Karamin Carb 5 Minti XNUMX girke-girke na oatmeal

Kuna tsammanin oatmeal an haramta shi gaba ɗaya lokacin da kuke cin abinci na ketogenic?

"Noatmeal" ko kuma ketogenic oatmeal abinci ne mai kama da "Oatmeal" ko na gargajiya wanda ba shi da ƙarancin carbohydrates amma yana cike da dandano.

Tare da wannan girke-girke na "noatmeal" ko ketogenic oatmeal, ba za ku taba damuwa game da hana wannan abincin ta'aziyya don karin kumallo ba. Wannan abincin tabbas zai kiyaye ku cikin ketosis tare da abubuwan ban mamaki na sinadirai masu ban sha'awa: Yana da gram ɗaya kawai na net carbs da gram 44 na mai a kowace hidima.

Tushen Macros suna da wuyar doke su.

Don haka menene a cikin wannan oatmeal na ketogenic wanda ke ba ku daɗin daɗin ɗanɗanon oatmeal yayin kiyaye jikin ku a ciki. ketosis?

Sinadaran "Oatmeal"

Yaya ake yin oatmeal ba tare da hatsi ba? Da kyau, yin amfani da sinadarai masu arziki a cikin furotin da ƙananan carbohydrates, wanda ya sa ya zama karin kumallo na ketogenic.

Wannan girke-girke na keto oatmeal yana amfani da:

• Hemp zukata.
• Garin flax.
• Chia tsaba.
• Vanilla cirewa.
• Kwakwa flakes.
• MCT mai foda.

Me yasa zuciyoyin hemp suke da amfani sosai ga lafiyar ku?

Ɗaya daga cikin manyan abubuwan da ke cikin oatmeal shine hemp hearts. Suna ƙara girma zuwa keto oatmeal, ɗanɗano mai ban mamaki, kuma suna cike da fa'idodin kiwon lafiya.

# 1: Suna da wadatar gamma-linolenic acid (GLA)

An nuna ƙarin GLA don inganta aikin hormone da lafiya. GLA da abinci mai wadatar GLA (kamar hemp hearts) an nuna suna da tasiri mai kyau akan mutanen da ke da ADHD, cututtukan zuciya, kiba, sclerosis da yawa, da ciwon nono ( ¹ ) ( ² ) ( ³ ).

Duk da haka, shi ne da farko wani tubali na prostaglandins, sinadaran abubuwa kama da hormones a cikin jiki wanda ke sarrafa kumburi, zafin jiki, da laushin tsoka.

# 2: inganta narkewa

A matsayin abinci mai fiber mai yawa, an san zuciyar hemp don haɓaka narkewa. Abubuwan da ke cikin fiber na zuciya na hemp na iya taimakawa wajen rage maƙarƙashiya, amma kuma yana ciyar da ƙwayoyin cuta masu kyau a cikin hanji, probiotics, don taimakawa kiyaye tsarin garkuwar jiki mai ƙarfi ( ⁴ ).

# 3: inganta gashi, fata da lafiyar farce

Yayin da hemp zukata suna da kyau ga narkewa, su riba za su iya yin tasiri mai mahimmanci daga ciki daga jikin ku. Kuna iya amfani da su a kai a kai a saman fatar ku.

Man da aka samar daga tsaba na hemp yana haɓaka haɓakar tantanin halitta, wanda shine lamba ɗaya don lafiyar fata. Bincike ya nuna cewa idan kuna da eczema, aikace-aikacen da ake amfani da shi na man hemp zai iya inganta fata sosai. ⁵ ).

# 4: rage ciwon gwiwa da ciwon gabobi

Wani binciken bincike da aka buga a cikin Journal of Ethnopharmacology yayi nazari akan tasirin kariyar mai na hemp a cikin marasa lafiya da cututtukan cututtukan rheumatoid (RA). Sakamakon ya nuna cewa maganin mai ba kawai ya rage yawan adadin MH7A RA fibroblast-like synovial cell, amma kuma ya kara yawan mutuwar kwayar halitta ( ⁶ ).

Yanzu da kuka ɗan san game da fa'idodin kiwon lafiya da yawa na zukata na hemp, ba ku ji kamar gwada kwano mai daɗi na keto oatmeal?

Yana da cikakkiyar ƙididdigar macronutrients, don haka za ku tabbata kun kasance a cikin ketosis yayin jin koshi da cikawa.

Flax Flour ko Flaxseed: Menene Bambancin?

Wannan girke-girke yana amfani flax gari. Amma menene abincin flax? Shin iri ɗaya ne da abincin flaxseed ko iri?

Abincin flax wata hanya ce ta faɗin "flax ƙasa." Wani suna shi ne garin flax.

Idan ka cinye dukan flaxseed, zai wuce kai tsaye ta hanyar narkewar abinci. Amma idan ka nika shi, yana da sauƙin narkewa ( ⁷ ).

Lokacin da ƙasa, flaxseed yana da yawa a cikin fiber da omega-3 fatty acid.

Hakanan yana da phytochemicals da ake kira lignans. Ana samun lignans a cikin tsire-tsire kuma an danganta su da rigakafin cututtuka irin su cututtukan zuciya da osteoporosis. ⁸ ).

Shin kwakwa ketogenic?

Ee. Kuna iya cin kwakwa akan abincin ketogenic. A hakika, garin kwakwa Shahararriyar madadin gari ce a cikin girke-girke na keto.

Kwakwa yana da wadatar kitse masu lafiya, galibi matsakaicin sarkar triglycerides, ko MCTs. Wannan girke-girke yana amfani da flakes na kwakwa. Don kiyaye ta keto-friendly, zaɓi flakes na kwakwa mara daɗi.

