Zviri muChinyorwa
Shuga nechikafu chine shuga ndezvimwe zvezvikafu zvinodyiwa pasi rese. Zvisinei, kunyanya kudyiwa kwezvokudya zvakadaro kunowedzera njodzi yezvirwere zvakadai sokufutisa uye rudzi rwechipiri chirwere cheshuga.
Kana iwe uri mumwe weavo vanoti handikwanise kusiya dessert, zvimwe kune shuga Unogona kuedza zvimwe zvekudya zvine hutano. Chikumbiro zvimwe kune shuga Chikafu chinonaka uye chine hutano chichave…
Hutano Shuga Alternatives
Muchero mutsva
Muchero mutsva Inotapira uye yakazara nekudya senge fiber, mavhitaminzi, uye zvicherwa. Inopawo anti-inflammatory uye antioxidant properties. Kusiyana neshuga, michero yakaderera mumakoriori uye yakakwirira mufiber.
Muchero wakaoma
michero yakaomeswaIwo anotapira uye akakwira mumakorikori pane matsva. Saka unofanira kungwarira paunenge uchidya. Mimwe michero yakaomeswa ine shuga yakawedzerwa, saka enda kune isina shuga kana uchitenga.
ice cream yakagadzirwa kumba
Homemade aizikirimuIine shuga shoma pane yakaputirwa uye inogadzirwa nemichero ine utano.
Kuti uite aizikirimu, sanganisa muchero waunosarudza nemvura, muto kana mukaka, dururira muzviumbwa uye omesa. Iwe unogona kusanganisa iyo ne yogurt kuitira kugadzirwa kwekrimu.
muchero wakaomeswa nechando
Muchero wakaomeswa unochengeta kudya kwemuchero mutsva nekuti wanyatsoibva usati watonhora. Pamba, iwe unogona kuomesa michero neyoghuti kuitira kukurumidza uye nyore nyore.
simba mabhora
Mabhora emagetsi akazadzwa nefiber, protein uye mafuta ane utano Yakagadzirwa nemishonga ine hutano.
Oat, nzungu butter, mbeu yefilakisi uye michero yakaomeswa ndiyo inonyanya kushandiswa zvinhu. Iwe unogonawo kuwedzera zvimwe zvinhu, zvakadai sechokoreti. Zvisinei, ine macalorie akawanda uye naizvozvo inofanira kupedzwa nokungwarira.
Strawberries akafukidzwa nechokoti yakasviba
Chokoreti yakasviba yakavharwa sitirobheri inonaka inoburitsa mabhenefiti echokoreti yakasviba. Kuti ugadzirire izvi, nyura mastrawberries muchokoti yakasviba yakanyunguduka. Isai papepa rekubika uye gadzirai 15-20 maminitsi.
Nzungu dzakasanganiswa
cookie mix, nzunguInosanganisa mhodzi, zviyo, michero yakaomeswa, uye chokoreti kuti ipe fiber, mapuroteni, uye akawanda anobatsira chirimwa makomisheni. Kunze kutenga kunogona kunge kuine shuga yakawedzerwa, saka sanganisa makiki ako kumba.
Candied Chickpeas
Chickpeas; Yakapfuma muprotein, fiber, mavitamini uye zvicherwa. Imwe kapu (164 gramu) yehuku yakabikwa inopa magiramu gumi nemashanu eprotein yepamusoro uye 15 magiramu efiber.
Chickpea recipe pazasi zvimwe kune shuga sezvaunogona kuedza.
Cinnamon Yakakangwa Chickpeas
zvinhu
- 1 kapu yakabikwa chickpeas
- 1 tablespoons mafuta omuorivhi
- 2 tablespoons yeshuga tsvuku
- 1 tablespoon yesinamoni yevhu
- 1 mashupuni emunyu
Preheat oven kusvika 200 ° C uye gadzira chickpeas kwemaminitsi gumi nemashanu. shuga mundiro, sinamoni uye sanganisa munyu.
Bvisa chickpeas kubva muchoto, mafuta omuorivhi wosasa nomusanganiswa wesinamoni. Kurudzira uye gadzira mamwe maminitsi gumi nemashanu kusvika wanyatsoputirwa.
Avocado uye chokoreti pudding
yekotapeyaIyo yakanaka sosi yemafuta ane hutano, fiber uye inobatsira chirimwa makomisheni. Uyezve vitamini C, folate ve potasium Inopa mavhitamini uye zvicherwa zvakadai
Tsvagiridzo inoratidza kuti mafuta uye fiber mumakotapeya zvinogona kubatsira kuderedza kudya.
