Ukutya okuneMpilo kunye neNto eNto eNgcono kwiSugar

Iswekile kunye nokutya okuneswekile kuphakathi kokutya okutyiwa kakhulu kwihlabathi liphela. Nangona kunjalo, ukusetyenziswa ngokugqithiseleyo kokutya okunjalo kwandisa umngcipheko wezifo ezifana nokukhuluphala kunye nohlobo lwe-2 yeswekile. 

Ukuba ungomnye wabo bathi andinakuyiyeka idessert, enye indawo yeswekile Ungazama okunye ukutya okunempilo. Isicelo enye indawo yeswekile Ukutya okunencasa nokunempilo okuya kuba... 

Iindlela ezizezinye zeswekile ezisempilweni 

Iziqhamo ezitsha

Iziqhamo ezitsha Iswiti ngokwendalo kwaye igcwele izondlo ezifana nefiber, iivithamini, kunye neeminerali. Ikwabonelela ngeempawu ezichasayo kunye ne-antioxidant. Ngokungafaniyo noshukela, iziqhamo ziphantsi kweekhalori kwaye ziphezulu kwifiber.

Isiqhamo esomileyo

iziqhamo ezomisiweyoZiswiti kwaye ziphezulu kwiikhalori kunezo zintsha. Ngoko kufuneka ulumke ngelixa usitya. Ezinye iziqhamo ezomisiweyo ziqulethe iswekile eyongeziweyo, ngoko ke yiya kwizinto ezingenaswekile xa uthenga. 

ice cream yasekhaya

Yenziwe ekhaya i-ice creamIneswekile encinci kuneepakishwe kwaye yenziwe ngeziqhamo ezinempilo. 

Ukwenza i-ayisikrimu, xuba iziqhamo ozikhethileyo ngamanzi, ijusi okanye ubisi, ugalele kwi-molds kunye neqhwa. Unokuyixuba kunye neyogathi ukuze wenze i-creamy texture. 

iziqhamo engumkhenkce

Iziqhamo ezikhenkcezisiweyo zigcina izondlo zeziqhamo ezitsha kuba zivuthwe ngokupheleleyo phambi kokuba zikhenkceke. Ekhaya, unokukhenkceza iziqhamo nge-yogurt ukuze ufumane i-snack esheshayo nelula.

iibhola zamandla

Iibhola zamandla zizaliswe ngefiber, protein kunye amafutha enempilo Yenziwe ngezithako ezinempilo.

Oat, ipeanut butter, imbewu yefilakisi kunye neziqhamo ezomisiweyo zezona zithako zisetyenziswa ngokuqhelekileyo. Ungongeza nezinye izithako, ezifana netshokholethi. Nangona kunjalo, iphezulu kwiikhalori kwaye ngoko kufuneka isetyenziswe ngononophelo. 

Amaqunube agqunywe itshokolethi emnyama

Itshokholethi emnyama egqunywe ngamaqunube yincasa ezisa iinzuzo zetshokholethi emnyama. Ukulungiselela oku, cwilisa amaqunube kwitshokholethi emnyama enyibilikayo. Beka kwiphepha lokubhaka kunye nefriji ye-15-20 imizuzu.

Amantongomane axubileyo

i-cookie mix, amandongomaneIdibanisa imbewu, iinkozo, iziqhamo ezomisiweyo, kunye netshokholethi ukunika ifayibha, iiprotheyini, kunye nezityalo ezininzi eziluncedo. Ukuthenga ngaphandle kunokuba neswekile eyongeziweyo, ke xuba iikuki zakho ekhaya.

IiChickpeas eziCandied

Ii-ertyisi; Ityebile kwiiprotheni, i-fiber, iivithamini kunye neeminerali. Enye indebe (i-164 grams) ye-chickpeas ephekiweyo inika i-15 grams yeprotheni ephezulu kunye ne-13 grams yefiber.

Iresiphi yeChickpea ngezantsi enye indawo yeswekile Ungazama njengoko.

