Tart ya Fig ndi Guava: Chinsinsi Chosavuta, Chopangidwa Kunyumba Chokhala ndi Kukhudza kwa Kutentha

N’chifukwa chiyani mkuyu ndi guava tart sizili mchere wathanzi monga momwe mukuganizira?

Shuga wowonjezera komanso wachilengedwe wambiri

Ngakhale nkhuyu ndi guava Zipatso zimenezi zili ndi michere yothandiza; kuzisakaniza mu tart nthawi zambiri kumafuna shuga wowonjezera kuti ziwonjezere kukoma. Gawo limodzi likhoza kukhala ndi magalamu 25-30 a shuga, kupitirira zomwe bungwe la WHO limalimbikitsa tsiku ndi tsiku. Kuphatikiza apo, shuga wachilengedwe m'zipatso zonse ziwiri umakhala wokhazikika panthawi yophika, zomwe zimawonjezera index yawo ya glycemic.

Zosakaniza zomwe zimakonzedwa mu mtanda ndi kudzazidwa

Maphikidwe ambiri amagwiritsa ntchito ufa woyengedwa bwino y batala Pa maziko ake, amapereka mafuta okhuta ndi chakudya chopanda kanthu. Mitundu ina imaphatikizapo mkaka wonse kapena madzi okhuthala, kuwonjezera ma calories "obisika". Ngakhale njira zina "zopepuka" nthawi zambiri zimakhala ndi zotsekemera zopangidwa kapena zosakaniza zosafunikira.

Kuchuluka kwa ma calorie poyerekeza ndi magawo ang'onoang'ono

Chidutswa chapakati cha keke iyi chingakhale chodula pafupifupi Kcal 300-400zofanana ndi mchere wokonzedwa bwino kwambiri. Ngakhale kuti zipatso zimapereka ulusi ndi mavitamini, ubwino wake umachepa ndi:

• Kukula kwa magawo (nthawi zambiri amaperekedwa m'zidutswa zazikulu).
• Chosakanizacho chili ndi zosakaniza zokhala ndi mafuta ambiri.
• Kutaya zakudya panthawi yophika.

Ogula ambiri amalumikiza "zosakaniza zachilengedwe" ndi "zathanzi," koma kukonza chakudyachi kumapangitsa kuti chakudyachi chikhale chokoma kwambiri. njira yanthawi zinaOsati tsiku lililonse. Kuti mugwiritse ntchito bwino ubwino wa nkhuyu ndi magwava, ndi bwino kuzidya zatsopano kapena zosaphika.

Mavuto atatu akuluakulu okhudzana ndi njira yachikhalidwe yophikira nkhuyu ndi guava

1. Kapangidwe ka zipatso kosasinthasintha

Chimodzi mwa zovuta zazikulu za njira yachikhalidwe ndi kuvutika kulinganiza kapangidwe kake ya nkhuyu ndi magwava akamaphikidwa. Ngakhale kuti nkhuyu zimagwa msanga, magwava amakhalabe olimba omwe angapangitse kusiyana kosasangalatsa. Izi zimakula kwambiri ngati sizikulamuliridwa:

• Nthawi yophikira chipatso chilichonse padera.
• Mfundo yeniyeni ya kukhwima kwa zosakaniza.

2. Kutsekemera kwambiri

Kuphatikiza kwa nkhuyu ndi guava kumapanga shuga wambiri wachilengedwekomwe shuga woyengedwa bwino nthawi zambiri amawonjezeredwa. Kuchuluka kumeneku sikuti kungopanga clay kokha, komanso kungathe:

• Kubisa kukoma kwa asidi kapena maluwa a zipatso.
• Chepetsani kudya kwake pa zakudya zopanda ma calories ambiri kapena kwa anthu odwala matenda ashuga.

