Kuna so ku ci gurasa da yawa? Kar ku damu, ba ku kadai ba.
Saboda abincin ketogenic yana nufin cin ƙarancin carbohydrates, wataƙila kun faɗi bankwana da baƙin ciki ga abincin da kuka fi so mai ɗauke da carbohydrate, gami da burodi.
Amma yanzu za ku iya sake cin gurasa.
Ko da yake ƙananan gurasar carbohydrate na iya zama kamar oxymoron, har yanzu kuna da lokaci don canza wannan ra'ayi, kuma shine ainihin abin da wannan girke-girke yake. Fluffy da dadi, wannan gurasar gajimare, wani lokacin ana kiranta burodin oopsie, ya ƙunshi kawai gram 0,4 na carbohydrates, yana mai da shi cikakkiyar maye gurbin burger bun da kuka fi so ko sanwici.
Ba wai kawai gurasar girgije ketogenic ba, an ɗora shi da mai da furotin, inda yawancin adadin kuzari ya kamata ya fito. Tare da nau'o'i hudu kawai da lokacin dafa abinci na rabin sa'a kawai, wannan babban girke-girke ne ga kowa a kan rage cin abinci maras nauyi.
Bugu da ƙari, wannan burodin keto yana da ƴan fa'idodin kiwon lafiya kamar furotin, mai lafiya, da sauran abubuwan gina jiki. Mafi kyau duk da haka, yana taimakawa wajen yaki da sha'awar carb, yana ba ku damar jin daɗin abincin da kuke so yayin zama a cikin ketosis.
Komai idan ya kasance na farko ko na goma da kuka yi wannan halitta mai kama da burodi, wannan girke-girke mai sauƙi zai zama ɗaya daga cikin abubuwan da kuka fi so. Kuma ba shi da gari, ko da garin almond. Cakudar farin kwai ne kawai kuke toyawa.
Amfanin burodin girgije na Keto
- Ya ƙunshi ƙasa da gram ɗaya na carbohydrates masu rahusa.
- An ɗora shi da lafiyayyen kitse.
- Baya bukata masu dadi.
- Yana da babban madadin sauran abincin da za ku iya yankewa.
- Ba ya ƙunshi alkama.
Wani ƙarin fa'ida shine cewa yana da sauƙin gaske a yi. Za ku buƙaci manyan ƙwai guda uku kawai, cuku mai laushi mai zafin jiki, kirim na tartar, gishiri, takarda mai hana maiko, da takardar burodi. Gurasar girgije yana buƙatar minti 10 kawai na lokacin shiri da minti 30 a cikin tanda, jimlar lokacin minti 40 ba shi da yawa don jin dadin burodi mai dadi.
Ya ƙunshi ƙasa da gram ɗaya na carbohydrates masu rahusa
Wannan burodin ba kawai haske ba ne, iska kuma mai dadi sosai, amma yana da ƙasa da rabin gram na net carbs. Don zama a cikin ketosis, yawancin mutane suna matsawa tsakanin 20 zuwa 50 grams na carbohydrates a kowace rana. Tare da yanki guda na farin burodi, wanda ya ƙunshi 20 grams na carbohydratesWannan yawanci yana nufin yin bankwana da ketosis a cikin ɗan lokaci.
Ko da yake wannan gurasar gajimare ba ta cika-carbohi ba, yana da kusanci sosai.
Fiye da rabin adadin kuzari a kowane yanki sun fito daga mai. Protein ya ƙunshi kusan 40% na jimlar adadin kuzari da carbohydrates ƙasa da 10%.
Ko da yake za ku buƙaci duba matakan ketone Don nemo dabarar ku don shigar da ketosis, kyakkyawan tsarin yatsan hannu shine 60% mai da 35% protein, tare da jimlar carbohydrates kusan 5%.
An ɗora shi da lafiyayyen kitse
Sirrin burodin keto girgije shine raba yolks ɗin kwai daga fari. Lokacin da kuka doke farin kwai akan babban sauri, yana samar da kololuwa mai tsayi kamar meringue, yana ba shi haske, nau'in gajimare lokacin gasa.
A gefe guda, hada cuku mai tsami tare da cakuda kwai shine abin da ke ba da burodin gajimare irin nau'in kitse mai kyau.
