Ufulawa womdumbula uyatyebisa?

-Delile

• Ungayidla kanjani impuphu yama-manioc ngaphandle kokuthola amafutha
• Izinzuzo Zikafulawa Womdumbula
• Imininingwane yezempilo
• I-Cassava Flour Cake Recipe

Ufulawa womdumbula waziwa ngokuthanda ukuzuza kwesisindo ngoba ucebile ngama-carbohydrate, futhi njengoba ungakuniki i-fiber awukhiqizi ukusutha ngesikhathi sokudla, okwenza kube lula ukukhulisa inani lama-calories adliwe ngaphandle kokuqaphela. Ngakolunye uhlangothi, ukudla okungacutshungulwa kahle okunamaminerali afana ne-iron, i-calcium, i-magnesium ne-potassium okusiza ukulinganisa ukudla.

Kodwa-ke, le mpuphu inenkomba yesilinganiso se-glycemic engu-61, ayiqukethe i-gluten futhi yenziwa ngomdumbula, owaziwa nangokuthi umdumbula noma umdumbula. Lo fulawa uvame ukufafazwa ngaphezu kwanoma yikuphi ukudla, kodwa futhi kungenziwa nge-farofa, ukulungiswa okujwayelekile kweBrazil, okubandakanya u-anyanisi, uwoyela kanye nesoseji.

Lapho idliwa nsuku zonke nangobuningi bayo, ufulawa womdumbula uyancipha, ikakhulukazi lapho udla i-barbecue farofa noma ukhetha i-farofa enezimboni, enothe nge-sodium.

Ungayidla kanjani impuphu yama-manioc ngaphandle kokuthola amafutha

Ukujabulela ukunambitheka kofulawa we-manioc futhi ngasikhathi sinye uvikele ukuzuza kwesisindo, kufanele udle isipuni esingu-1 kuphela sefulawa we-manioc ngosuku, ugweme ukudla i-farofa, okulungiselela okunama-calories amaningi namafutha.

Ngaphezu kwalokho, kufanele ihambisane nesidlo nenyama namasaladi, okuwukudla okusutha kakhulu nokusiza ekwehliseni umthwalo we-glycemic wesidlo, okusiza ukuvimbela ukuzuza kwesisindo. Qonda ukuthi yini inkomba ye-glycemic kanye nomthwalo we-glycemic.

Okunye ukuqapha ukugwema ukusetshenziswa kwaso kanye nokudla okunothe ngamafutha, njengesausage nebhekoni, nezinye izinhlobo zama-carbohydrate alula, njenge-rice emhlophe, ama-noodle angenayo i-wholegrain, amazambane, ushukela noma ama-box juice namasosi athatha ufulawa kakolweni. noma isitashi sommbila lapho silungiswa.

Izinzuzo Zikafulawa Womdumbula

Ngenxa yokuthi ukudla okucutshungulwa kancane, ufulawa womdumbula olula kuyindlela enhle yokunciphisa ukusetshenziswa kokudla okusetshenzisiwe futhi kuletha izinzuzo ezifana nokuthi:

1. Nikeza amandla, ngokuceba ngama-carbohydrate;
2. Vimbela amajaqamba futhi uthande ukusikwa kwemisipha, njengoba icebile nge-potassium;
3. Usizo uku ukuvimbela i-anemia, ngoba iqukethe insimbi;
4. Usizo uku phumula futhi ulawule umfutho wegazi, ngenxa yokuqukethwe kwayo kwe-magnesium.

Kodwa-ke, kubalulekile ukukhumbula ukuthi lezi zinzuzo zitholakala ngokusetshenziswa kukafulawa ocacile womdumbula noma ngesimo se-farofa eyenziwe ngokwenza, eyenziwe ngamafutha amancane. Ufulawa wezimboni awunconywa, ngoba uqukethe usawoti omningi namafutha amabi afakiwe.

Imininingwane yezempilo

Ithebula elilandelayo linikela ngemininingwane yokudla okunomsoco ngo-100 g kafulawa omuncu ohlaza okosiwe.

Ufulawa wemidumbula ungadliwa ngofulawa, amakhekhe namabhisikidi.

I-Cassava Flour Cake Recipe

Ikhekhe lempuphu yomdumbula liyindlela enhle yokusetshenziswa ekudleni okulula, futhi lingahambisana nekhofi, ubisi noma iyogathi, isibonelo. Kodwa-ke, ngoba uqukethe ushukela, akufanele udliwe ngabantu abanesifo sikashukela.

Izithako:

• 2 izinkomishi zikashukela
• 100 g webhotela ongenawo usawoti
• 4 izikhupha zamaqanda
• 1 inkomishi yobisi lukakhukhunathi
• Izinkomishi ezi-2 1/2 zahlunga ufulawa womdumbula oluhlaza
• 1 ingcosana kasawoti
• 4 amaqanda amhlophe
• 1 isipuni sokubhaka impuphu

Imodi yokulungiselela:

Shaya ushukela, ibhotela nezikhupha zamaqanda kumxube kagesi uze wakhe ukhilimu. Faka ubisi lukakhukhunathi, usawoti kanye nofulawa kancane kancane. Ekugcineni, engeza imvubelo namaqanda abamhlophe, bese ugovuza ngobumnene ngesipuni kuze kube yilapho inhlama yenziwa ngokufana. Thela inhlama ngendlela oyigcobe bese uyiyisa kuhhavini osushise ngaphambi kuka-180ºC cishe imizuzu engama-40.

Ukuze uthuthukise indlela odla ngayo futhi uguqule ukudla okudlayo, bheka ukuthi ungayenza kanjani iTapioca esikhundleni sesinkwa.