Protein Chocolate Chip Cookie Recipe

Waɗannan Soft Chocolate Chip Protein Kukis ne mai dadi keto kayan zaki da kuma babbar hanya don ƙara ƙarin furotin a cikin abincinku, ba tare da dogaro da whey protein foda kowane lokaci.

Wannan girke-girke na kuki na furotin yana cike da lafiyayyen kitse da furotin dabba kyauta. Hakanan yana da ƙarancin carbohydrates, ba tare da sukari ba, kuma ba shi da alkama. Kowane kuki yana da gram 4 na furotin kuma yana cike da abubuwan gina jiki. Hakanan zaka iya cin kullun kullu mai wadataccen furotin da kansa, ba tare da yin kukis ba.

Babban abubuwan da ke cikin waɗannan kukis ɗin cakulan guntu sune:

• Sunan furotin.
• Garin kwakwa.
• Chikulan cakulan mara-sukari.

Baking Soda ko Baking Powder: Wanne Yafi Kyau Don Yin Kukis ɗin Protein?

Yawancin girke-girke na kuki suna amfani da soda burodi, amma wannan yana buƙatar yin burodi. Menene bambanci?

Dukansu suna yin yis ɗin sinadarai, wanda ke nufin suna sa kukis su tashi.

Baking soda da baking foda suna sa kukis su yi haske da iska ta hanyar samar da carbon dioxide yayin da suke zafi. Kumfa carbon dioxide suna haifar da ƙananan aljihun iska a cikin kukis, inganta rubutu da kuma hana kukis daga yin kauri ko bushewa.

Duk da yake duka soda burodi da baking foda suna tashi da kansu, akwai bambanci mai mahimmanci a tsakanin su. Yin burodi soda yana buƙatar acid don kunna halayen sinadaran da ke sakin carbon dioxide. Yawancin lokaci a cikin yin burodi, sukari shine acid wanda ke kunna soda baking, sau da yawa launin ruwan kasa ko zuma.

Baking powder, a daya bangaren, riga da wani acid gauraye a ciki. Duk abin da kuke buƙata shine ruwa, yana biye da yanayin zafi, kuma zai kunna, watsa kullu kuma ya sa shi haske mai dadi.

Domin waɗannan kukis ɗin sunadaran ba su da sukari, ba su da acid ɗin da ke kunna soda baking. Maimakon haka, ya kamata ku yi amfani da baking foda.

Ra'ayoyin don bambanta wannan girke-girke na furotin

Waɗannan kukis ɗin sunadaran suna da kyakkyawan tushe don sauran add-ons da abubuwan dandano. Kuna iya tufatar da su da ƙarin kayan abinci, gami da:

• Man gyada:  Ƙara man gyada, ko man almond, man pistachio, ko man gyada don yin kukis ɗin cakulan cakulan guntu na gyada.
• Buttercream ko Cream Cheese Frosting: Kawai kirim mai tsami ko cuku mai tsami tare da stevia foda ko erythritol kuma ƙara ɗan cirewar vanilla don yin sanyi mai daɗi.
• Ƙananan sandunan cakulan: Idan kun fi son kuki mai daɗi da ɗimbin ɓangarorin cakulan da ba a saba ba, musanya guntuwar cakulan don mashaya cakulan keto. Kawai ka fasa cakulan cakulan yayin da yake cikin kunshin, don haka chunks ba su tashi a ko'ina ba, kuma a yayyafa gunkin a cikin batter. .
• Chocolate foda: Juya wannan girke-girke zuwa kukis na furotin cakulan sau biyu ta ƙara cokali 2 na koko foda zuwa batter.

Yadda Ake Ajiye Da Daskare Kukis ɗin Protein

• Don adanawa: Kuna iya ajiye kukis a cikin kwandon iska har tsawon kwanaki biyar.
• don daskare: Sanya kukis a cikin jakar filastik, fitar da iska mai yawa sosai kuma za ku iya ajiye su a cikin injin daskarewa har tsawon watanni uku. Narke kukis ta bar su a cikin zafin jiki na awa daya. Kada ku yi amfani da microwave don zai lalata su kuma za su bushe.

Yadda ake yin kukis na furotin vegan

Yana da sauƙin yin wannan keto girke-girke vegan. Yi amfani da man kwakwa maimakon man shanu da madarar almond maimakon madarar saniya don haka ba shi da kiwo.

Wani canjin lafiya mai yuwuwa shine amfani da applesauce maimakon mai. Yi hankali kawai cewa applesauce da kuka zaɓa yana da ƙarancin sukari. Hakanan ya kamata ku yi amfani da foda mai suna vegan maimakon furotin whey.

Yadda ake yin sandunan furotin

Wanene ya ce wannan girke-girke na yin kukis ne kawai? Tare da wannan girke-girke za ku iya yin kyawawan sandunan furotin.

Bayan yin kullu, maimakon a raba shi a ajiye shi a kan takardar kuki, sai a mirgine kullu a cikin Layer guda ɗaya akan takardar burodi 22 x 33 cm / 9 x 13 inch da man shanu ko man kwakwa. Bayan da kullu ya cika, kimanin minti 20, a yanka a cikin sanduna kuma a adana a cikin akwati marar iska.

Kamar yadda kake gani, wannan girke-girke na kukis na gina jiki yana da yawa. Haɗa abubuwa kuma za ku iya yin girke-girke na ku don jin daɗin ku.

Duk abin da kuke buƙata shine ƴan sinadirai masu sauƙi da kwano don ƙirƙirar kukis ɗin furotin da kuka fi so.

