Zvimwe Zvinyoro Zvokugadzirisa Unogona Kushandisa Izvo Zvishoma muCarbs
Kunyorera muto, muto, girafu, kana sopu inounza mibvunzo apo iwe uri kudzivirira makhahydrates. Zvinogona here kuti zvidimbu zvechigarire zvakadai seupfu uye chibage chinoshandiswa kana iwe unoda kubatsiridza?
Mubvunzo wakanyanya kukura kubvunza ndehuwandu hwaunoda. Kana iwe uri kungoshandisa puniki yeupfu kana kuti cornstarch kune recipe inogadzira maitiro akawanda, inofanira kuchengetedza chikafu chako chekudya pasi pama carbs chero bedzi zvimwe zvese zvinoshandiswawo zvakagadzirwa necarb.
Kana uri kubika muto wakasvibirira kana soup unoda huwandu hwakaoma, unogona kuongorora dzimwe nzira dzakaderera-carb. Tarisa mhando dzemhando dzakasiyana dzeikudya.
Muchena kana Boro Rese Rinokura
Pfuu yakatsvuka ndiyo yakawanda inowanzoshandiswa mumashizha. Mune mamwe mapeji, unogona kunge uchiri kushandisa. Kune 6 magamu emakrohydrates pahupuni yehupfu hwepasi. Izvi zvinogona kuvhara imwe kapu yemukati , iyo ine vamwe vanocheka kubva kune nyama, kana muto mutsvuku.
Zvinotora mapeji maviri eupfu kuti iite muto muhupamhi kuwanda, uye zvitatu zveupupuri hwakawanda. Yese yega yegorosi ine 4.5 gramu net carbohydrates uye 1 gramu fiber pahupuni. Iwe unowanzoda ugofu hwegorosi zvishoma kupfuura hupfu chena kuti uite muto. Kurwiswa kweGututen-kufanana neupfu wejisi kunoshanda zvakafanana neupfu hwegorosi kana zvichiuya kune mazai ekudzikisa, uye ane anenge yakafanana yemarobho.
Paunoshandisa hupfu kuti uite muto, haugone kuwedzera zvakananga sezvachaita kuti zvive. Nzira yakanakisisa yokuwedzera nayo iri mu roux , uko iwe unopisa nemafuta, samafuta kana bhotela, uye uchibika kweminiti kana maviri (inokurudzira nguva dzose) kubvisa furawa yakasvibirira. Ipapo, whisk mumvura. A roux inononoka kuve yakasviba kana iwe uchibika.
Mamwe mapepa achadaidza roux yakasviba, asi simba rakakura rinoderera sezvo richibika, saka nekuda kwepasi-carb zvinangwa, roux roux ndiyo yakanaka.
Nedzimwe nzira mbiri dzekuwedzera furasi kumuchu mutsvuku, iyo inokurudzira kana kusungira upfu hwakatsetseka nemvura inotonhorera uye wobva wawedzera kumuchu, kana kuti beurre manié , paunosanganisa upfu uye bhotela muchiganda uye uwedzere chiduku zvishoma. Iwe unogonawo kuwedzera upfu hwemiriwo kana nyama sezvaunenge uchivhenekera kana kuisa mazita.
Cornstarch
Cornstarch ine magiramu manomwe e carb pahupuni asi mamwe masimba anokonzera. Maererano nekona yemagetsi, iwe unongoda hafu yegorosi yakawanda sehupfu, asi nyanzvi dzinoita seinosiyana pane iyi.
Kana ruzivo rwako ruchidanidzira imwe chete yepuniki, ipapo chibage chinogona kushandiswa-carb sarudzo yako.
MaSauro akasungirirwa nechechi yegorosi haasi opaque uye glossier. Cornstarch inowanzowedzerwa mumvura inotonhorera uye kusvika kune muto (whisk kana kusungira mumudziyo muduku kuti ubatanidze). Iwe haufaniri kunetseka nezvekubika kwekutanga.
Arrowroot Kukura
Kana uri kutsvaga nzira yakajeka yekudya mucu usina kushandura kunakidzwa kwezvokudya zvako, tendeukira kune arrowroot pfu panzvimbo yegorosi iyo inogona kusiya kudya kunonaka chalky kana yakasvibiswa. Arrowroot hupfu hwakasvibirira mutsvuku wakagadzirwa kubva kune wakaomeswa tubers.
Arrowroot yakafanana nechibage chekamba mumutambo we carbs iyo ine uye inoshandiswa nenzira imwe chete, kunze kwekuti ine glossier kuonekwa.
Apo inoshandiswa pakubika, inowedzera kaviri simba guru rehupfu yegorosi uye kusiyana nehupfu hwegorosi, harina kuchinja kunaka kwezvokudya. Shandisa uroti hwehurotiot kuti uchengetedze michero inofanira kuramba yakajeka. Inosunungura zvakanaka, asi haitauri kubudirira uye haikwanise kushandiswa pamatambo ekudzivirira kana mumapirase anosanganisira nguva refu yekubika. Arrowroot inomira kune acidic zvinodhaka zviri nani kudarika cornstarch inoita.
Zvimwe Zvimwe Zvokutamba
Kana iwe uchida kudzivisa kusara zvakakwana, pane dzimwe nzira shomanana, semiti yemiriwo , mairi emiti, mazai, makungu, uye mbeu.
Kusarudzwa kweimwe nzira yaunogona kusarudza inobva pane zvaunoda kubika.
Ita Kupera
Kungoita mhezi kusvikira mvura ichibuda kubva mumuchu uye inogadzira muto muchero, inoshanda pane dzimwe nguva. Ramba uchifunga mupfungwa dzako, izvo zvinonaka uye zvipfeko zvichawedzerwa zvakanyanya. Kana uri kuenda kune hunyengeri uye unhu hwakanaka, izvi zvingasava iyo nzira yakakodzera iwe.
