Keto Fluffy Waffles girke-girke

Lokacin da kake tunanin waffles, tabbas za ku yi mafarkin waɗancan waffles na Belgian da aka ɗora tare da cakulan cakulan, strawberries, da blueberries, kuma sun nutse cikin kirim mai nauyi da maple syrup.

Abubuwan da ake amfani da su a cikin waffles na yau da kullum ba su dace da abincin ketogenic ba, ban da samun damar cin 'yan berries daga lokaci zuwa lokaci. Idan kun rasa irin wannan karin kumallo, wannan girke-girke zai kai ga wuri.

Tare da ƴan tweaks zuwa abubuwan sinadaran, da wasu zaɓaɓɓu masu wayo don toppings, zaku iya ƙirƙirar karin kumallo ko brunch ɗin da kuka kasance kuna mafarkin yayin da kuke ƙirga carb.

Keto waffles yana yiwuwa, za ku ga cewa yana da.

Yadda ake yin keto waffles

Waɗannan ƙananan waffles na carb suna da sauƙin yin. Su ne sugar, hatsi da alkama free, cushe cike da classic maple dandano, har ma da kyau ga dafa abinci y taimaka muku wajen shirya abinci. Za ku ji daɗin duk abubuwan jin daɗin waffles masu laushi, amma ba tare da ƙarin carbohydrates waɗanda zasu iya fitar da ku daga cikin akwatin ba. ketosis.

Wannan girke-girke na waffle yana ɗaukar minti biyar kawai na lokacin shiri da minti biyar na lokacin dafa abinci. Kuma idan ka duba bayanan sinadirai na ƙasa, za ka ga cewa suna ɗauke da gram 2 na carbohydrates kawai a kowace waffle.

Babban abubuwan da ke cikin wannan girke-girke na waffle sun haɗa da:

• Almond gari.
• Garin kwakwa.
• Qwai.
• Butter.
• Sodium bicarbonate.
• Yin burodi foda.
• Madarar da kuka zaɓa (kamar madarar almond o madarar kwakwa).

Hakanan zaka buƙaci mahaɗa da mai yin waffle, maiko da man kwakwa ko feshin girki kafin amfani da shi.

Idan ba ku da ƙarfe mai waffle ko mai yin waffle na Belgian, zaku iya amfani da wannan girke-girke don yin pancakes kaɗan.

A cikin wannan girke-girke na keto waffle, ana amfani da cakuda garin kwakwa da garin almond. Kowannen su yana da ƙarancin carbohydrates idan aka kwatanta da garin alkama na yau da kullun kuma yana ba da fa'idodin kiwon lafiya da yawa.

Amfanin garin almond

Garin almond, wanda kawai aka yi nisa da almonds, yana da ban mamaki Madadin fulawa na gargajiya na keto.

Kuna iya amfani da shi a cikin girke-girke iri-iri ciki har da kukis, da wuri, da muffins. Idan farashin jakar garin almond ya yi kama da ku, mafita mai inganci shine siyan almond a cikin girma kuma ku niƙa su da kanku a cikin injin sarrafa abinci.

Almonds ba su da tsada sosai idan aka kwatanta da sauran nau'ikan kwayoyi, kuma zaku iya samun su a kusan dukkanin manyan kantuna da manyan sarƙoƙin abinci.

28 grams / 1 oza na almond gari ya ƙunshi 6,3 grams na gina jiki, 0,4 grams na fiber na abinci da kuma 30,2 grams na mai ( ¹ ).

Almonds kuma suna da wadata a cikin bitamin E, wanda ke taimakawa inganta lafiyar fata ta hanyar ƙarfafa ganuwar capillary da kuma ƙara danshi da elasticity. ² ).