Iwe unogona kugadzira pudding yakakora nekusanganisa muchero uyu neashoma zvinhu zviri nyore secocoa poda uye zvinotapira zvesarudzo yako. Dzvanya kune mabikirwo ekudya pudding.
Natural Sweeteners Inogona Kutsiva Shuga
Stevia
Stevia, nesayenzi stevia rebaudiana Icho chinotapira chinotapira chinowanikwa kubva kumashizha eSouth America shrub inozivikanwa se
Ichi chirimwa-based sweetener chinogona kutorwa kubva kune imwe yemakomisheni maviri, stevioside uye rebaudioside A. Imwe neimwe ine zero macalorie, inogona kuita 350 times kutapira pane shuga, uye yakati siyanei neshuga.
Stevia rebaudiana Mashizha acho akazara nemishonga uye phytochemicals, saka iyo inotapira ine humwe hutano hunobatsira.
Stevioside, musanganiswa unotapira unowanikwa mu stevia, wakaratidzwa kuderedza BP, shuga yeropa, uye insulin mazinga.
Stevia inowanzoonekwa seyakachengeteka.
xylitol
xylitolidoro reshuga rine kutapira kwakafanana neshuga. Inotorwa kubva muchibage kana birch uye inowanikwa mumichero yakawanda nemiriwo.
Xylitol ine 40 makorikori pagiramu, inova 2,4% mashoma macalorie pane shuga.
Chii chinoita kuti xylitol ive inovimbisa imwe nzira kune shuga kusavapo kwayo kwefructose, chinhu chikuru chinokonzera kukanganisa kwakawanda kweshuga.
Kusiyana neshuga, xylitol haikwidzi shuga yeropa kana insulin mazinga.
Kana ikadyiwa zvine mwero, xylitol inowanzotenderwa nevanhu asi inogona kuva muchetura kumbwa.
Erythritol
Kufanana nexylitol, erythritol idoro reshuga asi rine macalorie mashoma. Chete 0.24 makorikori pagiramu, erythritol ine 6% yemacalorie eshuga yenguva dzose.
Inonakawo zvakada kufanana neshuga, zvichiita kuti ive imwe nzira iri nyore.
Miviri yedu haina ma enzymes ekuputsa mazhinji erythritol, saka yakawanda yacho inonyudzwa yakananga muropa uye inoburitswa isina kuchinjwa muweti.
Nokudaro, hazviratidzike kuva nemigumisiro inokuvadza iyo shuga yenguva dzose inoita. Zvakare, erythritol haikwidzi shuga yeropa, insulin, cholesterol, kana triglyceride mazinga.
Erythritol inowanzoonekwa seyakachengetedzeka sechinotsiva shuga kuti ishandiswe nevanhu, asi kugadzirwa kwe erythritol kunodya nguva uye kunodhura, zvichiita kuti ive sarudzo isinga shandiswe.
yacon syrup
yacon syrupakaberekerwa kuSouth America uye nesainzi Smallanthus sonchifolius inozivikanwa se yakawanikwa kubva kune yacón chirimwa.
Inonaka zvinotapira, kusviba muruvara uye ine kusimba kwakafanana nemolasses.
Yacon syrup ine 40-50% fructooligosaccharides, yakakosha mhando yeshuga molecule iyo muviri wemunhu haugone kugaya.
Nekuti aya mamorekuru eshuga haagayiwe, yacon syrup ine chikamu chimwe muzvitatu chemacalorie eshuga yenguva dzose, kana anenge 1.3 macalorie pagiramu.
Iyo yakakwira fructooligosaccharide yemukati muYacon manyuchi inopa akati wandei hutano mabhenefiti. Zvidzidzo zvinoratidza kuti inogona kuderedza glycemic index, uremu hwemuviri uye njodzi yekenza yekoloni.
Zvakare, imwe ongororo yakawana kuti fructooligosaccharides inogona kuwedzera manzwiro ekuzara, izvo zvinogona kukubatsira kuti unzwe wakaguta nekukurumidza uye kudya zvishoma.
Inodyisawo mabhakitiriya ane hushamwari ari mudumbu, izvo zvakakosha zvakanyanya kune hutano hwese.
Kuve nehutachiona hwehutachiona hwehutachiona hwave hwakabatana nenjodzi yakaderera yechirwere cheshuga uye kufutisa, pamwe nekuvandudzwa kwehutachiona uye huropi hunoita basa.
Yacon syrup inowanzonzi yakachengeteka, asi kudya kwakawanda kunogona kukonzera yakawandisa gasi, manyoka, kana kusagadzikana kwekugaya.
