Hana ʻia ka palaoa Keto me nā mea maʻalahi

Inā ʻoe e hahai ana i kahi ʻai ketogenic, manaʻo paha ʻoe ua pau ka berena i kāu ʻai.

Loaʻa i kahi ʻāpana berena keʻokeʻo he 15 grams o ka nui o nā kaʻa a ʻaneʻane ʻaʻohe fiber ( ¹ ). ʻO ka berena palaoa holoʻokoʻa, ʻoiai ʻoi aku ka nui o ka protein a me ka fiber, ua hana ʻia me 67% carbohydrates ( ² ). Ma ka papaʻai ketogenic, ʻo ka nui o nā kalapona wale nō ka helu 5-10% o ka nui o nā calorie. No ka hapanui o nā kānaka, ʻo ia ma kahi o 20 a 50 grams i kēlā me kēia lā. Pono ka momona a me ka protein i 70-80% a me 20-25% o ka nui o nā calorie.

ʻO ia hoʻi, hoʻokahi sanwiti, me ʻelua mau ʻāpana berena keʻokeʻo, e hoʻopau i ka ʻai ʻana i ka carbohydrate i hiki iā ʻoe ke ʻai i ka lā hoʻokahi.

Inā ʻoe e hoʻāʻo nei e haʻahaʻa i kāu helu kalapona, ʻaʻohe meaʻai i kūʻai ʻia ma ka hale kūʻai maʻamau. Eia nō naʻe, me nā mea ʻē aʻe o ka palaoa gluten-free e like me ka palaoa niu a me ka palaoa ʻalemona e lilo i mea kaulana loa, nui nā ʻano meaʻai berena haʻahaʻa haʻahaʻa i loaʻa.

ʻO kēia berena keto he kalapona haʻahaʻa a paʻa me nā momona olakino. Me ka 5 kalama o nā kalapona ʻupena no kēlā me kēia ʻāpana, ʻehiku mau meaʻai, a me 7 kalama o ka protein, e hoʻomāʻona kēia meaʻai i kēlā me kēia makemake kalapona i ka wā e mālama ai iā ʻoe ma ka hele. ketosis.

He aha kāu e hana ai i ka palaoa almond keto

Nui nā ʻano meaʻai paʻakikī e loaʻa, e like me ka pauka psyllium husk a i ʻole ka pauka flaxseed. Laki iā ʻoe, aia kēia meaʻai i nā mea maʻalahi e loaʻa:

• ʻAilika Avocado (Hiki iā ʻoe ke pani i ka ʻaila ʻoliva).
• ʻAmona palaoa.
• Hua nui.
• ka paʻakai kai Himalayan.
• ʻO ka pauka paʻa.
• Nā hua poppy.

Pono ʻoe i ka mea hui lima, ka pepa momona, a me ka pā pānaʻi. ʻAʻole koi ʻia kahi mea hana meaʻai.

Nā pōmaikaʻi o ka kuke ʻana me ka palaoa ʻalemona

ʻO ka palaoa ʻalemona kekahi mea e pono ai i kēlā me kēia mea kuke keto i loko o kā lākou lumi kuke. He mea kaulana loa ia i ka gluten-free a me ka ketogenic kuke ma muli o kona versatility. Hiki iā ʻoe ke hoʻohana iā ia i nā ʻano ʻano ʻano ʻano keto, me nā kuki, paila keke a pēlā pū keikiki hānau .

ʻO ka mea hoʻohui wale nō i ka palaoa ʻalemona he ʻalemona holoʻokoʻa, ka lepo me ka ʻole o ka ʻili o waho. Hoʻokahi kīʻaha he 24 grams o ka protein, 56 grams o ka momona, a me 12 grams o ka fiber ( ³ ). He kumu nui ia o ka calcium, ke keleawe, ka magnesium, a me ka hao. Hoʻokahi kīʻaha he 24% o kāu mau waiwai i kēlā me kēia lā no ka hao, ʻo ka hemahema o ka meaʻai maʻamau a me ka nele o ia ke kumu nui o ka anemia ( ⁴ ).

