Isonka selifu sivakala ngathi siyinto yentsomi, kodwa iyinyani kwaye yonke ingqumbo okwangoku kukutya kwezempilo. Kwaye ngesizathu esihle! Isonka sipakisha iprotein punch ongasokuyifumana kwizonka zesiko. Ukuba ayikuchukumisi, inyani elandelayo yesondlo ngokuqinisekileyo iya kuba: ayinayo i-carbs. Ewe imithandazo yethu iphendulwe kwaye nesonka ngaphandle kwe carbs senziwe ekugqibeleni! Kodwa ngaphambi kokuba ufunge isonka ngonaphakade, unokufuna ukujonga ngakumbi oku kutya kuyimfihlakalo. Ngelixa isenokungabinayo i-carbs kunye neekhalori, ayinokukunceda ukuba unciphise umzimba okanye ube yindawo yendalo yesonka. Masijongane nayo: xa into ivakala ukuba intle kakhulu ukuba iyinyani, ihlala injalo.
Ngaba iphilile kunesonka?
Isonka esenziwe ngamafu senziwe ngetshizi yekrimu (okanye i-cottage cheese), ukhilimu we-tartar, kunye neswiti. Iresiphi elula, kodwa ungadibanisa amanye amayeza kunye neziqholo ukuya kwindawo emnandi. Esi sonka singena-ngqolowa kunye ne-carb, phakathi kwezinye izibonelelo ezisempilweni . Kwabo banesifo isifo se-celiac (ukungakwazi ukwenza inkqubo ye-gluten), oku kunokubonakala ngathi yi-godsend yezempilo. Inesiqingatha seekhalori zezonka zesintu, kodwa zininzi izinto ezisezantsi kule ndlela yesonka. Isonka selifu sinokuba I-carb-free kunye ne-calorie ephantsi, kodwa ukukhonzwa kwayo kuphela kunokufikelela kwiigram ezingama-6 zamafutha kunye nee-milligram ezingama-45 zesodiyam. Amanqatha aphezulu anokubangelwa sisihizi setshizi ebandakanyiweyo kwiindlela ezininzi zokupheka. Ikwanayo nefayibha encinci okanye ayinayo kwaphela; ukuthelekisa, ungalindela malunga ne-3 gram yefayibha kwisilayidi se-multigrain okanye isonka sengqolowa esipheleleyo.
Izidlo ezahlukeneyo
Ngelixa sinokuthi sigqabhuke nje ibhamuza lesonka selifu, siyakuqinisekisa ukuba esi sonka sinendawo yaso kwizidlo ezithile. I-Paleo, i-carb-free, i-fat-free, kunye ne-gluten-free diet zonke ziyaxhamla ekusebenzeni kwesi sonka. Njengesonka esiqhelekileyo, isenokugcotywa kwaye isetyenziswe phantse kuyo yonke indlela esetyenziswa ngayo isonka. Kodwa ukuba ucinga ukurhweba kwisonka sakho seWonder Bread yolu hlobo lwe-hyped-up, kubalulekile ukuba ugcine engqondweni ukuba isonka selifu asikunambitha njengesonka esiqhelekileyo okhulele kuso. Inhlama yenziwe ngokubetha amaqanda abamhlophe, ngoko ukuthungwa kwayo kusondele kwi-meringue ehlafunayo esanda kuphuma ehovini. Imnandi! Kodwa yahluke kakhulu kwizonka zakho zendawo yokubhaka.
Indlela yokuyisebenzisa
Isonka selifu Unokubhaka kwizonka okanye kumjikelo ngamnye; ixesha lakho lokubhaka liya kwahluka ngokuxhomekeka kwindlela oyimisa ngayo intlama. Ukuba ukhetha ukubhaka iidiski ezincinci zesonka selifu, ukwenza ii-pizza ezizodwa kukulula okulula. Emva kokwenza isonka sakho, phezulu kunye ne-tomato sauce kunye noshizi. Pop ii-pizza ezihlanganisiweyo zibuyele ehovini de itshizi inyibilike. Ngelixa oku kukutya okune-zero-carb, isonka kunye nothombo zombini zibandakanya itshizi, ke qiniseka ukuba uhamba ngokulula kubisi kwezinye izidlo zakho.
Ukuba uneendwendwe zesidlo sangokuhlwa ezinganyamezelekiyo, ukubonelela ngezonka zezonka kuyindlela elungileyo yokubenza bazive bekhululekile etafileni. Yenza nje inhlama ibe yimithi emide endaweni yesangqa kunye nangaphezulu ngamayeza amatsha. Akunakho ukutshitshiswa kwibhotela njenge-Olive Garden, kodwa iindwendwe zakho ziya kuxabisa enye indlela.
