Mafi kyawun Gurasa Keto Cinnamon Rolls Recipe

Kuna da abincin da aka fi so kuma na gargajiya wanda kuke son shiryawa a lokacin bukukuwa, manyan taro ko ma a cikin kwanciyar hankali da annashuwa? Ga wasu mutane, naɗaɗɗen kirfa shine kyakkyawan kyauta don hidimar babban rukuni na abokai da dangi. Kuma ba boyayye bane dalili. Wadannan jiyya suna daɗaɗaɗaɗaɗaɗɗen kullu mai laushi wanda aka ɗora da kirfa, sukari, da sanyi. kirim mai tsami. Wanene yake daci game da irin wannan dadi mai daɗi?

Amma idan kuna cin abinci maras-carb ko ketogenic, mizanin kirfa na yau da kullun ba sa cikin tsarin abincin ku. Rashin samun damar yin nadi na kirfa kowane lokaci na iya zama da wahala fiye da yadda kuke tunani. Abu na ƙarshe da kuke so ku yi lokacin fara sabon abinci shine jin rasa wani abu, balle ɗaya daga cikin abubuwan da kuka fi so koyaushe.

Abin farin ciki, idan kun kasance mai son naman kirfa kuma akan abincin keto, ba lallai ne ku damu ba. Waɗannan rol ɗin cinnamon keto an cika su da su fats masu lafiya kuma suna amfani da stevia azaman mai zaki don kada su samu sugar.

Su ne cikakken bayani don maye gurbin gargajiya kirfa Rolls ba tare da fitar da ku daga ketosis ko rinjaye naku carbohydrate iyaka. Hakanan, suna da sauƙin yi.

Menene Ciki Keto Cinnamon Rolls?

Menene a cikin wannan ƙananan girke-girke na carbohydrate wanda ke sa waɗannan kirfa na ketogenic? Abu ɗaya, suna da kaɗan kaɗan net carbsBa su ƙunshi alkama ko alkama ba, kuma suna da yawan kitse mai kyau.

Cuku Mozzarella

Wannan girke-girke na cinnamon na keto yana amfani da kullu wanda ya ƙunshi da farko na cuku mozzarella. Ee, kun karanta hakan daidai. Cuku. Girke-girke ne da aka yi wahayi zuwa ga kullu mai kitse, wani sanannen kullu na mozzarella wanda ke da kyau don yin biredi mai daɗi ko mai daɗi kamar su. kitsen kai pizza, muffins da sauransu.

Mozzarella cuku shine cikakken tushen kullu mai ƙarancin carb don amfani da waɗannan kirfa na keto saboda yana da ɗanɗano, don haka maye gurbin alkama a cikin farin gari. Taimaka ƙirƙirar nau'in ban mamaki da kuke so a cikin nadi mai kyau na kirfa.

Dukan mozzarella kuma yana ba da wasu fa'idodin kiwon lafiya, musamman idan kun zaɓi wanda ake ciyar da ciyawa. Sabanin shawarar abinci mai gina jiki mai phobic da kuke amfani da su don ji, bincike ya nuna cewa kayan kiwo mai cike da kitse, irin su cuku da yogurt, suna da tasirin hana kumburin ciki wanda zai iya kare zuciya, maimakon zama mai cutarwa. ¹ ).

A gaskiya ma, bincike ya nuna cewa mozzarella na iya rage matakan LDL cholesterol. ² ).

Kayayyakin kiwo da aka ƙera suna da wadata a cikin bitamin K2, omega 3 fatty acids, da CLA (conjugated linoleic acid), duk waɗannan suna ba da fa'idodin lafiyar zuciya. ³ ) ( ⁴ ) ( ⁵ ).

Hakanan an nuna CLA don taimaka muku rasa kitsen jiki ( ⁶ ). Lokacin da yazo ga macros, mozzarella yana da kyau ga abincin ketogenic. Kofin madarar mozzarella yana da gram 2.5 na carbohydrates, gram 24 na furotin, gram 25 na mai, da adadin kuzari 336. ⁷ ).

