Keto burodi girke-girke da aka yi tare da sauki sinadaran

Idan kuna bin a abincin ketogenic, za ku iya tunanin cewa gurasa ba ta cikin abincinku.

Guda guda na farin burodi ya ƙunshi gram 15 na jimlar carbohydrates kuma kusan babu fiber ( ¹ ). Ko da gurasar alkama, duk da cewa ya ƙunshi ƙarin furotin da fiber, ya ƙunshi 67% carbohydrates ( ² ). A kan abincin ketogenic, carbohydrates gabaɗaya suna lissafin 5-10% na jimlar adadin kuzari. Ga yawancin mutane, wannan shine kusan gram 20 zuwa 50 kowace rana. Fat da furotin yakamata su kasance 70-80% da 20-25% na jimlar adadin kuzari, bi da bi.

A takaice dai, sanwici guda, tare da farar burodi guda biyu, zai kawar da duk abincin carbohydrate da za ku iya ci a rana ɗaya.

Idan kuna ƙoƙarin ci gaba da ƙidayar carb ɗin ku, kantin sayar da burodi na yau da kullun ya fita daga abincinku. Koyaya, tare da madadin fulawa marasa alkama kamar fulawa na kwakwa da garin almond sun zama mafi shahara, akwai girke-girke masu ƙarancin carb da yawa da ake samu.

Wannan burodin keto ba shi da ƙarancin carb kuma yana cike da mai mai lafiya. Tare da kawai 5 grams na net carbs a kowane yanki, sinadaran bakwai, da gram 7 na furotin, wannan girke-girke zai gamsar da duk wani sha'awar carb yayin da kake tafiya. ketosis.

Abin da kuke buƙatar yin burodin almond na keto

Yawancin girke-girke na keto ko paleo na ƙunshe da nau'o'in kayan aiki masu wuyar samun, irin su psyllium husk foda ko flaxseed foda. An yi sa'a a gare ku, wannan girke-girke ya ƙunshi abubuwa masu sauƙi masu sauƙi:

• Man Avocado (Zaka iya musanya shi da man zaitun).
• Almond gari.
• Manyan qwai.
• Gishirin teku na Himalayan.
• Yin burodi foda.
• Kwayoyin Poppy.

Hakanan zaka buƙaci mahaɗar hannu, takarda mai hana maiko, da kwanon burodi. Ba a buƙatar injin sarrafa abinci.

Amfanin yin burodi da garin almond

Garin almond wani sinadari ne wanda kowane mai yin burodin keto ya kamata ya samu a cikin kicin. Yana da matukar shahara a cikin marasa alkama da dafa abinci na ketogenic saboda iyawar sa. Kuna iya amfani da shi a cikin girke-girke na keto iri-iri, ciki har da biscuits, cake kullu har ma birthday cake .

Abinda kawai ke cikin garin almond shine almonds gabaɗaya, ƙasa ba tare da fata na waje ba. Kofi ɗaya ya ƙunshi gram 24 na furotin, gram 56 na mai, da gram 12 na fiber ( ³ ). Hakanan babban tushen alli, jan ƙarfe, magnesium, da baƙin ƙarfe. Kofi daya ya ƙunshi kashi 24% na ƙimar ku na yau da kullun don baƙin ƙarfe, ƙarancin abinci na yau da kullun da rashin abin da ke haifar da anemia. ⁴ ).

Saboda yawan abin da ke cikin fiber da kuma kitse masu lafiya, an yi imanin cewa almonds na da amfani ga lafiyar zuciya da kuma rage haɗarin ciwon sukari. Hakanan suna taimakawa rage kumburi da damuwa na oxidative ( ⁵ ).

Amfanin man avocado ga lafiya

Avocados ne kawai 'ya'yan itace wanda za ku iya jin daɗi da yawa akan abincin ketogenic. Avocados suna cike da fiber na abinci, potassium, da magnesium. Sun kuma ƙunshi bitamin A, C, E, K, da B. A wasu nazarin, an nuna avocado don tallafawa lafiyar zuciya da jijiyoyin jini, sarrafa nauyi, da tsufa mai kyau ( ⁶ ).

Avocado ya ƙunshi 71% monounsaturated fatty acids, 13% polyunsaturated fatty acids, da kuma 16% cikakken fats. ⁷ ).

Man avocado yana daya daga cikin albarkatun kasa da ke da yawa a cikin sinadarin beta-sitosterol. Beta-sitosterol shine phytosterol wanda aka nuna don hana rarraba kwayoyin cutar kansa. ⁸ ).

Ɗaya daga cikin fa'idodin ƙara man avocado a cikin jita-jita daban-daban shine ikon da yake da shi na ƙara sha na sauran abubuwan gina jiki. Bugu da ƙari na mai, musamman man avocado, yana inganta da kuma ƙara yawan carotenoids, mahimman antioxidants, a cikin sauran abinci ( ⁹ ).

Bayanin girke-girke: Idan ba za ku iya samun man avocado a cikin kantin sayar da kayan abinci na gida ba, man zaitun zai yi aiki daidai kuma yana dauke da kashi mai kyau na mai. Daidaiton kullu yakamata ya zama iri ɗaya ko kuna amfani da man zaitun ko man avocado.

