Isinkwa siyisisekelo sanoma yikuphi ukudla, kusukela ekudleni kwasekuseni kuya ekudleni okulula noma kwakusihlwa. Inkinga enkulu okungenzeka babe nayo ukudla kwama-carbohydrate. Ngokuya ngohlobo lokudla noma inhloso engokomzimba onayo engqondweni, ukusetshenziswa okuphezulu kwama-carbohydrate kungakugcina emgomweni wakho. Ngalesi sizathu, sicabange ukukubonisa iresiphi elula nesheshayo ongayenza ngezithako ezi-3 kuphela. Uyalokotha ukwenza isinkwa esimhlophe silingane?

Isinkwa samafu siyinto esiye yaba nemfashini muva nje, nakuba sekwenziwe iminyaka. Kuyiresiphi endala enconywa ekudleni okune-carbohydrate ephansi noma ukugcina ukusutha kude. Inokwakheka okukhethekile kanye ne-flavour, ikakhulukazi uma uyiyolisa ngezinongo ozithanda kakhulu.

Kungani kuyi-fit bread?

Ukudla kokufaneleka noma izindlela zokupheka kubhekwa lapho ama-macronutrients enempilo impela. Umqondo oyinhloko wesinkwa esifanelekile ukuthi sibe nama-kilojoule aphansi, ama-carbohydrate aphansi futhi acebile kakhulu ngamaprotheni. Konke kwenziwa kule recipe.

Ngaphezu kwalokho, ama-fitness foodies azothanda ukusebenzisa izithako abavame ukuzidla, njengamaqanda amhlophe kanye ne-oatmeal. Ziyizithako ezimbili eziphindaphindayo ekudleni okufanele ngoba zinikeza ukusutha kanye nenani elihle lamaprotheni. Ngakho-ke, ukulingana kwesinkwa esimhlophe seqanda yikho konke okudingayo uma usencazelo (noma ngisho nevolumu).

Ithambile futhi ithambile, ilungele amasemishi. Izindlela zokupheka eziningi zesinkwa sikakolweni, kungakhathaliseki ukuthi zithembisa ukukhanya kangakanani, ziphenduka zibe minyene kakhulu futhi zibe lukhuni ngosuku noma ezimbili. Lesi sinkwa sizogcinwa kahle esiqandisini ngemva kosuku lokuqala cishe isonto lonke, futhi singasiqandisa.

Ngaphezu kwalokho, kwakungeke kubhekwe njengesinkwa sikakolweni, ngoba iqukethe amagremu angu-20 wefulawa oat. Kulesi simo, kungase kucatshangelwe isinkwa esifanelekile ngaphandle kofulawa.

Amanani wokudla okunempilo

Lesi sinkwa esimhlophe njengesithako saso esiyinhloko sinengxenye eningi yamaprotheni eqanda. Ngokuqondile, kule recipe sizothola 14 amagremu wamaprotheni Siyabonga futhi ku-oatmeal. Ngaphezu kwalokho, lolu hlobo lukafulawa lunenani eliphansi le-carbohydrate, futhi ngamagremu angu-20 nje lisinikeza amagremu angu-2 ama-hydrates.

Ngenhlanhla, le recipe ilula futhi iyashesha ukwenza, kodwa uma ufuna isinkwa izinsuku ezimbalwa, ungathanda ukwazi ukuthi singagcinwa ngokuphelele efrijini kuze kube yizinsuku ezingu-3. Manje okumele ukwenze ukuwugcwalisa ngalokho okuthanda kakhulu. Sikhethe inguqulo emnandi enoshokoledi, kodwa ungakwazi ukwengeza utamatisi nokwatapheya ukuze wenze isidlo esinosawoti.

