse 70 ho ea holimo - GI e phahameng.

Bakeng sa ho etsa li-pastry tse monate eseng feela, empa le bophelo bo botle, tse latelang ke lihlahisoa tse sebelisoang lireschorenteng, ka matšoao a bona a GI:

Rye phofo - mayuniti a 45,
Kefir - likarolo tse 15,
Lehe le tšoeu - PIERES tse 45, yolk - li-PIECES tse 50,
Apple - Li-unit tse 30,
Blueberries - 40 unit,
Ntlafatso - LIHOLO tse 15,
Red currant - 30 LIJO TSE KHOLO,
Chese e se nang mafura ea ntloaneng - li-unit tse 30.

Ha u etsa lijana, ho kenyelletsa le lino, etsa bonnete ba hore u ea tafoleng ea index ea glycemic.

Tšoaea tsoekere ea hau kapa u khethe bong kapa basali bakeng sa likeletso

Li-pie bakeng sa lefu la tsoekere li etsoa feela ka phofo ea Wholemeal, phofo ea rye e loketse ho khethoa. Ho molemo ho pheha hlama ntle le ho eketsa mahe. Risepe e nepahetseng ka ho fetisisa ke ho hlohlelletsa phofo e le 'ngoe ea tomoso e omileng (ligrama tse 11) ka 300 ml ea metsi a futhumetseng mme o kenyelletsa karolo ea letsoai. Kamora ho fafatsa ligrama tse 400 tsa phofo ea rye, eketsa khaba e le 'ngoe ea oli ea meroho ebe u hlama hlama e thata. Tlohela sebakeng se futhumetseng bakeng sa lihora tse 1.5 - tse peli.

Ho fumana likuku tse monate, o ka qhibiliha matlapa a seng makae a monate ka metsi a fokolang ebe o a kenyelletsa hlama. Bakeng sa ho tlatsa lipi tse joalo, o ka sebelisa:

Liapole li ka tšeloa ka grated ea grater kapa tsa khaoloa ka likonyana tse nyane, kaha pele li ne li peiloe le ho pearl. Bake lipitsa ka ontong, ka mocheso oa 180 C, bakeng sa metsotso e 30.

E 'ngoe ea lijana tse tsebahalang haholo tsa batho ba nang le lefu la tsoekere ke li-pancake tse se nang tsoekere. Ho bonolo ho li lokisa ebile ha li hloke oli ea ho pheha ha e halika, e bohlokoa haholo bakeng sa lefu lena. Sopho e joalo e se nang tsoekere e ne e ka ba monate ebile e phetse hantle.

Bakeng sa servings tse 'maloa u tla li hloka:

Khaba ea 0.5 ea phofo ea ho baka
200 ml ea lebese
Oatmeal (e lokiselitsoeng ho tloha ho oatmeal, e khethiloeng pele ho blender kapa grinder ea kofi),
Blueberries, currants,
Cinnamon
Lehe.

Taba ea pele, otla lebese le lehe hantle, ebe u tšela ka oatmeal ebe u eketsa phofo ea ho baka. Haeba ho na le takatso ea ho etsa li-pancake monate, joale matlapa a mabeli a monate a lokela ho qhibiliha ka lebese.

Kopanya tsohle ka botlalo e le hore ho se be le makhopho. Pheha ka pane ho fihlela e le putsoa khauta, ntle le ho sebelisa oli ea meroho. E lumelloa ho tšela mafura hore li-pancake tsa Amerika li se ke tsa tuka.

Sebeletsa ka likarolo, likotoana tse tharo, tse khabisitsoeng ka monokotsoai le li-pancake tse fafalitsoeng ka sinamone.

Keke le Cheesecake

Khekhe ea litapole e se nang tsoekere e pheha ka potlako mme e na le tatso e sa tloaelehang. U tla hloka liapole tse peli tse mahareng, tse halikiloeng, tse khaotsoe ka li-cubes le sechu ka metsi a manyane. Ha li le bonolo ka ho lekaneng, tlosa mochesong ebe u otla ka blender ho fihlela ho feto-fetoha ha litapole tse khotliloeng.

E latelang, Fry ligrama tse 150 tsa khalori ka pane e omileng ka sinamone. Kopanya applesauce le ligrama tse 150 tsa chisi e se nang mafura, eketsa 1.5 tbsp. thispone ea cocoa le ho otla ka blender. Etsa likuku le ho tšela lijo-thollo, kenya sehatsetsing bakeng sa bosiu.

Ntle le ho baka, o ka pheha cheesecake, ha ho hlokahale hore o pope hlama.

Ho etsa cheesecake, o tla hloka lihlahisoa tsena:

Li-gram tse 350 tsa chisi e nang le mafura a tlase, ka ho khetheha pasty,
300 ml yoghur ea mafura a tlase kapa kefir,
Li-cookies tse 150 tsa li-cookie tsa batho ba nang le lefu la tsoekere (fructose),
0.5 Lemons
40 ml ea lero la apole ea masea
Mahe a mabeli
Matlapa a mararo a monate
Khaba e le 'ngoe ea starch.

