Idan kun bi abincin ketogenic, ya kamata ku riga kun san hakan cin burodin ba ya cikin tambaya. Wannan abin takaici ne tunda kusan kowane abinci da kuka tuna yana tare da burodi.
Abincin dare na iyali yana farawa ne ta hanyar ba da tiren burodi don kowa ya sami yanki, menu na abincin rana ya hada da sandwiches da paninis, kuma yawancin kayan karin kumallo sun ƙunshi ƙwai da baƙar fata da naman alade a tsakanin kuki ko gurasa daban-daban.
Bi daya abincin ketogenic Dole ne ya zama salon rayuwar da kuke jin daɗi, wanda ba zai yiwu ba idan kun ji an hana ku daga abincin da kuka fi so. Abin farin ciki, tare da ƴan gyare-gyare ga kayan abinci, har yanzu kuna iya jin daɗin jita-jita iri-iri waɗanda kuka rasa.
Wannan shine ainihin abin da kuke shirin yi tare da waɗannan kukis na ketogenic.
Waɗannan kukis masu dumi da ɗanɗano suna da kyau tare da tsiran alade da miya, kwai da cheddar sandwiches na karin kumallo, ko kawai an ɗora su da man shanu.
Tare da kawai 2.2 grams na net carbs a kowace hidima da kusan gram 14 na jimlar mai, wannan babban girke-girke ne idan ya zo ga kiyaye ƙarancin carb ɗin ku.
Yadda ake yin Kukis Ketogenic Low Carb
Ba kamar kukis na yau da kullun ba, wannan girke-girke na keto yana amfani da haɗin fulawar almond, manyan ƙwai, foda mai yin burodi, kirim mai nauyi, da cuku mozzarella.
Yin amfani da madadin gari marar alkama, kamar almond ko fulawa na kwakwa, yana kawar da mafi yawan carbohydrates waɗanda za ku saba samu daga kukis. Yayin da wannan girke-girke ya ƙunshi ƙasa da giram huɗu na jimlar carbohydrates, wadataccen farin gari mai wadataccen gari ya ƙunshi kusan gram 100 na carbohydrates a kowace kofi ( 1 ).
Abubuwan Sinadaran Zaku Buƙatar Don Yi Waɗannan Kukis masu Abokai na Keto
Haɗuwa da kirim mai tsami da ƙwai suna kiyaye waɗannan kukis ɗin haske da laushi, yana hana yawan fulawar almond. Mozzarella cuku, wani sinadari da aka fi amfani da shi a keto pizza crusts da sauran paleo da ƙananan girke-girke, yana ba wa cakuda nau'in kullu mai kama da kullu.
Don yin waɗannan kukis, kuna buƙatar abubuwa masu zuwa:
- 1 1/2 kofin garin almond.
- 2 teaspoons kirim na tartar.
- 1 teaspoon na yin burodi soda.
- 1/2 teaspoon gishiri
- 1 kofin grated mozzarella cuku.
- 4 tablespoons na man shanu mai laushi.
- 2 qwai.
- 1/4 kofin kirim mai nauyi mai nauyi.
Kayan aikin da zaku buƙaci
Don yin shi, kuna buƙatar mahaɗin hannu, kwanon muffin, da babban kwano. Idan ba ku da kwanon muffin, kawai ku siffata kullu zuwa ƙananan ƙwallo kuma sanya su a kan takardar burodi da aka yi da takarda. Waɗannan kukis ɗin suna da lokacin shiri na mintuna 5-10 da wani lokacin dafa abinci na mintuna 15. Kukis ɗin ku suna shirye lokacin da saman yayi kyau da zinare.
Bambance-bambance don yin kukis na ketogenic
Idan kuna son wannan girke-girke, gwada gwadawa tare da sinadaran don yin bambancin daban-daban. Kuna iya jin daɗin ire-iren waɗannan nau'ikan:
- Ƙara cuku cheddar: Canja mozzarella don cuku cheddar, kuma a maimakon haka, kuna da busassun cukuwar cheddar.
- Ƙara kayan yaji: Sai ki zuba garin tafarnuwa, garin albasa, ko karin gishiri dan baiwa kukis dinki dandano mai gishiri.
- Ƙara jalapeños: Ƙara yankakken jalapenos a cikin kullun kullunku, ƙara ƙwanƙwasa cukuwar Cheddar, kuma kuna da kukis jalapeno irin na kudanci.
- Ƙara taɓawar Italiyanci: Ƙara ɗan cakulan Parmesan da oregano a cikin batter, sa'an nan kuma yayyafa da man zaitun don cikakke kuma dadi kukis na appetizer na Italiyanci.
