Mafi kyawun keto pancakes akan girke-girke na duniya

Akwai ɗaruruwan girke-girke na keto pancake. Amma kaɗan ne kawai ke kwaikwayi nau'i mai laushi, mai laushi na pancakes na gargajiya.

Wannan al'ada ta Amurka ita ce cikakkiyar karin kumallo mai ƙarancin kuzari don safiya na ƙarshen mako ko ma kayan zaki na ranar mako ko magani. Kuma yayin da pancakes na gargajiya na iya barin ku cikin suma daga sukarin jini, waɗannan keto-friendly, pancakes marasa sukari za su sa ku gamsu na sa'o'i kuma ku ɗanɗana kama da ainihin abu.

Idan kuna son pancakes, lokaci yayi da za ku kama mahaɗin, fashe wasu ƙwai, kuma kuyi wannan girke-girke nan da nan. Waɗannan pancakes ɗin suna da daɗi kawai kuma sun dace daidai da tsarin abincin keto ɗin ku.

Babban abubuwan da ke cikin wannan girke-girke na pancake mai ƙarancin carb sune:

• Almond gari.
• Garin kwakwa
• Stevia.

Yadda ake Keto-Friendly Pancakes

A kan abincin ketogenic, ya kamata ku kawar da pancakes na gargajiya saboda dalilai guda biyu:

Na farko shi ne saboda suna dauke da babban ma'aunin glycemic. Na biyu kuma saboda yawanci ana rufe su da manyan sikari da sauran kayan marmari.

Ko da yake farar gari yana haifar da pancake mai laushi, kofi ɗaya yana da fiye da gram 94 na carbohydrates ( ¹ ).

Kuma idan kun sauke wannan tarin pancakes tare da wasu maple syrup da kirim mai tsami, kuna ƙara wani gram 20 a cikin adadin carb ɗin ku. ² ) ( ³ ).

Ga yadda za ku yanke carbin ɗinku da ƙarfi: Canja farin fulawa zuwa almond da fulawar kwakwa, sannan ku je don topping ɗin carbi kaɗan.

Matakai don yin mafi kyawun ƙarancin carb pancakes

Wadannan Kwakwa Almond Flour Pancakes ne mai wuce yarda sauki girke-girke.

Don farawa, tattara kayan busassun, haɗuwa garin kwakwa, almond gari, yin burodi foda da stevia a cikin babban kwano.

Sai ki zuba kayan da aka daka da su, da kwai, da madara, sai a jujjuya su har sai an gauraya su da santsi. A shafa babban kwanon da ba a san sanda ba da man shanu ko man kwakwa sannan a sanya a kan matsakaicin wuta.

A hankali zuba batter pancake a cikin kwanon zafi mai zafi kuma dafa don 3-5 mintuna. Da zarar ƙananan kumfa na iska sun bayyana a saman pancakes, juya su. Lokacin da aka dafa bangarorin biyu, suna shirye don yin hidima.

Nasiha da Dabaru don Wannan girke-girke na Keto Pancake

Ga dalilin da ya sa za ku so waɗannan keto pancakes: Rubutun su yayi kama da "pancakes na yau da kullum."

Ko da yake sauran kayan girke-girke na paleo ko keto na iya ɗanɗano kamar kwai ko kuma su bushe sosai ko kuma suna da ɗanɗano, wannan batter ɗin yana haifar da nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i naui nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i)wanda zai iya dandana kamar kwai. Kuma duk da haka, idan ka dubi gaskiyar abubuwan gina jiki, za ka ga cewa suna dauke da gram 2 na carbohydrates kawai a kowace hidima.

Don yin waɗannan pancakes mafi kyaun da kuka taɓa samu, keto ko a'a, gwada waɗannan shawarwari da bambancin girke-girke.