Fa'idodin Kukis ɗin Chocolate Chip guda 3 na Lafiya

Ji daɗin cin waɗannan kukis na furotin keto. Su ne musamman satiating, anti-mai kumburi, kuma mai kyau ga tsokoki.

# 1: suna jin daɗi

Protein shine mafi gamsarwa macronutrient, wanda ke nufin ya cika ku fiye da mai ko carbohydrates ( ¹ ).

Abincin gina jiki mai yawa yana da kyau don asarar nauyi ( ² ) saboda suna sauƙaƙa zama a cikin ƙarancin kalori ba tare da jin yunwa ba.

Abincin keto yana yin wannan kuma. Ketosis yana hana ghrelin, babban hormone na yunwar jikin ku, yana sanya sha'awar cin abinci ƙasa da tursasawa. ³ ).

Abincin abinci mai gina jiki mai girma (kamar wannan kuki) a cikin mahallin abincin ketogenic hanya ce mai kyau don zama cikakke kuma. rasa nauyi mai dorewa a cikin dogon lokaci.

# 2: yaki da kumburi

Yawancin cututtuka na yau da kullum sune sakamakon yawa kumburi a jikinka. Sarrafa hanyoyin kumburi yana da mahimmanci don kiyaye jikin ku cikin farin ciki da lafiya.

Kwai yolks sune tushen tushen carotenoids, musamman carotenoids lutein da zeaxanthin ( ⁴ ).

Wadannan mahadi suna da alhakin launin ruwan lemu-rawaya mai haske na yolks na kwai kuma suna da fa'idodi da yawa na kiwon lafiya, gami da rawar da suke takawa a matsayin anti-inflammatories.

Lutein wani fili ne mai ƙarfi na rigakafin kumburi wanda wasu masu bincike suka yi imanin ya kamata a yi la'akari da shi wani ɓangare na jiyya na cututtukan zuciya. ⁵ ).

# 3: yana inganta haɓakar tsoka

Ko kuna ƙoƙarin samun tsoka, rasa mai, ko kuma kawai sanya wandon jeans ɗinku su dace sosai, gina ƙwayar tsoka wani ɓangare ne na kasancewa cikin koshin lafiya.

Protein wani muhimmin yanki ne na wuyar warwarewar ci gaban tsoka, musamman amino acid mai rassa (BCAAs). Akwai amino acid guda tara masu mahimmanci gabaɗaya, kuma uku daga cikinsu suna da tsarin sinadarai na “reshe-reshe”: leucine, isoleucine, da valine.

BCAAs An san su da kyau a cikin duniyar motsa jiki da gina jiki don iyawar su don haɓaka ci gaban tsoka. Za su iya kunna haɗin tsoka bayan motsa jiki ta hanyar kunna takamaiman enzymes ( ⁶ ).

Daga cikin BCAA guda uku, leucine shine mafi ƙarfin tsoka da furotin amino acid. Tasirinsa yana yiwuwa saboda haɓaka takamaiman hanyoyin ƙwayoyin cuta, waɗanda ke haɓaka ƙimar haɓakar tsoka ( ⁷ ).

Cin waɗannan kukis na furotin maimakon ƙananan sigar sunadaran suna iya taimaka muku cimma burin samun tsokar ku a wurin motsa jiki.

Kukis ɗin furotin na cakulan guntu

Waɗannan kukis ɗin da ba su da alkama da keto-friendly Chocolate Chip Protein Kukis an shirya cikin rabin sa'a kacal.

• Lokacin Shiri: 10 minutos.
• Lokacin dafa abinci: 20 minutos.
• Jimlar lokaci: 30 minutos.
• Ayyuka: 12 kukis.

Sinadaran

• 2 cokali na furotin whey.
• 1/3 kofin gari na kwakwa.
• ¾ teaspoon baking powder.
• ½ teaspoon na xanthan danko.
• ¼ teaspoon gishiri (gishiri na teku ko gishiri Himalayan zabi ne mai kyau).
• 1/4 kofin powdered man gyada.
• Cokali 2 na man kwakwa mai laushi.
• 1 teaspoon na man shanu mara gishiri.
• 2 cokali na man gyada.
• 1 babban kwai
• ¼ kofin madara mara daɗi wanda kuka zaɓa.
• 1 teaspoon tsami vanilla
• ¼ kofin stevia mai zaki.
• ⅓ kofi na guntun cakulan mara daɗi.

Umurnai

1. Preheat tanda zuwa 175ºF/350ºC kuma a rufe takardar yin burodi da takarda mai hanawa. Ajiye.
2. Sai ki zuba busassun sinadaran a cikin karamin kwano: madara, garin kwakwa, baking powder, xanthan gum, man gyada, da gishiri. Beat da kyau don haɗa komai.
3. Ƙara man kwakwa, man shanu, da kayan zaki a babban kwano ko mahaɗa. Mix da kyau har sai cakuda ya yi haske da laushi. Ƙara kwai, cirewar vanilla, man gyada, da madara. Beat da kyau.
4. Sannu a hankali ƙara busassun kayan aikin zuwa kayan da aka rigaya. Mix da kyau har sai kullu ya fito.
5. Dama a cikin cakulan cakulan.
6. Raba da rarraba kullu tare da cokali. Sanya a kan takardar yin burodi.
7. Gasa na tsawon minti 20-22 har sai kasan kukis ya dan kadan.
8. Cire daga tanda kuma ba da izinin yin sanyi kadan kafin yin hidima.

Gina Jiki

• Girman sashi: 1 kuki
• Kalori: 60.
• Fats: 4 g.
• Carbohydrates: 5 g (4 g net).
• Fiber: 1 g.
• Protein: 4 g.

Palabras clave: kukis na gina jiki guntu guntu.