Karamar Carb Ketogenic Fathead Pizza Recipe

Ka yi tunanin abincin ta'aziyya na gargajiya ba su da iyaka akan abincin ketogenic?

Ga wasu labarai masu daɗi. Wannan girke-girke mai ban sha'awa mai ban sha'awa keto fathead pizza yana nufin za ku iya jin daɗin pizza na gargajiya da kuke so a matsayin yaro, sai dai wannan lokacin kusa, ba kwa buƙatar damuwa game da manyan kayan abinci ko kayan aikin wucin gadi.

Tare da jimlar lokacin mintuna 30, kawai mintuna 10 na lokacin shiri da mintuna 20 a cikin tanda, wannan keto low carb pizza yana hidimar rukuni na takwas.

Kuna iya cin shi duka da kanku, amma 3 grams na net carbs kowace hidima na iya kaiwa iyakar ku na yau da kullun. Kada ku damu, da adadin carbohydrate ya kasa isa zauna a cikin ketosis, ko da kun ci karin kashi.

Yaya ake yin keto pizza kullu?

Wataƙila kuna mamakin yadda ake yin keto-friendly, low-carb pizza ɓawon burodi, kamar pepperoni, cuku mozzarella, da duk sauran abubuwan da kuka fi so “pizza na yau da kullun” toppings ne keto-friendly. Amma ta yaya ake yin keto kullu?

Wataƙila kun ga ƙananan ɓawon burodi na pizza waɗanda ke kira ga farin kabeji ko garin kwakwa, amma don wannan ɓawon burodin kan pizza kuna buƙatar:

• Almond gari.
• Cuku mai tsami.
• Grated mozzarella
• Kwai.
• Psyllium husk.

Hakanan zaka buƙaci wasu guntuwar takarda da kwanon pizza. Idan kun sami kullu yana da wuyar daidaitawa, kuna iya amfani da fil mai birgima. Kuna iya buƙatar yayyafa shi da psyllium husk ko garin kwakwa da farko don hana dankowa.

Don tabbatar da ɓawon burodi na pizza bai karye ba, toya kullu kafin ƙara kayan aikin. Sanya kullun pizza a kan dutsen pizza ko takardar burodi da aka yi liyi tare da takarda mai hana maiko. Gasa na minti 10, juya shi, sa'an nan kuma gasa na wasu minti biyu. Don ƙarin ɓawon burodi, gasa don ƙarin mintuna 4. Don hanzarta aiwatarwa, zaku iya huda kullu da wuka na bakin ciki.

Tambayoyi akai-akai game da yadda ake yin pizza kullu mai kitse

Idan wannan shine karo na farko da kuke ƙoƙarin wannan girke-girke na kullu mai kitse na pizza, kuna iya samun 'yan tambayoyi. Ga wasu shawarwari, dabaru, da amsoshi ga tambayoyin da aka fi yawan yi:

• Shin akwai miya don pizza ba tare da sukari ba? Da kyau, akwai wasu samfuran samfuran da ke yin babban miya mai ƙarancin carb. Kar a yi amfani da miya marinara da aka siyo. Kuna iya yin naku cikin sauƙi da wannan pizza miya girke-girke wanda ke amfani da tumatir gwangwani, garin tafarnuwa, oregano, man zaitun, basil, da garin albasa.
• Wadanne irin cuku ne suka dace da abincin ketogenic? Idan kuna jure wa kiwo, za ku iya ƙara pizza tare da cakulan Parmesan ko mozzarella. Kawai je don mafi kyawun inganci, zabar cuku cikakke kuma zai fi dacewa na halitta da kewayon kyauta.
• Wace hanya ce mafi kyau don sake dumama wannan girke-girke? Kuna iya sake zafi pizza a cikin tanda ko a cikin microwave.
• Menene bayanin sinadirai na wannan girke-girke? Wannan girke-girke ya ƙunshi gram 14 na mai, gram 3.3 na carbohydrates net, da gram 15.1 na furotin, yana mai da shi cikakke ga tsarin cin abinci na ketogenic.

Amfanin kiwon lafiya na pizza mai kitse

Baya ga jin daɗin cinye ɗayan abincin da kuka fi so, za ku fi son wannan girke-girke don bayanin sinadiran sa. Haɗin ƙwai, cuku, da almond yana ba ku yanki mai cike da furotin na pizza. Top tare da pepperoni kuma za ku sami fiye da gram 15 na furotin da gram 14 na jimlar mai a kowace hidima.

