{"id":3269,"date":"2022-04-12T19:09:48","date_gmt":"2022-04-12T17:09:48","guid":{"rendered":"https:\/\/hiperinsulinka.pl\/?p=3269"},"modified":"2022-04-12T19:09:49","modified_gmt":"2022-04-12T17:09:49","slug":"mazurek-w-zdrowszej-wersji-dla-insulinoopornych","status":"publish","type":"post","link":"https:\/\/hiperinsulinka.pl\/index.php\/mazurek-w-zdrowszej-wersji-dla-insulinoopornych\/","title":{"rendered":"Mazurek w zdrowszej wersji dla insulinoopornych"},"content":{"rendered":"\n<p>\u015awi\u0119ta Wielkanocne nie mog\u0105 oby\u0107 si\u0119 bez mazurka czy babki. Chc\u0119 zaproponowa\u0107 moj\u0105 zdrowsz\u0105 wersj\u0119 pe\u0142noziarnistego mazurka z mas\u0105 jaglan\u0105 zamiast tradycyjnego kajmaku. Sp\u00f3d do ciasta jest pe\u0142noziarnisty co wp\u0142ywa na ni\u017cszy IG ciasta, a masa to po\u0142\u0105czenie kaszy jaglanej z mlekiem kokosowym, daktylami i wi\u00f3rkami kokosa.<\/p>\n<p>Kasza jaglana wed\u0142ug najnowszych bada\u0144 mie\u015bci si\u0119 w przedziale \u015bredniego indeksu glikemicznego a daktyle wskoczy\u0142y nawet na poziom niski \ud83d\ude42 Nie zapominajmy , \u017ce dodatek t\u0142uszczu w postaci mleka kokosowego, wi\u00f3rek i mas\u0142a r\u00f3wnie\u017c b\u0119dzie wp\u0142ywa\u0142 na indeks glikemiczny i op\u00f3\u017ania\u0142 opr\u00f3\u017cnianie \u017co\u0142\u0105dka i wolniejsze uwalnianie glukozy do krwi.<\/p>\n<p>Pami\u0119tajmy jednak, aby nie przesadza\u0107 z porcj\u0105, bo cho\u0107 wersja mazurka jest zdrowsza ni\u017c tradycyjna to nadal zawiera w\u0119glowodany z r\u00f3\u017cnych \u017ar\u00f3de\u0142, kt\u00f3re przy du\u017cej porcji dadz\u0105 r\u00f3wnie du\u017cy \u0142adunek glikemiczny.<\/p>\n<p>\u00a0<\/p>\n<h3>Przepis na blaszk\u0119 w kszta\u0142cie serduszka lub blaszk\u0119 ok. 10&#215;35 cm<\/h3>\n<ul>\n<li>100 g m\u0105ki pszennej pe\u0142noziarnistej lub orkiszowej pe\u0142noziarnistej<\/li>\n<li>80 g mas\u0142a<\/li>\n<li>2 \u017c\u00f3\u0142tka<\/li>\n<li>3 -4 \u0142y\u017ceczki ksylitolu<\/li>\n<li>4 \u0142y\u017cki, ok 60 g kaszy jaglanej<\/li>\n<li>100 g mleczka kokosowego w puszce<\/li>\n<li>ok. 100 ml wody do gotowania kaszy<\/li>\n<li>2 \u0142y\u017cki d\u017cemu niskos\u0142odzonego najlepiej porzeczkowego<\/li>\n<li>60-70 g daktyli<\/li>\n<li>50 g wi\u00f3rek kokosowych<\/li>\n<\/ul>\n<p>\u00a0<\/p>\n<h3>Przygotowanie:<\/h3>\n<p>1. M\u0105k\u0119 przesiej do miski.<br \/>2. Pokrojone w kostk\u0119 mas\u0142o, \u017c\u00f3\u0142tka i ksylitol dodaj do m\u0105ki i zagnie\u0107 ciasto w kulk\u0119. Rozwa\u0142kuj sp\u00f3d i wa\u0142eczki ciasta na brzegi.<br \/>3. Wy\u0142\u00f3\u017c na blach\u0119 o wymiarach 10 cm x 35 cm lub inny kszta\u0142t blaszki np. serduszko. Wy\u0142\u00f3\u017c sp\u00f3d oraz wa\u0142eczki na brzegi. Nak\u0142uj widelcem brzegi do blaszki, aby stworzy\u0107 wzorek i w\u0142\u00f3\u017c do piekarnika na 20-25 minut w temperaturze 180 stopni. Wyjmij i odstaw do ostudzenia.<br \/>4. Kasz\u0119 jaglan\u0105 przelej na sitku gor\u0105c\u0105 wod\u0105 i dok\u0142adnie op\u0142ucz bie\u017c\u0105c\u0105 wod\u0105, tak \u017ceby wyczuwalny by\u0142 jej aromat (dzi\u0119ki temu pozb\u0119dziemy si\u0119 smaku goryczki).<br \/>5. Gotuj kasz\u0119 przez 30 minut w mleczku kokosowym i wodzie na ma\u0142ym ogniu, od czasu do czasu mieszaj\u0105c (ewentualnie dolej troch\u0119 wody, je\u015bli masa wch\u0142onie j\u0105 wcze\u015bniej). <br \/>6. Do ugotowanej masy dodaj wi\u00f3rki kokosowe i daktyle. Zmiksuj blenderem.