ʻO ke ala maʻalahi Keto Mexican Tortillas Recipe

ʻEhia mau manawa āu i hōʻole ai i kahi taco maikaʻi loa no ka mea ua ʻike ʻoe ua piha ka tortilla me nā kaʻa? Me kēia meaʻai keto tortilla keʻano alanui, hiki iā ʻoe ke leʻaleʻa i kāu meaʻai Mekiko punahele me ka ʻoluʻolu a me ka mālama ʻana i ka ketosis.

Loaʻa i nā tortilla palaoa maʻamau ma mua o 26 grams o ka nui o nā haʻalulu i loko o kahi tortilla liʻiliʻi ( ¹ ). ʻO nā tortilla kulina, ʻoiai ʻo ka gluten-free a me ka liʻiliʻi liʻiliʻi o ka carbohydrate-intensive, aia nō he 12 grams o nā kalapona ( ² ). Inā ʻai ʻoe i ʻelua a ʻekolu mau tacos i ka noho hoʻokahi, e hoʻopau wale ʻoe i kāu haʻawina haʻahaʻa i kēlā me kēia lā.

He meaʻai maikaʻi kēia mau tacos alanui no ka poʻe e ʻimi ana i kahi kaʻa haʻahaʻa a i ʻole ketogenic koho no nā enchiladas, tacos, fajitas, burritos a i ʻole quesadillas. Hiki iā ʻoe ke paʻi hou iā lākou i loko o ka ʻaila ʻoliva a hiki i ka ʻokiʻoki e hana i nā nachos homemade a i ʻole tortilla chips.

E nānā i nā ʻike meaʻai a ʻike ʻoe i kēia ʻano ʻai keto tortilla he 4 wale nō kalama o ka ʻupena ʻupena a me 20 grams o ka momona holoʻokoʻa, kūpono no ka mālama ʻana i kāu helu kaʻa.

A ʻo ka mea maikaʻi loa, ʻono lākou. ʻAʻole like me nā meaʻai ʻē aʻe, ʻaʻole nui nā hua, ʻaʻole maloʻo a pulu paha. A ʻono lākou e like me nā tortilla maʻamau āu e kūʻai ai.

Nā pōmaikaʻi o ka hoʻohana ʻana i ka palaoa niu e hana i nā tortilla ketogenic

ʻOiai ʻo ka nui o nā tortillas haʻahaʻa haʻahaʻa i hana ʻia me ka palaoa ʻalemona, ka pauka psyllium husk, ka xanthan gum, a i ʻole ka cauliflower, ʻo ka mea nui o kēia tortilla keto ʻo ka palaoa niu.

Hiki iā ʻoe ke loaʻa ia mea ma ka palaoa niu a i ʻole nā ​​palaoa ʻē aʻe ma nā hale kūʻai meaʻai olakino, akā inā ʻaʻohe āu kokoke i kou home, hiki iā ʻoe ke kūʻai ma Amazon a i ʻole nā ​​hale kūʻai pūnaewele ʻē aʻe.

ʻO ka palaoa niu ka hoʻololi piha ʻana i kāu meaʻai i ka wā e hana ai i ka paleo, keto a i ʻole nā ​​​​meaʻai kaʻa haʻahaʻa. Hoʻohana ʻia e hana paila palaoa pizza a me ka berena palahalaha, Waffles a me nā ʻano ʻai berena keto like ʻole. No laila he aha nā pōmaikaʻi o kēia ka palaoa ʻokoʻa haʻahaʻa a no ke aha ʻoe e hoʻohana ai?

# 1: nui ka palaoa o ka niu i ka fiber

Hele pololei mai ka palaoa niu mai ka pulp ʻiʻo o ka niu. Aia ia me 60% fiber me ka ʻoi aku o 10 grams i loko o ʻelua punetune. No laila, me 16 kalama o ka nui o nā kalapona, loaʻa iā ʻoe he 6 wale nō kalama o nā kalapona ʻupena i koe i kēlā me kēia lawelawe ( ³ ).

