90-na biyu keto burodi girke-girke

Idan kun yi tunanin cewa bin abincin ketogenic yana nufin cewa dole ne ku daina abubuwa masu kyau a rayuwa, sake tunani. Idan wannan shine karo na farko da kuke ƙoƙarin cin abinci mara ƙarancin kalori, burodin tabbas shine abu na farko da kuka fara rasa. Abin farin ciki, wannan girke-girke na gurasa mai ƙarancin carb na daƙiƙa 90 zai faranta muku rai kuma zai kiyaye ku akan hanya madaidaiciya.

Yi amfani da shi don maye gurbin gurasar sanwici, gurasa, muffins na Ingilishi, ko duk abin da. Kuma tunda yana ɗaukar daƙiƙa 90 kawai a cikin microwave, zaku so ƙara wannan ƙaramin keto girke-girke zuwa aikin yau da kullun.

Mawadaci, jin daɗin baki zai mayar da ku zuwa ga kyakkyawan zamanin cin burodi, ba tare da haɓakar sukarin jini na gaba da raguwar kuzari ba.

Wannan burodin microwaveable yana da carbohydrates guda biyu kacal, don haka ba lallai ne ku damu da ƙididdigar carb ɗin ku ba.

Wannan burodi mai sauri da sauƙi shine:

• Saƙa.
• M.
• Zafi
• Man shanu.
• Ciwon sukari.
• Ba tare da alkama ba.

Babban abubuwan da ke cikin wannan burodin na daƙiƙa 90 su ne:

• Almond gari.
• Haarinakwakwa.
• Qwai.
• Butter ko gishiri.

Zabin Sinadaran:

• Ketogenic macadamia man shanu, don maye gurbin man gyada.
• 1 tsunkule na kirfa
• 1 teaspoon sesame ko flaxseed.
• Tsaba don jaka.
• Garin tafarnuwa.
• 1 tsunkule na gishiri.

3 Amfanin lafiya na wannan burodin na daƙiƙa 90

Babu buƙatar barin burodi akan abincin keto. Wannan burodin da ke da alaƙa da keto yana da fa'idodin kiwon lafiya da yawa godiya ga kyawawan abubuwan da ya ƙunshi.

# 1: Yana Goyan bayan Lafiyar Kwakwalwa

Shin kun san cewa ko da gurasa marar yisti da gurasar paleo na iya haɓaka sukarin jinin ku kuma ya haifar da raguwar kuzari?

Wannan shi ne saboda yawancin gurasar da ake samu a kan shagunan kantin sayar da kayan abinci yana da yawa a cikin carbohydrates kuma yana da ƙananan mai mai haɓaka kwakwalwa. Don haka ba su da wuri a kan rage cin abinci mai ƙarancin carb.

Madadin haka, yi wannan gurasar keto mai sauƙin sauƙi tare da garin almond, garin kwakwa, da ƙwai masu kyauta. Duk waɗannan sinadirai za su sa matakin sukarin jini ya tabbata kuma zai taimaka muku kawar da hazo na kwakwalwa.

Kwai sun shahara da abubuwan da ke cikin furotin, amma wannan ba shine kawai amfanin su ba. A haƙiƙa, ƙwai ma'auni ne na abinci mai gina jiki idan ya zo ga abincin kwakwalwa.

Su ne babban tushen choline, mai gina jiki mai mahimmanci don haɓaka kwakwalwa da aiki ( ¹ ).

Choline kuma yana goyan bayan taro da koyo ( ² ), wanda ya sa ya zama mahimmin fili don aikin fahimi, ba tare da la'akari da shekarun ku ba.

Amma ba haka ba ne: Qwai kuma suna da wadata a cikin bitamin B iri-iri, ciki har da folate, biotin, riboflavin, pantothenic acid, da B12. Bitamin B suna da mahimmanci ga lafiyar kwakwalwa da ci gaba a duk rayuwar ku ( ³ ).

Bincike yana nuna alaƙa tsakanin rashi B12 da raguwar fahimi a cikin tsofaffi ( ⁴ ). Kuna iya taimakawa rage tsufar kwakwalwa tare da ƙarin abinci mai wadatar bitamin B kamar qwai.

Da yake magana game da kiyaye kwakwalwar ku matasa, wani nau'i mai mahimmanci a yawancin girke-girke na keto shine almond gari, wanda yake da wadata a cikin bitamin E. Vitamin E shine antioxidant mai karfi wanda ake nazarinsa don tasirinsa mai amfani akan cognition a cikin mutanen da ke fama da cutar Alzheimer. ⁵ ) ( ⁶ ).

# 2: Yana goyan bayan lafiyar ido

Na'urorin dijital, hasken wucin gadi, har ma da rana - idanunku suna fuskantar kalubale koyaushe. Kodayake waɗannan tushen hasken shuɗi na iya zama kamar babu makawa, har yanzu akwai bege don ceton idanunku.

Lutein da zeaxanthin su ne phytochemicals da ke ba da 'ya'yan itatuwa da kayan lambu sautin rawaya da orange. Hakanan zaka iya samun su da yawa a cikin kwai gwaiduwa.

Lutein da zeaxanthin suna aiki azaman antioxidants masu ƙarfi waɗanda ke taimakawa kare jikin ku daga radicals kyauta. Yawancin radicals na kyauta na iya haifar da lalacewar sel wanda ke haifar da cututtuka kamar ciwon daji da raguwar fahimi masu alaƙa da shekaru.

Amma lutein da zeaxanthin suna da kyau musamman ga idanu. ⁷ ).

