Ke anu ma waho a makemake ʻoe i kahi mea mehana a ʻoluʻolu, ʻaʻohe mea maikaʻi aʻe ma mua o kahi kokoleka wela momona momona.
Akā, e kali, ʻaʻole anei i piha ka kokoleka wela me ke kō, ka waiū, nā mea ʻono, a me nā mea ʻē aʻe ʻaʻole keto-friendly? ʻAe, ʻo ka hapa nui o nā mana i kūʻai ʻia ma ka hale kūʻai (a i hana ʻia i ka home). Akā ʻaʻole kēia keto wela kokoleka.
Hana ʻia kēia meaʻai kokoleka wela haʻahaʻa me nā mea keto liʻiliʻi me ka ʻaila kaumaha, 100% koko, stevia, a me ka collagen. Inā ʻoe e nānā i ka ʻike meaʻai ma lalo nei, e ʻike ʻoe he 3 grams wale nō o ka ʻupena kalapona, 13 grams o ka protein, a me 13 grams o ka momona holoʻokoʻa. ʻAʻole ia e like me ke kīʻaha koko wela.
E heluhelu mai e aʻo i ka hana ʻana i kēia meaʻai ʻono no ka lā anuanu a no ke aha he haʻahaʻa ka haʻahaʻa i loko o ka carbohydrate, maikaʻi nō hoʻi ia no kou olakino.
Pehea e hana ai i ka chocolate wela haahaa
No ke kau ʻana i kahi kīʻaha haʻahaʻa haʻahaʻa i kāu meaʻai kokoleka wela punahele, pono ʻoe e hana i ʻelua mau hoʻololi:
- E hoʻohana i ke kokoleka ʻeleʻele maoli (a i ʻole ka koko maʻemaʻe).
- E hoʻohana wale i ka ʻaila piha kaumaha (a i ʻole ka wai niu).
- Hāʻawi i ke kō i hoʻohui ʻia.
Me kēlā mau tweaks maʻalahi, e kūpono kēia meaʻai keto i kāu papaʻai.
E koho i kahi kokoleka ʻeleʻele a i ʻole koko maʻemaʻe
Ma kona ʻano maʻemaʻe (ma mua o ka hana ʻia ʻana a hui ʻia me ka waiū a me ke kō e hana ai i ka waiū kokoleka), maikaʻi loa ka koko unsweetened no kou olakino.
No loko mai o nā hua o ka lāʻau koko. Hana ʻia kēia mau pī a wāwahi ʻia a lilo i pauka koko a i ʻole hiki ke hoʻomaloʻo ʻia a wāwahi ʻia a lilo i pī koko. Hoʻohana ʻia nā mea ʻelua i kēia meaʻai.
Loaʻa i ka pauka koko ka magnesium, ka fiber meaʻai, a me ka hao ( 1 ). ʻO ka koko kekahi kumu nui o nā polyphenols a me nā antioxidants, e kōkua i kou kino e hakakā i nā radical manuahi ( 2 ).
E koho wale i nā huahana waiu holoʻokoʻa a i ʻole wai niu
Hiki iāʻoe ke hoʻomākaukau i kēia meaʻai ma nāʻanoʻelua: me ka waiu a me kaʻole. Inā hiki iā ʻoe ke ʻae i ka waiu (ʻo ia hoʻi, ʻaʻole ʻoe e ʻike i ke kinoea a i ʻole ka bloating ke ʻai ʻoe), maikaʻi ka waiu e ʻai i ka ʻai keto, me kekahi mau ʻōlelo hōʻoia.
ʻO ka mea mua, koho wale i nā huahana momona piha. Maikaʻi ka ʻaila koʻikoʻi a me ka ʻaila hoʻopaʻapaʻa kaumaha, ʻoiai e pale ʻia ka waiū skim a me ka momona haʻahaʻa.
ʻO ka lua, e koho mau i nā huahana waiu maikaʻi loa hiki iā ʻoe ke loaʻa, ke koho ʻana i ka waiu waiu ʻokoʻa i ka wā hiki.
Inā manaʻo ʻoe he lactose intolerant a ʻike ʻoe i ka huhū o ka ʻōpū i ka wā e ʻai ai i nā huahana waiū, hiki iā ʻoe ke hoʻololi maʻalahi i kahi mana waiu ʻole.