Bambance-bambancen girke-girke: Ba da Pancakes ɗin ƙarancin Carb ɗinku na taɓawa na sirri

Kuna so ku ba wannan girke-girke abin taɓawa na musamman? Ga wasu ra'ayoyin don yin wannan girkin na ku:

• Ku bauta musu da duk abin da kuke so: Wadannan pancakes an fi amfani dasu da man goro, man almond, ko wasu sabbin berries da kirim mai tsami. Hakanan zaka iya gwada syrup mara dadi, man shanu mai narkewa, ko keto cream cuku. Man gyada Yana da dadi, amma ka tuna cewa akwai wasu 'yan dalilan da ya sa ya fi kyau a musanya shi da sauran man goro.
• Ka ba su haɓakar furotin: Don alamar furotin, gwada ƙara ɗan ɗanɗano na furotin whey.
• Gwada dandano daban-daban: Ƙara ɗigon digo na tsantsa vanilla, ƙara wasu cakulan cakulan, ko ƙara sabbin blueberries zuwa batter na pancake.
• Canza su zuwa waffles: Kuna iya amfani da wannan girke-girke iri ɗaya don yin waffles. Kawai a zuba batter a cikin waffle iron maimakon dafa su a kan gasa ko kwanon rufi.
• Ƙara ƙarin adadin kitse masu lafiya: Ƙara ƴan tablespoons na cuku mai narkewa don yin cuku pancakes, ko haɗa rabin avocado a cikin batter don ƙarin rubutun kirim.
• Sanya su mafi dadi: Don yin pancake mai daɗi, zaku iya kawar da ƙarancin ƙarancin carb.

FAQs Ƙananan Carb Pancakes

Idan wannan shine karon farko na yin keto pancakes, kuna iya samun 'yan tambayoyi. Bi waɗannan shawarwari don tabbatar da aiwatar da aikin pancake ɗinku ya yi nasara.

• Za a iya yin waɗannan pancakes na kiwo kyauta? Ee. Don zama marar kiwo, yi amfani madarar kwakwa o madarar almond maimakon madarar kiwo ko kirim mai nauyi da man kwakwa maimakon man shanu.
• Pancakes nawa ne ke yin wannan girkin? Wannan girke-girke yana yin dozin pancakes, kimanin inci 7,5 / 3 cm a diamita.
• Za a iya amfani da farin kwai maimakon dukan ƙwai a cikin wannan girke-girke? Don mafi kyawun pancakes, yin amfani da farin kwai kawai ba a ba da shawarar ba saboda zai rage yawan kitsen da ke cikin girke-girke kuma yana tasiri ga rubutun.
• Za a iya amfani da wannan kullu don yin wasu abincin karin kumallo na ketogenic? Kuna iya amfani da wannan girke-girke don yin waffles, amma ba za ku iya amfani da shi don yin wasu abinci ba, kamar muffins ko crepes.

Fa'idodin Lafiya 3 na waɗannan Pancakes Ketogenic

Wataƙila ba za a yi amfani da ku don pancakes yana da kyau a gare ku ba, amma wannan girke-girke yana da fa'idodi masu yawa na lafiya.

# 1: garin almond da stevia na iya daidaita matakan sukari na jini

Yin amfani da garin almond maimakon gari na yau da kullun a cikin wannan girke-girke yana rage abubuwan da ke cikin carbohydrate, wanda babban labari ne ga matakan sukari na jini. Amma akwai abubuwa guda biyu musamman, almonds da stevia, waɗanda ke da kyau musamman wajen kiyaye matakan sukari na jini.

Almonds shine babban tushen magnesium, ma'adinai wanda zai iya taimakawa wajen sarrafa sukarin jini da insulin ( ⁴ ). A zahiri, binciken daya ya nuna cewa masu ciwon sukari na 2 sun sami ingantaccen ƙwarewar insulin da sarrafa glucose lokacin da aka ƙara su da magnesium ( ⁵ ).

Stevia yana da tasiri glycemic index, don haka ba zai ƙara matakan glucose na jini ba. Wannan madadin sukari mai daɗi kuma yana rage yawan sukarin pancakes ɗin ku.

# 2: garin almond na iya taimakawa wajen rage sha'awa

Waɗannan pancakes ɗin keto masu sauƙi an ɗora su da furotin kuma suna ɗauke da gram 5 na furotin kowane pancake. An san furotin a matsayin mafi gamsarwa macronutrients, don haka canza rabon carbohydrates zuwa furotin a cikin wannan girke-girke yana nufin za ku ji dadewa sosai ( ⁶ ).