3. Kusinthasintha kochepa pa nkhani zoperekedwa

Ngakhale kuti njira yophikirayi imayang'ana kwambiri pa zosungira kapena jamu, mtundu uwu Sichigwiritsa ntchito mokwanira mphamvu ya zakudya za chisakanizocho. Mabaibulo ochepa amafufuza njira zina monga:

• Zodzaza za makeke ophikidwa.
• Maziko a msuzi wotsekemera ndi wowawasa m'mbale zokoma.
• Chosakaniza mu ma shake kapena ma smoothies okhala ndi mawonekedwe amakono.

Mavutowa akusonyeza momwe njira zakale, ngakhale zili zogwira ntchito, zingachepetsere luso ndi kusintha malinga ndi zomwe mumakonda panopa. Komabe, kuzizindikira ndi sitepe yoyamba yokonzanso njira imeneyi.

Tart ya fig ndi guava: ngozi yobisika pa zakudya zanu yomwe muyenera kudziwa

N’chifukwa chiyani imawoneka bwino koma siili bwino?

La mkuyu ndi guava tart Kawirikawiri imaonedwa ngati njira "yachilengedwe" chifukwa cha zosakaniza zake za zipatso. Komabe, lingaliro ili ndi lolakwika: ngakhale nkhuyu ndi guava zimapereka mavitamini ndi ulusi, kukonzekera kwachizolowezi kumaphatikizapo magawo a madzi, shuga woyengedwa, ndi maziko a mtanda Ufa wokonzedwa bwino. Zotsatira zake ndi mchere wokhala ndi glycemic index yokwera komanso ma calories ambiri omwe angawononge zakudya zanu popanda kuzindikira.

Kuchuluka kwa ma calories ndi shuga wowonjezera

Chidutswa chapakati cha keke iyi chili ndi pakati pa Ma calories 300 ndi 450Kutengera ndi kukula ndi njira yophikira. Kuti mudziwe zambiri:

• Ufa wa pastry wa Shortcrust kapena puff pastry umapereka mpaka 40% ya ma calories onse.
• Madzi a guava nthawi zambiri amakhala ndi shuga kapena manyuchi owonjezera kuti kukoma kukhale kowonjezereka.
• Nkhuyu zouma zimakhala ndi shuga wambiri kuposa zatsopano.

Izi zimapangitsa kuti ikhale yopatsa mphamvu mwachangu, koma ili ndi michere yochepa yofunikira.

Momwe zimakhudzira zolinga zanu za zakudya

Kudya keke iyi nthawi zonse kungayambitse kukwera kwa shuga m'magazi, kutsatiridwa ndi kuchepa kwa chilakolako cha maswiti ambiri. kapangidwe kokhuthala komanso kosangalatsa Zimapangitsa kuti kugawa zakudya kukhale kovuta. Ngati mukufuna kuchepetsa thupi kapena kusunga shuga m'magazi, ndikofunikira kuchepetsa kudya kwanu pazochitika zapadera ndikusankha njira zina monga zipatso zatsopano ndi yogurt yachilengedwe yopanda shuga.

Njira zina zabwino zophikira m'malo mwa kuphatikiza nkhuyu ndi guava pophika

Ngati mukufuna kuchepetsa shuga kapena kuwonjezera zakudya zina muzakudya zanu zopatsa thanzi, pali njira zopepuka kuposa zosakaniza za nkhuyu ndi guava. Zipatso izi, ngakhale zachilengedwe, zili ndi fructose yambiri ndipo zimatha kukweza msanga index ya glycemic ya zomwe mwapanga. Tikukuuzani za njira zina zatsopano komanso zolinganiza.

Applesauce kapena compote yopanda shuga

Puree ya apulo ndi chakudya chodziwika bwino chomwe chimatha kusinthidwa shuga ndi mafuta mu kuphika. Ubwino waukulu:

• Zopatsa mphamvu zochepa: Imapereka 50 kcal yokha pa 100 g, poyerekeza ndi 74 kcal pa nkhuyu.
• Ulusi wosungunuka: Zimathandiza kukonza chimbudzi ndikupangitsa kuti munthu akhute.
• Kusiyanasiyana: Sakanizani ndi zonunkhira monga sinamoni kapena cardamom.