Taba ea mantlha, silika li-cookie ka blender kapa ka seretse. E lokela ho ba crumb e nyane haholo. E lokela ho beoa ka mokhoa o tebileng, eo pele e neng e kolobelitsoe ka botoro. Romella cheesecake ea nako e tlang sehatsetsing ka lihora tse 1.5 - 2.

Ha setsi se koahela sehatsetsi, ho tlatsoa ho ntse ho lokisoa. Kopanya chisi ea chisi le kefir ebe u otla ka blender ho fihlela e boreleli. Ebe u tšela linoko tse halikiloeng ho blender ebe u otla nako e ka etsang motsotso.

Kopanya mahe ka sekotlolo se arohaneng le starch, ebe u kopanya le ho tlatsa. Tlosa botlaase sehatsetsing ebe o tšela ho tlatsa hona moo. Cheesecake ha ea lokela ho baka ka ontong. Koahela sejana ka sopho e tlang le foil le sebaka ka sekotlong, se seholo ka bophara mme se tletse halofo ka metsi.

Ebe u beha cheesecake ka ontong ebe o chesa ka mocheso oa 170 C, bakeng sa hora. Lumella ho pholile ntle le ho tlosa ka ontong, ho tla nka lihora tse 'ne. Pele u sebeletsa cheesecake tafoleng, e fafatse ka sinamone ebe u khabisa ka litholoana.

Video e sehloohong sena e hlahisa litlolo tse 'maloa tsa batho ba nang le lefu la tsoekere.

Tšoaea tsoekere ea hau kapa u khethe bong kapa basali bakeng sa likeletso

Lefu la tsoekere le hloka lijo. Ho tsoa lijong o tlameha ho khetholla tsoekere, liswiti, likuku le likuku. Ho baka lapeng hantle le hona ho thibetsoe. Empa batho ba nang le lefu la tsoekere ha ba na ho hloloheloa lijana tsena le lino tse tsoekere, kaha ho e-na le tsona, ho na le mekhabiso ea lino tse monate tse sa amang tsoekere ea mali. Seo u lokelang ho se baka bakeng sa lefu la tsoekere se hlalositsoe ka tlase.

Melao ea mantlha ea ho pheha bakeng sa batho ba nang le lefu la tsoekere

Ho baka bakuli ba lefu la tsoekere ho lokela ho ba le metsoako ea lijo (foto: sysop.net.mx)

Litlolo tse tloaelehileng, likuku, likuku le li-cookie li loantsoe le tsoekere, kaha li ka eketsa tsoekere ea mali. Empa ho na le litlolo tsa ho baka tse sa amang mali feela, empa hape li kenya letsoho ho fokotsa tsoekere le ho ba le phello e ntle 'meleng. Ha u phehela lijo tse nang le tsoekere, u lokela ho tseba hore na u khetha phofo efe kapa phofo efe, e leng metsoako e ke keng ea utloisa mokuli bohloko. Ka hona, o hloka ho hopola melao e meng:

Ho rata li-pastry tsa phofo. Buckwheat, poone, oat, phofo ea chickpea le eona e loketse, phofo ea pea kapa bran e boetse e lumelloa.
Botoro e tlameha ho nkeloa sebaka ke 'mele oa mafura a tlase.
Bakeng sa ho tlatsa, sebelisa litholoana le monokotsoai o sa lomeloang (liapole, liperela, li-cherries, li-currants, jj.).
Sebakeng sa tsoekere, ho nkeloa tsoekere sebaka. Khetho e ntle ka ho fetisisa ea ho baka ke stevia.
Ho tlatsa, khetha mefuta e tlase ea nama kapa tlhapi.
Ho khothalletsoa ho khetha chisi ea cottage, lebese, tranelate e bolila le lihlahisoa tse ling tsa lebese tse nang le mafura a fokolang.
Ho eletsoa hore u se ke ua eketsa mahe ho hlama kapa ho fokotsa palo ea bona. Ha e le ho tlatsa, mahe a belisitsoeng a hantle.
Ho baka bakuli ba lefu la tsoekere ho lokela ho ba le likhalori tse fokolang.

Mokhoa oa ho ja lihlahisoa tse phehiloeng ntle le ho senya bophelo bo botle

Lefu la tsoekere ha lea lokela ho ja ho baka haholo (foto: 3.bp.blogspot.com)

Ho sa tsotelehe lijo tse nang le phepo le phepo e nepahetseng tse sebelisoang ho baka, ho sa tsotelehe hore na ho latela litlhahiso tse lokiselitsoeng sesebelisoa hakae, ho li sebelisa ka bongata ho ka baka tsoekere ea mali. Ka hona, ho bohlokoa hore u sebelise thepa efe kapa efe e halikiloeng ho latela melao e itseng.