A da an yi la'akari da haka Fats mai cikakken yawa ba su da lafiya, amma yanzu ana la'akari da cewa za su iya juyawa da yiwuwar hana wasu cututtuka na yau da kullum, da kuma inganta lafiyar zuciya gaba ɗaya ( 1 ).
Ko da yake an danganta kitse mai kitse zuwa mafi girman matakan cholesterol da haɗarin cututtukan zuciya a baya, binciken da aka yi kwanan nan ya nuna cewa waɗannan binciken suna da lahani da yawa ( 2 ). A zahiri, bayan binciken ƙasa Bakwai mai rikitarwa na 1970s ( 3 ), wanda ba da gangan ba ya haifar da bata sunan kitse da Kungiyar Zuciya ta Amurka ta yi, yawan cin duk nau'in kitse da Amurka ke yi ya ragu da kashi 25%. A halin yanzu, kiba a Amurka ya ninka sau biyu a lokaci guda.
Don haka a fili yake cewa wani abu bai taka kara ya karya ba.
A yau, ra'ayin shine sukari da carbohydrates, ba mai ba, ke haifar da kumburi, rashin daidaituwa na hormonal, da kiba. Rage carbohydrates da ƙara yawan abincin ku na mai mai lafiya zai iya kai ga lafiyayyen zuciya, da sauran fa'idodin kiwon lafiya.
Babban tushen kitsen mai shine man shanu, jan nama mai ciyawa, da kwakwa mai, da ƙwai, dabino da man koko.
Babu buƙatar kayan zaki
Kuskure na yau da kullun game da burodin gajimare shine ya kamata ku ɗanɗana shi tare da madadin sukari, kamar stevia ko zuma. Wasu suna bata gurasar gajimare saboda wannan dalili, suna jayayya cewa "sukari sukari ne" kuma, don haka, mutane zasu fi dacewa da cin burodin gaske.
Amma cuku-cuku, ba mai zaƙi ba, ke ba wa gurasar gajimare daɗin ɗanɗanon sa. Babu kayan zaki a gani a cikin wannan girke-girke. Sauran bambance-bambancen girke-girke na iya kiran kirim mai tsami, yogurt Girkanci ko cuku gida maimakon cuku, ko yin burodi maimakon kirim na tartar. Ko da kuwa yadda kuka zaɓa don shirya shi, ƙarin abin zaƙi gaba ɗaya zaɓi ne kuma bai zama dole ba.
Idan ka zaɓi ƙara mai zaki, za ka iya la'akari da gurasar gajimare a matsayin kayan zaki mai ƙarancin carb, kamar kukis na gajere. Tabbatar yin amfani da a keto-friendly sweetener, kuma zaɓi abin zaki wanda ke da ƙarancin tasiri akan sukarin jini, kamar stevia.
Yana ɗaukar ƙasa da awa ɗaya don yin
Ɗaya daga cikin abubuwan mafi kyau game da wannan girke-girke shine yadda sauri yake yi. Daga farko zuwa ƙarshe, yana ɗaukar kusan mintuna 45 ne kawai, tare da mafi yawan lokacin tanda na yin aikin. Tun da yake yana da sauƙin yin, la'akari da yin babban tsari. Ta wannan hanyar za ku iya amfani da shi duk mako don abincin rana ko abun ciye-ciye.
Tunatarwa mai sauri game da kiwo
Ee. Kayayyakin kiwo suna da ɗan sukari (lactose), amma cuku mai tsami yana da ƙasa a cikin lactose fiye da sauran kayan kiwo, yana mai da shi zaɓin kiwo na keto-friendly.
Lokacin da ka sayi kayan abinci don gurasar girgije, yanke shawarar da ta dace. Idan za ta yiwu, zaɓi cuku mai cike da kitse.
Ko da yake Organic kiwo kiwo iya zama mafi tsada fiye da na al'ada kayayyakin, yana da daraja. Waɗannan samfuran suna da babban adadin CLA da omega-3 fatty acids, waɗanda ke taimakawa haɓaka asarar nauyi da haɓaka ƙarfin tsoka ( 4 ).
Yana da babban madadin sauran abincin da za ku kawar da su
Yana da cikakkiyar al'ada don samun sha'awar abincin da kuke so pizza, hamburgers, da sandwiches. Idan kuna kan abincin keto, maɓalli shine nemo madaidaicin keto, madadin keto mara hatsi ga waɗancan burodin da kuka fi so.
