Sauƙi Keto Low Carb Farin Farin Ciki girke-girke

A cikin duniyar keto, ƙwai sun zama sarki idan ya zo ga abincin karin kumallo mara ƙarancin carb. Amma wani lokacin kuna buƙatar ra'ayoyi don canza tsarin yau da kullun na yau da kullun na safiya. Idan kuna mamakin abin da za ku yi don brunch ɗinku na safiyar Lahadi mai zuwa, waɗannan Crispy Farin kabeji Fritters babban ƙananan-carb ne, tasa ketogenic.

Wannan girke-girke yana yin har zuwa fritters 12, yana mai da shi cikakke don ciyar da babban rukuni ko daskarewa da cin abinci a cikin mako.

Hakanan ba su da alkama, suna da yawa sosai, kuma suna yin babban appetizer ko tasa na gefe don abinci nama mai ciyawa o low-carbohydrate soya kayan lambu.

Maimakon dankalin turawa da gari mai mahimmanci, wannan girke-girke yana kira ga almond gari da farin kabeji, nau'i biyu na keto. Da zarar kun shirya wannan abinci mai sauƙi amma mai daɗi, ba da daɗewa ba zai zama ɗaya daga cikin abubuwan da kuka fi so.

Babban abubuwan da ke cikin wannan girkin sune:

• Almond gari.
• Farin kabeji.
• Qwai.
• Queso.

Wannan girkin shine:

• Crunchy
• Ta'aziyya.
• Low a cikin carbohydrates.
• Keto mai jituwa.
• Dadi

Fa'idodin Lafiya 4 na Farin Farin Kaya

Ba wai kawai waɗannan fritters ɗin farin kabeji suna da sauƙin yin sa ba, har ma sun zo cike da kayan ƙanshi da fa'idodin kiwon lafiya masu yawa.

# 1: Suna iya inganta matakan makamashi

Idan ya zo ga madadin gari na keto, garin almond yana ɗaukar nasara. Yana da yawa a cikin lafiyayyen mai, bitamin, da ma'adanai kamar bitamin B2, manganese, da jan karfe (farin) ¹ ).

Vitamin B2 yana taka muhimmiyar rawa a cikin ayyuka da yawa a cikin jikin ku, gami da samar da makamashi, ƙirƙirar ƙwayoyin jajayen jini, da mafi kyawun aikin salon salula ( ² ).

Manganese da jan karfe suna aiki tare don karewa da inganta lafiyar kashi. An nuna ƙarancin waɗannan abubuwan ganowa don ƙara haɗarin kamuwa da cututtuka na yau da kullun kamar osteoporosis da atherosclerosis. ³ ) ( ⁴ ) ( ⁵ ) ( ⁶ ).

# 2: suna iya inganta sukarin jini

Farin kabeji mai yiwuwa shine mafi m kuma ƙaunataccen kayan lambu maras-carb tsakanin masu sha'awar abincin ketogenic.

Wannan veggie ba kawai babban madadin wasu jita-jita masu wadatar carbohydrate da kuka fi so ba, daga shinkafa nafarin kabeji har zuwa farin kabeji pizza, ko ma farantin mai daɗi da tsami farin kabeji macaroni da cuku, amma kuma yana ba ku adadi mai yawa na bitamin C da bitamin K ( ⁷ ).

An nuna waɗannan abubuwan gina jiki don samun sakamako mai kyau a cikin rage matakan sukari na jini, inganta juriya na insulin, da hana ciwon ciwon daji (metabolism syndrome). ⁸ ) ( ⁹ ) ( ¹⁰ ).

Nazarin ya nuna cewa cin almonds, ko garin almond, na iya rage matakin insulin a cikin jini. Almond gari yana da ƙarancin glycemic index (GI), wanda ya sa ya zama cikakke ba kawai ga mutanen da ke ƙoƙarin kula da ketosis ba, har ma ga waɗanda ke fama da ciwon sukari. ¹¹ ).

# 3: suna iya inganta lafiyar zuciya

Almonds suna ɗaya daga cikin mafi kyawun abinci don cinyewa yayin da ake batun tallafawa tsarin jijiyoyin jini.

Garin almond shine tushen ƙarfi na fatty acid monounsaturated (MUFA). Bincike akan MUFAs ya nuna cewa waɗannan mahadi suna da mahimmanci don kiyaye ƙarfin zuciya ta hanyar rage matakan LDL cholesterol a cikin jini ( ¹² ).

Farin kabeji kuma babban ƙari ne ga abincin ku don taimakawa ci gaba da bugun zuciyar ku da aiki cikin yanayin kololuwa.

Wannan kayan lambu yana cike da adadi mai yawa na potassium, wanda binciken ya gano zai iya taimakawa rage karfin jini da rage haɗarin kamuwa da cututtukan zuciya. ¹³ ).

# 4: Suna iya taimakawa wajen tallafawa lafiyar fahimi

Kodayake ƙwai suna da mahimmanci a cikin ƙananan abinci masu ƙarancin carb, wannan abincin ya kasance mai kawo rigima, musamman tun da binciken da aka taɓa danganta ƙwai da haɓaka matakan cholesterol da cututtukan zuciya ( ¹⁴ ).

Duk da haka, qwai na iya zama muhimmin sashi na abinci mai kyau. Wannan abincin yana da wadataccen abinci mai mahimmanci da suka hada da bitamin A, choline, da lutein.

Choline da lutein suna taka muhimmiyar rawa a cikin aikin da ya dace na kwakwalwa, ta hanyar tallafa wa ayyukan jijiyoyi. Suna taimakawa wajen samuwar neurotransmitters da kariya daga kwakwalwa daga cututtukan neurodegenerative, irin su Alzheimer's da epilepsy ( ¹⁵ ) ( ¹⁶ ) ( ¹⁷ ).