Haeba lefu la tsoekere le leka ho baka ka lekhetlo la pele, ho kgothaletswa hang hang ho ja karolo e nyane ho lekola hore na mmele o tla etsa joang.
Lithako tse fapaneng li na le litlamorao tse fapaneng tsoekere ea mali. Kamora ho ja lijo life kapa life, o hloka ho hlahloba tsoekere ea mali a hau.
Ho thibetsoe ho ja ho baka ho hongata ka nako e le 'ngoe. Karolo e hloka ho aroloa makhetlo a mangata.
Ho khothalletsoa ho ja feela lijana tse sa tsoa phehoa.

Haeba u sa lebale ka likhothaletso tsena, li-pastry tse se nang tsoekere bakeng sa lefu la tsoekere ha li na ho tlisa mathata.

Paseka e phethahetseng ea li-pie

Li-pie tsa lijo li ke ke tsa phahamisa tsoekere ea mali (foto: Old tower.ru)

Li-pie tsa lijo tsa batho ba nang le lefu la tsoekere li tla u khahla ka monko oa tsona o monate le tatso. Ho li pheha ho bonolo.

Lisebelisoa tsa hlama:

rye phofo tse 1 kg
tomoso 30 g
Metsi a 400 ml
2 tbsp. l oli ea limela
letsoai.

Go ipaakanya: kopanya 500 g, phofo, metsi le oli, kopanya le ho eketsa phofo e setseng ea 500 g. Kola hlama e thata ebe u beha sebakeng se futhumetseng ho lekana.

E le ho tlatsa, o ka sebelisa lihlahisoa tsohle tse lumelloang bakeng sa lefu la tsoekere (liapole, liperela, li-cherries, li-currant, mahe a phehiloeng, meroho, nama e halikiloeng kapa tlhapi, jj.).

Li-muffin bakeng sa lefu la tsoekere

Li-muffin tsa lefu la tsoekere li bobebe ebile li monate (setšoantšo: vanille.md)

Li-muffin tse lumelletsoeng bakeng sa lefu la tsoekere li ka lokisoa ho latela risepe e khethehileng.

rye phofo 4 tbsp. l.,
lehe 1 pc.,
mabele a mafura a tlase a 55 g
zest ea lemone
morara o omisitsoeng kapa li-currants,
letsoai
monate.

Ho itokisetsa: otla lehe ka margarine, eketsa sebaka sa tsoekere le zest ea lemone, kopanya. Kamora sena, eketsa phofo. U ka eketsa morara o omisitsoeng kapa monokotšoai o tsoang ho hlama. Fafatsa hlama hore e be hlobo e tlotsitsoeng ka margarine, ebe u baka halofo ea hora ka ontong ka likhato tse 200 tsa Celsius. Li-muffin tsa lefu la tsoekere li se li loketse.

Pie ea Orange

Pie e entsoeng ka lamunu ha e phetse hantle feela empa e boetse e monate (foto: i.ytimg.com)

Motho e mong le e mong o tla thabela pie e nkhang hamonate le lilamunu. Kamora ho e sebelisa, ha ua lokela ho tšoenyeha hore tsoekere ea mali e tla tsoha.

Orange 1 pc.,
lehe 1 pc.,
sorbitol 30 g
lero la lemone
peel a 2 tsp.,
lialmonde tsa fatše 100 g.

Ho itokisetsa: tšela lamunu ka metsing a belang ebe u pheha metsotso e 20. Tlosa, pholile, khaola likoto ebe u tlosa masapo. Grind ka blender le ebola. Ho lokisa hlama, otla lehe ka sorbitol, eketsa lero la lemone le zest. Tšela lialmonde le 'mala oa lamunu ho boima bo hlahisoang, kopanya. Tšela hlama e phethiloeng ka molora ebe o baka ka ontong ka likhato tse 180 tsa Celsius bakeng sa metsotso e 40.

Pie ea Apple

Apple pie - sopho e monate haholo (foto: gastronom.ru)

Pie e ratoang ea apole e lokiselitsoeng ho latela risepe e khethehileng e ka jeoa ntle le mathata a lefu la tsoekere.

Ho itokisetsa: otla matsatsi a khethiloeng ka margarine. Grate liapole mme o kenyelletsa matsatsing. Hlohlelletsa, eketsa letsoai le linotsi. Otla boima. Kenya mahe le morara o omisitsoeng, kopanya. Ebe u eketsa phofo, phofo ea ho baka le lebese la coconut. Preheat ontong ho likhato tse 180 tsa Celsius. Beha pampiri e entsoeng ka letlalo ka tlas'a sejana sa ho baka ebe o fetisetsa hlama. Pheha ho fihlela crispy e sootho ka metsotso e 40.