ICinnamon Egcadiweyo yeChickpeas

izinto

• 1 ikomityi ebilisiweyo yee-chickpeas
• I-1 tablespoons yeoli yeoli
• Iipunipoli ezi-2 zeswekile emdaka
• 1 isipuni sesinamoni yomhlaba
• 1 ithisipuni yetyuwa

Ukushisa i-oven ukuya kwi-200 ° C kwaye ugcobe i-chickpeas imizuzu eyi-15. iswekile kwisitya, isinamon kwaye udibanise ityuwa.

Thatha i-chickpeas ngaphandle kwe-oven, i-oyile ye-olivu kwaye ufefe umxube wesinamon. Gxuma kwaye upheke enye imizuzu eyi-15 de udibanise ngokupheleleyo.

Ivokhado kunye nepudding yetshokolethi

avocadoNgumthombo ogqwesileyo wamafutha asempilweni, ifayibha kunye neekhompawundi zezityalo eziluncedo. Ngaphezu koko Ivithamin C, folate ve potassium Ibonelela ngeevithamini kunye neeminerali ezifana

Uphando lubonisa ukuba amafutha kunye nefayibha kwiiavokhado zinokunceda ukunciphisa umdla wokutya.

Unokwenza i-pudding ekhrimu ngokuxuba esi siqhamo kunye nezithako ezimbalwa ezilula ezifana ne-cocoa powder kunye ne-sweetener oyikhethayo. Cofa kwiiresiphi zepudding yokutya.

I-Sweeteners yendalo enokuthi ithathe indawo yeswekile

UStevia

UStevia, ngokwenzululwazi UStevia rebaudiana Siswiti sendalo esifumaneka kumagqabi esihlahla saseMzantsi Melika esibizwa ngokuba

Esi simuncumuncu sisekwe kwisityalo sinokuthatyathelwa kuyo nayiphi na imixube emibini, i-stevioside kunye ne-rebaudioside A. Nganye ineekhalori eziziro, inokuba mnandi ngamaxesha angama-350 kuneswekile, kwaye yahluke kancinane kuneswekile.

Ukutya kweStevia Amagqabi agcwele izondlo kunye ne-phytochemicals, ngoko ke i-sweetener ineenzuzo ezithile zempilo.

I-Stevioside, ikhompawundi eswiti efumaneka kwi-stevia, ibonakaliswe ukunciphisa uxinzelelo lwegazi, iswekile yegazi, kunye namanqanaba e-insulin.

I-Stevia ngokuqhelekileyo ithathwa njengekhuselekile.

ixylitol

ixylitolbutywala obuneswekile enobumnandi obufana neswekile. Ikhutshwa kumbona okanye kwibirch kwaye ifumaneka kwiziqhamo ezininzi kunye nemifuno.

I-Xylitol iqukethe iikhalori ze-40 ngegram nganye, eyi-2,4% ngaphantsi kweekhalori kuneswekile.

Yintoni eyenza i-xylitol ibe yindlela ethembisayo yeswekile kukungabikho kwayo kwe-fructose, eyona nto iphambili ejongene neziphumo ezininzi eziyingozi zeswekile.

Ngokungafaniyo neswekile, i-xylitol ayiphakamisi iswekile yegazi okanye amanqanaba e-insulin.

Xa isetyenziswe ngokumodareyitha, i-xylitol inyamezeleka kakuhle ngabantu kodwa inokuba yingozi kakhulu ezinjeni.

I-Erythritol

Njenge-xylitol, i-erythritol isiselo esinxilisayo seswekile kodwa iqulethe iikhalori ezimbalwa. Kuphela iikhalori ze-0.24 ngegram, i-erythritol iqulethe i-6% yeekhalori zeswekile eqhelekileyo.

Ikwanencasa phantse njengeswekile, iyenza ibeyenye indlela elula.