ʻO ka fiber dietary kahi mea nui o kēlā me kēia meaʻai, akā ʻaʻole lawa ka hapa nui o nā poʻe ma nā ʻāina kūkulu. Inā he 2.000 calorie ʻai ʻoe, ʻo 28 grams kāu ʻai i kēlā me kēia lā, akā ʻaʻole loaʻa ka hapa nui o ka poʻe i ka hapalua o kēlā ( ⁴ ). Hiki iā ʻoe ke ʻike i ka fiber i loko nā meaʻai ketogenic e like me nā huaʻai maka a me nā mea kanu, nā hua chia, nā hua olonā, a me ka niu.

Kōkua ka fiber:

• E kākoʻo i kou puʻuwai: Hiki i ka fiber ke hoʻomaikaʻi i ke olakino o ka naʻau, e hōʻemi ana i kou pilikia o ka hoʻomohala ʻana i ka maʻi puʻuwai, ka hahau ʻana, a me ka hypertension ( ⁵ ).
• Hoʻomaikaʻi i ke koko: La Hiki i ka fiber ke kōkua i ka hoʻohaʻahaʻa i ke koko a me ka pae cholesterol ( ⁶ ).
• E hōʻemi i ke ʻano o ka maʻi diabetes: La Hoʻonui ka fiber i ka naʻau o ka insulin, hiki ke pale i ka ulu ʻana o ka maʻi diabetes ( ⁷ ).
• E kākoʻo i kou ʻōpū: La Hiki i ka fiber ke hoʻemi i nā hōʻailona o nā maʻi ʻōpū like ʻole ( ⁸ ).

# 2: hiki i ka palaoa niu ke hoʻomaikaʻi i ke kō koko

He haʻahaʻa glycemic index ka palaoa niu, no laila kūpono loa ia no ka hoʻohana ʻana i nā ʻano keto he nui. ʻO nā meaʻai me ka haʻahaʻa haʻahaʻa glycemic index e ʻeli ʻia, e hoʻomoʻa ʻia a hoʻoheheʻe ʻia e kou kino, no laila ʻaʻole lākou e hoʻonui i nā pae glucose koko.

ʻO ia ke ʻano o ka mālama ʻana i nā pae kōpaʻa paʻa o ke koko a he mea pono ia no ka poʻe obese, loaʻa i ka maʻi maʻi diabetes, a makemake paha e hoʻomaikaʻi i ko lākou olakino āpau ( ⁹ ).

ʻO ka ʻai ʻana i nā meaʻai haʻahaʻa haʻahaʻa e like me ka palaoa niu hiki ke kōkua iā ʻoe:

• Hoʻemi kaumaha: ʻO nā meaʻai haʻahaʻa-carbohydrate e nānā ana i nā meaʻai haʻahaʻa-glycemic ua hōʻike ʻia ʻoi aku ka maikaʻi ma mua o nā meaʻai haʻahaʻa momona ( ¹⁰ ).
• E kākoʻo i kou puʻuwai: ʻO nā meaʻai me ka haʻahaʻa glycemic index e hoʻemi i ka pilikia o ka ulu ʻana i ka maʻi cardiovascular ma ke kōkua ʻana e hōʻemi i ke kaumaha oxidative, ke koko a me ka mumū ( ¹¹ ).
• Kāohi i nā maʻi: ka Hiki i nā meaʻai haʻahaʻa-glycemic ke pale i ka hoʻomaka ʻana o nā maʻi like ʻole, me ka maʻi diabetes a me kekahi mau maʻi maʻi ( ¹² ).

# 3: hiki i ka palaoa niu ke hoʻomaikaʻi i ka metabolism

Ke noʻonoʻo nei no ke aha he meaʻai nui ka palaoa niu? Nui ka palaoa niu i loko o nā ʻakika momona kaulahao a i ʻole nā ​​triglycerides kaulahao waena (MCT). ʻO nā MCT kahi kumu kūpono o ka ikehu no ka mea, ʻaʻole pono lākou i nā enzyme ʻē aʻe e hoʻoheheʻe ʻia a ʻai ʻia e kou kino. No laila, hele pololei lākou i ke akepaʻa e metabolized i ketones, a hana i ka ikehu ( ¹³ ).