Pie ea Blueberry

Li-Blueberries li thusa tsoekere e maling (foto: e-w-e.ru)

Pie e joalo e tla ba molemo haholo ho lefu la tsoekere la mofuta oa 1 le mofuta oa 2, hobane li-blueberries li tsebahala ka bokhoni ba tsona ba ho fokotsa tsoekere. Sebakeng sa li-blouse tse halikiloeng kapa tse ncha tse halikiloeng, monokotšoai oa currant le ona o ka sebelisoa.

phofo e koahetsoeng 150 g
chisi e tlaase e nang le mafura a mangata g, g, g
mabele a mafura a tlase-tlase, 150 g,
walnuts 3 likhomphutha.,
Li-blueberries tse ncha kapa tse batang (kapa li-currants) 750 g,
mahe 2 likhomphutha.,
tsoekere e nkang 2 tbsp. l.,
lialmonde 50 g
tranelate kapa bolila tranelate 1 tbsp. l.,
letsoai 1 tsp.,
sinamone ho latsoa.

Ho itokisetsa: Fafatsa phofo, eketsa chisi ea chisi, kopanya. Ebe u eketsa margarine e bonolo le letsoai. Kola hlama ka matsoho a hau. Ebe u e kenya ka sehatsetsing halofo ea hora. Tšela hlama e batang, ka bonolo fafatsa le phofo, e mene ka halofo ebe u tšela hape. Haeba monokotsoai o hoamisitsoe, joale o lokela ho rengoa pele ebe o omisoa, 'me tse ncha li lokela ho hlatsuoa le ho omisoa. Ebe o hloka ho otla mahe, eketsa sirapo, lialmonde le linoko ebe u tsoela pele ho otla. Kenya tranelate, sephali. Preheat ontong ho likhato tse 200 tsa Celsius. Tšela foromo ka margarine ebe o tšela hlama ho eona ebe o beha ka ontong bakeng sa kotara ea hora. Hlama e lokela ho baka hanyane. Tlosa ka ontong ebe o fafatsa ka linate tse khotsoeng. Beha monokotsoai ka holimo ebe o koahela ka motsoako oa mahe. Kenya ontong. Fokotsa mocheso oa ho baka ho likhato tse 160 tsa Celsius. Khekhe e tla be e loketse metsotso e 40.

Pie ea Tsvetaevsky

Pie e joalo e ka etsoa ho tloha fragole, li-cherries kapa raspberries (foto: gastronom.ru)

Ho na le mofuta oa phepo ea risepe ea Tsvetaevsky pie e tla ipiletsa ho batho ba nang le lefu la tsoekere la mofuta oa 1 le oa 2 hammoho le barati bohle ba liswiti.

Lisebelisoa tsa hlama:

rye phofo 1.5 linoelo,
tranelate e bolila (litaba tse mafura 10%) 120 ml,
mabele a mafura a tlase-tlase, 150 g,
soda le le leng tsp 0.5.,
asene 15 g
liapole tse 1 kg.

Lisebelisoa tsa Cream:

tranelate e bolila (e nang le mafura a 10%) senoelo se le seng,
fructose kopi e 1
lehe 1 pc.,
rye phofo 2 tbsp. l

Ho itokisetsa: ho lokisa hlama, o hloka ho qhibiliha margarine le ho kopanya le tranelate e bolila. Sebelisa asene ho tima soda le ho e le phofo. Hlohlella hantle. Fafatsa sejana sa ho baka ka margarine ebe u tšela hlama ho eona. Hlatsoa liapole, ebola, khaola likoto 'me u behe hlama.

Ho lokisa tranelate, o hloka ho kopanya metsoako e hlokahalang ebe o otla ebe o robala holim'a liapole.

Preheat ontong ho likhato tse 180 tsa Celsius ebe o baka kuku ka metsotso e 40-50.

Khekhe ea karoti

Khekhe ea rantipole e ka jeoa le lefu la tsoekere (foto: diabetdieta.ru)

Khekhe ea karoti e tla u makatsa ka tatso ea eona e sa tloaelehang le monko oa li-gourmet tsohle tse nang le lefu la tsoekere.

rye phofo 50 g,
lihoete 300 g
li-walnuts 200 g,
fructose 150 g
e sithabetseng bohobe ba bo rye 50 g,
Mahe a 4,
litholoana kapa lero la berry 1 tbsp. l.,
soda le 1 tsp.,
sinamone le linoko tse ling.

Go ipaakanya: khabisa lihoete tse halikiloeng. Kopanya linate ebe u li kopanya le phofo le li-breadcrumbs. Kenya sopho, letsoai. Arola li-squirrel le li-yolks. Kenya fructose hammoho le lero (lero la currant le ka sebelisoa) le linoko ho li-yolks. Beat. Kenya phofo le li-lawcrumbs le lihoete. Kopanya hantle. Beat liprotheine ebe o li kenya hlama.