Koyaya, cuku ba zai iya yin aiki shi kaɗai ba don samar da tushe mai ƙarfi don kullun kirfa na mirgine. Bukatar wani karamar gari maimakon gari don taimakawa samar da kullu mai daidaituwa.

Almond gari

Almond gari Abu ne mai tafi-zuwa ga masu yin burodi marar yisti, kuma yana faruwa ya zama cikakkiyar ƙari ga ƙarancin abinci na ketogenic. Kamar almonds, gari na almond yana da furotin mai gina jiki. Ya ƙunshi bitamin E, folic acid, choline, manganese da magnesium ( ⁸ ).

Saboda wadataccen abun ciki na magnesium, almonds na iya taimakawa sarrafa sukarin jini, wanda ke da mahimmanci a cikin abincin ketogenic ( ⁹ ) ( ¹⁰ ).

Ga kowane gram 14 na kitse da ake samu a cikin almonds, 9 daga cikin waɗancan giram ɗin kitse ne mai ɗaiɗai, wanda bincike ya nuna yana da amfani ga lafiyar zuciya da matakan cholesterol. Kyakkyawan bayanin martabar antioxidant na almonds kuma yana ba da fa'idodi masu mahimmanci na zuciya da jijiyoyin jini kuma, a cikin binciken ɗaya, ya taimaka rage kitsen ciki ( ¹¹ ) ( ¹² ) ( ¹³ ) ( ¹⁴ ) ( ¹⁵ ).

Stevia da ketogenic sweeteners

Wannan cinnamon ketogenic yana mirgina girke-girke yana kira ga stevia, wanda ba shi da sukari, mai zaƙi mara carbohydrate wanda aka samu daga ganye mai daɗi sosai. Tukwici: Kuna iya shuka stevia a cikin lambun ku.

Farin foda ko ruwan stevia da ake samu a babban kanti wani ingantaccen sigar ganye ne kuma galibi ana yin amfani da shi wajen yin burodi da kuma zaƙi kofi. Kawai ka tuna cewa karamin adadin yana tafiya mai nisa - stevia shine sau 250 zuwa 300 mai zaki fiye da sukarin tebur na yau da kullun. ¹⁶ ).

Wasu mutane ba sa son ɗanɗanon stevia sosai saboda yana da ɗan ɗaci. Koyaya, akwai samfuran samfuran da yawa waɗanda ke kawar da wannan ɗanɗano mai ɗaci wanda mutane da yawa ke korafi akai. Idan ba ku da sha'awar stevia, akwai wasu kaɗan. keto-friendly sweeteners wanda za ku iya amfani da shi a cikin wannan girke-girke, amma ku yi hankali domin ba zai zama maye gurbin daya-da-daya ba.

Erythritol da Swerve sun fi sukari yawa zaƙi, don haka kuna buƙatar ƙara da yawa ga girke-girke. Kofi ɗaya na waɗannan madadin yana da daɗi kamar teaspoons biyu na stevia.

Cinnamon

Cinnamon ba shine ma'anar ma'anar cikakkiyar nadi na kirfa ba. Hakanan babban abinci ne mai ban mamaki wanda ke cike da antioxidants, abubuwan gina jiki masu amfani, da ingantaccen bayanan rigakafin ciwon sukari.

Yana iya rage sukarin jini mai azumi, rage narkewar carbohydrates, rage tasirin su akan sukarin jini, da haɓaka haɓakar insulin gabaɗaya, a cikin masu ciwon sukari da waɗanda ba masu ciwon sukari ba. ¹⁷ ) ( ¹⁸ ) ( ¹⁹ ) ( ²⁰ ) ( ²¹ ).