Amanani abo okudla okunempilo azoncika ezindleleni zokupheka kanye nezinhlobo zezithako ezisetshenzisiwe. Noma kunjalo, lesi isilinganiso esinzima:

Amakholori: 56
Ama-carbohydrate: 1 g
Amaprotheni: 3 amagremu
Amafutha: 5 amagremu
- Igcwele: 2 amagremu
- Amafutha e-Trans: 1 gram
Cholesterol: 90 mg
I-Sodium: 55 mg
IPotassium: 51 mg
Ushukela: 1 igremu
Ivithamini A: 216 IU
I-calcium: 19 mg
Insimbi: 1 mg

Njengoba ubona ku-recipe, akusona isinkwa ngempela, ngoba ayinayo ufulawa. Kodwa-ke, kuyisengezo esihle uma ubheke ukunciphisa ama-calories, ama-carbs, noma nje udle okuthile okuhlukile. Ngokuthatha amaqanda amhlophe ambalwa, uwashaye ngamandla futhi uwafake kuhhavini, ungakha isinkwa esizohambisana kahle namasemishi. Njengoba ilula, i-fluffy futhi inokunambitheka kweqanda elincane, ihamba kahle kakhulu nemifino emisha.

Amaprotheni amaningi enza kube yingxenye elula yanoma yikuphi ukudla. Ngezinye izikhathi, kunzima ukuthola indlela yokwengeza lesi sakhi esibalulekile uma singekho ngendlela yakudala (ama-steaks, inhlanzi ekheniwe, imikhiqizo yobisi ...). Ngalesi sizathu, isinkwa esimhlophe siyindlela entsha ehlukile yokwenza a ukudla kwamaprotheni okuphindwe kabili. Isibonelo, ungenza isemishi nge-tuna, inkukhu, noma i-omelet yesiFulentshi. Ukudla kwamaprotheni kuyathakazelisa ikakhulukazi, ikakhulukazi kubasubathi. Kodwa-ke, kunconywa futhi ezinganeni ezikhulayo, abantu abafuna ukubuka isisindo sabo, kanye nabantu abadala asebekhulile abadla ukudla okuyisidina. Ngaphezu kwalokho, yaziwa ngokuthi isinkwa se-keto, ngoba ivumelana ngokuphelele nemithetho yokudla kwe-ketogenic.

Okunye okufanele ukukhumbule wukuthi njengoba ungenziwanga ngofulawa, ukumila kwawo kuzoba lukhuni. Ekuqaleni izobukeka iphelele, kodwa izoshwabana njengoba iphola, njenge-soufflé. Lokhu akuphazamisi lutho, ngoba izakhiwo zayo zihlala zinjalo.

Izindlela ezahlukene zokusebenzisa isinkwa samafu

Le recipe yesinkwa esimhlophe seqanda ayilungele nje amasemishi. Isinkwa samafu singasetshenziswa ngalezi ezinye izindlela:

I-Tostadas. Mboza ngebhotela noma uju. Kodwa qaphela lapho u-toast, isinkwa esimhlophe seqanda singashintsha ngokushesha sibe umlotha. Kungcono ukuyigcoba kancane epanini ngamafutha amancane kakhulu. Ngale ndlela senza isiqiniseko sokuthi ayihlali inamafutha futhi sigwema ukuthi iphume ishile, uma uyiqhathanisa ne-toaster.
Isobho. Thola isobho elisekelwe kwimifino ukuze wethule izindlela zokupheka ezinempilo, bese uzama ukucwilisa isinkwa. Ngokuba nephrotheni ephezulu, sizobe sithola ukudla okuphelele kuzo zonke izakhamzimba.
Pizza. Yenza ama-pizza amancane ngesinkwa esine-carb ephansi. Kumele uqaphele ukuthi ayicwilisi kakhulu utamatisi, futhi ayishisi phansi isinkwa. Uma nje izithako zisashisa, kuzokwanela ukuba ne-pizza emnandi efanelekile.
Izinti zesinkwa. Fafaza ushizi kanye namafutha omnqumo noma ibhotela ukuze wenze izinti zesinkwa esiphundu. Ungakwazi futhi ukwengeza u-garlic powder engxube, kodwa qaphela ukuthi ungafaki kakhulu ukugwema isilungulela.