Fafatsa leqephe la ho baka le margarine ebe o beha hlama. Pheha ka ontong e futhumetseng ho likhato tse 180 tsa Celsius ho fihlela e phehiloe.

Ho tseba mahlale le melao ea ho etsa ho baka ho lumelletsoe tsoekere, batho ba nang le tsoekere e phahameng ea mali ba ka thabela tatso ea lijana tse phetseng hantle le tse monate.

Mokhoa oa ho pheha biscuit ea buckwheat, e sa hlokeng tsoekere, o ka e bona ka video e ka tlase.

Ho baka bakuli ba lefu la tsoekere ha ho thibeloe ka tieo: o ka e ja ka thabo, empa ho boloka melao le lithibelo tse 'maloa.

Haeba ho baka ho latela mekhabiso ea khale, e ka rekoang mabenkeleng kapa mabenkeleng a pastry, ho loketse hore batho ba lefu la tsoekere la mofuta o 1 ka tekanyo e nyane haholo, joale ho baka mofuta oa tsoekere ea lefu la tsoekere ho lokela ho lokisoa feela maemong ao ho khonahale ho latela melao le litlatsetso ntle le tšebeliso, ntle le ts'ebeliso ea lisebelisoa tse thibetsoeng.

Ke ja lijo life tsa tsoekere ka lefu la tsoekere?

Motho e mong le e mong o tseba molao o ka sehloohong oa litlolo tsa ho baka bakeng sa batho ba nang le lefu la tsoekere: e lokiselitsoe ntle le ts'ebeliso ea tsoekere, ka mefuta ea eona - fructose, stevia, sirapo ea maple, mahe a linotsi.

Lijo tse nang le carb e tlase, index ea lihlahisoa tse tlase tsa glycemic - litekanyetso tsena li tloaelehile ho motho e mong le e mong ea balang sengoloa sena. Ha u habanya feela ho bonahala eka lijo-thollo tse se nang tsoekere tsa batho ba nang le lefu la tsoekere ha li na litaele le monko o tloaelehileng, ka hona, li ka se thabise.

Empa ha ho joalo: litlolo tseo u tla kopana le tsona ka tlase li sebelisoa ke thabo ke batho ba se nang lefu la tsoekere, empa ba latela lijo tse nepahetseng. Nete e kholo ke ea hore litlolo li hohle, li bonolo ebile li potlakela ho itokisetsa.

Ke mofuta oa phofo ea lefu la tsoekere o ka sebelisoang ha o pheha ho baka?

Motheo oa tlhahlobo efe kapa efe ke phofo, ho batho ba nang le lefu la tsoekere ba lumelletsoe ho se sebelise mefuta eohle ea bona. Koro - e thibetsoe, ntle le lekala. U ka kenya limaraka tse tlase le ho hohla ha 'mele. Bakeng sa lefu la tsoekere, flaxseed, rye, buckwheat, poone le oatmeal li bohlokoa. Ba etsa li-pastries tse ntle haholo tse ka jeoang ke batho ba mofuta oa 2 diabetes.

Melao ea ts'ebeliso ea lihlahisoa ho pheha ea ho baka lefu la tsoekere

Ts'ebeliso ea litholoana tse monate, toppings e nang le tsoekere le polokeho ha e lumelloe. Empa o ka eketsa mahe a linotsi ka tekanyo e nyane.
Mahe a likhoho a lumelloa ho sebelisoa ka mokhoa o lekanyelitsoeng - li-pastry tsohle tsa batho ba lefu la tsoekere le litlolo tsa lona li kenyelletsa lehe le le leng Haeba ho hlokahala tse ling tse ngata, ho sebelisoa liprotheine, empa eseng li-yolks. Ha ho na lithibelo ha u lokisa li-tops tsa li-pie tse nang le mahe a phehiloeng.
Botoro e monate e nkeloa sebaka ke meroho (mohloaare, sonobolomo, poone le tse ling) kapa margarine a mafura a fokolang.
Mofuta o mong le o mong oa lefu la tsoekere o tseba hore ha o pheha ho baka ho latela litlolo tse ikhethileng, ho hlokahala hore a laole ka thata dikahare tsa khalori, palo ea likarolo tsa bohobe le index ea glycemic. Ho bohlokoa ho etsa sena hantle ts'ebetsong ea ho pheha, empa eseng kamora hore e phethoe.
Pheha ka likarolo tse nyane e le hore ho se be le moleko oa ho fetelletsa nako, ntle le matsatsi a phomolo, ha baeti ba mengoa 'me morero o ba etsetsoa.
Ho boetse ho lokela ho beoa - 1-2, empa ha ho sa sebetsoa.
Ho molemo ho iphekola ha u apeha bohobe bo sa tsoa phehoa, u sa tsamaee ka le hlahlamang.
Ho lokela ho hopoloa hore esita le lihlahisoa tse ikhethang tse entsoeng ho latela mofuta o amohelehang bakeng sa lefu la tsoekere, li ke ke tsa phehoa le ho jeoa khafetsa: ha ho nako e fetang 1 ka beke.
Ho khothalletsoa hore o etse tlhahlobo ea tsoekere ea mali pele le ka mor'a lijo.