Amfanin lafiyar kwai

Wannan burodin keto ya ƙunshi manyan ƙwai guda biyar a cikin burodi guda. Qwai suna da ɗaya daga cikin mafi ƙarancin adadin kuzari da yawan abubuwan gina jiki na kowane abinci ( ¹⁰ ). Su ne babban tushen furotin, fats da micronutrients masu amfani ga lafiyar ku. Babban kwai ya ƙunshi adadin kuzari 71 kawai kuma yana da fiye da gram 6 na furotin da ƙasa da gram ɗaya na mai. Yana da kyau tushen bitamin A, riboflavin, bitamin B12, phosphorus, da selenium ( ¹¹ ).

Qwai sau ɗaya sun sami mummunan rap don yawan ƙwayar cholesterol. Hakan ya sa mutane da yawa ke cin farin kwai kawai, duk da cewa yolk ɗin ya ƙunshi mafi yawan abubuwan gina jiki. Wani sabon bincike ya nuna cewa qwai yana ƙara kyau cholesterol (HDL), ba mummunan cholesterol ba ( ¹² ). Bugu da kari, kimiyya ta nuna cewa qwai ba shi da alaƙa da haɓakar cututtukan zuciya ( ¹³ ).

Kwai yolks da fararen suna cike da antioxidants. Yawancin sunadaran kwai, irin su ovalbumin, ovotransferrin, da phosvitin, da lipids kwai, irin su phospholipids, suna da kaddarorin antioxidant.¹⁴].

Mafi kyawun keto burodi girke-girke

Lokaci na gaba kana da sha'awar burodin da aka gasa, gwada wannan girke-girke. Yana ɗaukar kusan mintuna 10 na lokacin shiri da mintuna 40 don yin gasa, ko kuma har sai ɓawon burodi ya yi launin ruwan zinari. Gabaɗaya, zaku iya shirya shi a cikin jimlar lokacin mintuna 50.

Ana iya jin daɗin wannan burodi marar yisti don karin kumallo, abincin rana, ko abincin dare. Yanke shi a yi amfani da man shanu mai narkewa, soya shi da safe a kan gurasar Faransanci, ko kuma sanya shi da kifi mai kyafaffen da cuku mai tsami don zaɓin abincin rana maras nauyi. Idan kina da ragowar sai ki rufe su ki ajiye na tsawon kwanaki biyar.

Keto almond gurasa

Ba kwa buƙatar yanke burodi yayin cin abinci na keto. Wannan girke-girke na gurasar keto hanya ce mai kyau don cikawa, amma har yanzu ka tabbata ka zauna a cikin ketosis.

• Lokacin dafa abinci: 40 minutos.
• Jimlar lokaci: 40 minutos.
• Ayyuka: 1 bar (kimanin yanka 14).
• Category: Masu farawa
• Kayan abinci: Ba'amurke

Sinadaran

• 2 kofuna na finely ƙasa almond gari, blanched almonds.
• 2 teaspoons na yin burodi foda.
• 1/2 teaspoon na gishiri Himalayan mai kyau.
• 1/2 kofin man zaitun ko man avocado.
• 1/2 kofin ruwa mai tacewa.
• 5 manyan ƙwai.
• 1 tablespoon na poppy tsaba.

Umurnai

Kuna buƙatar mahaɗar hannu, kwanon burodi, da takarda mai hana maiko..

1. Yi preheat tanda zuwa 205º C / 400º F. Rufe kwanon burodi da takarda mai hanawa.
2. A cikin babban kwano, hada garin almond, baking powder, da gishiri.
3. Yayin da har yanzu ana hadawa, sai a diga man avocado har sai da kullu mai crumbly ya fito. Yi rijiya ko ƙaramin rami a cikin kullu.
4. Bude ƙwai a cikin rijiyar. Ƙara ruwan kuma a doke komai tare, yin ƙananan da'ira tare da mahaɗin ku a cikin ƙwai har sai sun zama launin rawaya da kumfa. Sa'an nan kuma fara yin manyan da'irori don haɗa cakuda garin almond. Ci gaba da hadawa kamar haka har sai ya zama kamar batir pancake. Mai laushi, haske da kauri.
5. Zuba cakuda a cikin kwanon burodi, yi amfani da spatula don ƙara komai. Yayyafa tsaba poppy a sama. Gasa na tsawon minti 40 a kan farantin tsakiya. Zai yi wuya a taɓa, tashe da zinariya idan an yi.
6. Cire daga tanda kuma bari ya huta na tsawon minti 30 don kwantar da hankali. Sa'an nan kuma cire m kuma a yanka zuwa yanka.
7. Ajiye a cikin akwati marar iska a cikin firiji har zuwa kwanaki 5.

Gina Jiki

• Girman sashi: kowane kashi.
• Kalori: 227.
• Fats: 21 g.
• Carbohydrates: 4 g.
• Fiber: 2 g.
• Protein: 7 g.

Palabras clave: keto almond gurasa.