Gari da Sauƙi Keto Egg Muffins Recipe

Abincin karin kumallo mara ƙarancin carb na iya gajiyawa idan kun kasance kuna bin abubuwan abincin ketogenic na ɗan lokaci. Wataƙila kun yi tunanin cewa kun dafa ƙwai ta kowace hanya mai yiwuwa. Amma idan ba ku gwada waɗannan muffins na kwai na keto ba, kuna rasa ɗaya daga cikin mafi kyawun hanyoyin da za ku yi amfani da girke-girke na kwai.

Wannan girke-girke ba shi da gluten-free, mara hatsi, maras-carb, kuma super m. Yana da cikakkiyar lafiyayyan karin kumallo don abincin keto ko paleo tare da ɗan ƙaramin adadin kuzari a kowane hidima.

Wannan girke-girke na karin kumallo kuma zaɓi ne mai sauri da sauƙi na keto wanda ya dace da salon rayuwar ku. Ya dace don sake zafi da safe yayin ranar aiki ko ma don ciye-ciye mai sauri da rana.

Ba a buƙatar shirin abinci na tsawon mako guda lokacin da kuke yin waɗannan muffins masu daɗi kafin lokaci. Tare da sake zafi na daƙiƙa 30 mai sauri a cikin microwave, zaku sami waɗannan jiyya masu daɗi. Shirya su don brunch Lahadi tare da naku keto kafe ko wasu jita-jita na keto karin kumallo, kuma za ku ci karin kumallo duk mako.

Me ke cikin Keto Egg Muffins?

Abubuwan da ke cikin waɗannan Keto Egg Muffins ba kawai dadi ba ne, amma kuma suna da gina jiki. Fara ranar ku tare da kitse masu lafiya, ƙimar furotin mai lafiya, da wadataccen kayan lambu masu ƙarancin carb hanya ce mai kyau don tabbatar da cewa kuna samun duk abin da kuke buƙata don samun lafiya akan abincin ketogenic.

Yawancin abubuwan da ke cikin wannan girke-girke sune abincin da ke ƙara collagen. Collagen Yana da maɓalli mai mahimmanci ga yawancin kyallen takarda a jikinka kuma yana da fa'idodin kiwon lafiya da yawa.

Yi la'akari da collagen a matsayin manne da ke riƙe jikin ku tare. Ita ce mafi yawan furotin a cikin jikin mutum, wanda ke cikin ƙwayar tsoka, fata, ƙasusuwa, tendons, ligaments da kusoshi. Jikinku zai iya samar da shi, amma kuma yana da amfani a ci shi a cikin abincin da kuke ci kowace rana ( ¹ ).

Wataƙila kun lura cewa yawancin samfuran kula da fata na rigakafin tsufa suna ɗauke da collagen a matsayin sinadari a cikin samfuran su na zahiri. Wannan saboda collagen shine muhimmin sashi a cikin fata wanda ke sa shi sassauƙa da santsi. Har ila yau yana taimakawa wajen hana bushewar fata da alamun tsufa.

Matsalar waɗannan samfuran ita ce, collagen ba za a iya shanye shi da gaske ba. Sunadaran sun yi girma da yawa don wucewa ta cikin matrix na fata. Hanya mafi kyau don shigar da collagen a cikin fata shine cinye abubuwan da ake bukata don haɗa shi a cikin abincin ku na yau da kullum. Jikin ku yana haɗa collagen daga abincin da kuke ci.

Ku ci abinci mai wadatar collagen (kamar broth na kashi) da abinci mai wadatar abubuwan gina jiki na collagen (watau bitamin C) hanya ce mai inganci don ƙara samar da collagen a cikin jikin ku. ² ). Wadannan muffins na kwai zasu iya taimaka maka zuwa wurin tare da kayan dadi masu dadi.

Babban sinadaran da ke cikin waɗannan muffins kwai na ketogenic sun haɗa da:

• Qwai.
• Alayyafo.
• barkono barkono.
• Albasa.
• Namomin kaza.
• Tsiran alade.
• MCT mai foda.

Qwai: Tauraruwar girke-girke

Qwai suna da kyakkyawan tushen furotin, amma kuma suna taimakawa wajen kiyaye lafiyar fata da haɗin gwiwa saboda suna ɗauke da lutein da zeaxanthin. Hakanan suna da wadatar choline, wanda ke nufin suna taimakawa wajen haɓaka hanta da haɓakar ƙwaƙwalwa. Jikin ku yana samar da choline, amma kuma yana da mahimmanci don cinye wannan kayan abinci mai gina jiki a cikin abincinku ³ ).

Sauran mahimman ma'adanai masu mahimmanci a cikin qwai sun haɗa da zinc, selenium, retinol, da tocopherols ( ⁴ ). Kowane ɗayan waɗannan abubuwan gina jiki shima antioxidant ne wanda galibi ba a bayyana shi a daidaitaccen abinci.

Antioxidants sune mahimman abubuwan gina jiki masu kariya waɗanda ke kawar da radicals kyauta a cikin jikin ku don hana damuwa na iskar oxygen da kumburin cututtuka. Dukansu suna da alaƙa da cututtuka na yau da kullun kamar cututtukan zuciya, kiba da Alzheimer, har ma da cututtukan daji da yawa ( ⁵ ) ( ⁶ ).