Almonds suna da fa'idodin kiwon lafiya da yawa, gami da:

• Su ne tushen wadataccen tushen fatty acids da antioxidants, waɗanda ke taimakawa inganta lafiyar zuciya da jijiyoyin jini ( ³ ) ( ⁴ ).
• Almonds na iya taimakawa rage kumburi da damuwa na oxidative ( ⁵ ).
• Almonds suna da wadata a cikin calcium, potassium, phosphorus, da magnesium. Wadannan ma'adanai suna taka muhimmiyar rawa a cikin ayyukan jiki kamar zubar jini, zubar da jini, hawan jini, da lafiyar kashi da hakori. ⁶ ).
• Ma'auni na furotin, carbohydrates, mai da fiber a cikin almonds shine kyakkyawan zaɓi mara hatsi ga waɗanda ke jure insulin ko kuma suna da matsala tare da daidaita sukarin jini. ⁷ ).

Amfanin garin kwakwa

Kamar garin almond, kwakwa shine babban maye gurbin keto mai ƙarancin-carb. Gari ne mai yawa, don haka idan wannan shine karon farko da kake amfani dashi, kada kayi mamaki idan ka ga adadi mai yawa na ƙwai a girke-girke ɗaya, wani lokacin 4-6.

An fi amfani da garin kwakwa a cikin wainar, muffins, da sauran kayan zaki domin yana da laushi da laushi mai ban sha'awa. Har ila yau yana ɗaya daga cikin fulawa da aka fi amfani da su a cikin girke-girke na paleo da ƙananan carbohydrate a matsayin madadin gari marar hatsi kuma don ƙimarsa na gina jiki.

Cokali biyu na garin kwakwa ya ƙunshi gram 9 na carbohydrates, gram 1,5 na fiber, gram 3 na mai, da kuma gram 3,2 na furotin.

Ana yin garin kwakwa ne daga naman kwakwa, kuma wani abu ne da ake samu daga lokacin sarrafa madarar kwakwa. Zaku iya yin garin kwakwar da aka yi a gida ta hanyar goge ɓangaren kwakwar sannan a haɗa shi cikin injin sarrafa abinci.

Kwakwa shine tushen abinci mai gina jiki wanda ke ba da fa'idodin kiwon lafiya da yawa:

• Ya ƙunshi manganese, ma'adinai wanda ba wai kawai yana tallafawa samar da nama na kasusuwa ba, amma kuma yana iya inganta rigakafin ƙwayar cuta (oxidative stress). ⁸ ) ( ⁹ ).
• Kwakwa yana da wadata a cikin MCT acid (matsakaicin sarkar triglycerides), nau'in fatty acid wanda ke saurin shanyewa kuma yana hana narkewa don samar muku da kuzari cikin sauri. MCTs sune mahimmanci tsakanin masu bin abincin keto, kuma bincike ya nuna cewa zasu iya inganta makamashin kwakwalwa a cikin cutar Alzheimer. ¹⁰ ) ( ¹¹ ).
• Kwakwa yana da kyau tushen ƙarfe da tagulla. Wadannan ma'adanai suna taimakawa wajen hana anemia kuma suna inganta aikin rigakafi mai kyau, samuwar kashi, da ci gaban jijiyoyin jiki ( ¹² ) ( ¹³ ).
• Wannan nau'in 'ya'yan itace mai tsayi yana ba da wani yanki mai kyau na fiber mai narkewa da maras narkewa, wanda zai iya taimakawa wajen daidaita matakan cholesterol. ¹⁴ ).

Kuna son ƙarin dalilai don haɗa garin kwakwa a cikin shirin cin abinci na keto? Kara karantawa game da wannan babban tushen makamashi a cikin jagoran garin kwakwa  .

Zabi mai zaki

Abubuwan zaƙi na abinci na ketogenic yakamata su kasance masu ƙarancin carb kuma basu da sukari. Labari mai dadi shine cewa har yanzu akwai sauran zaɓuɓɓuka da yawa don gamsar da haƙorin ku mai daɗi da kuma samar da fa'idodin kiwon lafiya.