<br \/>7. Ciasto posmaruj cienko d\u017cemem, najlepiej z czarnej porzeczki. Wy\u0142\u00f3\u017c kokosow\u0105 mas\u0119 jaglan\u0105. Posyp bor\u00f3wkami i wi\u00f3rkami kokosa lub p\u0142atkami migda\u0142\u00f3w. Pozostaw do sch\u0142odzenia w lod\u00f3wce.<\/p>\n<p>\u00a0<\/p>\n<h3>Warto\u015b\u0107 od\u017cywcza ca\u0142o\u015bci:<\/h3>\n<ul>\n<li>Kaloryczno\u015b\u0107: 2136 kcal<\/li>\n<li>Bia\u0142ko: 32 g<\/li>\n<li>T\u0142uszcz: 135 g<\/li>\n<li>W\u0119glowodany: 200 g<\/li>\n<li>B\u0142onnik: 30g<\/li>\n<\/ul>\n<p><img fetchpriority=\"high\" decoding=\"async\" class=\"alignnone size-large wp-image-3284\" src=\"https:\/\/hiperinsulinka.pl\/wp-content\/uploads\/2022\/04\/20220405_140946-1-768x1024.jpg\" alt=\"\" width=\"768\" height=\"1024\" srcset=\"https:\/\/hiperinsulinka.pl\/wp-content\/uploads\/2022\/04\/20220405_140946-1-768x1024.jpg 768w, https:\/\/hiperinsulinka.pl\/wp-content\/uploads\/2022\/04\/20220405_140946-1-300x400.jpg 300w, https:\/\/hiperinsulinka.pl\/wp-content\/uploads\/2022\/04\/20220405_140946-1-600x800.jpg 600w, https:\/\/hiperinsulinka.pl\/wp-content\/uploads\/2022\/04\/20220405_140946-1-225x300.jpg 225w, https:\/\/hiperinsulinka.pl\/wp-content\/uploads\/2022\/04\/20220405_140946-1-113x150.jpg 113w, https:\/\/hiperinsulinka.pl\/wp-content\/uploads\/2022\/04\/20220405_140946-1-1152x1536.jpg 1152w, https:\/\/hiperinsulinka.pl\/wp-content\/uploads\/2022\/04\/20220405_140946-1-1536x2048.jpg 1536w, https:\/\/hiperinsulinka.pl\/wp-content\/uploads\/2022\/04\/20220405_140946-1-scaled.jpg 1920w\" sizes=\"(max-width: 768px) 100vw, 768px\" \/><\/p>\n<p>\u00a0<\/p>\n<p>\u00a0<\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u015awi\u0119ta Wielkanocne nie mog\u0105 oby\u0107 si\u0119 bez mazurka czy babki. Chc\u0119 zaproponowa\u0107 moj\u0105 zdrowsz\u0105 wersj\u0119 pe\u0142noziarnistego mazurka z mas\u0105 jaglan\u0105 zamiast tradycyjnego kajmaku. Sp\u00f3d do ciasta jest pe\u0142noziarnisty co wp\u0142ywa na ni\u017cszy IG ciasta, a masa to po\u0142\u0105czenie kaszy jaglanej z mlekiem kokosowym, daktylami i wi\u00f3rkami kokosa. Kasza jaglana wed\u0142ug najnowszych bada\u0144 mie\u015bci si\u0119 w&#8230;<\/p>\n","protected":false},"author":2,"featured_media":3283,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_kad_blocks_custom_css":"","_kad_blocks_head_custom_js":"","_kad_blocks_body_custom_js":"","_kad_blocks_footer_custom_js":"","_kad_post_transparent":"","_kad_post_title":"","_kad_post_layout":"","_kad_post_sidebar_id":"","_kad_post_content_style":"","_kad_post_vertical_padding":"","_kad_post_feature":"","_kad_post_feature_position":"","_kad_post_header":false,"_kad_post_footer":false,"footnotes":""},"categories":[20,7],"tags":[135,36,35,243],"class_list":["post-3269","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-ciasta-i-desery","category-przepisy","tag-ciasto","tag-cukrzyca","tag-insulinoopornosc","tag-mazurek"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.1.1 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Mazurek w zdrowszej wersji dla insulinoopornych - Hiperinsulinka<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/hiperinsulinka.pl\/index.php\/mazurek-w-zdrowszej-wersji-dla-insulinoopornych\/\" \/>\n<meta property=\"og:locale\" content=\"pl_PL\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Mazurek w zdrowszej wersji dla insulinoopornych - Hiperinsulinka\" \/>\n<meta property=\"og:description\" content=\"\u015awi\u0119ta Wielkanocne nie mog\u0105 oby\u0107 si\u0119 bez mazurka czy babki. 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