Amathiphu omphumela omuhle

Le recipe ilula kakhulu ukwenza, nokho, uma ungayitholi imiphumela efanele, sinamacebiso angcono kakhulu okukusiza ukuwafinyelela. Kubalulekile ukuthi unake zonke izinyathelo zeresiphi futhi ungathathi inkululeko yokushintsha noma iyiphi yazo.

Shaya amaqanda kahle

Amaqanda amhlophe kufanele ashaywe kahle kakhulu. Lokhu kuthatha cishe imizuzu engu-8, kokubili nge-mixer kagesi kanye ne-stand mixer. Kunconywa ukuthi ukwenze kwenye yezinduku ezizenzakalelayo, kodwa uma uzenza ngesandla uzoyithola ngendlela efanayo. Njengoba uphakamisa i-mixer, inhlama kufanele yakhe iziqongo eziqinile futhi umhlophe weqanda uzonamathela kumxube. Umuzwa uyofana nowefu elimhlophe. Kufanele futhi ukhumbule ukuthi zisezingeni lokushisa elivamile, hhayi ukubanda.

Kunconywa ukuthi isitsha sihlanzeke ngokuphelele futhi somile futhi asinawo amafutha noma amafutha, amanzi nanoma yini enye. Kufanele futhi sigweme neconsi le-yolk (okungamafutha) noma abamhlophe ngeke bashaye. Masikhumbule ukuthi umswakama owedlulele ungavimbela amaqanda amhlophe ukuthi angashaywa.

Uma kwenzeka ukuthi kubiza kakhulu, singasebenzisa ukhilimu we-tartar. Kuyimpushana ene-asidi engangezi ukunambitheka kodwa engasiza ama-molecule amhlophe amaqanda anamathelane.

Ungabhaki isikhathi esincane

Isinkwa sakho esimhlophe akufanele sibonakale simanzi noma sigobile (njengoba i-omelet ingenza) phakathi nendawo. Ukwakheka kufanele kome kune-meringue kuphaya we-lemon meringue. Uma isinkwa sakho samafu sibhakwa kancane, cishe sizohlukana lapho usicosha futhi sibe nokuthungwa kweqanda elimanzi. Ngakolunye uhlangothi, uma ulinda ukupheka ngokuphelele, ukuthungwa kuzothuthuka futhi umphumela ngeke ube yinhlekelele.

Izikhathi ezimbalwa zokuqala kuzoba nzima ukuthola isikhathi esifanele, ikakhulukazi njengoba ihhavini ngalinye lihlukile futhi izikhathi zingahluka. Kodwa-ke, kungcono ukuthi yenziwe kahle kunokuba ihlakazeke.

Liyeke liphole ngokuphelele

Sincoma ukushiya abamhlophe besinkwa ukuze baphole kuhhavini okungenani imizuzu engama-60. Khumbula ukuthi ezimhlophe zimanzi, ngakho-ke lokhu kuzivumela ukuthi zipholile kodwa futhi zome kancane. Ungajahi ukuyidla kusenesikhathi, kungcono ukuyithokozela amahora ambalwa ngemuva kokubhaka.

Singakwazi ngisho ukuyipheka ngayizolo ukuze singalingeki ukuthi isheshe ukuyidla. Futhi, isinkwa esimhlophe sinambitheka kangcono uma kubanda ngokuphelele.

Friza izingxenye ezingasetshenzisiwe

Isinkwa samaqanda singaqandiswa ngaphandle kwenkinga futhi sizohlala izinyanga. Uma uyidinga, ngeke kuthathe isikhathi eside ukuncibilika, nakuba ufuna ukwenza isiqiniseko sokuthi unciphisa noma yikuphi umswakama okungenzeka kuyo. Ungakwazi ukupakisha i-vacuum ukuze uyilondoloze kangcono.

