Abincin Abincin Karan Carb Farin Gishiri

Farin kabeji shine tauraro na girke-girke na keto da yawa, gami da wannan ƙaramin farin farin kabeji bun. Kuma shahararsa ya cancanta.

Tare da zucchini, farin kabeji yana daya daga cikin mafi kyawun kayan lambu na keto ba kawai saboda yanayin ƙarancin carb ba, har ma saboda yanayinsa.

Shugaban farin kabeji yana da amfani sosai. Ana iya shirya ta azaman shinkafa don maye gurbin shinkafar gargajiya, ana iya niƙa ta a yi ta farin kabeji pizza ɓawon burodi crunchy da dadi, ko kuma ana iya gasa shi a kan sanduna don yin burodin farin kabeji.

Yana da wuya a sami girke-girke na gurasa mai ƙarancin carb wanda ke da kyau, amma wannan gurasar farin kabeji shine banda. Bugu da ƙari, wannan girke-girke marar yisti ba kawai mai sauƙi ba ne, yana da rashin kiwo, kuma yana cike da furotin da fiber na abinci. Da gaske yana kwaikwayi burodi na al'ada cikin dandano da rubutu.

Kuna iya yin kullu tare da wasu kayan yaji na Italiyanci don gurasar Italiyanci mai ban sha'awa ko ƙara ɗan jam da man shanu na macadamia don gurasa tare da tabawa mai dadi.

Gishiri ko zaki, za ku so ku ƙara wannan girke-girke na keto zuwa jerin girke-girke na ƙananan carb.

Wannan farin farin kabeji bun na keto-friendly ne:

• Dildo.
• Dadi.
• Dadi.
• paleo.
• Kiwo kyauta.

Manyan sinadaran sune:

• Farin kabeji florets.
• Almond gari.
• Qwai.
• Psyllium husks.

Zabin Sinadaran:

• Gishiri
• Rosemary.
• Oregano.
• Black barkono.
• Man shanu na goro
• Parmesan.

Amfanin lafiyayyen burodin farin kabeji

Farin kabeji yana daya daga cikin kayan lambu da aka fi so akan abincin keto saboda dalili. Yana da maƙasudi da yawa, ƙananan sinadari, kuma cike da macronutrients. Yana iya ba ku mamaki don sanin cewa zai iya ba ku ƙarin fa'idodi ta hanyar burodi.

# 1: yana iya inganta narkewar ku

Idan ya zo ga lafiyar hanji da narkewa, fiber shine abokin tarayya na farko. Jikin ku baya narkewa ko sha fiber kamar yadda yake yi da sauran carbohydrates.

Madadin haka, fiber yana haɓakawa a cikin sashin narkewar abinci, yana aiki azaman abinci ga ƙwayoyin cuta na hanji kuma yana taimakawa lafiyar hanji ta hanyoyi da yawa ( ¹ ).

Wannan girke-girke mai dadi na biredi na farin kabeji yana da gram 3.7 na fiber a kowane yanki, wanda ba wai kawai yana rage yawan amfani da carbohydrate ba, har ma yana sa narkewar ku yana gudana lafiya kuma kwayoyin hanjin ku suna farin ciki.

Ƙarawa da laushi stool ba shine kawai hanyar da fiber zai iya taimaka maka ba. Samun adadin ku na yau da kullun na iya taimakawa akan wasu cututtukan narkewa kamar su ƙwannafi, diverticulitis, basur, da ciwon daji na duodenal. ² ).

Yawancin fiber a cikin wannan burodin farin kabeji ya fito ne daga husk na Psyllium. Psyllium babban tushen duka fiber mai narkewa da maras narkewa. Idan ba ku da tabbacin bambancin da ke tsakaninsu, ga taƙaitaccen bayanin:

• Fiber mai narkewa: Yana rage narkewa. Yana samar da gel a cikin hanji kuma yana iya rage cholesterol ta hanyar ɗaure shi a cikin sashin narkewa, wanda ke rage LDL a cikin jini. ³ ).
• Fiber mara narkewa: Yana ƙarfafa narkewar ku. Yana ƙara girma zuwa stool kuma zai iya taimaka masa ya motsa ta hanyar narkewar ku ( ⁴ ).

Psyllium husk kuma yana aiki azaman probiotic, wanda ke nufin yana ciyar da kyawawan ƙwayoyin cuta a cikin hanjin ku. Probiotics suna taimakawa tsarin garkuwar jikin ku ta hanyar ƙarfafa garkuwarku daga ƙwayoyin cuta na waje da guje wa matsaloli kamar gudawa ( ⁵ ).

Psyllium husk na iya zama mataimaki idan kuna fama da matsalolin hanji mai kumburi. A cikin rukuni na mutanen da ke da cutar Crohn mai aiki, an gano haɗin psyllium da probiotics don zama magani mai mahimmanci ( ⁶ ).

# 2: taimaka kare zuciya

Fiber kuma yana da tasiri mai ban sha'awa ga lafiyar zuciya. A gaskiya ma, yawan fiber da kuke ci, ƙananan yuwuwar kamuwa da cutar hawan jini, bugun jini, high cholesterol, da cututtukan zuciya (CVD) ( ⁷ ) ( ⁸ ).

Psyllium husk, musamman, an yi nazari a matsayin tushen fiber wanda zai iya hana CVD. ⁹ ).

Farin kabeji yana da wadata a cikin wani fili da ake kira sulforaphane. Sulforaphane an san shi azaman antioxidant kai tsaye kuma yana iya samun kaddarorin kariyar zuciya ( ¹⁰ ).