Ra'ayoyin abinci na ketogenic don amfani da gurasar girgije
Bincika waɗannan hanyoyi masu daɗi da daɗi don amfani da burodin gajimare a cikin abincin rana, abun ciye-ciye, da abincin keto.
Keto burgers da sandwiches
Lokacin da kuke buƙatar gurasar sanwici, yi amfani da gurasar girgije. Kuna iya sanya shi tare da mayo da naman alade don sanwicin keto BLT.
Gurasar gajimare kuma tana ba da madaidaicin madaidaicin carb don burodin hamburger.
Keto pizzas
Sauya pepperoni pizza da wannan leburbread. Kawai sanya shi da tumatir miya da mozzarella. Zaki iya gasa shi a cikin tanda ko kuma ku bar cukuwar ta narke a cikin tanda. Zai dandana ban mamaki!
Keto taco chips
Akwai abubuwa da yawa da za ku iya saka a cikin wannan gurasar girgije wanda zai tunatar da ku tortillas.
Dama a cikin wasu manyan ƙwai da chorizo don yin karin kumallo taco wanda ba zai fitar da ku daga ketosis ba.
Bin abincin ketogenic yakamata ya zama mai daɗi. Abincin keto yana taimakawa tare da asarar nauyi, tsabtar tunani, da adadin sauran fa'idodi. Koyaya, babban fa'idar abincin ketogenic shine yana sa ku ji daɗi.
Kuma jin daɗi bai kamata ya kawar da waɗannan abincin da kuke so sosai daga abincinku ba.
Yana da kyau a ji daɗin keto kayan zaki kowane lokaci da lokaci, har ma da a wainar ko a biskiAmma wani lokacin abin da kuka fi rasa shi ne burodi.
Kuma yanzu, tare da wannan girke-girke, za ku iya jin dadin shi a cikin ƙasa da minti arba'in.
4 Sinadarin Ketogenic Cloud Bread
Wannan gurasar gajimare mara ƙarancin carb, wanda kuma ake kira "gurasar oopsie," yana da sinadarai guda huɗu kawai, yana da abokantaka, kuma yana da ƙasa da rabin gram na carbohydrates.
- Lokacin Shiri: 10 minutos.
- Lokacin dafa abinci: 30 minutos.
- Jimlar lokaci: 40 minutos.
- Ayyuka: Guda 10.
- Category: Karin kumallo.
- Kayan abinci: Ba'amurke
Sinadaran
- 3 qwai, a dakin da zafin jiki.
- 3 cokali na cuku mai laushi mai laushi.
- 1/4 teaspoon kirim na tartar.
- 1/4 teaspoon gishiri
- 1 tablespoon na unflavored whey protein foda (na zaɓi).
Umurnai
- Yi preheat tanda zuwa 150º C / 300º F kuma a rufe takaddun burodi guda biyu tare da takarda mai hana maiko.
- A hankali raba farin kwai daga yolks. Sanya farar a cikin kwano da yolks a cikin wani.
- A cikin kwanon kwai, ƙara cuku ɗin kirim ɗin a haɗa tare da mahaɗin hannu har sai an haɗa su sosai.
- A cikin kwano na kwai, ƙara kirim na tartar da gishiri. Yin amfani da mahaɗin hannu, gauraya a kan babban gudun har sai daɗaɗɗen kololuwa.
- Yi amfani da spatula ko cokali don ƙara cakuda gwaiduwa a hankali a cikin farin kwai sannan a gauraya a hankali har sai babu farar ɗigo.
- Cakuda cakuda a kan takardar burodi da aka shirya 1,25-1,90 tsayi kuma kusan inci 0,5 baya.
- Gasa a tsakiyar tanda na tsawon minti 30, har sai saman ya yi launin ruwan kasa.
- Bari suyi sanyi, da alama za su yi rauni idan kun ci su kai tsaye daga cikin tanda, kuma ku ji daɗi.
Gina Jiki
- Girman sashi: guda 1.
- Kalori: 35.
- Fats: 2.8 g.
- Carbohydrates: 0,4 g.
- Protein: 2,2 g.
Palabras clave: gurasar gajimare mara nauyi.