Stevia ba tare da wata shakka ba shine ɗayan shahararrun zaɓi a cikin ketogenic duniya. Yana da sauƙi a samu kuma ana amfani da shi azaman mai zaki ba kawai a cikin keto abun ciye-ciye ba, har ma a cikin wasu nau'ikan magunguna masu lafiya.

Lokacin zabar wannan zaɓi na tushen shuka, gwada zuwa ga ɗanyen, nau'in da ba a sarrafa shi ba. Giram biyu na stevia yana da ma'aunin glycemic na 1 a cikin 250, yana mai da shi ɗayan mafi kyawun abubuwan zaki na ketogenic a can. ¹⁵ ).

Don ƙarin bayani kan mafi kyawun abubuwan zaki na ketogenic, duba wannan cikakken jagorar zuwa mafi kyawun masu zaki da sukari.

Sauran zaɓuɓɓukan karin kumallo maras-carb

Komai kayan zaki da kuke amfani da su, safiya ta karshen mako ba za ta taba zama iri ɗaya da waɗannan keto waffles ba. Ba su da ƙwai da yawa, suma suna da kumbura a waje da laushi da laka a ciki.

Don ƙarin ra'ayoyin karin kumallo na keto don kammala brunch, duba waɗannan girke-girke:

• Hasken Fluffy Low Carb Kuki Kullu Blondies.
• Sau uku Chocolate Breakfast Shake.
• Keto cakulan donuts.

Keto Fluffy waffles

Kada ku rasa abincin karin kumallo na Lahadi na gargajiya tare da waɗannan waffles na keto masu haske da ƙayatarwa, masu daɗin ɗanɗano da ƙarancin carbohydrates.

• Lokacin Shiri: 5 minutos.
• Lokacin dafa abinci: 5 minutos.
• Jimlar lokaci: 10 minutos.
• Ayyuka: takwas 10 cm / 4 "waffles.
• Category: Karin kumallo.
• Kayan abinci: Ba'amurke

Sinadaran

• 1 1/2 kofin almond gari.
• 2 cokali na gari na kwakwa.
• 1/2 teaspoon baking powder.
• 1 teaspoon na yin burodi soda.
• 2 manyan dukan qwai.
• 1 tablespoon na maple tsantsa.
• 2 tablespoons stevia ko kalori-free sweetener na zabi.
• 2 tablespoons na melted man shanu.
• 1 1/4 kofin madara na zabi.

Umurnai

1. Ƙara duk abubuwan sinadaran zuwa babban kwano. Mix da kyau tare da spatula ko mahautsini har sai da santsi. Bari kullu ya huta na minti 5.
2. Sai a yi zafi baƙin ƙarfen waffle ɗinku kuma a fesa da man feshi mara sanda, man shanu, ko man kwakwa.
3. Zuba batter a cikin waffle iron kuma dafa tsawon minti 3-4 har sai launin ruwan zinari a kowane gefe. Sanya su a cikin tanda don kumbura yayin da kuke dafa sauran waffles.

Ra'ayoyin don sutura keto waffles

Kuna iya ƙara waffles ɗinku tare da man almond na gida ko man shanu na macadamia. Hakanan zaka iya ƙara cuku mai tsami da strawberries, ko amfani da kirim na kwakwa don yin kirim ɗin da ba tare da kiwo na gida ba.

Hakanan zaka iya siyan maple syrup mara sukari ko wasu akan layi ketogenic syrups don ado keto waffles. Kawai tabbatar da karanta jerin abubuwan sinadaran. Idan kun dafa kuma ku daskare waɗannan waffles, kawai kuɗa su a cikin gurasar gurasa don defrost da sake yin zafi kuma suna shirye su ji daɗi.

Gina Jiki

• Girman sashi: 1 wafi
• Kalori: 150.
• Fats: 13 g.
• Carbohydrates: Carbohydrates ruwa: 2g.
• Protein: 6 g.

Palabras clave: keto waffles.