Hiki iā ʻoe ke lawe i ka MCT ma ke ano hoonui aiʻole ma o nā meaʻai e like me ka aila niu a i ʻole ka ʻaila pāma. Kaulana ʻia ka ʻaila MCT ma ka ʻai keto no ka mea ʻoi aku ka loaʻa o nā ketones no kou kino e hoʻohana ai.

ʻO kēia ka mea e hana ai i ka ʻO ka ʻaila MCT ka maikaʻi loa i kumu o ka ikehu ¹⁴ ):

• ʻAʻole mālama ʻia lākou ma ke ʻano he momona: Hoʻololi ʻia nā MCT i ketones a ʻaʻole mālama ʻia e like me ka momona i loko o kou kino.
• Hoʻololi koke lākou i ikehu: ka Hoʻopili wikiwiki nā cell i nā MCT a hiki koke i ke ake.
• ʻAʻole pono lākou i ke kōkua hou mai nā enzymes: ʻAʻole pono nā ʻakika MCT i nā enzymes e wāwahi iā lākou i ka wā o ka hoʻopaʻa ʻana.

# 4: hoʻopiha ʻia ka palaoa niu me ka momona momona

ʻOi aku ka momona momona o ka palaoa niu ma mua o ka pata. Pīhoihoi? ʻOiaʻiʻo, ʻoi aku ma mua o ka hapalua o ka momona o ka niu he momona momona ( ¹⁵ ).

Ua ʻōlelo ka hōʻike ʻepekema kahiko he ʻino nā momona momona. Ua alakaʻi kēia i ka ʻai haʻahaʻa momona ma nā makahiki 1970 a i ka makahiki 1990. ʻO ka yogurt haʻahaʻa momona, ka paʻakai kilika māmā, a me ka waiū waiu i lawe ma luna o ka aisle waiu, a ua pani ʻia nā hua holoʻokoʻa e nā hua manu keʻokeʻo.

I loko o kēia manawa, ua hāʻule nui ka ʻai ʻana i ka momona momona a ʻoi aku ka nui o ka momona ( ¹⁶ ). I kēia mau lā, ke ulu nei nā hōʻike e hōʻole i ka moʻolelo ʻo "ka momona ka momona iā ʻoe."

• ʻAʻohe pilina me ka maʻi puʻuwai: Ua hōʻole ka noiʻi hou i ka manaʻo o ka momona momona ke kumu o ka maʻi puʻuwai ( ¹⁷ ).
• ʻAʻole ia e hoʻonui i ka cholesterol: I ka poʻe me ke kiʻekiʻe o ka cholesterol kiʻekiʻe, ua hōʻike ʻia ka palaoa niu e hoʻemi i ke kiʻekiʻe o ka "ʻino" LDL (lipoprotein haʻahaʻa haʻahaʻa) cholesterol a me ka kolamu koko holoʻokoʻa (serum cholesterol) ( ¹⁸ ).

# 5: ʻAʻohe nati, kulina, a me ka gluten ka palaoa niu

Inā loaʻa iā ʻoe a i ʻole kekahi o kou hale i ka maʻi ʻaʻai, ʻo ka palaoa niu ka mea i makemake nui ʻia. ʻO nā mea allergens maʻamau ʻewalu, ʻo ia ka palaoa, nā hua, ka waiū, nā pīkī, nā nati lāʻau, soybeans, iʻa, a me ka iʻa ( ¹⁹ ).

ʻElua o kēia mau mea, ʻo ka palaoa a me nā nati lāʻau, loaʻa maʻamau i nā ʻano tortilla maʻamau. Ke hoʻololi nei ʻoe i ka palaoa a i ʻole ka palaoa palaoa no ka palaoa niu a i ʻole ka palaoa ʻalemona, ke hana nei ʻoe i kahi meaʻai me ka gluten ʻole, me ke kō, me ka ʻole o nā nati a me nā kīʻaha ʻole.

Eia nō naʻe, ʻoiai ua hana ʻia ka meaʻai me ka cheese, ʻaʻole vegan kēia mau tortillas a, ʻoiaʻiʻo, he waiu.