Imizimba yethu ayinazo ii-enzymes zokwaphula uninzi lwe-erythritol, ngoko ke uninzi lwayo lufunxwa ngokuthe ngqo kwigazi kwaye lukhutshiwe lungaguquki kumchamo.

Ngoko ke, akubonakali kunemiphumo eyingozi eyenziwa yiswekile eqhelekileyo. Kwakhona, i-erythritol ayiphakamisi iswekile yegazi, i-insulin, i-cholesterol, okanye amanqanaba e-triglyceride.

I-Erythritol ngokuqhelekileyo ithathwa njengekhuselekile endaweni yeswekile ukuze isetyenziswe ngabantu, kodwa ukuveliswa kwe-erythritol kudla ixesha kwaye kuyabiza, nto leyo eyenza ukuba ibe yinto enokusebenziseka kancinane.

isiraphu ye-yacon

isiraphu ye-yaconInzalelwane eMzantsi Melika kwaye ngokwesayensi smallanthus sonchifolius yaziwa njenge ifunyenwe kwisityalo se-yacón.

Inencasa eswiti, emnyama ngombala kwaye inokuqina okungqindilili okufana nemolasi.

Isiraphu yeYacon iqulethe i-40-50% i-fructooligosaccharides, uhlobo olukhethekileyo lwe-molecule yeswekile ukuba umzimba womntu awukwazi ukugaya.

Ngenxa yokuba ezi molekyuli zeswekile azityiswa, isiraphu ye-yacon iqulethe isinye kwisithathu seekhalori zeswekile eqhelekileyo, okanye malunga ne-1.3 yeekhalori ngegram nganye.

Umxholo ophezulu wefructooligosaccharide kwisiraphu yeYacon ubonelela ngeenzuzo ezininzi zempilo. Izifundo zibonisa ukuba inokunciphisa i-glycemic index, ubunzima bomzimba kunye nomngcipheko womhlaza wekoloni.

Ngaphezu koko, olunye uphononongo lufumanise ukuba i-fructooligosaccharides inokonyusa iimvakalelo zokugcwala, ezinokukunceda uzive uhluthi ngokukhawuleza kwaye utye kancinci.

Ikwatyisa iibhaktheriya ezinobuhlobo emathunjini, nto leyo ibaluleke kakhulu kwimpilo yonke.

Ukuba neebhaktheriya eziphilileyo zamathumbu ziye zadibaniswa nomngcipheko ophantsi wesifo sikashukela kunye nokukhuluphala, kunye nokuphucula ukugonywa kunye nokusebenza kwengqondo.

Isiraphu yeYacon ngokuqhelekileyo ithathwa njengekhuselekile, kodwa ukutya izixa ezikhulu kunokubangela igesi egqithisileyo, urhudo, okanye ukungonwabi kokutya okuqhelekileyo.

Izimuncumuncu zendalo

Uninzi lwezimuncumuncu zendalo zisetyenziswa endaweni yeswekile ngabantu abakhathalele impilo. Ezi ziquka iswekile yekhokhonathi, ubusi, isiraphu yemaple, kunye nemolasses.

Ezi ndlela zokutshintsha iswekile yendalo zinokuqulatha izondlo ezininzi kuneswekile eqhelekileyo, kodwa imizimba yethu isazilungisa ngendlela efanayo.

Qaphela ukuba izimuncumuncu zendalo ezidweliswe ngezantsi ziseziintlobo zeswekile, nto leyo eyenza ukuba "zingabi yingozi" kancinci kuneswekile eqhelekileyo.

coconut iswekile

coconut iswekileIkhutshwe kwi-pulp ye-coconut palm. Iqulethe izondlo ezininzi ezifana nentsimbi, i-zinc, i-calcium kunye ne-potassium, kunye ne-antioxidants.

Kananjalo inesalathiso esisezantsi se-glycemic kuneswekile, enokuthi ibe ngenxa yenxalenye yomxholo wayo we-inulin.

