Zifukwa zisanu zabwino ndi maphikidwe osavuta atatu kuti mumukonde mkate wambewu kwambiri

Kuyang'anira thanzi lanu ndi mawonekedwe anu si ntchito yovuta ngati mukufuna luso lamakono. Tsopano tikulankhula za zomwe zimakupatsani mwayi wopanga mkate wathunthu wokoma komanso wathanzi.

Kodi chingasinthe bwanji mkate pachakudya

“Dokotala, ndikudziwa kuti sindingadye mkate, koma nchiyani chingalowe m'malo mwake?” - endocrinologist, katswiri wazakudya Olga Pavlova nthawi zambiri amamva funso ili kuchokera kwa odwala. Amapereka yankho lake pankhaniyi: tikambirana za buledi ndi njira zake.

Kufuna kuonda, matenda ashuga, kusagwirizana kwa gilateni ndi yisiti ndi zifukwa zazikuluzikulu zomwe zimapangitsa ambiri kuthetsa mkate.

Kusankha chakudya choyenera kuti tikhalebe ochepa komanso athanzi, nthawi zambiri timachotsa zakudya zophikidwa pazakudya chifukwa cha kuchuluka kwakeko kalori - chidutswa chimodzi chaching'ono choyera cholemera magalamu 25 chimakhala ndi kcal 65. akuyimiridwa ndi chakudya chofulumira. zomwe zimapangitsa kukwera kwa shuga m'magazi, kumabweretsa kuchuluka kwa insulin ndipo kumathandizira kukulitsa insulin kukana, mtundu wa 2 shuga ndi kunenepa kwambiri.

Tsoka ilo, mkate wa imvi (mitundu iwiri) ulinso ndi kalori wambiri: chidutswa chimodzi cholemera magalamu 2 chili ndi kcal 1 ndi chakudya chambiri, ndipo nthawi zambiri palibe amene angadzipezere gawo limodzi la mkate.

Simufunikanso kutchula kuopsa kwa gilateni ndi yisiti, zoyipa zake m'matumbo ndi chitetezo chamthupi zimakambidwa kulikonse.

Ngati munthu amakonda masamba atsopano, samadwala kapamba ndi matenda am'mimba, momwe amatsutsana, ndiye kuti mkate ungasinthidwe ndi nkhaka, phwetekere, belu tsabola.

Ngati kuchotsa mkate ndi ndiwo zamasamba zatsopano sikuvomerezeka pazifukwa zilizonse, ndiye kuti chimanga chonse chimakhala njira ina.

Kodi mikate yonse yambewu ikupambana bwanji pankhondo yathanzi komanso kuwonda?

Choyambamikate imakhala ndi ma calories ochepa: mkate umodzi uli ndi 15-30 kcal (pafupifupi, kcal wocheperako kawiri kuposa kagawo kamodzi ka mkate).

Chachiwiri, mikate yabwino kwambiri (ndimasankha mikate ya Dr. Korner kunyumba, imavomerezedwa ndi Research Institute of Nutrition ya Russian Academy of Medical Science ndipo ali ndi gawo la "chakudya chamagulu") ali ndi fiber yambiri, yomwe amachepetsa kuyamwa kwa chakudya kuchokera pachakudya, chomwe chimapindulitsa shuga m'magazi chiopsezo chokhala ndi kunenepa kwambiri ndi matenda ashuga; Komanso CHIKWANGWANI chimakhazikika pantchito yam'mimba ndikuthandizira kuthana ndi poizoni m'thupi.

Chachitatu, mu mkate wathunthu wambewu mulibe yisiti ndi zinthu zina zowotchera, zomwe zimathandizira kugwira ntchito kwa m'mimba.

Chachinayi, Mitundu yambiri yazakudya za tirigu ndi yopanda gluteni (Mkonzi., Dr. Korner ali ndi mitundu 10 ya mkate wochokera pamzere waukulu wopanda gilateni. Izi zimatsimikiziridwa ndi chizindikiro cha spikelet chowoloka ndi chizindikiro cha nambala ya satifiketi pamapaketi a mikateyo. Ndizotheka kugwiritsa ntchito chizindikirochi pokhapokha bizinesiyo itawunikiridwa ndi Association of European Societies for Celiac Diseases ndipo zinthu zomwe zidayesedwa ndi gluten ndi labotale yovomerezeka padziko lonse lapansi.). Chifukwa chake, chakudya chamagulu choterechi chimathandizira magwiridwe antchito amatumbo ndi chitetezo chamthupi ndipo chitha kudyedwa ndi anthu omwe akudwala matenda a leliac ndi ziwengo za chakudya.