Pehea e hana ai i nā tortillas keto haʻahaʻa haʻahaʻa maikaʻi loa

He mea maʻalahi loa ka hana ʻana i ka omelet keto, ʻaʻole pono ʻoe i nā mea hana kūikawā. ʻAʻole pono ʻoe i ka mea ʻai meaʻai a i ʻole ka mīkini paʻi no ka hana ʻana i nā tortillas, he pepa ʻili wale nō a me ka microwave.

ʻO ka mua, e hui i ka palaoa niu a me ka paʻakai a hoʻonoho i ka manawa kuke microwave i hoʻokahi minuke. E hoʻohui i ka hua a hui. A laila e hoʻohana i ka pepa pepa e kaomi i ka hui i loko o nā tortilla liʻiliʻi.

E hoʻohuli i ka skillet ma luna o ka wela wela. E paʻi i kēlā me kēia tortilla keto no ka manawa piha o 2 a 3 mau minuke ma kēlā me kēia ʻaoʻao a i ʻole a hiki i ka ʻeleʻele gula. E kāpīpī me kahi paʻakai liʻiliʻi no ka ʻono hou.

Inā ʻoe e hana nei iā ʻoe iho a i ʻole he hui o nā hoaaloha, ʻo kēia pūʻulu tortillas keto ka mea hoʻohui maikaʻi loa i kēlā me kēia pāʻina meaʻai Mekiko.

E hoʻopiha iā lākou me kāu mau mea hoʻonani punahele, e like me ka carnitas a i ʻole chorizo, a laila e kau i luna me ka cilantro, kaʻaila ʻawaʻawa, a me ka avocado a i ʻole guacamole. Inā he koena kāu, hiki iā ʻoe ke mālama iā lākou no hoʻokahi pule i loko o ka friji.

Keto Street Style Mekiko Totillas

Ke ʻimi nei ʻoe i kahi tortilla keto no kāu ʻahaʻaina meaʻai Mekiko? ʻO kēia mau tortillas keto kaʻa haʻahaʻa he 4 grams wale nō o ka ʻupena ʻupena a mākaukau i loko o 20 mau minuke.

• Ka Hoʻomoe: 10 minutos.
• Ka manawa kuke: 10 minuke-12 minuke.
• Huina manawa: 8 minutos.
• Nā Hana Hana: 1.
• Kāleka: Kumukūʻai.
• Lumi kuke: Mekiko.

Nā meaʻai

• 1/2 kīʻaha asiago cheese i kālai ʻia.
• 3 punetune o ka palaoa niu.
• 1 huamoa nui

Nā kuhikuhi

1. E puhi i ka ipu hao ma luna o ka wela wela.
2. E hoʻokuʻi i ka paʻakai a me ka palaoa niu i loko o ke kīʻaha aniani.
3. E hoʻokomo i ke kīʻaha i loko o ka microwave no hoʻokahi minuke a i ʻole a palupalu ka cheese.
4. E hoʻokuʻi maikaʻi e hui a hoʻomaha iki i ka hui ʻana o ka cheese. E hoʻohui i ka hua a hui a hiki i ka puka ʻana o ka palaoa.
5. E puunaue i ka palaoa i ekolu pōpō o ka nui like. Inā maloʻo loa ka palaoa, pulu i kou mau lima a hiki i ka hui maikaʻi ʻana. ʻO kahi ʻē aʻe, inā ʻeleʻele loa ka palaoa, e hoʻohui i kahi puna o ka palaoa niu a hiki i ka hui maikaʻi ʻana.
6. E lawe i ka pōpō palaoa a palahalaha i ka pōpō ma waena o ka pepa ʻili a hiki i ka loaʻa ʻana o kahi tortilla he 2 knm / 1/8 ʻīniha ka mānoanoa.
7. E kau i ka tortilla i loko o ka skillet hao wela a e kuke no 2-3 mau minuke ma kēlā me kēia ʻaoʻao a hiki i ka ʻeleʻele māmā.
8. E hoʻohana i kahi spatula e wehe i ka tortilla mai ka wela a hoʻomaha iki ma mua o ka lawelawe ʻana.

Nutrition

• Kālā: 322.
• Nā momona: 20 g.
• ʻAi-kaloli: 12 g.
• Kapua: 8 g.
• Pūnaewele: 17 g.

Hoʻopiliʻia nā Palabras: tortilla mekiko alanui keto.