Idan kana son amfani madarar kwakwa, zaɓi ɗaya ba tare da sukari ba.

Ra'ayoyin don yin hidimar keto oatmeal

Domin wannan girke-girke na karin kumallo na keto oatmeal yana sa abubuwa su kasance masu sauƙi, akwai hanyoyi da yawa don canzawa da tsara shi.

Waɗannan su ne wasu daga cikin mafi kyawun keto add-ons don yin la'akari yayin yin batch na wannan gari. Yi la'akari da adadin carb ɗin ku, kamar wasu 'ya'yan itatuwa suna da sukari fiye da sauran.

• Ketogenic sweeteners: Don ƙarin dandano mai dadi amma ba tare da carbohydrates daga sukari ba, haɗa gari tare da masu dadi Ketogens kamar stevia, erythritol, ko Swerve.
• Chicken Chocolate Kyauta: Za su ba ku taɓawa na zaƙi da ɗanɗanon cakulan amma ba tare da carbohydrates ba.
• Kwakwa madara: Tare da madarar almond da ake buƙata a cikin girke-girke, ƙara ƙwayar madarar kwakwa don ƙarin dandano da kirim.
• Kwaya furanni: Ba wai kawai wannan 'ya'yan itace mai ƙarancin carb yana ɗanɗano sosai ba, yana da girma a cikin bitamin C da antioxidants. Ga kowane gram 100, blueberries sun ƙunshi adadin kuzari 57, gram 2,4 na fiber, gram 11,6 na carbohydrates, da kusan gram 5 na fructose. ⁹ ).
• Kwayoyi: Wadannan low carb kwayoyi suna cike da furotin. Ƙara wasu dakakken gyada don ƙarin furotin wanda zai sa ku cika tsayi kuma ku ƙara nau'i mai laushi. Kuna iya gwada goro na macadamia, ƙwayayen Brazil, hazelnuts, ko walnuts.
• Cire Vanilla: Wannan sashe m da dadi yana inganta dandano ba tare da ƙara sukari ba.

Wannan noatmeal mai cin ganyayyaki ne, vegan, paleo, da kuma mara amfani.

Bi daya cin ganyayyaki ketogenic zaɓi ne mai yiwuwa, kuma wannan girke-girke na keto oatmeal ɗin ya dace da lissafin gaske. A gaskiya ma, tun da wannan girke-girke ba ya ƙunshi kayan dabba ko hatsi, shi ma vegan ne kuma marar yalwaci.

Ko da mafi kyau, haɗuwa da madarar kwakwa da almonds yana ba ku kyakkyawan haɓakar furotin.

Wannan porridge kuma yana da kyau idan kuna neman girke-girke na paleo.

Juya Keto Oatmeal zuwa Keto Shake

Idan kun fi so, yana da sauƙi don tweak wannan girke-girke kuma canza shi zuwa girgiza karin kumallo na keto.

Kawai dafa duk kayan aikin, sa'an nan kuma ƙara komai a cikin blender. Ƙara kaɗan daga cikin berries ɗin da kuka fi so ko kowane ƙarin suturar keto. Danna maballin akan blender. Don gamawa, ƙara ɗan ƙaramin madarar almond har sai kun sami daidaiton da ake so.

Low Carb Ketogenic Oatmeal

Shirya oatmeal na dare ya shahara sosai a yawancin mutane tsare-tsaren abinci na ketogenic. Wannan saboda ƙananan karin kumallo na carbohydrate zai kasance a shirye a cikin firiji lokacin da kuka tashi, ba tare da wani aikin shiri ba.

Don yin keto oatmeal na dare, kawai ƙara komai a cikin gilashin gilashi kuma a rufe da murfi sosai. Girgiza shi don haɗuwa sosai. Sa'an nan kuma bar shi a cikin firiji. Zai yi kauri dare daya. Washegari, ƙara ƙarin madarar almond idan kuna son ya sami daidaito mai kyau.

Idan kuna son oatmeal mai zafi, duk abin da za ku yi shine dumama shi da safe. Kuna iya zafi shi a cikin microwave ko a cikin dafa abinci. Ka tuna ƙara ƙarin madarar almond da riguna don farawa mai daɗi ga ranarku.

Ketogenic oatmeal a cikin mintuna 5

Wannan girke-girke na oatmeal maras nauyi ba shi da oatmeal, amma ba za ku rasa shi ba. Tare da gram ɗaya na net carbs da gram 44 na mai a kowane hidima, wannan oatmeal na ketogenic zai fara jin daɗin keto har zuwa ranar.

• Lokacin Shiri: 5 minutos.
• Lokacin dafa abinci: Minti 10 - minti 15.
• Jimlar lokaci: 20 minutos.
• Ayyuka: 1.

Sinadaran

• 1 kofin madarar almond mara dadi.
• 1/2 kofin hemp zukata.
• 1 tablespoon na flax gari.
• 1 tablespoon na chia tsaba.
• 1 tablespoon na kwakwa flakes.
• 1 teaspoon tsami vanilla
• 1 teaspoon na kirfa.
• Cokali 1 na garin MCT mai (ko cokali 1 na stevia da cokali na man kwakwa).

Umurnai

1. Hada dukkan sinadaran a cikin karamin saucepan, motsawa don haɗuwa.
2. Tafasa har sai ya yi kauri yadda kake so, yana motsawa lokaci-lokaci.
3. Ku bauta wa da kuma yi ado da daskararre berries.

Gina Jiki

• Kalori: 584.
• Fats: 44 g.
• Carbohydrates: 17 g.
• Fiber: 16 g.
• Sunadarai: 31 g.

Palabras clave: noatmeal ko ketogenic oatmeal.