Amfanin yin burodi da garin almond

An yi wannan kullu mai kaifi kan pizza tare da abubuwa masu ban mamaki guda biyu: garin almond da ɓawon psyllium. Yin amfani da waɗannan sinadarai a madadin farin fulawa na yau da kullun yana rage adadin kuzari kuma yana ba da wasu fa'idodin kiwon lafiya.

Garin almond shine madadin fulawar alkama na yau da kullun. Idan ba za ku iya samun garin almond a kantin sayar da ku ba, saya almonds maimakon. Sa'an nan kuma kawai niƙa su zuwa daidaito mai kyau tare da injin sarrafa abinci.

# 1: Yana iya inganta lafiyar zuciya

Almonds suna taka muhimmiyar rawa a lafiyar zuciya. A wani bincike da Jami’ar Aston da ke Birmingham ta gudanar, masu bincike sun sanya ido kan mahalarta taron da suka sha giram 50 na almond a rana tsawon wata guda. Sakamakon ya nuna cewa cin almond yana ƙara yawan adadin antioxidants a cikin jini. Abubuwan da suka shafi sun nuna mafi kyawun jini, rage karfin jini, da karuwa a matakan antioxidant ( ¹ ).

# 2: yana iya inganta sukarin jini

Garin almond kuma na iya taimakawa wajen daidaita sukarin jini. Jaridar Nutrition ta buga wani binciken da mahalarta suka ci abinci na almonds, dankali, shinkafa, ko burodi. Masu binciken sun gano cewa sukarin jinin mahalarta da matakan insulin sun ragu bayan cin almonds, wanda ya taimaka wajen daidaita matakan glucose na jini bayan cin abinci. ² ).

# 3: yana iya taimakawa rage nauyi

Almond gari babban ƙari ne ga kowane abinci na ketogenic saboda zai iya taimaka muku rasa nauyi. Wani bincike da mujallar International Journal of Obesity and Related Metabolic Disorders ta buga ya yi nazari kan illar almond da hadaddun carbohydrates a cikin masu kiba.

Mahalarta taron sun kasu kashi biyu: rukuni guda suna cin abinci mai ƙarancin kalori da 85g/XNUMXoz na almond a rana, ɗayan kuma suna cin abinci mai ƙarancin kalori tare da zaɓin hadaddun carbohydrates.

Wannan binciken ya nuna cewa rukunin da suka ci almonds sun nuna raguwar nauyin 62% mafi girma da raguwar 56% mafi girma a cikin kitsen mai idan aka kwatanta da hadadden rukunin carbohydrate. ³ ).

Fa'idodin haɗa husk Psyllium

Idan baku taɓa jin labarin psyllium husk ba, kada ku damu. Psyllium husk an yi shi ne daga tsaba na shuka Tsarin al'ada. Za ku same shi da yawa a cikin girke-girke na keto a matsayin maye gurbin gluten a cikin girke-girke marasa alkama ko na ƙwai a cikin girke-girke na vegan. Wannan ya sa ya zama abin da ya dace ga mutanen da ke fama da ciwon abinci. Yana da kyakkyawan tushen fiber na abin da ake ci, don haka ƙara shi zuwa smoothie na safe ko chia pudding don ƙarin fiber.

Psyllium prebiotic ne, abincin da probiotics ke buƙatar bunƙasa da girma a cikin hanjin ku. Hakanan yana sanya stools ɗin ku suyi aiki lafiya, yana mai da shi babban sinadari ga mutanen da ke da IBS ko cutar Crohn ( ⁴ ).

Amfanin cin lafiyayyan mai

Komai abin da aka gaya muku, mai abu ne mai lafiyayye na kowane abinci, kuma a, wannan ya haɗa da Fats mai cikakken yawa. Tare da ƙwai, grated mozzarella, da cuku mai tsami a cikin wannan batir, tabbas za ku sami rabonku na mai mai lafiya tare da gram ɗaya na jimlar carbohydrates.