Madeti ouma kapena nkhuyu zonyowa

Ngakhale kuti madeti nawonso ndi okoma, kuchuluka kwa ulusi wambiri (6,7 g pa 100 g) Ndipo mchere monga potaziyamu umawapangitsa kukhala ndi thanzi labwino kuposa magwava atsopano. Akanyowa, amapanga phala lokhuthala labwino kwambiri la mipiringidzo yamphamvu kapena makeke, zomwe zimachepetsa kufunika kowonjezera zotsekemera.

Dzungu lokazinga kapena mbatata yotsekemera

Ndiwo zamasamba izi zimapereka beta-carotene, vitamini A ndi mawonekedwe ake okoma Dzungu lili ndi 26 kcal yokha pa 100g ndipo kukoma kwake pang'ono kumakupatsani mwayi wochepetsa shuga m'maphikidwe ndi 30%. Mbatata, chifukwa cha starch yake yolimba, ndi yabwino kwambiri pa zakudya zopanda gluten.

Zosankha zina monga nthochi zophikidwa bwino kapena almond paste ndi zabwino kwambiri popanga makeke okoma, koma okhala ndi zakudya zokwanira. Chofunika kwambiri ndikuyesera zosakaniza zomwe zili ndi glycemic yochepa komanso ulusi wambiri.

Nthano ndi zenizeni zokhudza ubwino wa zakudya za mkuyu ndi guava tart

Kodi tart ya mkuyu ndi guava ndi "chakudya chapamwamba"?

Un nthano wamba Tart iyi, chifukwa ili ndi nkhuyu ndi guava, imaonedwa kuti ndi "chakudya chapamwamba" chokhala ndi mphamvu zodabwitsa. Ngakhale kuti zipatso zonse ziwiri zili ndi ulusi wambiri, vitamini C, ndi ma antioxidants, njira yophikira ndi zosakaniza zina (monga ufa woyengedwa kapena shuga) zimachepetsa ubwino wake. Zoona Sizilowa m'malo mwa kudya zipatso zatsopano mwachindunji mu zakudya zoyenera.

Kodi imalamulira kuchuluka kwa shuga m'magazi?

Ena amakhulupirira kuti kuchuluka kwa nkhuyu zawo—komwe kuli ndi ulusi wosungunuka—kumathandiza kulamulira shuga m'thupi. Komabe, Izi ndi zabodza pang'onoShuga wowonjezeredwa mu njira yachikhalidwe yophikira ndi njira yophikira zimapangitsa kuti pakhale glycemic index yapamwamba. Mitundu yosinthidwa yokha (yokhala ndi zotsekemera zachilengedwe kapena ufa wa tirigu wonse) ndi yomwe ingapereke phindu linalake, ngakhale kuti ndi yochepa.

Kodi zimathandiza kuchepetsa thupi?

• Bodza: "Ndi mchere wopanda ma calories ambiri chifukwa uli ndi zipatso."
• Zoona: Kudya chakudya chapakati kumakhala pakati pa 250 ndi 400 kcal, kutengera kuchuluka kwa batala kapena shuga womwe wagwiritsidwa ntchito. Kudya pafupipafupi popanda kuchepetsa kuchuluka kwa chakudya kungapangitse kuti munthu anenepe kwambiri.

Kodi ndi gwero lofunika la mavitamini?

Ngakhale kuti guava imapereka vitamini C wochuluka kuposa lalanje ndipo nkhuyu zimapereka potaziyamu, kutentha kwambiri mukaphika kumawononga michere ina mwa izi. Zoona Zoona zake n'zakuti tart iyi imapereka mavitamini ochepa poyerekeza ndi kudya zipatso zosaphika, koma ikadali njira ina yopatsa thanzi kuposa makeke ena ophikira m'mafakitale.