Phakamisa i-flavour
Isonka selifu (esikwabizwa ngokuba 'sisonka se-oopsie') sele sikhe sajikeleza okwethutyana. Inkqubo ye- Iresiphi ibonakalisiwe njengendawo yokubambela isonka kubalandeli bokutya okudumileyo kweAtkins, kodwa ukuvuselelwa kwemincili yeresiphi iyavakala. Ukongeza ekubeni lula ukwenza kwaye ngaphandle kwe-carb, isonka selifu senziwe ngokulula. Incasa yesonka iyaboleka kongezwe iincasa ezinesibindi: zama ukuvuselela izinongo zomhlaba, njenge-cumin yomhlaba okanye umgubo wecryry, kumxube weqanda le-cream ngaphambi kokugoqa abamhlophe abamhlophe beqanda. (Gwema ukongeza izithako kumaqanda abamhlophe ukuthintela umxube obethiweyo ungangcolisi.) Zisa incindi yokutshaya kwimiqolo ngokudibanisa i-chipotle chili powder okanye ipaprika etshayiweyo.
Kwidizethi okanye izitya zesidlo sakusasa ezinesonka selifu, zibandakanya idash yevanilla okanye ukufafaza isinamon okanye i-nutmeg kwi-batter. Nciphisa iziqwenga zesonka sefu kunye neengcezu ze-almond, amantongomane aqingqiweyo, imbewu yepoppy, okanye imbewu yeesame kanye ngaphambi kokubhaka ukuze kugqitywe. Fafaza ityuwa erhabaxa okanye ipepile emnyama eqhekekileyo ukuvelisa amanqaku amnandi. Ukuqhuma kwe-citrus eqaqambileyo, gubungela i-orange okanye i-lemon kwi-batter ngaphambi kokubhaka.
Ezinye iindlela zeshizi cream
Nabani na obukele ukutya kwabo amanqatha, itshizi ekrimu inokuba sisikhubekiso kwirisepe yesonka selifu. Nye ounce yetshizi entsha (emalunga neepunipoyi ezi-2) ineegram ezi-5 zamafutha agcweleyo kunye neegram ezisibhozo zamafutha. Indlela elula yokunciphisa inani lamafutha kukucima itshizi cream Neufchatel itshizi. INeufchatel ine-1/3 lamafutha angaphantsi kunoshizi wekrimu. Le recipe isebenzisa i-yoghurt yesiGrike yona, enombala ococekileyo kunye nevumba elimnandi, yenye into ebambekayo. Ukunciphisa amanqatha nangaphezulu, yiya kwiipesenti ezi-2 okanye kwi-yogurt ye-nonfat. Ye Inguqulelo engena-bisi yesonka selifu , shiya i-cream cream ngokupheleleyo kwaye endaweni yoko usebenzise ukhilimu onqabileyo kwi-can of milk coconut. Yipholise i-can kwasebusuku kuqala kwaye uqiniseke ukuba awuyishukumisi; emva koko unokukhupha ngokulula ukhilimu emva kokuvula. Olunye uhlobo lweshizi cream lubandakanya i-cottage cheese (ethi iresiphi yokutya ye-Atkin yoqobo), i-ricotta cheese, ukhilimu omuncu kunye ne-mascarpone.
Isidlo sasemini kunye nesangokuhlwa
Isonka selifu yinto yendalo iisendwitshi . Sebenzisa isonka kubushushu begumbi okanye ungasifudumeza okanye usithambise nge-oveni okanye kwi-orenji yethophi yokuphosa. Ukwenza ifayile ye- Isandwich yesonka eyosiweyo , Nyibilikisa ibhotolo okanye ubushushu beoyile epanini uze udibanise amaqhekeza esonka amabini kwaye umdaka iqhekeza ngalinye kwelinye icala. Beka itshizi phakathi kwamacala amdaka kwezi ziqwenga zibini zesonka emva koko upheke isandwich, ujike kube kanye, de itshizi inyibilike. Zama ezi ndlela zokupheka akukho-carb burger buns kwaye izinja ezishushu . Zombini ipitsa kunye isonka esisicaba ilifu isonka sinokuphatha iintlobo zoonobumba . Ngokungafaniyo nepizza yengqolowa yengqolowa kunye ne-focaccia, ebhakwa kunye nokuhonjiswa kwayo kude kube kupheka isonka, iqhinga lokwenza iinguqulelo zezonka zamafu kukubhaka isonka (isonka) kuqala ngaphandle kwesosi okanye uthotho. Nje ukuba isonka silungile, i-pizza inokuqokelelwa kwaye ibuyiselwe ehovini de itshizi kunye nesosi ziqhume kwaye ii-toppings ziyavutha. Naziphi na izithambisi ezifuna ukuphekwa okubanzi (njengamakhowa agcadiweyo, isoseji, okanye iitumato ezigcadiweyo) kufuneka zilungiswe kwangaphambili.