Natural sweeteners
Zvizhinji zvinotapira zvechisikigo zvinoshandiswa panzvimbo yeshuga nevanhu vane hutano. Izvi zvinosanganisira kokonati shuga, uchi, maple manyuchi, uye molasses.
Aya mashuga echisikigo angave ane zvimwe zvinovaka muviri kupfuura shuga yenguva dzose, asi miviri yedu ichiri kuigadzira nenzira imwecheteyo.
Ziva kuti zvinotapira zvechisikigo zvakanyorwa pazasi zvichiri mafomu eshuga, zvichiita kuti zvive zvishoma "zvisingakuvadzi" pane shuga yenguva dzose.
kokonati shuga
kokonati shugaIyo inotorwa kubva muhupfu hwekokonati palm. Iine zvakawanda zvinovaka muviri zvakadai se iron, zinc, calcium uye potassium, pamwe chete ne antioxidants.
Iyo inewo yakaderera glycemic index pane shuga, iyo inogona kunge iri nekuda kwechikamu kune yayo inulin yemukati.
Inulin imhando yefiber yakanyungudika yakaratidzwa kuti inonoke kugaya, kuwedzera kuzara, uye kudyisa mabhakitiriya ane hutano mumatumbu.
Nekudaro, shuga yekokonati ichiri yakakwira zvakanyanya mumakoriyori uye ine nhamba yakafanana yemakoriyumu pakushanda seshuga yenguva dzose.
Iyo zvakare yakanyanya kukwira mufructose, ndicho chikonzero chikuru shuga yenguva dzose haina hutano pakutanga.
Nekuda kweizvozvo, shuga yekokonati yakafanana neshuga yetafura yenguva dzose uye inofanira kushandiswa zvishoma.
Bal
Bal, Imvura yakakora, ine ruvara rwegoridhe inogadzirwa nenyuchi.
Iine inoteedzera mavhitamini nemamineral pamwe neakawanda anobatsira antioxidants.
Iyo phenolic acids uye flavonoids muuchi inokonzera iyo antioxidant basa, iyo inogona kubatsira kudzivirira chirwere cheshuga, kuzvimba, chirwere chemoyo uye kenza.
Kwemakore, zvidzidzo zvakawanda zvakaedza kumisa hukama hwakajeka pakati pehuchi nekurasikirwa nehuremu, kuderedza mazinga eglucose uye kuderedza hyperglycemia.
Zvisinei, zvidzidzo zvakakura uye tsvakurudzo yezvino inodiwa kuti uise maitiro akajeka.
Kunyange zvazvo uchi hunogona kunge huine hutano hunovimbisa, hune fructose, iyo inogona kukonzera matambudziko akawanda ehutano.
Muchidimbu, uchi huchiri shuga uye hausi kukuvadza zvachose.
maple manyuchi
maple manyuchiimvura yakakora, ine shuga inowanikwa nekubika muto wemiti yemupupuri.
Iine huwandu hwakanaka hwemaminerari, kusanganisira calcium, potassium, iron, zinc uye manganese.
Iinewo mamwe antioxidants kupfuura uchi.
Chidzidzo mumakonzo chakawana kuti kana sirasi yemepu inotorwa nemuromo ne sucrose, inodzikisa huwandu hweglucose yeplasma zvakanyanya kupfuura kutora sucrose chete.
Test-tube zvidzidzo zvakaratidza kuti maple syrup inogona kunge ine anti-cancer properties, asi tsvakurudzo yakawanda inodiwa kusimbisa izvi.
Pasinei nezvimwe zvinovaka muviri zvinobatsira uye antioxidants, maple syrup ichiri yakanyanya mushuga. Iine zvishoma zvishoma glycemic index pane shuga yenguva dzose, saka inogona kusasimudza mazinga eshuga yeropa nekukurumidza. Asi zvichazomuka.
Kufanana nekokonati shuga uye uchi, maple syrup isarudzo iri nani pane shuga yenguva dzose, asi inofanira kuramba ichidyiwa zvine mwero.
Molasses
Molasses mvura inotapira, yebrown ine sirasi yakasviba-yakafanana. Inogadzirwa nekubika nzimbe kana shuga beet juice.
Iine mashoma evhithamini nemaminerari, pamwe neakawanda antioxidants. Mukuwedzera, iyo yakakwira iron, potassium uye calcium yemukati inogona kubatsira mapfupa uye moyo hutano.
Kazhinji, molasses inotsiva shuga yakanatswa, asi sezvo ichiri rudzi rweshuga, kushandiswa kwayo kunofanira kuderedzwa.
Zvinyorwa Zvaunofanirwa Kuverenga
