ʻAʻohe ala maikaʻi e hoʻokipa ai i ka wā hāʻule ma mua o ka pūʻulu a ʻelua paha o kēia mau Pumpkin Cream Cheese Muffins. ʻOluʻolu a palupalu hewa, maikaʻi loa kēia mau muffins e hoʻolele iā ʻoe.
ʻO nā mea nui i loko o kēia Low Carb Pumpkin Cream Cheese Muffins he:
- MCT aila pauda.
- Nā pua.
- Pōla.
- Pāpaʻa hānai mauʻu.
- ʻAmona palaoa.
- ʻO ka vanilla extract.
3 Pono Ola o keia mau Pumpkin Cream Cheese Muffins
# 1. He maikaʻi lākou no ke olakino puʻuwai
He mea ʻai e mālama iā ʻoe i ka ketosis a hoʻomaikaʻi i kou olakino puʻuwai? Ma hea ʻoe e hoʻopaʻa inoa?
He mea kupanaha ka hua manu i loko o nā mea ʻai keto. Loaʻa iā lākou kahi hōʻike amino acid piha, he 6 grams o ka protein i kēlā me kēia hua manu, a loaʻa ka lutein a me ka zeaxanthin, he mea maikaʻi loa ia no ke olakino puʻuwai a me ka pale ʻana i ka maʻi cardiovascular ( 1 ).
Kōkua pono ʻo Lutein i ka hoʻoponopono ʻana i ka HDL (high-density lipoproteins, ʻike ʻia hoʻi he cholesterol maikaʻi) a me LDL (lipoproteins haʻahaʻa haʻahaʻa, ʻike ʻia hoʻi he cholesterol maikaʻi ʻole). ʻO kēia ka hopena i ka emi ʻana o ka mumū i loko o ke kahe koko ( 2 ).
Ua hōʻike ʻia nā ʻakika momona omega-3 i loaʻa i loko o nā hua manu e kōkua i ka hoʻohaʻahaʻa ʻana i ka cholesterol, e hōʻemi nui i ka pilikia o ka maʻi puʻuwai a me ka hahau ( 3 ).
Loaʻa i ka paukena nā antioxidants i kapa ʻia he beta-carotene a me ka beta-cryptoxanthin a me ka alpha-carotene e kōkua i ka pale ʻana i nā radical manuahi a hoʻemi i ke kaumaha oxidative. Ma ka hana ʻana i kēia, e hōʻemi ʻoe i kou kūlana o ka maʻi puʻuwai a me nā maʻi ʻē aʻe ( 4 ) ( 5 ). Loaʻa iā lākou ka lutein a me ka zeaxanthin, e like me nā hua.
Loaʻa i ka palaoa ʻalemona ka huaora E, he mea hoʻoheheʻe ʻia i ka momona e kōkua i ka pale ʻana i ka pōʻino o nā cell i hana ʻia e nā radical manuahi. Kōkua kēia i ka hōʻemi ʻana i ka pilikia o ka maʻi cardiovascular ( 6 ) ( 7 ) ( 8 ).
# 2. Hoʻonui lākou i ka ikehu
ʻAʻole wale kēia meaʻai e hoʻomāʻona i kāu makemake ʻai meaʻai, akā hāʻawi pū ia iā ʻoe i kēlā hoʻoikaika hou no ka holo 5K. ʻAʻole maoli, akā e hāʻawi maoli iā ʻoe i kahi hoʻoikaika ikaika.
He maikaʻi wale nā hua. ʻAʻole lawa nā mea maikaʻi e hiki ke kākau ʻia e pili ana i nā hua. Ua hōʻike ʻia ʻo Lutein e hoʻonui i ka huahana a me ka hana kino ( 9 ).
Ma luna o kēlā, he kumu mau lākou o ka ikehu a ʻaʻole e hoʻonui i kou pae kō koko. Loaʻa iā lākou ka waikawa folic, ka huaora b12, ka huaora b2 (riboflavin) a me ka thiamine e pono ai no ka hana ikehu.
Loaʻa i ka palaoa ʻalemona ka huaora b2 (riboflavin) e kōkua i ka mālama ʻana i nā pae ikehu olakino ( 10 ).
Aia ka pauka aila MCT MCT (a i ʻole nā triglycerides kaulahao waena), no laila ka inoa. ʻO nā MCT kekahi o nā kumu ikehu maʻemaʻe a bioavailable. He kumu ia o ka momona e hana i ka ikehu ma ke ano o ketoneʻaneʻane koke, e hoʻolilo iā lākou i wahie kūpono. Ma ke kumu, nui lākou.
