Hiki ke luhi ka ʻaina kakahiaka haʻahaʻa inā ʻoe e hahai ana i ka ʻai ketogenic no kekahi manawa. Ua noʻonoʻo paha ʻoe ua kuke ʻoe i nā hua ma nā ʻano āpau. Akā inā ʻaʻole ʻoe i hoʻāʻo i kēia mau muffins hua keto, nalo ʻoe i kekahi o nā ala maikaʻi loa e hoʻomaʻamaʻa i kāu mau hua manu.
ʻO kēia meaʻai he gluten-free, palaoa-free, low-carb, a super versatile. ʻO ia ka ʻaina kakahiaka maikaʻi maikaʻi loa no ka ʻai keto a i ʻole paleo me ka liʻiliʻi o ka ʻupena ʻupena no kēlā me kēia lawelawe.
ʻO kēia meaʻai kakahiaka he koho keto wikiwiki a maʻalahi hoʻi i kūpono i kou ʻano o ka hele ʻana. He kūpono no ka hoʻomaʻamaʻa hou ʻana i ke kakahiaka i ka lā hana a i ʻole no ka ʻai wikiwiki i ke ahiahi.
ʻAʻole koi ʻia ka hoʻomākaukau ʻana i ka pāʻina hoʻokahi pule ke hana ʻoe i kēia mau muffins kakahiaka maikaʻi ma mua o ka manawa. Me ka 30 kekona hoʻomaʻamaʻa hou i ka microwave, e loaʻa iā ʻoe kēia mau mea ʻono. E hoʻomākaukau iā lākou no kahi brunch Sabati me kāu kofe keto a i ʻole nā kīʻaha ʻaoʻao ʻē aʻe o ka ʻaina kakahiaka keto, a e ʻai ʻoe i ka ʻaina kakahiaka i kēlā me kēia pule.
He aha ka mea i loko o keto egg muffins?
ʻAʻole ʻono wale nā mea i loko o kēia Keto Egg Muffins, akā he meaʻai pū kekahi. ʻO ka hoʻomaka ʻana i kou lā me nā momona maikaʻi, kahi maʻi olakino o ka protein, a me ka nui o nā mea kanu haʻahaʻa haʻahaʻa he ala maikaʻi loa ia e hōʻoia ai e loaʻa ana ʻoe i nā mea āpau e pono ai ke noho olakino ma ka ʻai ketogenic.
ʻO ka nui o nā meaʻai i loko o kēia meaʻai he mau meaʻai e hoʻonui ai i ka collagen. Collagen He mea nui ia no ka nui o nā ʻiʻo i loko o kou kino a he nui nā pono olakino.
E noʻonoʻo i ka collagen e like me ke kāpili e paʻa ai kou kino. ʻO ia ka protein nui loa i loko o ke kino o ke kanaka, aia i loko o ka ʻiʻo ʻiʻo, ka ʻili, nā iwi, nā tendons, nā ligaments a me nā kui. Hiki i kou kino ke hana ia mea, akā he mea pono nō hoʻi ke ʻai ʻia i loko o ka meaʻai āu e ʻai ai i kēlā me kēia lā ( 1 ).
Ua ʻike paha ʻoe he nui nā huahana mālama ʻili anti-aging i loaʻa i ka collagen ma ke ʻano he mea hoʻohui i kā lākou huahana topical. ʻO ia ke kumu o ka ʻO ka collagen kahi mea nui i ka ʻili ʻo ia ka mea e maʻalahi a maʻalahi. He kōkua pū kekahi i ka pale ʻana i ka ʻili a me nā hōʻailona o ka ʻelemakule.
ʻO ka pilikia me kēlā mau huahana ʻaʻole hiki ke komo maoli ka collagen ma ia ala. Nui loa nā protein e hele i loko o ka ʻili o ka ʻili. ʻO ke ala maikaʻi loa e hoʻokomo ai i ka collagen i loko o ka ʻili, ʻo ia ka ʻai ʻana i nā mea pono e hoʻopili ai i kāu meaʻai i kēlā me kēia lā. Hoʻokumu kou kino i ka collagen mai ka meaʻai āu e ʻai ai.