Wachisanu, mkate uli ndi mavitamini B1, B2, B6, PP, folic acid, ali ndi 100% yokha yazachilengedwe, koma zotetezera ndi zotsekemera (komanso zonunkhira ndi mitundu) kulibe.

Ichi ndichifukwa chake crisps yambewu itha kugwiritsidwa ntchito ngati njira yathanzi yopanda buledi. Pakudya kamodzi timadya mikate 1-2, ndizokwanira. Koma zomwe siziyenera kuchepetsedwa ndi malingaliro anu ophikira. Mutha kupanga masangweji osiyanasiyana, maswiti ndi zina zambiri ndi buledi wambewu! Ndipo koposa zonse, sikungokhala kokoma kokha, komanso chakudya chopatsa thanzi.

Mwa njira, olemba mabulogu odziwika odziwika anali otsimikiza za izi, ndipo tsopano akugawana nanu maphikidwe awo.

Zomwe zingapangidwe kuchokera ku tirigu wathunthu, zokumana ndi olemba mabulogu azakudya.

Chickpea hummus kuchokera kwa Alina bez_moloka

Zosakaniza:

• Mkate wa Free Square wa Dr. Korner Gluten;
• Supuni 3 za phala la zitsamba (Tkhina);
• Supuni 2-3 zamafuta;
• Magalamu 300 a zamzitini kapena magalamu 200 a nsawawa zosaphika;
• 50 ml madzi (kapena madzi ochokera ku nsawawa);
• 5 ma clove a adyo;
• 2 tsp chitowe pansi;
• 2 tsp coriander pansi;
• 1 tbsp. madzi a mandimu;
• 0,5 tsp mchere.

Kukonzekera:

1. Dzazani nandolo ndi madzi kuti madziwo akhale opitilira katatu kuposa nkhukuzo ndikusiya maola 3. Munthawi imeneyi, nandolo amatupa bwino. Timakhetsa madziwo ndikuwatumizira poto, mudzaze ndi madzi ozizira zala ziwiri pamwamba pa nsawawa ndikuphika pansi pa chivindikiro kwa maola awiri.
2. Gaya nsawawa mpaka puree, pang'onopang'ono kuwonjezera 50 ml ya madzi.
3. Thirani adyo ndi zonunkhira mu poto, onjezerani mafuta.
4. Timatumiza mafuta onunkhira kwa nsawawa ndikumenyanso bwino.
5. Onjezerani tahini ndi madzi a mandimu, kumenya.
6. Tengani mkate wa Dr. Korner, mudzaze ndi hummus, sangalalani!

Makeke a PP Anthill ochokera ku Elena Solar

Kwa mikate 5 tifunikira:

• Mikate 6 ya caramel Dr. Corner;
• 50 gr. wokondedwa;
• 50 gr. chiponde;
• supuni ya mkaka (ndili ndi amondi);
• Mabwalo awiri a chokoleti chakuda.

Kukonzekera:

1. Dulani makona mzidutswa tating'ono ting'ono.
2. Mu phula, tenthetsani uchi pang'ono pamodzi ndi pasitala ndi mkaka.
3. Thirani ngodyazo osakaniza ofunda ndikugundika nthawi yomweyo.
4. Gwiritsani zitini za muffin kuti muwonetse mikate.
5. Sungunulani chokoleti mu madzi osamba ndikutsanulira mikateyo.

Chinsinsi cha keke yothamanga kwambiri komanso yazakudya kuchokera kwa Lena IIIgoddessIII

Zosakaniza:

• Mikate 3 ya Dr. Korner (ndili ndi kiranberi);
• 180 g mchere;
• Nthochi 1.

Kukonzekera:

1. Menyani kanyumba kanyumba ndi nthochi mu blender.
2. Timasonkhanitsa keke. Mkate - kirimu tchizi kirimu - mkate - kanyumba kirimu kirimu - mkate - kanyumba kirimu kirimu. Timathiranso mafuta m'mphepete ndi zonona. Kongoletsani ndi zipatso kapena kokonati ngati mukufuna.
3. Timatumiza keke ku firiji usiku. M'mawa timadya chakudya cham'mawa chokoma.