He mea ʻono keto ʻono kēia mau Kuki Chocolate Chip Protein a he ala maikaʻi loa e hoʻohui i ka protein hou i kāu meaʻai, me ka hilinaʻi ʻole i ka pauka protein whey i nā manawa āpau.
Hoʻopiha ʻia kēia meaʻai kuki protein me nā momona maikaʻi a me nā protein holoholona manuahi manuahi. He haʻahaʻa hoʻi ia i loko o nā kalapona, ke kō, a me ka gluten ʻole. Loaʻa i kēlā me kēia kuki he 4 grams o ka protein a ua hoʻopiha ʻia me nā meaʻai. Hiki iā ʻoe ke ʻai i ka paila kuki waiwai nui ma kāna iho, me ka hana ʻole i nā kuki.
ʻO nā mea nui i loko o kēia mau kuki chocolate chip:
- Whey protein.
- Palaoa niu.
- ʻO nā ʻāpana kokoleka ʻole ke kō.
Baking Soda a i ʻole Baking Powder: ʻO wai ka mea ʻoi aku ka maikaʻi no ka hana ʻana i nā Kuki Protein?
Nui nā ʻano kuki e hoʻohana i ka soda baking, akā pono kēia i ka pauka baking. He aha ka ʻokoʻa?
ʻO lāua ʻelua he hū kemika, ʻo ia hoʻi, hoʻonui lākou i nā kuki.
Hoʻomaʻamaʻa a ʻoi aku ka ea o nā kuki ma ka hana ʻana i carbon dioxide i ko lākou wela. Hoʻokumu nā ʻōpū carbon dioxide i nā ʻeke liʻiliʻi o ka ea i loko o nā kuki, e hoʻomaikaʻi i ke ʻano a pale i nā kuki mai ka mānoanoa a maloʻo paha.
ʻOiai ke piʻi aʻe nei ka soda baking a me ka pauka baking, aia kahi ʻokoʻa koʻikoʻi ma waena o lākou. Pono ka ʻakika Baking soda e hoʻāla i ka hopena kemika e hoʻokuʻu ai ke kalapona ʻokikene. ʻO ka mea maʻamau i ka kuke ʻana, ʻo ke kō ka waika e hoʻāla ai i ka paʻakai paʻakai, ke kō ʻeleʻele pinepine a i ʻole ka meli.
Ma ka ʻaoʻao ʻē aʻe, ua loaʻa i kahi ʻakika i hui pū ʻia. ʻO nā mea a pau āu e makemake ai he wai, a ma hope o ka hoʻolaha ʻana i ka wela, a e hoʻā ʻo ia, e hoʻolele i ka palaoa a māmā loa.
No ka mea, ʻaʻohe kōpaʻa o kēia mau kuki protein, ʻaʻohe ʻakika e hoʻāla ai i ka soda baking. Akā, pono ʻoe e hoʻohana i ka pauka baking.
Nā manaʻo e hoʻololi i kēia meaʻai kuki protein
He kumu maikaʻi kēia mau kuki protein no nā mea hoʻohui a me nā mea ʻono ʻē aʻe. Hiki iā ʻoe ke kāhiko iā lākou me nā mea ʻē aʻe, me:
- Pīpī pīkī: E hoʻohui i ka pata pīnī, a i ʻole ka pata ʻalemona, ka pata pistachio, a i ʻole ka pata nut e hana i nā kuki pīkī kokoleka pīkī.
- ʻO ka pāpaʻi pāpaʻi a i ʻole ka pāpaʻi Kīlima Frosting: E hoʻomaʻamaʻa wale i ka pata a i ʻole ka tilika me ka pauka stevia a i ʻole erythritol a hoʻohui i kahi ʻāpana vanilla liʻiliʻi e hana i kahi hau ʻono.
- ʻO nā pahu kokoleka haʻahaʻa haʻahaʻa: Inā makemake ʻoe i kahi kuki me ka nui o nā ʻāpana kokoleka ʻono, ʻano like ʻole ke ʻano, e hoʻololi i nā ʻāpana kokoleka no kahi pā kokoleka keto. E wāwahi wale i ka pahu kokoleka i ka wā e waiho ana i loko o ka pūʻolo, i lele ʻole nā ʻāpana i nā wahi a pau, a kāpīpī i nā ʻāpana i loko o ka paila. .
- Ka pauka kokoleka: E hoʻololi i kēia meaʻai i mau kuki protein kokoleka pālua ma ka hoʻohui ʻana i 2 punetēpē o ka pauka koko i ka pā.
Pehea e mālama ai a hoʻopaʻa i nā Kuki Protein
- E hoahu: Hiki iā ʻoe ke mālama i nā kuki i loko o ka pahu hau no ʻelima mau lā.