Ba wai kawai suna kare idanunku daga lalacewar haske ta hanyar tace shuɗi mai haske ba ( ⁸ ), amma kuma yana iya taimaka musu wajen kare su daga cututtukan idanu masu alaƙa da shekaru kamar su macular degeneration da cataracts. ⁹ ) ( ¹⁰ ) ( ¹¹ ).

Hakanan ƙwai suna da ƙarancin rayuwa, don haka ba wai kawai za ku sami kashi mai kyau na antioxidants ba, har ma za ku sami kashi wanda jikin ku zai iya sha da amfani da shi ( ¹² ).

Yin amfani da kwai a rana yana ƙara matakan lutein da zeaxanthin. ¹³ ). Kuma wannan bangare ɗaya ne na burodin daƙiƙa 90.

# 3: Yana goyan bayan tsarin rigakafi

Idan kullum kuna gajiya ko kuma kuna da mura, tsarin garkuwar jikin ku na iya buƙatar haɓakawa.

Abin farin ciki, ba lallai ne ku kashe ɗaruruwan daloli akan kari ba lokacin da kuke da abinci mai yawa a hannu.

Kwakwa yana daya daga cikin mafi kyawun abinci don lafiyar rigakafi.

An san man kwakwa musamman don yaƙar ƙwayoyin cuta masu haɗari da kuma tasirin sa na hana kumburi. ¹⁴ ) ( ¹⁵ ).

Har ila yau, kwakwa yana da wadata a cikin matsakaicin sarkar triglycerides (MCTs), waɗanda ake nazarin su don yuwuwar rigakafin cutar kansa. ¹⁶ ).

Almonds wani abinci ne da ke motsa garkuwar jiki godiya ga abun ciki na manganese. Manganese yana goyan bayan samar da maganin antioxidant mai ƙarfi da ake kira SOD (superoxide dismutase) wanda ke kare cibiyoyin samar da makamashi a cikin sel ɗin ku, wanda kuma aka sani da mitochondria. [¹⁷].

Mitochondria yana taimakawa canza abincin da kuke ci zuwa makamashi wanda jikin ku ke amfani da shi don aiki. Lokacin da mitochondria ba ya aiki da kyau, za ku gaji, jinkiri, kuma ba za ku iya yaƙar ƙwayoyin cuta da ƙwayoyin cuta ba.

Hakanan an nuna bitamin E a cikin almonds don tallafawa lafiyar rigakafi, musamman a cikin tsofaffi ( ¹⁸ ) ( ¹⁹ ). Wannan antioxidant mai ƙarfi yana aiki don karewa da haɓaka sadarwa tsakanin ƙwayoyinku da haɓaka lafiyar rigakafi ta hanyar yaƙar ƙwayoyin cuta da ƙwayoyin cuta ( ²⁰ ).

Garin almond kuma shine kyakkyawan tushen fiber na abinci, furotin, da fats masu kitse, da kuma ƙarancin carbohydrates.

Ba mummuna ba ga wani yanki na gurasar almond na ketogenic!

Wannan girke-girken burodin mai ƙarancin carb tabbas zai zama abin burgewa a cikin gidan ku kuma tabbas zai zama zaɓin ku yayin sha'awar sanwici. Yi amfani da sandwich ɗin karin kumallo na kwai da kuka fi so, yayyafa shi da man zaitun da gishirin teku, ko yin tsari mai sauri kafin yin aiki da safe don ci da rana.

Kawai sanya shi a cikin kasidar kuma ƙara cheddar da kuka fi so ko kirim mai tsami a saman. Ko watakila, gwada shi da wannan dadi avocado pesto miya. Zai kasance cikin sauƙi ya zama ɗaya daga cikin girke-girke marasa ƙarancin carb da kuka fi so.

Gurasa na 90 seconds

Wannan Gurasar Keto na 90-na biyu yana da sauri kuma yana shirye a cikin microwave cikin daƙiƙa kaɗan. Tare da ƴan sinadirai kaɗan kawai, garin almond, qwai, da man shanu, za ku ji daɗin cukuwar safiya da gasa a cikin ɗan lokaci.

• Jimlar lokaci: 5 minutos.
• Ayyuka: 1 yanki
• Category: Amurkawa.

Sinadaran

• 2 tablespoons na almond gari.
• 1/2 cokali na garin kwakwa.
• 1/4 teaspoon baking powder.
• 1 kwai.
• 1/2 teaspoon na man shanu mai narkewa ko ghee.
• 1 cokali na madara mara dadi da kake so.

Umurnai

1. Mix dukkan kayan aikin a cikin ƙaramin kwano kuma a doke har sai sun yi laushi.
2. Man shafawa 8 × 8 cm / 3 × 3-inch microwave-amintaccen kwanon gilashin microwave ko kwanon rufi tare da man shanu, ghee, ko man kwakwa.
3. Zuba cakuda a cikin kwano mai kyau mai kyau ko mold da microwave akan sama na 90 seconds.
4. A hankali cire gurasar daga kwano ko gilashin gilashi.
5. Yanke gurasar, a gasa shi, a narke man shanu a sama, idan an so.

Note

Idan ba ku da microwave ko kuma ba ku son amfani da shi, gwada soya batter ɗin da ɗan man shanu, ghee, ko man kwakwa a cikin kwanon rufi. Girke-girke iri ɗaya ne. Yana ɗaukar lokacin shiri iri ɗaya, kuma yana da sauƙi kamar haka, kawai za ku sami ɗan rubutu daban da lokacin dafa abinci.

Gina Jiki

• Girman sashi: 1 yanki
• Kalori: 217.
• Fats: 18 g.
• Carbohydrates: 5 g (2 g na carbohydrates mai yawa).
• Fiber: 3 g.
• Protein: 10 g.

Palabras clave: burodin keto na dakika 90.