ʻO ka waiu ʻalemona, ka waiū hazelnut, a i ʻole ka waiu niu nā koho maikaʻi loa. Inā makemake ʻoe i kahi kokoleka wela holika, e hoʻohana i ka ʻaila niu, kahi e hāʻawi ai i kahi mānoanoa.
E hoʻomaopopo i nā mea pani waiu: Inā makemake ʻoe i ke kokoleka wela me kahi dollop o ka ʻaila huikau akā ʻaʻole hiki iā ʻoe ke ʻae i ka waiu, hiki iā ʻoe ke paʻi i ka ʻaila niu, ka ʻaila niu, a me ka ʻaila vanilla me ka mea hui lima e hana ai i ka waiu waiu ʻole.
E hoʻohana wale i nā mea ʻono glycemic haʻahaʻa
Loaʻa ka hapa nui o nā hui kokoleka wela i nā mea pono ʻole a makemake ʻole, ʻoi aku ka nui o ke kō. ʻO ka mea pōmaikaʻi, nui nā koho i ka wā e hiki mai ai nā mea ʻono kūpono no ka ʻai keto. He mea ʻono ʻaʻohe kō ʻo Stevia a he haʻahaʻa haʻahaʻa loa i loko o nā kalapona (inā loaʻa nā carbohydrates), loaʻa ka hopena liʻiliʻi i ke kiʻekiʻe o ke kō koko, a ʻaʻohe kalima o ke kō.
No ke aha e hoʻohana ai iā Stevia?
Mai ʻAmelika Hema mai, ka stevia Loaʻa iā ia nā meaʻai a me nā mea inu no kahi o 200 mau makahiki. ʻOiai he 250 a 300 mau manawa ʻoi aku ka momona ma mua o ke kō, ʻaʻole ia e hoʻonui i ke kiʻekiʻe o ka glucose koko ( 3 ). ʻO ia ke kumu he mea ʻono maikaʻi loa ia e hoʻohana ai i ka meaʻai ketogenic a i ʻole nā meaʻai ʻai haʻahaʻa haʻahaʻa.
A no ka mea ʻono loa, pono ʻoe e hoʻohana i ka stevia me ka liʻiliʻi. ʻO ka manawa pinepine, ʻo nā kulu liʻiliʻi o ka stevia wai, a i ʻole ka liʻiliʻi ma mua o kahi ʻeke o ka pauka pauda, ua lawa ia e ʻono ai i kāu ʻai punahele haʻahaʻa haʻahaʻa.
E like me ka koko maʻemaʻe, he nui nā pono olakino o stevia. Ua hōʻike ʻia ʻo Stevia i nā hopena maikaʻi i ke kiʻekiʻe o ka glucose koko, hoʻomaikaʻi i ka naʻau o ka insulin, a pale i ke kaumaha oxidative ( 4 ) ( 5 ).
ʻO ka hope loa, loaʻa i ka stevia nā waiʻona kōpaʻa ʻole, ʻaʻole like me xylitol a i ʻole Swerve, hiki ke hoʻopilikia i ka digestive i kekahi poʻe.
Nā ala like ʻole e leʻaleʻa ai i kāu kokoleka wela keto
No ka mea, ʻo kēia ʻano meaʻai he kīʻaha haʻahaʻa, gluten-free, a me ke kō ʻole, hana maikaʻi ia i nā meaʻai keto, paleo, a me ka gluten-free. No ka hana ʻana i kēia meaʻai iā ʻoe iho, e hoʻāʻo i kēia mau ʻokoʻa no kahi wili kūikawā a pilikino:
- E hoʻohui i kahi mint: E hoʻohui i kekahi mau kulu o ka peppermint extract e hāʻawi i kēia kokoleka wela keto i kahi ʻono minty e hoʻomanaʻo ai ʻO nā mea inu Starbucks me ka mint a me ke kokoleka. E lawelawe pū me kēia nā ʻāpana mint haʻahaʻa no ka makana hoʻomaha kūikawā.
- Hana i kahi kokoleka wela Mekiko: No ka hāʻawi ʻana i kēia ʻano meaʻai i ʻoi aku ka maikaʻi, e hoʻohui i kahi pine o ka pauka chili a i ʻole ka pepa cayenne a me ke kinamona.
- Hana i kahi smoothie: E ho'āʻo e hoʻohui i hoʻokahi punetune o keto salted caramel whipped creamo kolagen whipped cream no ka smoothie ono.