Mokhoa oa ho etsa liteko tsa tlhahlobo ea 2 ea lefu la tsoekere

Li-cookie tsa likuku, rolls, pie le li-pastry tse nang le lefu la tsoekere li hahiloe haholo litekong tse bonolo, tse entsoeng ka phofo ea rye. Hopola risepe ena, e bohlokoa mofuteng oa 1 oa lefu la tsoekere.

E kenyeletsa metsoako ea mantlha e fumanehang ntlong e 'ngoe le e' ngoe:

Ho tsoa tlhahlobong ena, o ka baka lipitsa, rolls, pizza, li-prezels le tse ling, ehlile, ka li-toppings kapa ntle le tsona. E lokiselitsoe hanyane - metsi a futhumetse mocheso o kaholimo ho mocheso oa 'mele oa motho, tomoso e belisoa ho eona. Ebe ho eketsoa phofo e nyane, hlama e kolobisoa ka tlatsetso ea oli, qetellong boima bo hloka ho nkuoa ka letsoai.

Ha ho pola ho etsahala, hlama e beoa sebakeng se futhumetseng, e koahetsoeng ka thaole e futhumetseng hore e tšoane hantle. Kahoo e lokela ho nka nako e ka etsang hora ebe e emetse hore e tlatsoe. E ka ba khabeche e khabisitsoeng ka lehe kapa liapole tse lohiloeng ka sinamone le mahe a linotsi, kapa ho hong. U ka ipehela meeli ea li-baking.

Haeba ho se na nako kapa takatso ea ho ferekanya hlama, ho na le mokhoa o bonolo - ho nka bohobe bo bobebe ba pita e le motheo oa phae. Joalokaha u tseba, sebopeho sa eona - phofo feela (molemong oa batho ba lefu la tsoekere - rye), metsi le letsoai. Ho bonolo haholo ho e sebelisa ho pheha li-pastry tsa puff, li-analogu tsa pizza le li-pastries tse ling tse sa fetoloang.

U ka etsa likuku bakeng la batho ba lefu la tsoekere?

Li-kuku tse letsoai ha li na ho khutlisa likuku, tse thibetsoeng batho ba tsoekere. Empa eseng ka botlalo, hobane ho na le likuku tse khethehileng tsa lefu la tsoekere, lireschorente tseo re tla li arolelana joale.

Lisebelisoa tse joalo tsa khale joaloka tranelate e bolila e nonneng kapa e mafura, ha e na ho ba teng, empa likuku tse bobebe, ka linako tse ling ka biscuit kapa motheong o mong, ka tumellano ea khetho ea linoko li lumelloa!

Mohlala, nka kuku ea yoghurt ea tranelate bakeng sa batho ba 2 ba lefu la tsoekere: risepe ha e kenyeletse ts'ebetso ea ho baka! Ho tla hlokahala:

Ho etsa likuku ka matsoho a hau ke ntho ea mantlha: ho hlokahala hore u hlapise li-gelatin mme u li fafatse hanyane, kopanya tranelate e bolila, yogurt, chisi ea cottage ho fihlela e boreleli, eketsa gelatin le boima ebe u beha ka hloko. Ebe u kenya li-monokotsoai kapa linate, waffle ebe u tšela motsoako ka foromo e lokiselitsoeng.

Keke e joalo ea lefu la tsoekere e lokela ho kenngoa ka sehatsetsing, moo e lokelang ho ba lihora tse 3-4. U ka e natsa ka fructose. Ha o sebeletsa, e tlose ka hlobo, e e tšoare motsotsoana ka metsing a futhumetseng, e e fetisetse sejana, khabisa ka holimo ka fragole, likhechana tsa liapole kapa lilamunu, walnuts tse khotsoeng, makhasi a koena.

Li-pie, lipie, meqolo: Liphetho tsa ho baka bakeng sa batho ba 2 ba lefu la tsoekere

Haeba u nka qeto ea ho etsa phae bakeng sa batho ba nang le lefu la tsoekere, u se u ntse u tseba hore na u se u se phehela joang: lokisa hlama le ho tlatsoa ha meroho, litholoana, monokotsoai, lihlahisoa tsa lebese le bolila tse lumelletsoeng ho sebelisoa.

Motho e mong le e mong o rata likuku ea apole le mefuta eohle ea likhetho - Sefora, charlotte, ho khekheng e khutšoane. A re boneng hore na ho pheha le pie ea apole ea mofuta oa lijo tsa tsoekere habonolo ka makhetlo a mabeli kapele ebile e bonolo.