Farin kabeji fritters shirye-shiryen bambancin

Wadannan fritters farin kabeji na iya zama mai sauƙi ko hadaddun kamar yadda kuke so.

Tushen tushe na waɗannan ƙananan ƙarancin carb sun haɗa da farin kabeji, gari na almond, qwai, da cuku, amma zaka iya ƙara ƙarin keto toppings ko toppings.

Domin ya zama mai kitso da kitse, sai a soya yankakken naman alade a yi amfani da shi azaman biredi a saman fritters. Idan kun fi son taɓa ɗanɗano, sai a yayyanka ganyen coriander sannan a yayyafa su a farantin.

Gwada ƙara cokali ɗaya na garin tafarnuwa ko ɗan nikakken tafarnuwa don ɗanɗano mai daɗin taɓawa, ¹⁸ ).

Idan ba ku da garin almond a cikin kantin sayar da ku, yi amfani da garin kwakwa, wanda kuma zai iya zama wani zaɓi.

Ka tuna cewa irin wannan nau'in gari yana da yawa, don haka fritters zai iya zama nauyi kuma ya fi bushewa fiye da idan kun zaɓi gari na almond. Yin amfani da rabo ɗaya zuwa huɗu da ƙara ruwa kaɗan fiye da yadda ake kira girke-girke na iya taimakawa wajen daidaita yanayin fulawar kwakwa mai nauyi.

Lokacin da kuka bi girke-girke na asali, kowane donut zai samar da jikin ku tare da adadin adadin kuzari 78, gami da gram 5 na furotin, 5 grams na mai da kawai 2 grams na net carbs.

Iri-iri yana da mahimmanci idan ya zo ga kowane abinci, gami da salon rayuwar keto. Yin amfani da nau'i-nau'i iri-iri da girke-girke daban-daban shine hanya ɗaya don kiyaye abubuwa masu ban sha'awa, ciyar da jikin ku tare da duk abubuwan gina jiki da yake buƙata, da kuma ci gaba da tafiya zuwa ga burin lafiyar ku.

Ƙarin ra'ayoyin girke-girke masu daɗi

Idan wannan girke-girke ya ƙarfafa ku don gwada jita-jita na karin kumallo wanda ya wuce omelets na asali ko ƙwai masu ƙwai, duba waɗannan zaɓuɓɓukan ƙananan ƙananan ƙwayoyi masu kyau:

• Ketogenic 'Oatmeal' a cikin Minti 5 Ƙananan Carb.
• Low Carb Chocolate Almond Smoothie Bowl.
• Keto 3-abincin mocha chia pudding.

Kuma idan kuna neman ƙarin girke-girke na farin kabeji na ketogenic, duba waɗannan zaɓuɓɓuka masu ban mamaki:

• Kayan girke-girke na Farin kabeji Casserole Loaded.
• Mashed dankali da tafarnuwa farin kabeji.
• Keto Cheesy Buffalo Chicken Dip Recipe.

Farin kabeji mai sauƙi mai sauƙi

Wadannan fritters farin kabeji masu ƙarancin carb suna da gram 2 kawai na net carbs da sama da gram 5 na mai da furotin a kowane hidima. Wannan girke-girke mai sauri da sauƙi ba kawai dadi ba ne, amma zai kuma kiyaye ku a cikin ƙididdiga na yau da kullum.

• Lokacin Shiri: 10 minutos.
• Lokacin dafa abinci: 40 minutos.
• Jimlar lokaci: 50 minutos.
• Ayyuka: 12 fritters.
• Category: Karin kumallo.
• Kayan abinci: kudu.

Sinadaran

• 1 matsakaici farin kabeji, a yanka a cikin florets.
• 1/2 teaspoon gishiri
• 1/4 kofin almond gari.
• 1/4 kofin shredded cheddar cuku.
• 1/2 kofin grated Parmesan cuku.
• 3 manyan qwai, dukan tsiya
• 1 tablespoon na avocado man.
• A tablespoon na kirim mai tsami (na zaɓi).
• 1/4 kofin kore albasa, yankakken (na zaɓi).

Umurnai

1. Saka furannin farin kabeji a cikin injin sarrafa abinci da gauraya har sai an sami shinkafa farin kabeji.
2. Ki zuba shinkafar farin kabeji a cikin babban kwano mai hadewa sai ki zuba gishiri. Mix kuma bar shi ya huta na minti 10.
3. Ƙara garin almond, cuku cheddar, Parmesan, da ƙwai a cikin kwano da haɗuwa har sai an hade.
4. Ƙara man avocado (ko man zaitun) zuwa skillet akan matsakaici-ƙananan zafi.
5. Yin amfani da ¼ kofin aunawa, ɗora cakuda farin kabeji daga cikin kwano kuma ya zama ƙwallaye. Sanya kwallon farin kabeji a kan spatula kuma latsa a hankali don samar da patty.
6. A hankali zame farantin patties daga spatula a cikin kwanon zafi mai zafi.
7. Cook na tsawon mintuna 3-4 a gefe ɗaya har sai launin ruwan zinari, a kiyaye kar a jujjuya su da wuri.
8. Sanya fritters farin kabeji a kan tawul ɗin takarda don cire danshi mai yawa.
9. Ji daɗinsu da zafi tare da ɗan tsana na kirim mai tsami da yankakken chives.
10. A ajiye a cikin firiji. Don sake zafi, gasa na minti 10 a 175ºC / 350ºF.

Gina Jiki

• Girman sashi: 1 donut.
• Kalori: 78.
• Fats: 5,4 g.
• Carbohydrates: 3,2 g (Kwayoyin carbohydrates: 2 g).
• Protein: 5 g.

Palabras clave: keto farin kabeji fritters.