E ʻai i nā meaʻai momona i ka collagen (e like me hupa iwi) a me nā meaʻai waiwai i loko o nā poloka kūkulu o ka collagen (ʻo ia hoʻi ka huaʻaola C) he ala maikaʻi ia e hoʻonui ai i ka hana collagen i kou kino ( 2 ). Hiki i kēia mau hua muffins ke kōkua iā ʻoe e hele i laila me kā lākou ʻono ʻono.
ʻO nā mea nui i loko o kēia mau muffin hua manu ketogenic:
Nā hua manu: ʻO ka hōkū o ka meaʻai
He kumu maikaʻi loa nā hua manu, akā kōkua pū lākou i ka mālama ʻana i ka ʻili olakino a me nā hono no ka mea aia lākou i ka lutein a me ka zeaxanthin. He waiwai nō hoʻi lākou i ka choline, ʻo ia hoʻi, kōkua lākou i ka ulu ʻana o ke ake a me ka lolo. Hoʻopuka kou kino i ka choline, akā he mea nui hoʻi e ʻai i kēia micronutrient i kāu ʻai 3 ).
ʻO nā micronutrients koʻikoʻi ʻē aʻe i loko o nā hua he zinc, selenium, retinol, a me tocopherols ( 4 ). ʻO kēlā me kēia mau meaʻai he antioxidant kekahi i hōʻike pinepine ʻia i kahi meaʻai maʻamau.
ʻO nā antioxidants he mau meaʻai palekana koʻikoʻi e hoʻokaʻawale i nā radical manuahi i loko o kou kino e pale ai i ke koʻikoʻi oxidative a me nā maʻi ʻeha. Hoʻopili ʻia nā mea ʻelua i nā maʻi maʻi e like me ka maʻi puʻuwai, ka momona a me ka Alzheimer, a me nā maʻi maʻi he nui ( 5 ) ( 6 ).
ʻO nā hua manu i waena o nā kumu hilinaʻi o ka momona a me ka protein ma ka ʻai ketogenic. He kumu maikaʻi lākou o ka cholesterol olakino. Kūlike ʻole i ka manaʻo o ka poʻe e pili ana i ka cholesterol, ʻaʻole hiki i ka cholesterol meaʻai ke kumu i ka maʻi puʻuwai. ʻAʻole pono ʻoe e noʻonoʻo wale i ka ʻai ʻana i nā hua keʻokeʻo e like me kā lākou i ʻōlelo ai ma mua. E ʻai i ka hua manu a pau, yolk a me nā mea a pau. ʻO ka ʻoiaʻiʻo, ʻo ka yolk kahi e noho ai ka hapa nui o nā meaʻai.
ʻO Cholesterol kahi mea nui i ka hana ʻana i nā hormones sex i loko o ke kino kanaka. Pono kou kino i ka cholesterol no nā hana koʻikoʻi, no laila ʻaʻole pono ʻoe e pale aʻe iā ia ( 7 ).
He maʻalahi nā hua i ka kuke ʻana, hiki ke lawe ʻia, a ʻaʻohe mea momona. Akā, hiki nō ke hōʻoluʻolu i ka ʻai ʻana i nā kīʻaha hua manu like. Hāʻawi kēia mau muffins hua i kahi ala hou e hauʻoli ai i kēia ʻāpana olakino o ka ʻai ketogenic.
Nā mea ʻai: ʻO ka mea hoʻolei kākoʻo
ʻO ka mea nui o kēia mau muffins, hiki iā ʻoe ke hoʻohui a hoʻohālikelike i nā mea kanu a me nā mea ʻala i kēlā me kēia manawa āu e hana ai. E hoʻohana i nā mea a pau i loko o kāu pahu hau a i ʻole nā mea kanu āu e makemake ai e hoʻololi i kāu muffins hua keto i kēlā me kēia manawa āu e hana ai.
Aia i loko o ka papa ʻaina maʻamau ma lalo nei nā mea kanu momona e hāʻawi iā ʻoe i nā ʻano huaora a me nā minela e kōkua iā ʻoe i ka lā āpau. A e kōkua pū lākou iā ʻoe e hana i ka collagen.
- Pākē: Aia i loko o kēia mau lau lau nā huaora A a me K, a me ka waikawa folic. Loaʻa iā lākou nā mana anti-inflammatory a me nā antioxidant a maʻalahi hoʻi kekahi o nā mea kanu momona nui loa e hiki ai iā ʻoe ke hoʻohui i ka nui o nā meaʻai keto ( 8 ) ( 9 ).