Ko da yake bayanan abinci mai gina jiki daga shekarun 1970s sun ce kitsen mai ba su da kyau, sabon binciken ya nuna cewa mai ba shine ainihin masu laifi ba ( ⁵ ). Abincin mai mai yawa shi ne abin da ke ba ka damar shiga ketosis, ta yin amfani da ketones don makamashi maimakon glucose.

A gaskiya ma, kyakkyawan ƙa'idar babban yatsan hannu shine kashi 60% na adadin kuzari (Kashi na ƙimar yau da kullun) yakamata ya fito daga mai, yayin da 35% na adadin kuzari yakamata ya fito daga furotin zuwa furotin. zauna a cikin ketosis.

Yi shiri don dare pizza mara ƙarancin carb

Wanene zai yi tunanin cewa za ku iya jin daɗin pizza mai daɗi wanda ya ɗanɗana daidai kamar pizza ɗin da kuka fi so a ƙuruciyarku ba tare da duk abubuwan da suka dace ba?

Ki kwaba kullun kitson akan takardar gasa a gasa har sai yayi ruwan zinari. Bayan da kullun pizza ya dahu rabin dahuwa, ƙwace kayan abincin pizza da kuka fi so.

An cika girke-girke na asali tare da ketchup, pepperoni, da barkono jajayen flakes, amma jin kyauta don zaɓar duk abin da keto sinadaran da kuke so. Kawai ku tuna wannan girke-girke ne mai ƙarancin carb. Ka manta da abarba mai yawan carbohydrate kuma ka tsaya ga nama da kayan lambu.

Ji dadin dare na abincin dare na Italiyanci ba tare da jin laifi ba. Wannan shine ɗayan mafi kyawun pizzas masu ƙarancin carb da zaku taɓa samu.

Low Carb Keto Fathead Pizza

Bin keto ko rage cin abinci ba ze zama da wahala ba lokacin da kuka ci abinci daga wannan pizza mai daɗi, tare da 3.3g na carbohydrates kawai.

• Lokacin Shiri: 10 minutos.
• Lokacin dafa abinci: 20 minutos.
• Jimlar lokaci: 30 minutos.
• Ayyuka: 8.
• Category: Farashi.
• Kayan abinci: Neapolitan.

Sinadaran

Ga taro.

• 2 kofuna na mozzarella cuku.
• 3 tablespoons cuku cuku, taushi.
• 1 kwai.
• 3/4 kofin almond gari.
• 2 teaspoons na psyllium husk.
• 1 teaspoon kayan yaji na Italiyanci.
• 1/2 teaspoon gishiri

Don miya.

• 1/3 kofin tumatir miya ba tare da ƙara gishiri ba.
• 1/16 teaspoon gishiri
• 1/8 teaspoon ja barkono flakes.
• 1/4 teaspoon kayan yaji na Italiyanci.
• 1/8 teaspoon na barkono barkono.

Don ɗaukar hoto.

• 12 barkono barkono.
• 3/4 kofin mozzarella.

Umurnai

1. Yi preheat tanda zuwa 205º C / 400º F kuma layi layi da takardar yin burodi tare da takarda mai hana maiko.
2. A cikin kwano mai lafiya na microwave, narke mozzarella a cikin 30 seconds increments har sai gaba daya narke, yana motsawa don guje wa konewa.
3. A cikin kwano na cakulan mozzarella da aka narke, ƙara duk kayan da ake bukata don kullu kuma kuyi tare da hannuwanku har sai an hade gaba daya. Mirgine kullu a cikin ball kuma a baje a cikin da'irar ¼ inch a kan takardar burodi da aka shirya.
4. Gasa na minti 10, cire daga tanda, juye da gasa na wani minti 2.
5. Yayin da kullu ke yin burodi, ɗauki ƙaramin kwano a haɗa miya tumatir da gishiri, barkono ja, kayan yaji na Italiyanci, da barkono baƙi.
6. Cire kullu daga tanda kuma saman tare da miya, cuku, da pepperoni.
7. Saka pizza a cikin tanda kuma gasa na minti 5-7.
8. Cire daga tanda, kwantar da hankali na minti 5-10, yanke, yi hidima kuma ku ji daɗi.

Gina Jiki

• Girman sashi: 1 hidima
• Kalori: 202.
• Fats: 14 g.
• Carbohydrates: 5,2 g (3,3 g net).
• Sunadarai: 15,1 g.

Palabras clave: keto fathead pizza.