- hoʻāno: E hoʻokomo i nā kuki i loko o ka ʻeke plastik, e hoʻoheheʻe i ka ea e like me ka hiki a hiki iā ʻoe ke mālama iā lākou i loko o ka friji a hiki i ʻekolu mahina. E hoʻoheheʻe i nā kuki ma ka waiho ʻana iā lākou ma ka lumi wela no hoʻokahi hola. Mai microwave iā lākou no ka mea e hōʻino ʻia ko lākou ʻano a maloʻo lākou.
Pehea e hana ai i nā kuki vegan protein
He mea maʻalahi ka hana ʻana i kēia meaʻai keto vegan. E hoʻohana i ka ʻaila niu ma kahi o ka pata a me ka waiu ʻalemona ma mua o ka waiu bipi no laila ʻaʻohe waiu.
ʻO kekahi hoʻololi olakino ʻē aʻe ʻo ka hoʻohana ʻana i ka applesauce ma kahi o ka aila. E akahele wale i ka liʻiliʻi o ke kō o ka ʻāpala āu e koho ai. Pono ʻoe e hoʻohana i ka pauka vegan protein ma kahi o ka protein whey.
Pehea e hana ai i nā pā protein
ʻO wai ka mea i ʻōlelo no ka hana ʻana i nā kuki wale nō kēia meaʻai? Me kēia meaʻai hiki iā ʻoe ke hana i nā bar protein maikaʻi loa.
Ma hope o ka hana ʻana i ka palaoa, ma kahi o ka puʻunaue ʻana a kau ʻia ma luna o kahi pepa kuki, e ʻōwili i ka palaoa i loko o kahi papa hoʻokahi ma luna o 22 x 33 cm / 9 x 13 ʻīniha pepa bakena i hamo ʻia me ka pata a i ʻole ka aila niu. Ma hope o ka hoʻomoʻa ʻia ʻana o ka palaoa, ma kahi o 20 mau minuke, ʻoki ʻia i loko o nā kaola a waiho i loko o kahi pahu hau.
E like me kāu e ʻike ai, hiki ke maʻalahi kēia meaʻai no nā kuki protein. Hoʻohui i nā mea a hiki iā ʻoe ke hana i kāu meaʻai ponoʻī e like me kou makemake.
ʻO nā mea wale nō āu e makemake ai he mau mea maʻalahi a me kahi kīʻaha e hana ai i kāu mau kuki protein punahele hou.
3 Nā Pōmaikaʻi Ola o nā Kuki Kuki Chocolate Chip
E ʻoluʻolu e ʻai i kēia mau kuki keto protein. ʻOi aku ka māʻona, anti-inflammatory, a maikaʻi no kou ʻiʻo.
# 1: ua māʻona lākou
ʻO ka protein ka macronutrient ʻoluʻolu loa, ʻo ia ka mea e hoʻopiha ai iā ʻoe ma mua o ka momona a i ʻole nā momona. 1 ).
He maikaʻi nā meaʻai protein kiʻekiʻe no ka pohō kaumaha ( 2 ) no ka mea e maʻalahi ka noho ʻana i kahi hemahema calorie me ka ʻole o ka pōloli.
Hana pū ka ʻai keto i kēia. Kāohi ʻo Ketosis i ka ghrelin, ka hormone pōloli nui o kou kino, e hoʻemi ana i kou makemake e ʻai ( 3 ).
ʻO kahi meaʻai momona kiʻekiʻe (e like me kēia kuki) i ka pōʻaiapili o ka meaʻai ketogenic kahi ala maikaʻi loa e noho piha ai a e hoʻemi i ke kaumaha i ka wā lōʻihi.
# 2: kaua i ka ʻāʻī
ʻO ka nui o nā maʻi maʻi maʻi ka hopena o ka nui ka māla ʻana ma kou kino. He mea koʻikoʻi ka mālama ʻana i nā ala inflammatory no ka mālama ʻana i kou kino hauʻoli a olakino.
He kumu waiwai nā hua manu i nā carotenoids, ʻo ia hoʻi ka carotenoids lutein a me zeaxanthin ( 4 ).
ʻO kēia mau pūhui ke kuleana no ka waihoʻoluʻu ʻalani-melemele ʻulaʻula o nā yolks hua manu a loaʻa i nā pono olakino he nui, me kā lākou kuleana ma ke ʻano he anti-inflammatories.
ʻO Lutein kahi pūhui anti-inflammatory ikaika i manaʻo ʻia e kekahi poʻe noiʻi e manaʻo ʻia he ʻāpana kūlohelohe o ka mālama ʻana i ka maʻi cardiovascular ( 5 ).
