Mafi kyawun kabewa cuku muffins

Babu wata hanya mafi kyau don maraba da lokacin rani fiye da tare da tsari ko biyu daga cikin waɗannan Muffins na Pumpkin Cream Cheese. Dadi mai taushi da rashin tausayi, waɗannan muffins suna da kyau sosai za su buge ku.

Babban sinadaran da ke cikin waɗannan Low Carb Pumpkin Cream Cheese Muffins sun haɗa da:

• MCT mai foda.
• Qwai.
• Suman.
• Man shanu mai ciyawa.
• Almond gari.
• Vanilla cirewa.

Fa'idodin Lafiya 3 Na Wannan Ciwon Kabewar Kabewa

# 1. Suna da amfani ga lafiyar zuciya

Wani kayan zaki wanda zai kiyaye ku a cikin ketosis kuma zai inganta lafiyar zuciyar ku? A ina za ku yi rajista?

Qwai wani abu ne mai ban mamaki a cikin kowane kayan zaki na keto. Suna da cikakkiyar bayanin martabar amino acid, furotin mai nauyin gram 6 na kowane kwai, kuma ya ƙunshi lutein da zeaxanthin, waɗanda ke da kyau ga lafiyar zuciya da rigakafin cututtukan zuciya. ¹ ).

Lutein na musamman yana taimakawa wajen daidaita HDL (lipoproteins masu yawa, wanda kuma aka sani da kyakkyawan cholesterol) da LDL (lipoproteins masu ƙarancin yawa, kuma aka sani da mummunan cholesterol). Wannan yana haifar da raguwar kumburi a cikin jini ( ² ).

Hakanan an nuna acid fatty acid omega-3 da aka samu a cikin ƙwai don taimakawa rage ƙwayar cholesterol, yana rage haɗarin cututtukan zuciya da bugun jini. ³ ).

Kabewa sun ƙunshi antioxidants da ake kira beta-carotene da beta-cryptoxanthin da alpha-carotene waɗanda ke taimakawa wajen kawar da radicals kyauta da kuma rage damuwa na oxidative. Ta yin haka, za ku rage yiwuwar kamuwa da cututtukan zuciya da sauran cututtuka ( ⁴ ) ( ⁵ ). Sun kuma ƙunshi lutein da zeaxanthin, kamar qwai.

Garin almond ya ƙunshi bitamin E, wani fili mai narkewa wanda ke taimakawa hana lalacewar ƙwayoyin cuta ta hanyar radicals kyauta. Wannan yana taimakawa rage haɗarin cututtukan zuciya (cardiovascular disease). ⁶ ) ( ⁷ ) ( ⁸ ).

# 2. Suna kara kuzari

Wannan girke-girke ba kawai zai gamsar da sha'awar kayan zaki ba, amma kuma zai ba ku ƙarin haɓaka don gudu 5K. Ba da gaske ba, amma tabbas zai ba ku haɓakar kuzari.

Kwai suna da kyau kawai. Babu isassun kyawawan abubuwa da za a iya rubuta game da ƙwai. An nuna lutein musamman don haɓaka yawan aiki da aikin jiki ( ⁹ ).

A saman wannan, su ne tushen kuzari akai-akai kuma ba za su haɓaka matakan sukarin jinin ku ba. Sun ƙunshi folic acid, bitamin B12, bitamin B2 (riboflavin) da thiamine waɗanda ke da mahimmanci don samar da makamashi.

Garin almond kuma yana dauke da bitamin B2 (riboflavin) wanda ke taimakawa wajen kiyaye matakan makamashi mai kyau. ¹⁰ ).

MCT mai foda ya ƙunshi MCT (ko matsakaicin sarkar triglycerides), saboda haka sunan. MCTs ɗaya ne daga cikin mafi tsarki kuma mafi yawan hanyoyin samar da makamashi. Su ne tushen kitsen da ke haifar da makamashi a cikin nau'i na ketoneskusan nan take, yana mai da su ingantaccen man fetur. Ainihin, suna da kyau.

# 3. Suna inganta lafiyar kwakwalwa da tsabtar tunani

Kwai suna da wadata a cikin choline, wanda shine a kayan abinci mai gina jiki wanda jikinmu ya riga ya samar, amma muna buƙatar samun ta daga abincinmu. Yin amfani da abinci mai arziki a cikin choline zai taimaka ci gaban hanta da kwakwalwa.

Lutein da zeaxanthin a cikin kabewa da ƙwai ba kawai suna da kyau ga zuciyar ku ba, har ma don kiyaye lafiyar kwakwalwa. Wani bincike ya nuna cewa tsofaffi waɗanda suka cinye samfuran biyu, sun sami ci gaba a cikin ingancin neuronal ( ¹¹ ).

Lutein da zeaxanthin sun fi samuwa idan an haɗa su tare da nauyin kitsen lafiya mai kyau, don haka ana ƙara foda mai MCT zuwa gaurayawan.

MCT man foda shine babban tushen makamashi, amma kuma yana inganta aikin tunani. MCT acid suna haifar da makamashi a cikin nau'i na ketones kuma ketones na iya ketare shingen jini-kwakwalwa kuma suyi aiki azaman mai don tsarin juyayi.

Wani binciken da aka gudanar ya nuna cewa lokacin da ake ƙara abinci tare da acid na MCT an sami karuwa a cikin ketones a cikin jini, wanda ke da alaƙa da babban aiki a cikin ƙimar ƙwaƙwalwar ajiya. ¹² ).

Mafi kyawun kabewa cuku muffins

• Lokacin Shiri: 10 minutos.
• Lokacin dafa abinci: 22 minutos.
• Jimlar lokaci: 32 minutos.
• Ayyuka: 12 muffin.

Sinadaran

Ga taro:.

• 4 qwai
• ⅔ kofin gwangwani kabewa puree.
• ½ kofin man shanu (ko man kwakwa), narke sannan a sanyaya.
• ¼ kofin stevia mai zaki.
• 1-2 teaspoons na cire vanilla.
• ½ kofin gari na kwakwa.
• ½ kofin almond gari.
• ½ teaspoon na yin burodi soda.
• Tushen gishirin teku
• ½ - 1 teaspoon kabewa kek yaji.
• ½ cokali na kirfa.

Don cika cuku cuku:.

• 1 cokali na MCT mai foda.
• 85g / 3oz na cuku mai tsami daga dabbobin ciyawa.
• 1 tablespoon na stevia ko erythritol zaki.
• 1 teaspoon tsami vanilla

Umurnai

1. Yi preheat tanda zuwa 175ºC / 350ºF.
2. Mix kayan aikin don cika cuku mai tsami da ajiyewa.
3. Haɗa duk busassun kayan muffin a cikin kwano ɗaya da jiƙan sinadaran a cikin wani kwano. A hankali ƙara daɗaɗɗen sinadarai zuwa busassun kayan abinci kuma a gauraya har sai an haɗa su da kyau.
4. A cikin kwanon rufi na muffin, cika kowane sashi game da XNUMX/XNUMX cikakke kuma ƙara XNUMX tablespoon na cuku a saman, ta yin amfani da haƙori don haɗa cakuda cuku a cikin cakuda muffin kabewa.
5. Gasa na minti 18-22 kuma bar shi ya huta na minti 5 kafin yin hidima.

Gina Jiki

• Girman sashi: 1 muffin
• Kalori: 106,3.
• Fat: 7,05 g.
• Carbohydrates: 9,86 g (Kwayoyin carbohydrates: 7,36 g).
• Fiber: 2,5 g.
• Sunadarai: 4.86 g.

Palabras clave: kabewa cuku muffins.