Hanya daya da sulforaphane zai iya kare zuciyarka shine ta hanyar iyawarta na kara wasu hanyoyin maganin antioxidant, wanda shine dalilin da ya sa ake kiransa "antioxidant kai tsaye", ba antioxidant ba. ¹¹ ).

Lokacin da zuciyarka ta daina samun isasshen jini, sabili da haka oxygen, ana iya samun lalacewar nama, wanda aka sani da raunin ischemic. Abin farin ciki, sulforaphane yana taimakawa kariya daga raunin ischemic don haka yana kare zuciyar ku ( ¹² ) ( ¹³ ).

Akwai dabara don samun mafi kyawun farin kabeji. Kuna iya sakin sulforaphane kawai ta hanyar sara, yanka, dusar ƙanƙara, ko tauna farin kabeji. Zai yi kyau a ce halayenta masu kariyar zuciya suna jiran ku kunna su.

Farin kabeji shima babban tushen bitamin C da folate ( ¹⁴ ). Bincike ya nuna cewa ƙarancin waɗannan abubuwan gina jiki na iya haɗawa da ƙarin damar haɓaka cututtukan zuciya. Vitamin C kuma yana da mahimmanci ga mafi kyawun aiki na tsarin rigakafin mu, yayin da folate zai iya taimakawa hana wasu nau'ikan ciwon daji kamar kansar esophagus da pancreas. ¹⁵ ) ( ¹⁶ ) ( ¹⁷ ).

Wannan nau'in kayan lambu mai ban sha'awa mai ban sha'awa shine ma'adinin potassium. Nazarin ya nuna cewa cin abinci mai kyau na wannan ma'adinan yana nuna alaƙa tare da ƙananan matakan hawan jini, wanda hakan yana rage haɗarin cututtukan zuciya na zuciya. ¹⁸ ).

# 3: yana iya inganta asarar nauyi

Abubuwa da yawa suna shiga cikin wasa lokacin da kuke ƙoƙarin rasa nauyi. Tabbas, motsa jiki da zabar abincin da ya dace ya kamata su kasance a saman jerin ku, amma gamsuwa da jin daɗi kuma suna taka rawa.

Fiber a cikin garin almond da husk na psyllium suna taimaka muku jin cikawa da gamsuwa ta hanyar ƙara girma da rage narkewar abinci. Kuma mutanen da suka fi cin fiber sun fi zama sirara fiye da waɗanda suka guje shi. ¹⁹ ).

Nazarin kuma ya nuna cewa idan kun kasance mai kiba kuma kuna ƙoƙarin rasa wasu kitsen da ba'a so, ƙara fiber a cikin abincinku na iya inganta asarar nauyi sosai. ²⁰ ) ( ²¹ ).

Choline, wanda ke da yawa a cikin ƙwai, wani nau'in sinadirai na asarar nauyi da ya kamata a ambata. Masu bincike sun yi imanin cewa choline na iya rage cin abinci don haka rage yawan cin abinci. Kuma kiyaye sha'awar ku shine mabuɗin don nasarar asarar nauyi na dogon lokaci ( ²² ) ( ²³ ).

Ra'ayoyin don yin hidimar gurasar farin kabeji

Ji daɗin wannan gurasar farin kabeji don karin kumallo tare da dash na man shanu na macadamia da kirfa, ko amfani da shi don yin sandwich mai sauri don abincin rana.

Ko kuma kawai sanya shi a cikin gurasar gurasa, ƙara ɗigon man zaitun da wasu cuku cheddar, kuma ku sami shi azaman bruschetta mai dadi don abincin rana mai sauri.

Hakanan zaka iya juya wannan girke-girke na gurasar farin kabeji a cikin gurasar cheesy, ƙara wasu cuku mozzarella, don cikakken abincin abincin Italiyanci, ko gurasar gurasar cuku mai dadi.

Har ila yau, yana yin babban appetizer, ko dai a kan kansa ko da kadan man shanu mai ciyawa da tafarnuwa foda. Ko ta yaya kuka yi, za ku so ku ƙara wannan burodin zuwa tsarin abincin da kuka fi so.

Yanzu da kuka koyi duk fa'idodin kiwon lafiya na wannan burodin farin kabeji na ketogenic, ya rage kawai don dafawa da ɗanɗano shi. Kar ku duba don dalilai don ƙara farin kabeji zuwa salon rayuwar keto saboda yana ɗaya daga cikin mafi kyawun kayan lambu na keto da zaku iya samu.

Karan Carb Farin Bread

Ƙananan gurasar farin kabeji da aka yi da psyllium, almond gari, da ƙwai cikakke ne marar sukari, keto-friendly madadin ga sandwiches da toast.

• Lokacin Shiri: 15 minutos.
• Jimlar lokaci: 1 awa da minti 10.
• Ayyuka: 12 (yankakken).
• Kayan abinci: Ba'amurke

Sinadaran

• 2 kofuna na almond gari.
• 5 qwai
• ¼ kofin psyllium husk.
• 1 kofin farin kabeji shinkafa.

Umurnai

1. Preheat tanda zuwa 180ºC / 350ºF.
2. Saka kwanon burodi tare da takarda takarda ko man kwakwa da fesa dafa abinci. A ajiye gefe.
3. A cikin babban kwano ko mai sarrafa kayan abinci, hada gari na almond da husk psyllium.
4. Ta doke qwai a kan babban gudun minti biyu.
5. Ƙara shinkafar farin kabeji a gauraya sosai.
6. Zuba cakuda a cikin kwanon burodi.
7. Gasa na minti 55.

Gina Jiki

• Girman sashi: 1 yanki
• Kalori: 142.
• Carbohydrates: 6,5 g.
• Fiber: 3,7 g.
• Protein: 7,1 g.

Palabras clave: gurasar farin kabeji mai ƙarancin carb.