He pā kokoleka maikaʻi, haʻahaʻa i ke kō a me nā haʻahaʻa? He aha kou manaʻo he mea kupanaha?
No nā mea aloha kokoleka a pau, hiki iā ʻoe ke heluhelu i ka nūhou maikaʻi: ʻaʻole ʻino ke kokoleka iā ʻoe. ʻO ia nā mea nui i hoʻohui ʻia i ke kokoleka (soy lecithin, emulsifier, nā mea ʻono a me ke kō) e hopena maikaʻi ʻole i kou olakino.
Akā ʻo ka mea nui i loko o nā pā kokoleka a pau, ka koko, ua hōʻike ʻia he nui nā pōmaikaʻi olakino, e kōkua ana i ka mālama ʻana i nā allergies, nā maʻi maʻi maʻi, ke koʻikoʻi oxidative, ka pale ʻana i ka insulin, a me ka mumū ( 1 ).
ʻO ke kī i ka leʻaleʻa i ke kokoleka olakino ʻo ka pale ʻana i nā mea kūʻai aku i kūʻai ʻia ma ka hale kūʻai a hana i kāu mana ponoʻī ma ka home. Ma hope aʻe, e aʻo ʻoe pehea e hana ai i kahi kokoleka ʻole gluten-free, low-carb, vegan, a me ka sugar-free chocolate i kūpono loa no ka ʻai keto.
Pehea e hana ai i ke kokoleka ketogenic
Laki iā ʻoe, ʻelua mau ʻanuʻu wale nō ke koi ʻia kēia kokoleka aloha keto: hoʻoheheʻe i nā mea ʻai a pau i loko o kahi ipu liʻiliʻi a laila hoʻokomo i loko o nā mole. Akā e heluhelu mua i kēia ʻōlelo aʻoaʻo kuke wikiwiki: i ka hoʻoheheʻe ʻana i kāu mau meaʻai, pono ʻoe e hana mālie. E hōʻoia e kau i ka wela ma kahi haʻahaʻa a hoʻohui mau i nā meaʻai. Inā ʻaʻole, hiki iā ʻoe ke puhi i ke kokoleka.
Inā ʻoe e nānā i ka ʻike meaʻai ma lalo nei, e ʻike ʻoe aia i loko o kēia meaʻai he 1 grams wale nō o nā kalapona ʻupena i kēlā me kēia lawelawe. ʻO nā mea e pono ai no kēia meaʻai:
- Pāka koko
- ʻaila MCT.
- ʻO ka pauka Maca.
- Waiu niu o kalima mānoanoa.
- ʻO ka pauka koko ʻono ʻole.
- Kinamona (ke koho).
Pono ʻoe i kahi mold silicone, kahi ipu liʻiliʻi, a me 5 mau minuke o ka manawa hoʻomākaukau.
3 mea e hana ai i ke kokoleka keto
ʻO kēia mau mea i hoʻohana ʻia i loko o kēia meaʻai kokoleka he kumu ia o ka ikehu. Loaʻa iā lākou nā huaora, nā minerala, nā antioxidants, a me ka fiber dietary.
#1: ka pata koko
ʻO ka pata koko maka ka ʻaila maʻemaʻe i kaomi ʻia i ke anu mai ka pī koko (ʻo ka pauka koko ka koko maka i kālua ʻia i nā wela kiʻekiʻe).
He kumu kupaianaha ia o nā flavonoids, he mau antioxidants e hiki ke kōkua i ka mālama ʻana i nā pae inflammatory olakino. Hiki i nā antioxidants ke kōkua i ka hoʻoikaika ʻana i ka ʻōnaehana pale, hoʻemi i ka mumū, a hoʻomaikaʻi i ke olakino naʻau ( 2 ).
ʻO ka pata koko he a momona maikaʻi aia ma kahi o 60% o ka nui o ka momona momona ( 3 ). ʻElua o nā ʻakika momona i loaʻa ʻo ia ka palmitic acid a me ka stearic acid, hiki ke kōkua i ka hoʻomaikaʻi ʻana i nā pae cholesterol ( 4 ).
# 2: ʻAila MCT
MCT, a i ʻole triglycerides kaulahao waena, he ʻano o nā ʻakika momona saturated e hiki ke kākoʻo i kāu mau pahuhopu hoʻemi kaumaha. ʻAʻole like me nā ʻakika momona kaulahao lōʻihi, MCT ʻAʻole pono lākou i nā enzyme digestive e wāwahi. ʻO nā MCT, i loaʻa maoli i nā meaʻai e like me ka aila niu, ka paʻakai, ka pata, a me ka yogurt, e wāwahi maikaʻi ʻia i nā ketones i loko o ke ake, a laila hiki ke hoʻohana ʻia no ka ikehu.
Kākoʻo nā MCT i kou olakino holoʻokoʻa ma nā ala e ʻoi aku ma mua o ka hoʻemi kaumaha. Hiki i nā MCT ke kōkua i ka hoʻomaikaʻi ʻana i ka noʻonoʻo, kākoʻo i ke olakino digestive, hoʻomaikaʻi i ke olakino hormonal, a hoʻohaʻahaʻa i ka pilikia o ka hoʻomohala ʻana i ka maʻi puʻuwai a me ka maʻi diabetes ( 5 ).