Gums Vezvirimwa
Nezita rakadai se guar gum uye xantham gum, gums gumini ingasaita seinofadza; iyo mikoko inokonzerwa nemidziyo yezvinomera inobata mvura kuti iite gel-yakafanana, inokonzera kusagadzikana. Guar gum ine nguva kasere simba rekusimudza remakona. Kusiyana negorosi, maruva ehupusi haagoni-uye anowanzoshandiswa sewaini muzvigadzirwa zvemabhizimisi. Izvi zvinokonzerwa newaini inogona kuwanika muzvitoro zvezvokudya zvepamusoro kana paIndaneti.
Kuti ushandise gumini yemiriwo kuti uite mazinga, shandisa zvishoma muhutu paunenge whisking. Endai zvishoma nezvishoma, nokuti zvakanyanya zvichapfuura-thicken muto kana muto uye wosiya tsvina inonzwa kune chikafu.
Pureed Vegetables
Mishonga yakasvibiswa inonyanya kunaka pamasobho ane mhete uye inoshanda zvakanaka nokuda kwesauces. Munenge mimwe yemiriwo yakabikwa inogona kuiswa pamwe uye inoshandiswa kupisa soup kana muto; somuenzaniso, funga broccoli kana sumpu soup. Uyezve, tomato paste is goodener thickener. Shiraplant , zucchini, imwe squash, cauliflower , kana pasi pedb midzi mishonga yose isarudzo dzakanakisisa kana usingadi miriwo kuwedzera zvakanyanya kunaka.
Dairy Products
Cream ichavhara sezvo inoderedza, saka kana iwe ukawedzera kamuti kune muto uye woibikira, muto unozowedzera kupfuura kuderedza pasina kamuti.
Samoya yakasviba isiri yakasimbiswa shanduro yekamu uye inogona kusvibiswa mumupu. Cream cheese, iyo yakareba kudarika mukaka waunyu, inogona kushandiswa seyekudzivirira kunyange zvazvo inopa ruvara rwakasiyana.
Uyewo, unogona kuwedzera kupisa bhorera pamagumo ekubika kubika kwepasi uye izvo zvichaita kuti kuwedzere kuitika.
Mazai
Apo iwe unofunga nezve mayonnaise kana hollandaise uye iyo kusagadzikana, inenge yakasanganiswa muto wemafuta uye evha yolk kana bhuru neii yolk. Egg yolk nemafuta inobatsira zvikuru. Sezvo mutemo, usawedzera yiriki zvakananga kune mhepo inopisa kana inoputika. Kuti uzvidzivirire izvi, tsausa ganda racho nekuwedzera chikamu chesauce kwavari kuti zvishoma nezvishoma zvikwanise kuzviunza kutonhorera. Zvadaro, wedzera mazai anononoka kusvika kune muto.
Nuts
Mitsara yeground yaive yakashandiswa kupisa masaga mumazuva ekare. Nzizi dzomukati , segunyu neamamondi , dzinoshanda zvakanaka. Kokoti ndeimwe nzira. Iwe unogona kutenga zvirongo kana zvingwa zvekikoniti zvinogadziriswa zvinogona kushandiswa kuti uwedzere masukisi, zvisinei, usanganisa kusanganiswa kunwa kwezita rakafanana iro rakawedzera shuga.
Mbeu
Zvokudya zvinoputika uye mbeu dzechia zvinowedzera uye zvinopisa zvinwiwa, asi zvinogona kuva zvinyoro, naizvozvo hazvishandi zvakanaka mumashizha mazhinji. Vanoshanda zvakanaka kuti vanwe zvinwiwa sejisi, vachiita kuti vashandise.
Imwe Nzira Yokugadzira Savo Yakaderera-Carb
Muchoche muto mutsva unoshandisa huwandu hwemafuta sehupfu. Iviri yacho inogadzirwa pamwechete uye mukaka inowedzerwa. Kuti uite pasi-carb muto mutsvuku, sechabheelel mucu, edza kushandisa hafu yemvura uye hafu yekamu panzvimbo pemukaka , kana soy unotenedened kana mukaka wemarmond. Chengetedza zvinoshandiswa zvakanyatsonaka kuti uone kuti hapana zvinotapira zvinowedzerwa, izvo zvichaunza nhamba ye carb.
Gravy Alternatives
Nhau yakanaka ndeyokuti imwe kapu yemirasi inoda imwe chete yepuniki yeupfu kuti iite, iyo inowedzera 6 gramu ega egahydrate. Izvozvo zvinoreva kuti 1/4 mukombe wemasikirwo gravy ane 1.5 gramu yemakrohydrate. Asi kana iwe uchida kuva nechinangwa chekuita mhando iyo inenge yakaderera mu carbs, funga kugadzira a jus jus rather. Izvi zvinoshanda zvakanaka nokuda kwekuku kana huturuki, sezvinokonzera mhepo inenge iine yega chaiyo inogadziriswa agent. Iwe unoshandisa zvinokonzera, zvinopisa pani, uye zvishoma nezvishoma unoderedza kukonzera kumusarudzo wako wakasarudzwa. Iwe unogona kuwedzera chimwe chezvimwe zvinokonzera kukurumidza majekiseni kana iwe uchida.
Shoko Rinobva
Uine maitiro mashomanana ekicheni, iwe uchakwanisa kunakidzwa sauces, soups, uye girafu izvo zvakaderera mumakhahydrates. Iwe unogona kukuona iwe unofara izvi zvakasiyana uye ufare wakaongorora zvaunogona kuita.