I-Inulin luhlobo lwefiber enyibilikayo ebonakaliswe ukuba icotha ukugaya, ukwandisa ukugcwala, kunye nokondla iibhaktheriya ezinempilo emathunjini.

Nangona kunjalo, iswekile yekhokhonathi isephezulu kakhulu kwiikhalori kwaye iqulethe inani elifanayo leekhalori ngokusebenza njengeswekile eqhelekileyo.

Ikwaphezulu kakhulu kwifructose, esona sizathu siphambili iswekile eqhelekileyo ingenampilo kwasekuqaleni.

Ngenxa yoko, i-coconut iswekile ifana kakhulu neswekile yetafile eqhelekileyo kwaye kufuneka isetyenziswe ngononophelo.

Bal

Bal, Lulwelo olushinyeneyo olunombala wegolide oluveliswa ziinyosi.

Iqulethe umkhondo weevithamini kunye neeminerali kunye nentaphane yee-antioxidants eziluncedo.

I-phenolic acids kunye ne-flavonoids kubusi zijongene nomsebenzi wayo we-antioxidant, onokunceda ukukhusela isifo seswekile, ukuvuvukala, isifo senhliziyo kunye nomhlaza.

Ukutyhubela iminyaka, izifundo ezininzi ziye zazama ukuseka unxibelelwano olucacileyo phakathi kobusi kunye nokulahleka kwesisindo, ukunciphisa amanqanaba eglucose kunye nokunciphisa i-hyperglycemia.

Nangona kunjalo, izifundo ezinkulu kunye nophando lwangoku luyafuneka ukuseka iipatheni ezicacileyo.

Nangona ubusi bunokuba neenzuzo zempilo ezithembisayo, ziqulethe i-fructose, enokuba negalelo kwiingxaki ezininzi zempilo.

Ngamafutshane, ubusi buseseswekile kwaye abunabungozi ngokupheleleyo.

imaple syrup

imaple syruplulwelo olungqindilili, oluneswekile olufumaneka ngokupheka incindi yemithi yemaple.

Iqulethe inani elifanelekileyo leeminerali, kuquka i-calcium, i-potassium, isinyithi, i-zinc kunye ne-manganese.

Ikwane-antioxidants eninzi kunobusi.

Uphononongo kwiimpuku lufumanise ukuba xa isiraphu yemaple ithathwa ngomlomo kunye ne-sucrose, ithoba i-plasma glucose concentrations kakhulu ngaphezu kokuthatha i-sucrose yodwa.

Uphononongo lwetyhubhu yovavanyo lubonise ukuba isiraphu yemephu inokuba neempawu ezichasene nomhlaza, kodwa uphando oluninzi luyafuneka ukuze kuqinisekiswe oku.

Nangona ezinye izondlo ezinenzuzo kunye ne-antioxidants, isiraphu ye-maple isephezulu kakhulu kwiswekile. Inesalathiso se-glycemic esezantsi kancinci kuneswekile eqhelekileyo, ngoko ayinakunyusela amanqanaba eswekile yegazi ngokukhawuleza. Kodwa ekugqibeleni iya kuvuka.

Njenge coconut iswekile kunye nobusi, isiraphu yemaple lukhetho olungcono kancinci kuneswekile eqhelekileyo, kodwa kufuneka isetyenziswe ngokumodareyitha.

Iimolasi zomdiliya

IMolasses lulwelo oluswiti, olumdaka ngesiraphu emnyama-efana nokuvumelana. Yenziwa ngokubilisa umoba okanye ijusi yebhithi yeswekile.

Iqulethe iivithamini kunye neeminerali ezimbalwa, kunye nee-antioxidants ezininzi. Ukongeza, i-iron ephezulu, i-potassium kunye ne-calcium inokunceda impilo yethambo kunye nentliziyo.

Ngokuqhelekileyo, imolasses ithatha indawo yeswekile esulungekileyo, kodwa ekubeni iseluhlobo lweswekile, ukusetyenziswa kwayo kufuneka kulinganiselwe.