- ʻO ka bele a me nā aniani: Loaʻa iā lāua ʻelua ka huaora B6. Ua hōʻike ʻia nā haʻawina ʻo ka vitamina B6, ke lawe ʻia a ʻai ʻia me nā meaʻai momona i ka waikawa folic, e like me ka spinach, e hōʻemi ana i nā pae homocysteine nui. Hoʻopili ʻia nā pae homocysteine kiʻekiʻe i ka mumū a me ka ulu ʻana o ka maʻi puʻuwai ( 10 ).
- Nā Hauʻoli: He kumu maikaʻi kēia mau halo momona o ka phosphate, potassium, a me selenium ( 11 ). Kōkua pū lākou i ka hakakā ʻana i ka mumū ( 12 ).
Inā ʻoe e ʻimi nei e hoʻololi i kēia ʻano meaʻai ma hope o ka hoʻāʻo ʻana me nā mea ʻai ma luna, he nui kāu mau koho. E hoʻololi i ka spinach no ka kale e hoʻonui i kou ʻai ʻana i ka manganese, ka huaora A, a me ka huaora K.
E hoʻololi i nā pepa bele ʻōmaʻomaʻo no nā pepa bele ʻulaʻula a ʻalani paha e hoʻonui ai i kāu ʻai ʻana i ka huaora C, a i ʻole e hoʻohui i kahi mea ʻono me ka jalapeño a i ʻole ka pepa bele ʻulaʻula ʻokiʻoki. Inā makemake ʻoe e hoʻopau loa i ka nightshade, e hōʻalo i nā pepa bele a me nā aniani a hoʻohui i ka pauka kālika a i ʻole ke kāleka kālua a me ka minced zucchini.
ʻO nā manawa kūpono e hoʻohui i nā ʻōmaʻomaʻo i kēia mau muffins keto ʻono he pau ʻole.
I kēia manawa ua ʻike hou ʻoe i ke kumu e pono ai nā meaʻai no kou olakino, e hele kāua i ka papa ʻaina.
ʻLelo Aʻoaʻo: E hoʻomoʻa iā lākou i nā pūʻulu i ka lā Sābati e hoʻoponopono wikiwiki i kāu papaʻai.
ʻO nā muffin hua manu ketogenic wikiwiki a maʻalahi
Ke ʻimi nei ʻoe i kahi koho ʻaina kakahiaka keto wikiwiki a maʻalahi ke hele ʻoe? E hoʻāʻo i kēia mau muffin hua manu e hoʻomāʻona i kāu pono kakahiaka.
- Huina manawa: 30 minutos.
- Nā Hana Hana: 9 hua muffins.
Nā meaʻai
- 6 hua, kuʻi
- ½ kīʻaha sausage kakahiaka i kuke ʻia.
- ¼ ʻala ʻulaʻula, ʻoki ʻia.
- 2 kīʻaha o ka spinach ʻokiʻoki.
- ½ ka pepa bele ʻōmaʻomaʻo, ʻoki ʻia.
- ½ kīʻaha o nā halo ʻokiʻoki.
- ½ teaspoon o ka turmeric.
- 1 punetune o ka pauka aila MCT.
Nā kuhikuhi
- E hoʻomoʻa mua i ka umu i 180º C / 350º F a hamo i kahi pahu muffin me ka ʻaila niu a mālama ʻia.
- I loko o kahi kīʻaha liʻiliʻi, e hoʻohui i nā meaʻai a pau koe ka avocado, e hoʻouluulu a hui maikaʻi.
- E ninini mālie i ka hui hua manu ma luna o kēlā me kēia pepa muffin.
- E kālua no 20-25 mau minuke a hiki i ka ʻeleʻele gula.
- E hoʻomaha iki a laila e hauʻoli.
Nutrition
- Nui ʻāpana: 1 hua muffin.
- Kālā: 58.
- Nā momona: 4 g.
- ʻAi-kaloli: 1,5 g.
- Kumuʻiʻo: 4,3 g.
Hoʻopiliʻia nā Palabras: keto egg muffins recipe.