- Ƙara sabbin ganye: Dash na Rosemary, faski, ko thyme za su sa waɗannan kukis su zama cikakke mai daɗin ɗanɗano, abincin gefen abinci maras nauyi.
- Sauya kirim mai nauyi bulala: Ko da yake kirim mai nauyi yana sa waɗannan kukis su yi laushi, ƙila ba zai zama sinadari na gama gari a cikin firij ɗin ku ba. Kuna iya sauƙi musanya yoghurt na Girkanci na fili, kirim mai nauyi, ko kirim mai tsami don yin kuki cikakke.
- Ƙara man shanu: Jin kyauta don ƙara cokali na man shanu mai narkewa a cikin kukis ɗin ku, amma ku guje wa abinci masu yawan sukari kamar zuma ko maple syrup don tsayawa tare da tsarin cin abinci na keto.
Nasihu don yin mafi kyawun kukis keto
Akwai 'yan dabarun dafa abinci da za ku iya bi don tabbatar da waɗannan su ne mafi kyawun keto biscuits. Kuma idan waɗannan su ne kukis ɗin da ba su da ƙarancin kuzari na farko da kuka taɓa yi, kada ku damu saboda akwai labari mai daɗi. Lokacinku na farko yana gab da yin nasara.
- Dauki cikakken adadin: Idan ba ku da kwanon muffin, kada ku damu. Yi amfani da cokali na ice cream wanda ke zube cikin cikakken yanki. Sa'an nan kuma sanya su a kan takardar burodi da aka yi da takarda.
- Tabbatar ba su tsaya ba: Ki tabbatar kin fesa kwanon muffin da feshin girki ko man kwakwa domin hana dankowa.
- Juya su zuwa burodin keto: Kuna neman cikakken girke-girke na gurasar keto? Kawai a zuba kullu a cikin kwanon burodi kuma a yanka shi yadda ake so.
Amfanin kiwon lafiya na yin burodi da garin almond
Garin almond ya ƙunshi sinadari guda ɗaya, da almon, a yanka a cikin injin sarrafa abinci don yin foda mai kyau. Kofi ɗaya ya ƙunshi gram 24 na furotin, gram 56 na mai, da gram 12 na fiber na abinci. 2 ), sanya shi wani sashi na yau da kullun a cikin girke-girke masu ƙarancin carb.
Ba kamar wadataccen farin gari ba, garin almond ya ƙunshi fa'idodin sinadirai masu yawa. Yana da babban tushen alli, jan ƙarfe, magnesium, da baƙin ƙarfe. Kofi daya ya ƙunshi kashi 24% na ƙimar ƙarfe da aka ba da shawarar yau da kullun, ƙarancin abinci mai gina jiki da aka fi sani da shi kuma rashin wanda shine babban dalilin cutar anemia ( 3 ).
Garin almond yana ba ku fa'idodin kiwon lafiya iri ɗaya kamar almonds. Wannan sinadari na iya taimaka muku ta hanyoyi masu zuwa:
- Ƙin jini: A cikin binciken daya, mahalarta sun cinye gram 50 na almond a rana tsawon wata daya. Abubuwan da suka shafi sun nuna mafi kyawun jini, raguwa a cikin karfin jini, da kuma matakin mafi girma na antioxidants ( 4 ).
- Ciwon sukari: El Journal of Gina Jiki buga wani binciken da mahalarta suka ci abinci tare da almonds, dankali, shinkafa, ko burodi. Sakamakon ya nuna cewa sukarin jinin mahalarta da matakan insulin ya ragu bayan cin almonds ( 5 ).
- Nauyin jiki: Nazarin da aka buga Jarida na Ƙasashen Duniya na Kiba da Ciwon Ciwon Jiki Masu Mahimmanci yayi nazarin illolin almonds da hadaddun carbohydrates a cikin batutuwa masu kiba. An raba mahalarta zuwa rukuni biyu, ɗayan yana cin abinci mara ƙarancin kalori da 85g/3oz na almond a kowace rana, ɗayan kuma yana musanya almonds don hadadden carbohydrate. Wadanda suka ci almonds sun ga 62% ƙarin raguwar nauyi da 56% ƙarin rage yawan kitse idan aka kwatanta da sauran rukunin ( 6 ).
Amfani da kayan kiwo a cikin girke-girke na keto
Wannan girke-girke na keto ya ƙunshi nau'o'in kiwo guda biyu: kirim mai tsami da cuku mozzarella. Idan za ku iya jurewa kiwoDukansu sinadaran biyu suna ba da ingantaccen kashi na cikakken kitse da matsakaicin adadin furotin. Koyaya, yana da mahimmanci don zaɓar samfuran kiwo masu inganci da aka yarda da keto duk lokacin da zai yiwu.