Protein ba shine kawai dalilin waɗannan pancakes zasu iya hana sha'awar ku ba. Almonds, daya daga cikin manyan sinadaran da ke cikin wannan girke-girke, an nuna cewa yana rage zafin yunwa. Bincike ya nuna cewa cin almonds yana rage sha'awar ci, yana mai da su zaɓin abincin ƙoshin lafiya da kyawawa. ⁷ ).

Tunda almonds shine kawai sinadari a cikin garin almond, wanda, bi da bi, shine babban sinadari a cikin waɗannan pancakes, wannan girke-girke na iya rage sha'awar ku na sa'o'i bayan cin su.

# 3: Qwai na iya Rage Hatsarin Ciwon Zuciya

Qwai sun dade suna samun mummunan rap daga al'ummomin kiwon lafiya. Wannan ya faru ne saboda yawan ƙwayar cholesterol, wanda ake tunanin yana haifar da cututtukan zuciya.

Koyaya, sabon bincike ya nuna babu alaƙa tsakanin cin kwai da cututtukan zuciya ko bugun jini (stroke). ⁸ ). A gaskiya ma, a cikin binciken da aka yi a cikin mutanen da ke fama da ciwon sukari na 2, cin abinci mai gina jiki mai gina jiki, rage cin abinci mai gina jiki wanda ya hada da ƙwai ya taimaka wajen inganta ciwon jini da matakan lipid, duka masu nazarin halittu na cututtukan zuciya. ⁹ ) ( ¹⁰ ).

Idan kun ci ƙwai masu kyauta ko ƙwai tare da omega-3s, daga kaji da aka ciyar da mai kifi ko kayan abinci na flax, haɗarin ku na cututtukan zuciya na iya raguwa har ma fiye. ¹¹ ).

Ji daɗin keto pancakes don brunch mai ƙarancin carb

Abubuwan girke-girke masu ƙarancin kalori mai daɗi irin wannan suna sa bin abincin keto cikin sauƙi da rashin damuwa. Idan kuna neman karbar bakuncin brunch mai daɗi na karshen mako, ba kwa buƙatar iyakance kanku don yin hidimar nama da ƙwai. Kuna iya ba da cikakken kwanon rufi na pancakes, cikakke tare da stevia-sweetened low carb syrups, sabo berries, har ma. keto kirim mai tsami.

Lokaci na gaba waɗannan sha'awar pancake sun same ku, ba za ku daina rage cin abincin ku ba don pancakes na yau da kullun. Gwada waɗannan pancakes kuma za ku ga bambanci.

Keto pancakes

Ba tare da sukari ba, ba tare da gluten da ƙarancin carbohydrates ba. Waɗannan su ne mafi kyawun keto pancakes don ƙarancin carbohydrate ko abincin keto. An yi shi da garin almond da garin kwakwa kuma a sanya shi da sirop marar sukari, za su ɗanɗana kamar mafi kyawun keto pancakes a duniya.

• Lokacin Shiri: 5 minutos.
• Lokacin dafa abinci: 10 minutos.
• Jimlar lokaci: 15 minutos.
• Ayyuka: 10 pancakes.

Sinadaran

• 1 kofin almond gari.
• 1 cokali na gari na kwakwa.
• 3 qwai
• ⅓ kofin madara mara dadi da zaki zaba.
• 1 ½ teaspoon baking powder.
• 1 tablespoon na stevia.
• ½ teaspoon na kirfa (na zaɓi).
• Man shanu ko fesa mara sanda don shafawa kwanon rufi.

Umurnai

1. Ki tankade duk kayan aikin a cikin babban kwano. Bari mu tsaya na minti 5.
2. Prehema babban kwanon da ba sanda ba akan matsakaicin zafi sannan a fesa man shanu ko feshi mara sanda.
3. Zuba ¼ kofin batter pancake a cikin kwanon rufi kuma dafa tsawon mintuna 2-3 a kowane gefe har sai launin ruwan zinari.
4. Ku bauta wa da maple syrup, man shanu, ko man kwakwar da ba a daɗe ba.

Gina Jiki

• Girman sashi: 1 pancake.
• Kalori: 96.
• Fats: 8 g.
• Carbohydrates: 3 g (2 g net).
• Fiber: 1 g.
• Protein: 5 g.

Palabras clave: keto pancakes.