Ma muli o ke kiʻekiʻe o ka fiber a me nā momona maikaʻi, ua manaʻo ʻia nā ʻalemona e pōmaikaʻi i ke olakino cardiovascular a hoʻemi i ka hopena o ka maʻi diabetes. Kōkua pū lākou i ka hoʻemi ʻana i ka mumū a me ke kaumaha oxidative ( ⁵ ).

Nā pono olakino o ka ʻaila avocado

ʻO nā avocados wale nō hua hiki iā ʻoe ke hauʻoli nui i ka ʻai ketogenic. Hoʻopiha ʻia nā ʻavokado me ka fiber meaʻai, potassium, a me ka magnesium. Loaʻa iā lākou nā huaora A, C, E, K, a me B. Ma kekahi mau haʻawina, ua hōʻike ʻia nā avocados e kākoʻo i ke olakino cardiovascular, mālama kaumaha, a me ka ʻelemakule olakino ( ⁶ ).

Hana ʻia nā ʻavokado me 71% monounsaturated fatty acids, 13% polyunsaturated fatty acids, a me 16% saturated fats ( ⁷ ).

ʻO ka ʻaila avocado kekahi o nā kumuwaiwai kūlohelohe i loaʻa i loko o ka pūhui beta-sitosterol. ʻO ka Beta-sitosterol kahi phytosterol i hōʻike ʻia e kaohi i ka māhele ʻana o nā pūnaʻi maʻi maʻi ( ⁸ ).

ʻO kekahi o nā pōmaikaʻi kaulana loa o ka hoʻohui ʻana i ka aila avocado i nā kīʻaha like ʻole, ʻo ia ka hiki ke hoʻonui i ka absorption o nā meaʻai ʻē aʻe. ʻO ka hoʻohui ʻana i nā momona, i ka ʻaila avocado, hoʻomaikaʻi a hoʻonui i ka absorption o nā carotenoids, nā antioxidants koʻikoʻi, i nā meaʻai ʻē aʻe ( ⁹ ).

ʻŌlelo noʻonoʻo: Inā ʻaʻole hiki iā ʻoe ke ʻike i ka aila avocado ma kāu hale kūʻai kūloko, e hana maikaʻi ka ʻaila ʻoliva a loaʻa pū kekahi momona momona. Pono e like ke kūlike o ka palaoa inā hoʻohana ʻoe i ka ʻaila ʻoliva a i ʻole ka aila avocado.

Nā pono olakino o nā hua

He ʻelima mau hua nui o kēia berena keto i loko o ka pā hoʻokahi. Loaʻa i nā huamoa kekahi o nā haʻahaʻa calorie haʻahaʻa a me ka nui o nā meaʻai o kēlā me kēia meaʻai ( ¹⁰ ). He kumu nui lākou o nā protein, nā momona a me nā micronutrients e pono ai kou olakino. He 71 calories wale no ka hua nui a oi aku mamua o 6 grams o ka protein a emi iho malalo o hookahi grama momona. He kumu maikaʻi ia o ka huaora A, riboflavin, ka huaora B12, ka phosphorus, a me ka selenium ( ¹¹ ).

Ua loaʻa i nā hua manu kahi rap maikaʻi ʻole no ka kiʻekiʻe o ka cholesterol. Ua alakaʻi kēia i nā poʻe he nui e ʻai i nā hua keʻokeʻo wale nō, ʻoiai ʻo ka hua manu ka nui o nā meaʻai. Hōʻike nā noiʻi hou e hoʻonui nā hua i ka cholesterol maikaʻi (HDL), ʻaʻole ka cholesterol maikaʻi ʻole ( ¹² ). Eia kekahi, ua hōʻike ka ʻepekema ʻaʻole pili nā hua i ka ulu ʻana o ka maʻi puʻuwai ( ¹³ ).

Hoʻopiha ʻia nā yolks hua manu a me nā keʻokeʻo me nā antioxidants. ʻO ka nui o nā protein hua manu, e like me ka ovalbumin, ovotransferrin, a me ka phosvitin, a me nā lipids hua manu, e like me ka phospholipids, loaʻa nā waiwai antioxidant [¹⁴].