Qwai suna cikin mafi amintaccen tushen mai da furotin akan abincin ketogenic. Suna kuma da kyau tushen ingantaccen cholesterol. Sabanin abin da mutane da yawa suka ɗauka game da cholesterol, cholesterol na abinci ba ya haifar da cututtukan zuciya. Ba lallai ba ne ka mai da hankali kan cin farin kwai kawai kamar yadda suka fada tuntuni. Ku ci dukan kwai, gwaiduwa da komai. A gaskiya ma, gwaiduwa ita ce inda yawancin abubuwan gina jiki ke zama.

Cholesterol wani sinadari ne na asasi wajen samar da sinadarin jima'i a jikin dan adam. Jikin ku yana buƙatar cholesterol don ayyuka masu mahimmanci, don haka ba lallai ne ku guje shi gaba ɗaya ba ( ⁷ ).

Qwai suna da sauƙin dafawa, ana iya jigilar su, kuma ba su ƙunshi carbohydrates ba. Amma tabbas yana yiwuwa a gundura cin abinci iri ɗaya. Wadannan muffins kwai suna ba ku sabuwar hanya don jin daɗin wannan ɓangaren lafiya na abincin ketogenic.

Kayan lambu: Simintin tallafi

Babban abu game da waɗannan muffins shine cewa zaku iya haɗawa da daidaita kayan lambu da kayan yaji a duk lokacin da kuka yi su. Yi amfani da duk abin da ke cikin firij ko kayan lambu da kuke son musanya a cikin keto kwai muffins duk lokacin da kuka yi su.

Daidaitaccen girke-girke da ke ƙasa ya haɗa da kayan lambu masu gina jiki wanda zai ba ku nau'ikan bitamin da ma'adanai don taimaka muku a cikin yini. Kuma za su taimaka maka samar da collagen.

• Alayyafo: Wadannan ganyen ganye suna dauke da bitamin A da K, da kuma folic acid. Suna da ƙarfin anti-mai kumburi da ƙarfin antioxidant kuma suna da sauƙi ɗaya daga cikin tsire-tsire masu yawa masu gina jiki waɗanda zaku iya ƙarawa zuwa ɗimbin girke-girke na keto ( ⁸ ) ( ⁹ ).
• barkono barkono da albasa: Dukansu sun ƙunshi bitamin B6. Nazarin ya nuna cewa bitamin B6, idan aka sha ko aka ci tare da abinci mai arziki a cikin folic acid, kamar alayyafo, yana rage yawan matakan homocysteine ​​​​. Babban matakan homocysteine ​​​​yana da alaƙa da kumburi da haɓaka cututtukan zuciya ( ¹⁰ ).
• Namomin kaza: Wadannan namomin kaza masu wadataccen abinci ne mai kyau tushen phosphate, potassium, da selenium ( ¹¹ ). Suna kuma taimakawa wajen yaki da kumburi ( ¹² ).

Idan kuna neman canza wannan girke-girke bayan gwada shi tare da abubuwan da ke sama, kuna da tarin zaɓuɓɓuka. Canza alayyafo don Kale don ƙara yawan amfani da manganese, bitamin A, da bitamin K.

Musanya barkonon kararrawa koren kararrawa don ja ko barkono kararrawa orange don bunkasa yawan shan bitamin C, ko ƙara ɗanɗano tare da jalapeño ko yankakken barkono kararrawa. Idan ana so a kawar da dare gaba daya, a guji barkonon kararrawa da albasa sannan a zuba garin tafarnuwa ko gasasshen tafarnuwa da nikakken zucchini.

Damar ƙara ganye zuwa waɗannan kyawawan muffins keto ba su da iyaka.

Yanzu da kuka san ƙarin game da dalilin da yasa sinadaran ke da amfani ga lafiyar ku, bari mu je ga girke-girke.

Shawarar kwararru: Dafa su a batches a ranar Lahadi don samun saurin gyarawa da safe a cikin shirin abincin ku.

Sauri da sauƙi ketogenic kwai muffins

Ana neman zaɓin karin kumallo na keto mai sauri da sauƙi lokacin da kuke kan tafiya? Gwada waɗannan muffins ɗin kwai waɗanda tabbas zasu gamsar da buƙatun ku na karin kumallo.

• Jimlar lokaci: 30 minutos.
• Ayyuka: 9 kwai muffin.

Sinadaran

• 6 qwai, tsiya
• ½ kofin dafaffen karin kumallo tsiran alade.
• ¼ albasa ja, yankakken.
• Kofuna 2 na yankakken alayyafo.
• ½ koren kararrawa barkono, yankakken.
• ½ kofin yankakken namomin kaza.
• ½ teaspoon na turmeric.
• 1 cokali na MCT mai foda.

Umurnai

1. Yi preheat tanda zuwa 180º C / 350º F kuma a shafa man muffin tare da man kwakwa da ajiyewa.
2. A cikin kwano mai matsakaici, ƙara duk abin da aka haɗa sai avocado, yana motsawa har sai an hade.
3. A hankali zuba ruwan kwai a hankali a kan kowace takarda muffin.
4. Gasa na tsawon minti 20-25 ko har sai launin ruwan zinari.
5. Bari a dan huce sannan a ji dadi.

Gina Jiki

• Girman sashi: 1 kwai muffin.
• Kalori: 58.
• Fats: 4 g.
• Carbohydrates: 1,5 g.
• Sunadarai: 4,3 g.

Palabras clave: keto kwai muffins girke-girke.