Nokho, akusona isinkwa esiyinkimbinkimbi kakhulu ukwenza uma sinesikhathi. Kuyohlale kunambitheka uma kusanda kwenziwa. Nakuba kuyiqiniso ukuthi abanye abantu bapheka nge-batch yokupheka indlela futhi bangazuza ngokupheka konke kusengaphambili, kuhlanganise nalolu hlobo lwesinkwa esinempilo.

yiwose ngokucophelela

Uma isipholile ngokuphelele, ingathoswa. Kufanele uyibuke ngokucophelela, ngoba kungenzeka ukuthi igcina isingumlotha emizuzwaneni embalwa. Kuthatha imizuzwana nje ukwenza i-toast, ngakho-ke hlala uyibhekisisa ukuze ungaphazamisi leyo recipe osekunesikhathi ilindelwe.

Uma singayithembi i-toaster, singathosa isinkwa epanini lokuthosa. Lokhu kuzoba lula ukukubhekisisa futhi singakususa ngaphandle kokuthi kuqhekeke. Okunganconywa ukuyibeka kubakhi besangweji abakhiqiza ukucindezela okukhulu enhlama. Njengoba izacile futhi intekenteke, ingase igaqe kakhulu futhi ishe ngokushesha.

Ungalipoki ngenduku

Lokhu kuzomangaza abantu abaningi, ikakhulukazi labo abajwayele ukwenza izindlela zokupheka ezinoshukela. Kunconywa ukuthi ungasebenzisi i-toothpick noma ummese ukulawula izinga lokupheka.

Lokhu kungase kudukise, njengoba kuzobonakala kwenziwa ngaphambi kokuba kwenzeke. Ukuze ubone ukuthi ilungile yini, ingaphezulu kufanele liqine futhi lingenzi umsindo we-mushy lapho ucindezela isikhungo. Futhi, uma sizoyithosa ngokuzayo, ngeke ibe yinkinga kakhulu uma ihlale ingalungiswanga kancane kwezinye izingxenye. Ikakhulukazi izikhathi zokuqala.

Ingabe inambitheka njengeqanda?

Noma ubani angacabanga ukuthi iqanda elimhlophe elingaka lingenza indlu yonke inuke lokhu kudla. Senze le recipe izikhathi eziningi kamuva nje, futhi ayinuki njengamaqanda nhlobo. Kunalokho kunuka njengekhekhe elinephunga elimnandi elincane. Kodwa ngokuvamile, alinambitheki njengeqanda ukunengwa.

Isikhathi kuphela esingase sihlangabezane naleli phunga lapho sibhaka le recipe uma sine-ovini ebekwe phezulu kakhulu (okubangela iphunga elivuthayo), okwenzeka futhi ku-toaster uma isinkwa sisondela kakhulu ezintweni zokushisa. Lokhu akukwazi ukwenzeka kuphela lapho siyipheka, kodwa futhi lapho sifuna ukuyigcoba ukuze sidle ngendlela yesangweji.

Kuphi ukuthenga amaqanda abamhlophe?

Singathenga amaqanda amhlophe esigabeni samaqanda esuphamakethe. Ngenxa yakho konke ukudla okunamafutha aphansi laphaya, ukuthenga amaqanda abamhlophe kulula kakhulu.

Atholakala ezitolo ezinkulu eziningi, futhi kunenzuzo enkulu kunokuthenga iphakethe lamaqanda nokuhlukanisa isikhuphasha kwabamhlophe. Hhayi nje ukugcina isikhathi, kodwa futhi imali.

Ungakwazi yini ukufaka esikhundleni sikafulawa we-alimondi noma kakhukhunathi?

Cha, ngeshwa abayona into elula yokuthatha indawo. Ufulawa we-alimondi kanye nofulawa kakhukhunathi kunokuthungwa okuminyene kakhulu futhi ngeke kuvumele isinkwa sikhuphuke ngendlela efanele. Futhi azihlinzeki ngesinkwa esithambile, esifana nefu. Kubalulekile ukukhumbula ukuthi ubheke ukwenza inhlama elula futhi ephansi ye-carbohydrate.

Ukuze uthole isinkwa eside, kuhle ukwenza le recipe izikhathi ezingu-1 epanini lesinkwa elifanayo.

