{"id":927,"date":"2018-07-19T09:44:12","date_gmt":"2018-07-19T07:44:12","guid":{"rendered":"https:\/\/hiperinsulinka.pl\/?p=927"},"modified":"2018-07-19T09:44:12","modified_gmt":"2018-07-19T07:44:12","slug":"ciasto-gryczane-z-malinami-z-niskim-indeksem-glikemicznym-bez-cukru","status":"publish","type":"post","link":"https:\/\/hiperinsulinka.pl\/index.php\/ciasto-gryczane-z-malinami-z-niskim-indeksem-glikemicznym-bez-cukru\/","title":{"rendered":"Ciasto gryczane z malinami. Z niskim indeksem glikemicznym, bez cukru."},"content":{"rendered":"<p><strong>Ciasto z owocami-<\/strong> wielu z nas kojarzy nam si\u0119 z ton\u0105 bia\u0142ej m\u0105ki, cukru i mas\u0142a- w cukierniach tak faktycznie jest. Owocowe ciasta zazwyczaj s\u0105 mocno kaloryczne i maj\u0105 wysoki indeks glikemiczny. Takich gotowych wypiek\u00f3w powinni\u015bmy unika\u0107 i w zamian zrobi\u0107 w\u0142asne &#8211; np. ciasto gryczane z malinami.<\/p>\n<p>Popularn\u0105 m\u0105k\u0119 mo\u017cna zast\u0105pi\u0107 kasz\u0105 gryczan\u0105 niepalon\u0105 , a cukier erytrolem. Dzi\u0119ki czemu ciasto z ma\u0142o warto\u015bciowego s\u0142odkiego wypieku staje si\u0119 zdrow\u0105 przek\u0105sk\u0105 z b\u0142onnikiem, bia\u0142kiem ro\u015blinnym, witaminami z grupy B, magnezem , cynkiem czy \u017celazem . W ostatnim po\u015bcie przygotowywa\u0142am ranking kasz\u00a0<a href=\"https:\/\/hiperinsulinka.pl\/index.php\/ranking-kasz-dla-insulinoopornych\/\">Ranking kasz dla insulinoopornych<\/a>\u00a0i kasza gryczana jest na czele tego zestawienia.<\/p>\n<p>Warto zatem przygotowa\u0107 z niej pyszne czekoladowe ciasto z malinami idealne jako <strong>drugie \u015bniadanie czy podwieczorek.<\/strong><\/p>\n<p>&nbsp;<\/p>\n<p><strong>Maliny<\/strong> &#8211; bogactwo witamin i antyoksydant\u00f3w. \u015awietnie smakuj\u0105 w ciastach, deserach, jako dodatek do jogurtu, serk\u00f3w czy po prostu jako przek\u0105ska.<\/p>\n<p style=\"text-align: left;\"><strong>Czemu warto w\u0142\u0105czy\u0107 maliny do diety ?<\/strong><\/p>\n<ul style=\"list-style-type: circle;\">\n<li style=\"text-align: left;\">s\u0105 niskokaloryczne ( w 100 g maj\u0105 tylko 52 kcal)<\/li>\n<li style=\"text-align: left;\">maj\u0105 du\u017c\u0105 zawarto\u015b\u0107 rozpuszczalnego b\u0142onnika ( wspomagaj\u0105 perystaltyk\u0119 jelit)<\/li>\n<li style=\"text-align: left;\">to skarbnica witaminy C ( 26 mg w 100 g)<\/li>\n<li style=\"text-align: left;\">maj\u0105 niski indeks glikemiczny ( 25 ) i \u0142adunek glikemiczny ( 2 w 100 g)<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><span style=\"font-size: 14pt;\"><strong>Polecane s\u0105 diabetykom i osobom z insulinooporno\u015bci\u0105. Nie powoduj\u0105 gwa\u0142townych wyrzut\u00f3w glukozy i insuliny.\u00a0<\/strong><\/span><\/p>\n<p>&nbsp;<\/p>\n<p style=\"text-align: left;\"><span style=\"font-size: 18pt;\"><strong>Co potrzebowa\u0142am aby upiec ciasto:<\/strong><\/span><\/p>\n<ul style=\"list-style-type: disc;\">\n<li style=\"text-align: left;\">100g kaszy gryczanej niepalonej<\/li>\n<li style=\"text-align: left;\">3 jajka<\/li>\n<li style=\"text-align: left;\">50 g mas\u0142a<\/li>\n<li style=\"text-align: left;\">2 \u0142y\u017cki ( 20 g kakao)<\/li>\n<li style=\"text-align: left;\">3 \u0142y\u017cki erytrolu<\/li>\n<li style=\"text-align: left;\">p\u00f3\u0142 szklanki mleka i p\u00f3\u0142 szklanki wody<\/li>\n<li style=\"text-align: left;\">maliny<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><img fetchpriority=\"high\" decoding=\"async\" class=\"alignnone wp-image-931 size-large\" src=\"https:\/\/hiperinsulinka.pl\/wp-content\/uploads\/2018\/07\/20180709_143208-1024x576.jpg\" alt=\"\" width=\"665\" height=\"374\" srcset=\"https:\/\/hiperinsulinka.pl\/wp-content\/uploads\/2018\/07\/20180709_143208-1024x576.jpg 1024w, https:\/\/hiperinsulinka.pl\/wp-content\/uploads\/2018\/07\/20180709_143208-scaled-600x338.jpg 600w, https:\/\/hiperinsulinka.pl\/wp-content\/uploads\/2018\/07\/20180709_143208-300x169.jpg 