ʻO ka papaʻai berena keto maikaʻi loa

I ka manawa aʻe e makemake ai ʻoe i ka palaoa hou, e hoʻāʻo i kēia meaʻai. He 10 mau minuke o ka hoʻomākaukau ʻana a me 40 mau minuke e hoʻomoʻa ai, a i ʻole a ʻeleʻele ka ʻōpala. Ma keʻano laulā, hiki iā ʻoe ke hoʻomākaukau iā ia i ka manawa holoʻokoʻa o 50 mau minuke.

Hiki ke ʻai ʻia kēia berena gluten-free no ka ʻaina kakahiaka, ka ʻaina awakea, a me ka ʻaina ahiahi. E ʻoki a lawelawe me ka pata hehee, e palai ia i ke kakahiaka aʻe ma luna o ka palaoa Palani, a i ʻole e kau i luna me ka salmon puhi a me ka tilika no kahi koho ʻaina awakea haʻahaʻa. Inā he koena kāu, e uhi wale a mālama i nā lā ʻelima.

Berena palaoa ʻalemona Keto

ʻAʻole pono ʻoe e ʻoki i ka berena i ka wā o ka ʻai keto. He ala maikaʻi loa kēia meaʻai berena keto e hoʻopiha ai, akā e mālama mau ʻoe e noho i ke ketosis.

• Ka manawa kuke: 40 minutos.
• Huina manawa: 40 minutos.
• Nā Hana Hana: 1 pā (e pili ana i 14 mau ʻāpana).
• Kāleka: Nā mea hoʻomaka
• Lumi kuke: ʻAmelika.

Nā meaʻai

• 2 kīʻaha o ka palaoa ʻalemona i hoʻopili ʻia, nā ʻalemona blanched.
• 2 teaspoon o ka pauka bakena.
• 1/2 teaspoon o ka paʻakai Himalayan maikaʻi.
• 1/2 kīʻaha ʻaila ʻoliva a i ʻole ʻaila avocado.
• 1/2 kīʻaha wai kānana.
• 5 mau hua nui.
• 1 punetune o nā hua poppy.

Nā kuhikuhi

Pono ʻoe i ka mea hui lima, ka pā popo, a me ka pepa momona..

1. E hoʻomaʻamaʻa mua i ka umu i 205º C / 400º F. E uhi i ka pan me ka pepa momona.
2. I loko o kahi pola nui, e hui i ka palaoa almond, ka paʻakai, a me ka paʻakai.
3. ʻOiai e hui pū ana, e hoʻoheheʻe i ka ʻaila avocado a hiki i ka puka ʻana o kahi palapalapala pala. E hana i pūnāwai a i ʻole puka liʻiliʻi ma ka palaoa.
4. E wehe i nā hua i loko o ka pūnāwai. E hoʻohui i ka wai a hui pū i nā mea a pau, e hana i nā pōʻai liʻiliʻi me kāu hui i loko o nā hua a hiki i ka melemele a me ka huʻa. A laila hoʻomaka e hana i nā pōʻai nui e hoʻohui i ka hui ʻana o ka palaoa ʻalemona. E hoʻomau i ka hui ʻana e like me kēia a hiki i ke ʻano o ka pā pancake. Māmā, māmā a mānoanoa.
5. E ninini i ka hui i loko o ka pā pānaʻi, e hoʻohana i ka spatula e hoʻohui i nā mea a pau. E kāpīpī i nā hua poppy ma luna. E hoʻomoʻa no 40 mau minuke ma ka pahu waena. He paʻakikī ke hoʻopā, hoʻokiʻekiʻe a gula ke hana ʻia.
6. Wehe ʻia mai ka umu a hoʻomaha no 30 mau minuke e hoʻalili. A laila wehe a ʻokiʻoki i nā ʻāpana.
7. E mālama i loko o kahi pahu hau i loko o ka friji a hiki i 5 mau lā.

Nutrition

• Nui ʻāpana: pakahi.
• Kālā: 227.
• Nā momona: 21 g.
• ʻAi-kaloli: 4 g.
• Kapua: 2 g.
• Pūnaewele: 7 g.

Hoʻopiliʻia nā Palabras: berena palaoa ʻalemona keto.