Zaɓi kwayoyin halitta, kiwo, idan zai yiwu, samfuran kiwo gabaɗaya don haɗawa cikin girke-girke. Ko da yake kwayoyin kiwo kiwo yana da farashi mafi girma fiye da sauran kiwo, yana da daraja. Wadannan samfurori suna da adadin CLA (conjugated linoleic acid) da omega-3 fatty acids, wanda ke inganta asarar nauyi kuma yana taimakawa wajen rage kumburi.
Kirim mai tsami mai nauyi
Kirim mai tsami mai nauyi ya ƙunshi ƙarancin lactose fiye da sauran kayan kiwo, kamar cikakken madara na yau da kullun. Lactose shine babban carbohydrate da ake samu a cikin kayan kiwo, wanda shine dalilin da ya sa yakamata ku iyakance kiwo akan abincin ketogenic.
Ko da yake kusan kowa da kowa an haife shi da ikon narkar da lactose, 75% na al'ummar duniya sun rasa wannan ikon na tsawon lokaci, wanda ke haifar da rashin haƙuri ga lactose. 7 ). Kayan kiwo kamar man shanu, man shanu, ghee, kirim mai tsami, da kirim mai nauyi da aka samu a cikin wannan girke-girke ba su da ƙarancin lactose idan aka kwatanta da sauran kayan kiwo ( 8 ).
Cuku Mozzarella
Mozzarella cuku yana da daidaito mai kyau don yin burodin kullu, duk da haka wannan ba shine kawai amfanin wannan cuku ba.
Bugu da ƙari, mozzarella cuku ne mai gina jiki mai gina jiki. Yana da yawa a cikin biotin, riboflavin, niacin, da wasu bitamin da yawa, ciki har da bitamin A, bitamin D, da kuma bitamin E. Mozzarella cuku kuma yana da wadata a cikin baƙin ƙarfe, wanda zai iya zama da amfani sosai ga duk wanda ke fama da anemia ko ƙarancin ƙarfe na asali. 9 ).
Sabon Kayan girke-girke na Kuki ɗin Ƙananan Carb da kuka fi so
Waɗannan kukis ɗin keto za su zama girke-girke mafi ƙarancin carb da kuka fi so na gaba, a shirye cikin mintuna 25 kacal. Cikakke ga kowane lokaci, su ne babban tasa don ɗauka zuwa bukukuwa ko brunch na karshen mako. Idan ka yi saurin duba gaskiyar abubuwan abinci mai gina jiki, za ka iya tabbata wannan girkin ba zai sa ka daga hannu ba. ketosis kuma ba zai sa ka kai naka ba macronutrients raga.
Kukis ɗin Keto Low Carb Fluffy
Waɗannan kukis ɗin keto masu daɗi babban zaɓi ne mara ƙarancin carb lokacin da kuke kan tafiya, cike da duk kitse masu lafiya waɗanda kuke buƙatar shiga cikin ketosis.
- Lokacin Shiri: 10 minutos.
- Lokacin dafa abinci: 15 minutos.
- Jimlar lokaci: 25 minutos.
- Ayyuka: 12 kukis.
- Category: Masu farawa
- Kayan abinci: Faransanci.
Sinadaran
- 1 1/2 kofuna na almond gari.
- 2 teaspoons kirim na tartar.
- 1 teaspoon na yin burodi soda.
- 1/2 teaspoon gishiri
- 1 kofin grated mozzarella.
- 4 cokali na man shanu mai laushi.
- 2 qwai
- 1/4 kofin kirim mai tsami mai nauyi.
Umurnai
- Yi preheat tanda zuwa 205ºC / 400ºF.
- A cikin kwano, hada almond gari, kirim na tartar, yin burodi soda, da gishiri.
- A cikin wani kwano, haɗa mozzarella, man shanu, qwai, da kirim mai tsami tare da mahaɗin har sai an hade.
- Ƙara busassun sinadarai a cikin kwano mai jika kuma, ta yin amfani da mahaɗin hannu, ci gaba da haɗuwa har sai dukkanin sinadaran sun hade gaba daya.
- Fesa kwandon muffin da cokali tare da feshin dafa abinci mara sanda.
- Yin amfani da cokali mai maiko, cokali batter a cikin kofuna na muffin guda ɗaya.
- Gasa har sai kukis sun yi launin ruwan zinari, kimanin minti 13-15.
- Ku bauta musu da zafi kuma ku ji daɗi!
Gina Jiki
- Girman sashi: 1 kuki
- Kalori: 157.
- Fats: 13,6 g.
- Carbohydrates: 3.9 g (Kwayoyin carbohydrates: 2.2 g).
- Protein: 7,1 g.
Palabras clave: Keto Fluffy cookies.