Margarine e kopantsoe le fructose, lehe le eketsoa, le leholo le shapuoa ka whisk. Flour e kenngoa ka khaba ebe e thuloa ka botlalo. Nate li sithabetse (li khabeloa khabeloa), li eketsoa ka bongata ka lebese. Qetellong, ho eketsoa phofo ea ho baka (halofo ea mokotla).

Hlama e beoa ka har'a hlobo e nang le lehlaka le phahameng, e tšeloa e le hore moqomo le sebaka sa ho tlatsa li theoe. Hoa hlokahala ho boloka hlama ka ontong nako e ka etsang metsotso e 15, e le hore lera le tiee. Ka mor'a moo, ho tlatsoa ho lokisitsoe.

Liapole li khaola likotoana, li fafatsoa ka lero la lemone e le hore li se ke tsa lahleheloa ke ponahalo ea tsona e ncha. Li hloka ho lumelloa hanyane ka hanyane ho pan ka oli ea limela, e nang le monko, o ka eketsa mahe a linotši, a fafatsa ka sinamone. Tšela ho tlatsoa sebakeng se lokiselitsoeng eona, ho baka metsotso e 20-25.

Li-cookie, likuku, likuku bakeng sa batho ba nang le lefu la tsoekere: diresepe

Melao-motheo ea ho baka bakuli ba lefu la tsoekere la mofuta oa 2 le eona e lateloa ho li-recipe tsena. Haeba baeti ba tla ka phoso, o ka ba alafa ho li-cookies tsa oatmeal tse entsoeng hae.

Hercules flakes - 1 senoelo (ba ka sithabetsoa kapa ba ka tloheloa ka sebopeho sa bona sa tlhaho),
Lehe - sekhechana se le seng
Phofo ea ho baka - halofo ea mokotla,
Margarine - hanyane, ka thispone,
Ho monate ho latsoa
Lebese - ka tumellano, ka tlase ho halofo ea khalase,
Vanilla bakeng sa tatso.

Ovine e bonolo ka mokhoa o ikhethileng - tsohle tse kaholimo li tsoakane le seretse se metsi, se letsoai le lekaneng, mme se beoa ka likarolo tse lekanang le lifomong tsa ho baka, se tlotsitsoeng ka oli ea meroho. Bakeng sa phetoho, o ka eketsa linate, litholoana tse omisitsoeng, monokotšoai o omisitsoeng le o batang. Li-cookie li apetsoa metsotso e 20 ka mocheso oa likhato tse 180.

Li-muffin, likuku, li-muffin bakeng sa lefu la tsoekere - tsena tsohle lia khoneha 'me o hlile o baka lapeng o le mong!

Haeba risepe e nepahetseng e sa fumanehe, leka ka ho fetola metsoako e sa lokeleng mafu a tsoekere litokelong tsa khale!

Sehlopha se hloahloa nakong ea ho pheha lino-mapholi, seo morali oa ka a se lokiselitseng ka thuso e nyane)

Ke tla bua esale pele hore liphaenapole tse ka har'a risepe li ka utloahala li le monate haholo ho motho e mong, li ka nkeloa sebaka ke ho hong.

Ke batla ho arolelana le uena tse bonolo

risepe ea likuku tse monate le tse phetseng hantle

tse se nang phofo le tsoekere. Habohlokoa le ho feta, lesea la hau le ka kenya letsoho ho pheheng. Morali oa ka o na le selemo le likhoeli tse 8 feela, ka hona ke hlophisitse metsoako eohle esale pele, empa ka ngoana ea seng a le moholo o ka lumella tokoloho e eketsehileng. Morali oa ka ka kichineng o na le sekhutlo sa hae se nang le apron le lisebelisoa. Re entse likuku tsa rona moo.

ngodisa ho bona sehokela
O tla hloka: Bakeng sa likuku tsa rantipole

oatmeal 150 g
yoghur e tšoeu 250 g
protheine ea mahe a mabeli
liapole le / kapa lipere 350 g
phaenapole e halikiloeng 250 g
lihoete 300 g
linaoa tse halikiloeng, morara o omisitsoeng kapa li-cherries 20 g
li-prunes, liapolekose tse omisitsoeng kapa matsatsi a 80 g
phofo ea ho baka 1 tsp

Bakeng sa tranelate e bolila:

ngodisa ho bona sehokela

chisi e tlase e nang le mafura a mangata kapa ricotta 250 g
yoghur 100 g
monokotsoai (re nkile serame, empa re khetha bocha) 220 g

Tšela oatmeal ka yogurt 'me u kopane hantle. Kenya squirrels tse shapuoeng.

ngodisa ho bona khokahano ea lihoete tsa grate ho grater e ntle, apole le pere ho grater e kopaneng, khabeloa phaenapole e bonolo (o ka cheka ntho e ngoe le e ngoe ka blender, ntho e ka sehloohong ha e lokela ho khoptjoa), e eketse ka hlama.

ngodisa ho bona sehokela

Kenya litholoana tse halikiloeng le linoko tse omisitsoeng hlama, eketsa phofo ea ho baka, kopanya tsohle hape

Tšela hlama ka lisinki tsa khabeche. Pheha ka ontong ea preheated ka mocheso oa likhato tse 160 metsotso e 50.
Re etsa tranelate: otla yoghur le monokotsoai ka blender, eketsa chisi ea chisi ka tranelate ea nakong e tlang. Tranelate e se e loketse, e ntse e ka hlatsoa sehatsetsi.