# 3. Hoʻoikaika lākou i ke olakino lolo a me ka noʻonoʻo noʻonoʻo
Nui nā hua i ka choline, ʻo ia hoʻi a macronutrient na ko kakou kino i hana mua mai, aka, he mea pono ke loaa mai ka ai. ʻO ka ʻai ʻana i nā meaʻai momona i ka choline e kōkua i ka ulu ʻana o ke ake a me ka lolo.
ʻAʻole maikaʻi wale ka lutein a me ka zeaxanthin i loko o ka paukena a me nā hua no kou puʻuwai, akā no ka mālama ʻana i ka lolo olakino. Ua hōʻike ʻia kahi haʻawina i loaʻa i ka poʻe ʻelemakule i ʻai i nā huahana ʻelua, ka hoʻomaikaʻi ʻana i ka hana neuronal ( 11 ).
ʻO ka Lutein a me ka zeaxanthin ka mea bioavailable i ka wā i hui pū ʻia me kahi momona maikaʻi o ka momona, no laila ua hoʻohui ʻia ka pauka ʻaila MCT i ka hui.
ʻO ka ʻaila ʻaila MCT kahi kumu nui o ka ikehu, akā hoʻomaikaʻi ia i ka hana cognitive. Hoʻokumu ka MCT acid i ka ikehu ma ke ʻano o ketone a hiki i nā ketones ke hele i ka pale koko-lolo a lilo i wahie no ka ʻōnaehana nerve.
Ua hōʻike ʻia kahi haʻawina i ka wā e hoʻonui ai i ka meaʻai me nā waikawa MCT ua hoʻonui ʻia nā ketones i loko o ke koko, e pili ana i ka hana kiʻekiʻe o nā helu hoʻomanaʻo ( 12 ).
ʻO nā muffins paukena cream cheese maikaʻi loa
- Ka Hoʻomoe: 10 minutos.
- Ka manawa e kuke ai: 22 minutos.
- Huina manawa: 32 minutos.
- Nā Hana Hana: 12 muffins
Nā meaʻai
No ka nuipa a:.
- 4 hua manu.
- ⅔ kīʻaha canned pumpkin puree.
- ½ kīʻaha ka pata (a i ʻole ka ʻaila niu), hoʻoheheʻe ʻia a maʻalili.
- ¼ kīʻaha o ka mea ʻono stevia.
- 1 - 2 teaspoons o ka vanilla extract.
- ½ kīʻaha palaoa niu.
- ½ kīʻaha palaoa ʻalemona.
- ½ teaspoon o ka soda baking.
- He paʻakai kai
- ½ - 1 teaspoon mea ʻala ʻala.
- ½ teaspoon o ke kinamona.
No ka hoʻopiha ʻana i ka cheese cream:.
- 1 punetune o ka pauka aila MCT.
- 85g / 3oz o ka tilikaki mai nā holoholona hānai mauʻu.
- 1 punetune o stevia a i ʻole erythritol sweetener.
- Kahi 1 ʻōpala vanilla
Nā kuhikuhi
- E puhi mua i ka umu a 175º C / 350º F.
- E hoʻohui i nā mea hana no ka hoʻopiha ʻana i ka tilika cream a mālama ʻia.
- E hoʻohui i nā mea ʻai muffin maloʻo a pau i loko o kahi kīʻaha a me nā mea pulu i loko o kekahi kīʻaha. E hoʻohui mālie i nā mea pulu i nā mea maloʻo a hui a hiki i ka hui maikaʻi.
- I loko o kahi pā muffin laina, e hoʻopiha i kēlā me kēia ʻāpana e pili ana i ka XNUMX/XNUMX piha a hoʻohui i XNUMX punetēpē o ka tilika cream ma luna, me ka hoʻohana ʻana i ka niho niho e hoʻohui i ka hui ʻana i ka ʻakilika i loko o ka hui muffin paukena.
- E hoʻomoʻa no 18-22 mau minuke a hoʻomaha no 5 mau minuke ma mua o ka lawelawe ʻana.
Nutrition
- Nui ʻāpana: 1 muffin
- Kālā: 106,3.
- Momona: 7,05 g.
- ʻAi-kaloli: 9,86 g.
- Kapua: 2,5 g.
- Kumuʻiʻo: 4.86 g.
Hoʻopiliʻia nā Palabras: paukena kirīmi kīʻaha muffins.