Yenza i-dessert ephantsi
Ukwenza mfutshane ukusebenzisa isonka selifu kuphantse kube yinto engekhoyo; isonka sinokukhanya, ukukhanya komoya okufana kakhulu nekhekhe elifutshane. Yiphungule isonka usebenzisa i-yoghurt ye-vanilla endaweni yetshizi okanye ukuba ukhetha, yongeza ubusi obuncinci kunye nembewu ekhutshiweyo yeembotyi ze-vanilla kwimbethi yencasa enzulu kunye nefuthe elihle elinamachokoza. Phezulu kwilifu 'ezimfutshane' kunye amatsha, amaqunube ama-macerated okanye iipesika kunye nomphezulu nodoli ophehliweyo. Ngenye indlela, isandwich a ukugcwalisa okune-creamy kwii-whoopie pie phakathi kwamaqhekeza amabini esonka.
Uyenza njani
Inkqubo ye- Iresiphi yesonka selifu Uhenda ukuba uzame ngenxa yokulula kwayo. Ufuna kuphela amaqanda amathathu (ahlukanisiweyo), amacephe ama-3 etshizi ethanjisiweyo, 1/4 itispuni yokhilimu wetharari, icephe elinye lobusi, kunye namathontsi amabini olwelo uStevia. Yiyo leyo! Akukho kugwele, kulinda, okanye igwele.
Kwisitya esincinci, xuba izikhupha zamaqanda, ubusi, kunye noshizi cream. Kwisitya esahlukileyo, hlanganisa amaqanda amhlophe kunye nekhrim yetartar de ube neencopho eziqinileyo. Gcwalisa le mixube mibini kunye kwaye uyikhuphele ngononophelo intlama yesonka kwiphepha lecookie elirhangqiweyo, wenze imijikelezo ye-intshi ezi-10 ezimalunga ne-intshi ucinga. Bhaka kwi-300 degrees Fahrenheit malunga nemizuzu engama-30, emva koko wonwabele isonka esifudumeleyo okanye ubambe ukuze usisebenzise kamva.
Iingcebiso zokubhaka isonka ngamafu
Ngokwesiqhelo uya kufumana iiresiphi zesonka esibhaka ebhakiweyo, kodwa unokwenza isonka ngaphakathi ifom yesonka . Nje ukuba ubhakwe, ungasicoca isonka njengoko unokwenza nesonka esenziwe ekhaya. Kuya kuthatha ixesha elide (malunga nemizuzu engama-60 iyonke) ukubhaka isonka esipheleleyo selifu kunokuba kubhaka amaqhekeza esonka. Zama ukwenza isonka kwiitoti ze-muffin zempembelelo enje ngebhiskiti. Nokuba wenza iirollings, biscuits, okanye isonka, jonga inkqubela phambili eziko. Ukuba isonka siqala ukuba mdaka ngokungalinganiyo, jikelezisa ipani. Isonka esitsha sivela ehovini, isonka ngasinye sinokuba krwada, kodwa emva kokupholisa nokugcina kwisitya esigqunyiweyo, isonka sithamba ngokuthamba. Gcina ilifu lesonka efrijini okanye ulibandeze. Phinda uhlaziye izonka ezifrijiweyo ehovini. Thaw isonka selifu esineqhwa ngaphambi kokufudumala.
Ngaba isonka selifu esenu?
Ukuba ungumntu othanda ukutya isonka kwaye uyasithanda, isonka selifu asiyoyakho. Ngelixa incasa kunye noburhabaxa besi sonka sinencasa ngokwaso, asinakuthelekiswa nesithende sesonka sase-Italiya okanye i-crostini eyenziwe nge-baguette yesiFrentshi. Ukuba uneendwendwe ezingayityiyo i-gluten, esi sisidlo esilungeleyo sokubetha: kulula ukwenza kwaye ngokuqinisekileyo kuya kubakholisa abahlobo bakho abanqandekileyo bokutya. Kodwa ukuba ujonga endaweni oza kuyisebenzisa ngelixa usitya ukutya, esi sonka singenzakalisi kunokuba silungile. Kuya kufuneka ukhumbule ukutshintsha indlela otya ngayo kwaye uyigcine ilungelelene, nto leyo eyakufuneka kakhulu xa utyeba amanqatha oza kuwangenisa. Sicebisa ngokubeka iliso kwi-carb yakho ngokusondeleyo kwaye uzithobe kwisilayi sethosi yengqolowa epheleleyo kwisidlo sakusasa .
Imenyu yentsimbi ye-taco kwi-80's