# 3: paipai i ka ulu ʻana o ka ʻiʻo
Inā ʻoe e hoʻāʻo nei e loaʻa ka ʻiʻo, e lilo i ka momona, a i ʻole e hoʻoluʻolu i kou jeans, ʻo ke kūkulu ʻana i ka ʻiʻo he mea nui ia o ka noho olakino.
ʻO ka protein kahi ʻāpana koʻikoʻi o ka puʻupuʻu ulu ʻana o ka ʻiʻo, ʻo ia hoʻi nā lālā amino acids (BCAAs). He ʻeiwa mau ʻakika amino koʻikoʻi i ka huina, a ʻekolu o lākou he mau hana kemika "branched-chain": leucine, isoleucine, a me valine.
Nā BCAA Uaʻike nuiʻia lākou i ka honua o ka hoʻoikaika kino a me ke kino no ko lākou hiki ke hoʻoulu i ka uluʻana o kaʻiʻo. Hiki iā lākou ke hoʻoikaika i ka synthesis muscle ma hope o ka hoʻoikaika ʻana ma o ka hoʻoulu ʻana i nā enzyme kikoʻī ( 6 ).
ʻO nā BCAA ʻekolu, ʻo ka leucine ka ikaika loa o ka ʻiʻo-protein synthesis amino acid. Loaʻa paha kona hopena ma muli o ka hoʻoponopono ʻana i nā ala genetic kikoʻī, e hoʻonui ai i ka nui o ka ulu ʻana o ka ʻiʻo ( 7 ).
ʻO ka ʻai ʻana i kēia mau kuki protein ma kahi o kahi ʻano protein haʻahaʻa hiki ke kōkua iā ʻoe e hoʻokō i kāu mau pahuhopu loaʻa i ka ʻiʻo ma ka hale haʻuki.
ʻO nā kuki protein chip kokoleka
Ua mākaukau kēia mau Kuki Chocolate Chip Protein Cookies me ka gluten-free a me keto-friendly i loko o ka hapalua hola.
- Ka Hoʻomoe: 10 minutos.
- Ka manawa e kuke ai: 20 minutos.
- Huina manawa: 30 minutos.
- Nā Hana Hana: 12 mau kuki
Nā meaʻai
- 2 scoops o ka protein whey.
- 1/3 kīʻaha palaoa niu.
- ¾ teaspoon ka pauka paila.
- ½ teaspoon o ka xanthan gum.
- ¼ teaspoon ka paʻakai (ʻo ka paʻakai kai a i ʻole ka paʻakai Himalayan nā koho maikaʻi).
- 1/4 kīʻaha pauda pīnī pīkī.
- 2 punetune o ka aila niu palupalu.
- 1 punetune o ka pata paʻakai ʻole.
- 2 punetēpē o ka pīkī pīkī.
- 1 huamoa nui
- ¼ kīʻaha waiu momona ʻole o kāu koho.
- Kahi 1 ʻōpala vanilla
- ¼ kīʻaha o ka mea ʻono stevia.
- ⅓ kīʻaha o nā ʻāpana kokoleka ʻole.
Nā kuhikuhi
- E hoʻomoʻa mua i ka umu i 175ºF / 350ºC a uhi i kahi pepa bakena me ka pepa momona. Hoʻokaʻawale.
- E hoʻohui i nā mea maloʻo i loko o kahi kīʻaha liʻiliʻi: ka waiu bata, ka palaoa niu, ka pauka bakena, ka xanthan gum, ka pauka pīkī paʻakai, a me ka paʻakai. E kuʻi maikaʻi e hoʻohui i nā mea a pau.
- E hoʻohui i ka ʻaila niu, ka pata, a me ka mea ʻono i loko o kahi pola nui a hui pū paha. E hui maikaʻi a maʻalahi ka hui ʻana. E hoʻohui i ka hua manu, ka vanilla extract, ka pīni pata, a me ka waiū. Kuʻi maikaʻi.
- Hoʻohui mālie i nā mea maloʻo i nā mea pulu. E hui maikaʻi a puka ka palaoa.
- E hoʻoulu i nā ʻāpana kokoleka.
- E mahele a puunaue i ka palaoa me ka puna. E kau ma kahi pepa bakena.
- E puhi no 20-22 mau minuke a hiki i ka lalo o nā kuki he gula iki.
- Wehe ʻia mai ka umu a hoʻolili iki ma mua o ka lawelawe ʻana.
Nutrition
- Nui ʻāpana: 1 kuki
- Kālā: 60.
- Nā momona: 4 g.
- ʻAi-kaloli: 5 g (4 g upena).
- Kapua: 1 g.
- Pūnaewele: 4 g.
Hoʻopiliʻia nā Palabras: nā kuki polokina kokoleka.