Daga cikin duk ganye da kayan yaji, kirfa yana cikin mafi girma a cikin abubuwan antioxidant masu amfani. Mai ƙarfi a cikin polyphenols, lignans, da flavonoids, kirfa ita ce antimicrobial, antidiabetic, da anti-mai kumburi. An nuna cewa yana da tasiri mai kyau akan alamun lafiyar zuciya, musamman ma lipids na jini ( ²² ) ( ²³ ). Bayan karanta waɗannan duka, yana sa ka so ka yi amfani da kirfa a cikin fiye da kayan zaki kawai, ko ba haka ba?

Ji daɗin waɗannan naɗaɗɗen keto cinnamon rolls

Kuna damuwa ba za ku iya jin daɗin liyafa na iyali na gaba ba ko ma daɗaɗɗen karin kumallo a gida a safiyar Lahadi? Kar a ji tsoro. Tattara kayan aikin ku kuma kuyi batch na waɗannan na'urorin kirfa na keto don ku ji daɗin ɗanɗanonsu mai daɗi ba tare da jin laifi game da lalata abincinku ba.

Mafi kyawun keto cinnamon rolls na gida

Waɗannan naɗaɗɗen kirfa masu sauƙi suna cike da kitse masu lafiya kuma suna ba ku sabon ɗaukar karin kumallo da kayan zaki da kuka fi so. Ji daɗin waɗannan jiyya waɗanda aka ɗora tare da keto kirim mai sanyi da safe tare da kopin kofi na keto ko azaman kayan zaki mafi kyawun keto da kuka taɓa samu a taron dangi ko abokai na gaba.

• Lokacin Shiri: 10 minutos.
• Lokacin dafa abinci: 25 minutos.
• Jimlar lokaci: 35 minutos.
• Ayyuka: 12 Rolls.
• Category: Kayan zaki.
• Kayan abinci: Ba'amurke

Sinadaran

Don kullu.

• 1 1/2 kofin grated mozzarella cuku.
• 3/4 kofin almond gari.
• 2 tablespoons na kirim.
• 1 kwai.
• 1/2 teaspoon baking powder.

Don cikowar kirfa.

• 2 tablespoons na ruwa.
• 2 tablespoons na stevia.
• 2 teaspoons na kirfa.

Ga sanyi.

• 2 tablespoons na kirim.
• 2 tablespoons na collagen.
• 1 tablespoon na stevia.

Umurnai

1. Yi preheat tanda zuwa 175ºC / 350ºF.
2. Narke mozzarella da cuku a cikin microwave (minti 1 1/2, yana motsawa rabin hanya).
3. Ƙara kwai zuwa cuku.
4. Ƙara garin almond da baking powder.
5. Haɗa tare da cokali mai yatsa har sai an haɗa komai.
6. Mirgine cikin ball na kullu.
7. Raba kullu zuwa 6 bukukuwa.
8. Ƙirƙiri dogayen nadi kuma sanya su a kan takarda mai hana maiko.
9. Yin amfani da fil ɗin birgima, mirgine kullu, yin kowane nau'in kullu mai laushi kamar yadda zai yiwu.
10. Yi cika ta hanyar haɗa ruwa, zaki, da kirfa a cikin ƙaramin kwano.
11. Yada cikar ruwa a kan dunƙulen kullu da aka niƙa.
12. A jujjuya kowace nadi a cikin bulo kuma a yanka a rabi don ƙirƙirar buns 12.
13. Sanya buns a kan takardar yin burodi marar sanda ko kasko.
14. Sanya a cikin tanda kuma gasa na minti 25.
15. Yayin da buns suke a cikin tanda, yi cuku mai sanyi ta hanyar hada cuku mai tsami da mai zaki.
16. Yada a kan busassun zafi kuma a yi hidima.
17. Ajiye ragowar abin da ya rage na wani lokaci.

Gina Jiki

• Girman sashi: 1 nadi.
• Kalori: 142.
• Fats: 10 g.
• Carbohydrates: Carbohydrates ruwa: 4g.
• Fiber: 0,7 g.
• Protein: 10 g.

Palabras clave: keto kirfa rolls.