- E hana i ka kofe keto: Makemake ʻoe e kiʻi i ka nui o nā momona olakino? E hoʻohui i hoʻokahi punetune o ka pata i hānai ʻia i ka mauʻu i loko o kāu kīʻaha kokoleka wela keto. ʻOi aku ka momona a me ka momona, kūpono no ka makana hoʻoilo.
No ke aha e hoʻohui ai i ka collagen?
ʻO nā punetēpō ʻelua o ka collagen e hoʻonui i ka ʻono i kēia kokoleka wela keto, akā makemake nui ʻoe iā ia no kāna mau pono olakino.
Collagen ʻo ia ka protein nui loa i loko o kou kino. Loaʻa maoli ia i loko o nā iwi, nā aʻa, cartilage, puʻuwai, ʻōpū, a me nā ʻiʻo pili ʻē aʻe. No ka loaʻa ʻana o nā pōmaikaʻi olakino maikaʻi o ka collagen, hiki iā ʻoe ke kūʻai iā ia ma ke ʻano hoʻohui. ʻO nā mea hoʻohui Collagen ma ke ʻano he pauda keʻokeʻo ʻono ʻole i hiki ke hui maʻalahi me nā ʻano inu like ʻole, inā wela a i ʻole ke anu.
Ua hōʻike ʻia ʻo Collagen e hoʻomaikaʻi i ke olakino hui, kōkua i ka hoʻoikaika ʻana i ka lauoho a me nā kui, kākoʻo i ke olakino ʻōpū, a me ka pale ʻana i ka cellulite ( 6 ) ( 7 ) ( 8 ) ( 9 ).
No ka mea he 5,000 mg o ka ketogenic collagen MCT i kēlā me kēia lawelawe, hiki iā ʻoe ke loaʻa i nā pono olakino hou aʻe.
Pumehana me ke kokoleka wela keto
ʻO kēia kokoleka wela ʻaʻohe kō ka mea kūpono (a ʻaʻohe mihi) no ke kau hoʻoilo a i kēlā me kēia manawa āu e makemake ai i kahi inu ʻoluʻolu.
Pono ʻelima mau mea maʻemaʻe, ʻaʻohe manawa hoʻomākaukau, a ʻelua mau minuke i loko o ka lumi kuke e hoʻomākaukau ai. Eia hou, me ka hoʻohana ʻana i ka koko 100%, mea ʻono ʻole ke kō, hiki iā ʻoe ke hoʻomalu i kāu helu kaʻa.
No laila e hoʻoluʻolu iā ʻoe iho ma ke ahi a i ʻole ke kapuahi, me kahi pākeʻe pumehana, kahi moʻolelo pono e heluhelu ʻia, a me kahi kīʻaha koko wela. ʻO ia ke ala kūpono e hoʻomaha ai i ka pō hoʻoilo.
Koleka Wela Keto Kalima
ʻAʻole e haʻalele kēia kokoleka wela keto ʻoluʻolu iā ʻoe i ka wā e hoʻopiha ai kou mau hoaaloha i nā mea inu kō.
- Ka Hoʻomoe: 5 minutos.
- Ka manawa kuke: N/A
- Huina manawa: 5 minutos.
- Nā Hana Hana: 2.
- Kāleka: Meaʻai ʻai.
- Lumi kuke: ʻAmelika.
Nā meaʻai
- 340 g / 12 oz o ka wai wela.
- 1/4 kīʻaha kilika kaumaha a i ʻole ʻaila niu.
- 4 ʻāpana 100% koko (ʻoki maikaʻi ʻia).
- 2 punetēpō o ka palaoa koko.
- 1/2 teaspoon o ke kinamona Ceylon.
- 2 punetune o ketogenic collagen.
- ʻO Stevia e ʻono.
Nā kuhikuhi
- E hoʻomoʻa i ka wai a me ka cream no 1-2 mau minuke a hiki i ka hoʻoheheʻe ʻana.
- E hoʻopau i ka wela a hoʻohui i ke kokoleka ʻokiʻoki, ka pauka koko, ka collagen, ke kinamona, a me ka stevia.
- E hoʻoulu a maʻemaʻe.
- E ninini i loko a hoʻohui i kahi pine o ke kinamona inā makemake ʻia.
Nutrition
- Nui ʻāpana: 285 g / 10 oz.
- Kālā: 284.
- Nā momona: 13 g.
- ʻO nā kalapona: Carbohydrates upena: 3 g.
- Pūnaewele: 13 g.
Hoʻopiliʻia nā Palabras: kokoleka wela keto creamy.