# 3: ka pauda maca
ʻO Maca root kahi adaptogen kaulana i nā Andes o Peru. Hoʻohana mau ʻia nā Adaptogens i ka lāʻau lapaʻau, ʻike ʻia he mea kūlohelohe hiki ke kōkua i ke kino e hoʻololi i ke koʻikoʻi i kou ola i kēlā me kēia lā. Ua hoʻohana ʻia ia no nā makahiki 2000 e kōkua i ka maʻi rheumatoid, nā maʻi hanu, anemia, a me ke olakino hānau ( 6 ).
Nui ka Maca i nā antioxidants, kōkua i ke kaulike a hoʻoponopono i nā hormones, a hoʻonui maoli i ka ikehu a me ke ʻano. Nui nā mea pāʻani e lawe i ka aʻa maca e hoʻonui i ka hoʻomanawanui a me ka hana. He lāʻau maikaʻi loa ia no ka luhi mau a me nā pilikia adrenal.
Nā ʻano like ʻole o nā kokoleka kaʻa haʻahaʻa
Inā ʻoe e nānā i ka papa inoa mea hoʻohui, e ʻike koke ʻoe he kokoleka piha ʻole ke kō, me ka ʻole mea hoʻonanea. No laila, e like ka ʻono o ke kokoleka me ka pahu kokoleka ʻeleʻele, ma mua o ka waiū kokoleka.
Inā ʻawaʻawa loa kēia ʻono iā ʻoe, e noʻonoʻo e hoʻohui i kekahi mau kulu o ka stevia e ʻono i ka ʻono.
E hōʻalo i nā ʻawaʻawa kō a i ʻole nā mea ʻono i kiʻekiʻe i nā kaʻa a me ke kō, no ka mea ʻaʻole kūpono ia no ka ʻai keto.
E ʻoluʻolu e hoʻohui i kekahi mau mea ʻai haʻahaʻa i kāu kokoleka keto. Ke hoʻoheheʻe ʻia kāu mau meaʻai a hui pū ʻia, hiki iā ʻoe ke hoʻohui i nā ʻalemona, nā nati macadamia, a i ʻole nā ʻōpala niu.
Ma ke kaomi ʻana i kāu hui kokoleka i loko o nā mole, hiki iā ʻoe ke kau i ka pata ʻalemona a i ʻole ka pata pīnī e hana i kāu mau kīʻaha pīkī pīkī haʻahaʻa.
ʻO ka hope loa, hiki iā ʻoe ke hoʻololi i kāu mau poni e hana i nā ʻano like ʻole. Ma kahi o kahi pahu kokoleka, hiki iā ʻoe ke hana i kāu ʻāpana kokoleka homemade.
He mea kūpono kēia mau ʻāpana e hoʻohui i nā kuki kīkī kokoleka keto, ice cream chocolate chip, nā momona momona, a i ʻole nā mea ʻai ʻai ʻai haʻahaʻa haʻahaʻa.
E hauʻoli i ke kokoleka ketogenic
Inā makemake ʻoe i nā mea ʻono, ʻo kēia meaʻai ka mea āu e pono ai. ʻO kēia mau pahu kokoleka keto ʻono ka meaʻai maikaʻi loa ke makemake ʻoe i kahi mea ʻono.
E hoʻomanaʻo: ʻo ka ʻai ketogenic, ke hana pololei ʻia, ʻaʻole pono e hoʻonele iā ʻoe. No laila, ʻo nā meaʻai keto maikaʻi loa nā mea e kōkua iā ʻoe e noʻonoʻo pono, e ʻae iā ʻoe e leʻaleʻa i kāu mau meaʻai punahele i ka wā e hahai ana i kahi ʻano haʻahaʻa haʻahaʻa.
ʻO nā pā kokoleka Keto i hana ʻia ma ka home
E hoʻokuʻi i kēlā makemake nui i ke kō, me ka hala ʻole, me kēia mau pahu kokoleka homemade keto e waiho iā ʻoe me nā tona o ka ikehu a me ka hoʻonui ʻana i nā ketones.
- Ka Hoʻomoe: 5 minutos.
- Ka manawa kuke: N/A
- Huina manawa: 5 minutos.
- Nā Hana Hana: 24 ʻāpana.
- Kāleka: Meaʻai ʻai.
- Lumi kuke: ʻAmelika.
Nā meaʻai
- 40 g o ka pata koko maka.
- 2 punetune o ka aila MCT wai.
- 3 punetune o ka waiu niu a i ʻole kilika kaumaha.
- 2 teaspoon o ka pauka maca.
- 2 punetune ka pauka koko unsweetened.
- 1/4 teaspoon kinamona (koho).
Nā kuhikuhi
- E hoʻohui i nā meaʻai a pau i loko o kahi ipu liʻiliʻi a e kuke ma kahi wela liʻiliʻi a hiki i ka hoʻoheheʻe ʻana o ka pata koko. E hoʻopau i ka wela a hui maikaʻi a maʻemaʻe.
- E ninini i nā mea i loko o kahi pahu kokoleka silikoni. Paʻa no 10 mau minuke a hiki i ka hoʻonohonoho ʻana.
Nutrition
- Nā momona: 2 g.
- ʻO nā kalapona: Carbohydrates Upena: 1 g.
- Pūnaewele: 0 g.
Hoʻopiliʻia nā Palabras: meaʻai pā kokoleka keto.