300w, https:\/\/hiperinsulinka.pl\/wp-content\/uploads\/2018\/07\/20180709_143208-768x432.jpg 768w\" sizes=\"(max-width: 665px) 100vw, 665px\" \/><\/p>\n<p><span style=\"font-size: 14pt;\"><strong>Przygotowanie\u00a0<\/strong><\/span><\/p>\n<p>Kasz\u0119 gryczan\u0105 ugotowa\u0142am na mleku z wod\u0105, doda\u0142am odrobin\u0119 aromatu waniliowego. Gotowa\u0142am 20 minut a nast\u0119pnie zostawi\u0142am do ostygni\u0119cia. Zblendowa\u0142am kasz\u0119, doda\u0142am jajka, rozpuszczone mas\u0142o, kakao i erytrytol. Wszystko ponownie zmiksowa\u0142am na g\u0142adk\u0105 mas\u0119. Przela\u0142am do ma\u0142ej blaszki ( keks\u00f3wki) wy\u0142o\u017conej papierem do pieczenia. Na wierzch u\u0142o\u017cy\u0142am \u015bwie\u017ce maliny. Piek\u0142am 50 minut w temperaturze 180 stopni.<\/p>\n<p>Najlepiej smakuje po ostygni\u0119ciu, poniewa\u017c konsystencja jest do\u015b\u0107 ci\u0119\u017cka, delikatnie gliniasta jak w brownie.<\/p>\n<p>Dodatkowo mo\u017cna na wierzch udekorowa\u0107 \u015bwie\u017cymi porzeczkami, kt\u00f3re dzi\u0119ki swojej kwaskowato\u015bci \u015bwietnie si\u0119 komponuj\u0105 z czekoladowym ciastem .<\/p>\n<p><span style=\"font-size: 14pt;\"><strong>Warto\u015b\u0107 od\u017cywcza ca\u0142ego ciasta :<\/strong><\/span><\/p>\n<table>\n<tbody>\n<tr>\n<td>kaloryczno\u015b\u0107<\/td>\n<td>1222 kcal<\/td>\n<\/tr>\n<tr>\n<td>bia\u0142ko<\/td>\n<td>45,6g<\/td>\n<\/tr>\n<tr>\n<td>t\u0142uszcz<\/td>\n<td>68,5g<\/td>\n<\/tr>\n<tr>\n<td>w\u0119glowodany<\/td>\n<td>124,8g<\/td>\n<\/tr>\n<tr>\n<td>b\u0142onnik<\/td>\n<td>21,2g<\/td>\n<\/tr>\n<tr>\n<td>\u017celazo<\/td>\n<td>9,6 mg<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p><span style=\"font-size: 14pt;\"><strong>Warto\u015b\u0107 od\u017cywcza kawa\u0142ka (1\/8)<\/strong><\/span><\/p>\n<table>\n<tbody>\n<tr>\n<td>kaloryczno\u015b\u0107<\/td>\n<td>153 kcal<\/td>\n<\/tr>\n<tr>\n<td>bia\u0142ko<\/td>\n<td>5,7 g<\/td>\n<\/tr>\n<tr>\n<td>t\u0142uszcz<\/td>\n<td>8,6 g<\/td>\n<\/tr>\n<tr>\n<td>w\u0119glowodany<\/td>\n<td>15,6 g<\/td>\n<\/tr>\n<tr>\n<td>b\u0142onnik<\/td>\n<td>2,7 g<\/td>\n<\/tr>\n<tr>\n<td>indeks glikemiczny<\/td>\n<td>\u00a046,8<\/td>\n<\/tr>\n<tr>\n<td>\u0142adunek glikemiczny<\/td>\n<td>\u00a04,8<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p><img decoding=\"async\" class=\"alignnone wp-image-930 size-large\" src=\"https:\/\/hiperinsulinka.pl\/wp-content\/uploads\/2018\/07\/20180709_143237-1024x576.jpg\" alt=\"\" width=\"665\" height=\"374\" srcset=\"https:\/\/hiperinsulinka.pl\/wp-content\/uploads\/2018\/07\/20180709_143237-1024x576.jpg 1024w, https:\/\/hiperinsulinka.pl\/wp-content\/uploads\/2018\/07\/20180709_143237-300x169.jpg 300w, https:\/\/hiperinsulinka.pl\/wp-content\/uploads\/2018\/07\/20180709_143237-768x432.jpg 768w\" sizes=\"(max-width: 665px) 100vw, 665px\" \/><\/p>\n<p><strong>Smacznego !<\/strong><\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Ciasto z owocami- wielu z nas kojarzy nam si\u0119 z ton\u0105 bia\u0142ej m\u0105ki, cukru i mas\u0142a- w cukierniach tak faktycznie jest. Owocowe ciasta zazwyczaj s\u0105 mocno kaloryczne i maj\u0105 wysoki indeks glikemiczny. Takich gotowych wypiek\u00f3w powinni\u015bmy unika\u0107 i w zamian zrobi\u0107 w\u0142asne &#8211; np. ciasto gryczane z malinami. Popularn\u0105 m\u0105k\u0119 mo\u017cna zast\u0105pi\u0107 kasz\u0105 gryczan\u0105 niepalon\u0105&#8230;<\/p>\n","protected":false},"author":2,"featured_media":929,"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":[99,135,35,152,151],"class_list":["post-927","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-ciasta-i-desery","category-przepisy","tag-bez-cukru","tag-ciasto","tag-insulinoopornosc","tag-kasza-gryczana","tag-owoce"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.1.1 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Ciasto gryczane z malinami. 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