Tlosa likhabeche ka ontong, li pholile. Re tšela li-berry cream ho tsona. Tsamaea ka sehatsetsing lihora tse 'maloa.

Thuse!
ngodisa ho bona sehokela

Sehlopha se hloahloa nakong ea ho pheha lino-mapholi, seo morali oa ka a se hlophisitseng ka thuso e nyane ea ka)

Ke tla bua esale pele hore liphaenapole tse ka har'a risepe li ka utloahala li le monate haholo ho motho e mong, li ka nkeloa sebaka ke ho hong.

Ke batla ho arolelana le uena tse bonolo

risepe ea likuku tse monate le tse phetseng hantle

ngodisa ho bona sehokela
O tla hloka: Bakeng sa likuku tsa rantipole

oatmeal 150 g
yoghur e tšoeu 250 g
protheine ea mahe a mabeli
liapole le / kapa lipere 350 g
phaenapole e halikiloeng 250 g
lihoete 300 g
linaoa tse halikiloeng, morara o omisitsoeng kapa li-cherries 20 g
li-prunes, liapolekose tse omisitsoeng kapa matsatsi a 80 g
phofo ea ho baka 1 tsp

Bakeng sa tranelate e bolila:

ngodisa ho bona sehokela

chisi e tlase e nang le mafura a mangata kapa ricotta 250 g
yoghur 100 g
monokotsoai (re nkile serame, empa re khetha bocha) 220 g

Tšela oatmeal ka yogurt 'me u kopane hantle. Kenya squirrels tse shapuoeng.

ngodisa ho bona sehokela

Kenya litholoana tse halikiloeng le linoko tse omisitsoeng hlama, eketsa phofo ea ho baka, kopanya tsohle hape

Tšela hlama ka lisinki tsa khabeche. Pheha ka ontong ea preheated ka mocheso oa likhato tse 160 metsotso e 50.
Re etsa tranelate: otla yoghur le monokotsoai ka blender, eketsa chisi ea chisi ka tranelate ea nakong e tlang. Tranelate e se e loketse, e ntse e ka hlatsoa sehatsetsi.

Tlosa likhabeche ka ontong, li pholile. Re tšela li-berry cream ho tsona. Tsamaea ka sehatsetsing lihora tse 'maloa.

Thuse!
ngodisa ho bona sehokela

Mokhoa oa ho pheha cheesecake e se nang tsoekere:

Pheha mokopu. Ka blender, e otle e be smoothie.
Kopanya metsoako eohle bakeng sa ho tlatsa (bona metsoako) hore e be boima. U lokela ho fumana sebopeho sa tranelate. Siea likhaba tse peli tsa puree ea mokopu bakeng sa setsi.
Nka sejana sa ho baka se nang le metheho e phahameng. Koahela ka letlalo. Tšela ho tlatsoa ka ho eona. Koahela holimo ka foil.
Nka pan e kholo, tšela metsi ho eona. Kenya ka har'a rona foromo ea ho tlatsa. Metsi a lokela ho fihla bohareng ba foromo ea ho tlatsa mokopu.
Tšela sebopeho ka ontong. Pheha hora e le 1 ho li-degrees tsa 180.
Kamora ho lumella ho tlatsoa ho pholile, ebe u tsoa sehatsetsing bosiu.
Re tla lokisa motheo oo mochini oa rona oa mokopu oa li-cheesecake o tla robala. Kopanya ka thoko linoko tse omileng tsa setsi, 'me ka thoko metsi, oli le mokopu puree.
Li hokahanye ka bonolo, eseng ho thula haholo. Boima bo tlameha ho lula bo le moea.
Tšela mokelikeli o tšesaane oa leqhetsoana holim'a leqephe la ho baka le tlotsitsoeng, ebe u pheha halofo ea hora ho likhato tse 180. Ebe u lumella kuku hore e pholile.
Joale re bokella le ho khabisa cheesecake ea mokopu. Tšela kuku ka sejelong, beha ka hloko ho tlatsoa ka holimo. Ho etsa kutu e sootho, sebelisa maltitol le burner. Haeba u se na sesebelisoa se chesang, u ka khabisa cheesecake ka linama tsa mokopu kapa linoko.

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