Indlela yokugcina isinkwa esimhlophe?

Ngokuhlakanipha kwesitoreji, kuyefana nesinkwa esivamile ngezindlela ezithile futhi kuhlukile kwezinye. Njenganoma yisiphi isinkwa, sizophelelwa yisikhathi uma sishiywe ngaphandle isikhathi eside kakhulu. Nokho, akwenzeki ngokushesha ngenxa yamafutha amhlophe amaqanda. Ungayigcina ku-a ibhokisi isinkwa esivamile, nakuba singase sonakalise ngokushesha kunesinkwa esivamile ekamelweni lokushisa.

Ungangena futhi ku- Isiqandisi, njengoba ngokungafani nezinkwa eziningi eziphelelwa yisikhathi, lesi sibambelela kahle. Izohlala cishe isonto ngale ndlela, kodwa hhayi isikhathi eside. Uma uyifaka efrijini, cabanga ngokuyisika ngaphambi kokuyifaka ukuze uyisuse kancane kancane, esikhundleni sokuyikhipha kanyekanye. Iresiphi engcono kakhulu yesinkwa samafu ingagcinwa esitsheni esingangenisi umoya esiqandisini izinsuku ezimbalwa. Nokho, ukuthungwa kuhle kakhulu uma kudliwe phakathi namahora angu-12 okupheka.

Ukugcina, kungcono ukugoqa lesi sinkwa se-keto iphepha lesikhumba noma lesikhumba. Ungakwazi ngisho nokuyibeka esikhwameni sephepha sesikhumba. Ukugcina kunoma yini ebamba umswakama, njengezikhwama zepulasitiki, akukhuthazwa. Kodwa-ke, uma iba "manzi" kancane ngokuhamba kwesikhathi, ungabuyisela ukubukeka kwayo ngokuyikhipha ku-toaster.

ukugcwaliswa okunempilo

Akukhona nje ukuthi isinkwa esimhlophe esilingana kufanele sibe nempilo. Ukugcwaliswa noma okuqukethwe kwalawa masangweji kufanele kube ngokwemvelo futhi kucutshungulwe kancane.

Isibonelo, inhlanganisela ye upelepele obomvu kanye ne-guacamole Inikeza inani elikhulu lezakhamzimba ezisisiza ukuthi sizizwe sanelisekile amahora. Nakuba zonke i-bell pepper zinomsoco, izinhlobo ezibomvu ziphezulu kakhulu kuma-antioxidants. Ngakolunye uhlangothi, i-guacamole ingumthombo ocebile wamafutha anempilo, i-fiber, amavithamini A, B no-C, namaminerali afana ne-phosphorus ne-potassium.

I-flavour entsha kanye nokuthungwa kwe-crunchy i-pepino hlanganisa kahle kakhulu nokhilimu ocebile we- i-hummus. I-Hummus ngokuvamile yenziwe ngama-chickpeas, i-tahini, amafutha omnqumo, nesweli. Ngakho-ke, inikeza inhlanganisela yamaprotheni asekelwe esitshalweni, i-fiber, namafutha anempilo enhliziyo.

El izinhlanzi ezisemathininiNjengesaumoni, amasardine, ne-tuna, kungase kungabi ukudla kokuqala okufikayo engqondweni uma ucabanga ukudla okulula, kodwa kuyindlela enhle engadingi isiqandisi. Ngaphezu kwalokho, ama-saumoni nama-sardine aphezulu ngokumangalisayo ku-omega-3 fatty acids, ehlisa ingozi yesifo senhliziyo, ukuvuvukala, nezinye izinkinga zempilo.

Futhi singayidla ngaphandle kokugcwalisa. Ukunambitheka kwayo kumnandi ngaphandle kwanoma yiluphi uhlobo lwesithako esengeziwe futhi singaqhubeka nokwandisa ukudla kwamaprotheni enhlama. Kungase kusebenze ukudla okulula phakathi kokudla noma njengesiphuzo sokudambisa ukukhathazeka ngenxa yendlala.