Wannan burodin ayaba mai ɗanɗano mai ɗanɗano yana ɗaukar ƙasa da sa'a ɗaya ana yin shi kuma an cika shi da ayaba, gasasshen goro, da kayan yaji.
Yawancin kayan da aka gasa da keto-friendly sun ƙare sun bushe, amma wannan burodin ayaba yana da ɗanɗano mai haske da ɗanɗano mai daɗi, kuma mafi kyau duka, ba shi da hatsi, paleo, kuma yana da ƙididdige adadin gram 3 kawai a kowane yanki, wanda ya sa shi cikakke ga abincin ketogenic.
Tare da wannan girke-girke, za ku koyi yadda ake yin burodin ayaba keto, da kuma wasu zaɓuɓɓuka da kayan haɗi don tsara gurasar ayaba don dacewa da dandano.
Sirrin gurasar ayaba mai ƙarancin carb
Gurasar ayaba galibi tana da yawan sinadarin Carbohydrate, saboda sikari, da maple syrup, da tataccen gari, da kuma ayaba da ke cikin ta.
Ayaba matsakaiciyar matsakaici tana da kusan gram 24 na carbohydrates da sukari gram 14, kuma yawancin girke-girke na burodin ayaba suna kiran ayaba da yawa. 'Ya'yan itace kadai ya isa ya fitar da ku daga ketosis.
To ta yaya ake yin burodin ayaba mara sikari idan ba za ku iya amfani da ayaba ba?
Amsar ita ce Banana Extract, hanya ce ta dabi'a don ƙara ɗanɗanon ayaba ba tare da carbohydrates ko sukari ba.
Ki tabbata kin siyo tsantsar ayaba da aka yi da ayaba ta gaske, ba wai dandanon ayaba na wucin gadi ba, wanda yake cike da tagulla kuma zai ba wa burodin ku ɗanɗano ɗanɗano ɗanɗano ɗanɗanon ayaba na jabu.
Yadda ake yin muffins banana tare da wannan girke-girke
Idan ba ku da sha'awar babban burodin ayaba, muna da labari mai kyau: Kuna iya yin muffins na ayaba ba tare da canza wannan girke-girke ba.
Fitar da kwandon muffin ku. Ki shafa kwanon ki da man shanu ko mai tsaka-tsaki, sannan a cika kowane kullin muffin kamar kashi uku cikin huɗu da kullun burodin ayaba.
Idan kuna yin muffins, zai fi kyau ku rage lokacin yin burodi da ƴan mintuna kaɗan. Fara bincika don gamawa a kusan mintuna 35 ta hanyar saka tsinken hakori a tsakiyar kowane muffin.
Idan tsinken haƙorin ya fito da tsabta, an gama muffin ku. Idan kana da batter ko crumbs, mayar da muffins a cikin tanda kuma a duba sau biyu tare da ɗan goge baki bayan mintuna biyu.
Ƙara-kan don keɓance gurasar ayaba keto
- Ayaba ta gaske: Wannan girke-girke yana kira ga cirewar ayaba, wanda ke ba da dandano mai ban sha'awa na banana yayin da yake rage yawan adadin kuzari. Amma idan ba ku damu da ƴan karin gram na carbohydrates a kowane hidima ba, za ku iya maye gurbin cirewar ayaba da sabobin ayaba yadda kuke so.
- Cranberries: Fresh ko daskararre blueberries ne babban ƙari ga wannan girke-girke. Suna ƙara danshi da acidity mai haske wanda ke daidaita wadatar ayaba da kayan yaji.
- Chocolate Chips: Don burodin da ya fi daɗi, yayyafa wasu guntun cakulan marasa daɗi a kan bawon burodin ayaba kafin yin burodi. Gurasar cakulan za su narke a saman yayin da burodin ke gasa.
- Pecans ko walnuts: Sai ki daka goro ki zuba a saman biredin ayaba kafin ki saka a cikin tanda.
- Man gyada: Don ƙarin ɗanɗano da ɗanɗano mai kauri, mai ɗanɗano, haɗa cokali biyu na man gyada a cikin batir ɗinki.
- Cream cuku sanyi: Mix tare da cuku mai tsami, man shanu mai zafin jiki, mai zaki na ketogenic na zabi, fantsama na cirewar vanilla, da gishiri kadan har sai da santsi. Za ku ƙare da ɗanɗanon keto cream cuku mai daɗi wanda zaku iya yadawa akan burodin ayaba. Kawai a jira har sai gurasar ta yi sanyi sosai kafin a daskare shi, in ba haka ba sanyi zai narke kuma za ku sami matsala.
- Madadin sukari mai launin ruwan kasa: Yawancin abubuwan zaki na ketogenic suna ba da zaɓi don sukari mai launin ruwan kasa. Idan kuna son wannan molasses da ɗanɗanon caramel a cikin gurasar ayaba, zaɓi madadin sukari mai launin ruwan kasa. Zai ɗanɗana mai girma, ba tare da zagon ƙasan abincin ku ba.
- Karin kayan yaji: Tsarin girke-girke yana kira ga kirfa, amma zaka iya ƙara nutmeg, cloves, ginger, ko allspice. duk sun yi kyau sosai da ɗanɗanon burodin ayaba.
- Flax: A haxa a cikin cokali guda na ƙwayar flax ɗin ƙasa don ƙara ƙarin lafiyayyen kitse kuma a ba wa gurasar ayaba ƙarin ɗanɗanon nama mai rikitarwa.
Karan Carb Keto Gurasa Ayaba
- Jimlar lokaci: 55 minutos.
- Ayyuka: Guda 12.
Sinadaran
- 1 kofin almond gari.
- ½ kofin gari na kwakwa.
- 2 teaspoons na yin burodi foda.
- ½ teaspoon na xanthan danko.
- 2 cokali na collagen, ko MCT mai foda.
- 1 tablespoon na kirfa.
- ½ teaspoon na gishirin teku.
- 2 tablespoons - ¼ kofin stevia, erythritol.
- 4 manyan ƙwai.
- Cokali 2 na tsantsar ayaba, ko ¼ na ayaba cikakke.
- 5 man shanu marar gishiri ko man kwakwa, narke.
- 1 teaspoon na ruwan 'ya'yan itace vanilla ko cirewar vanilla.
- ¼ kofin madarar almond maras daɗi.
- ½ kofin goro ko dakakken goro.
- Ketogenic cakulan kwakwalwan kwamfuta (na zaɓi).
Umurnai
- Yi preheat tanda zuwa 175ºC / 350ºF.
- A cikin babban kwano, haɗa kayan abinci 8 na farko har sai an haɗa su da kyau.
- A cikin kwano mai matsakaici, hada ƙwai, cirewar ayaba, man shanu, dandano vanilla, da madarar almond.
- Ƙara kayan da aka rigaya a cikin busassun sinadaran da kuma haɗuwa don haɗuwa.
- Dakatar da gyada, ajiye wasu don rufe burodin.
- Zuba batter ɗin a cikin takardar burodi mai lullube da takarda takarda sannan a sama tare da sauran goro da cakulan cakulan (na zaɓi), sannan a gasa tsawon minti 40-50. Don gwada idan an yi, saka ƙwanƙwasa a tsakiyar gurasar; idan ya fito da tsabta, gurasar ayaba ta shirya.
Gina Jiki
- Girman sashi: guda 1.
- Kalori: 165.
- Fats: 13 g.
- Carbohydrates: 6g (Tarin: 3 g).
- Fiber: 3 g.
- Protein: 6 g.
Palabras clave: keto banana bread.