ʻOatmeal 5 Minute Carb Haʻahaʻa

Manaʻo ʻoe ua pāpā loa ʻia ka oatmeal i ka wā e ʻai ana ʻoe i ka ʻai ketogenic?

ʻO ka "Noatmeal" a i ʻole ketogenic oatmeal he kīʻaha e like me ka "Oatmeal" a i ʻole ka oatmeal maʻamau i haʻahaʻa i loko o nā ʻakika akā piha i ka ʻono.

Me kēia "noatmeal" a i ʻole ketogenic oatmeal meaʻai, ʻaʻole ʻoe e hopohopo no ka hoʻonele ʻia ʻana o kēia meaʻai hōʻoluʻolu no ka ʻaina kakahiaka. Pono kēia meaʻai e mālama iā ʻoe i ka ketosis me kāna mau meaʻai meaʻai kupaianaha: He hoʻokahi wale nō kalama o ʻupena kalapona a me 44 grams o ka momona no ka lawelawe.

Kahua macros paʻakikī lākou e hahau.

No laila he aha ka mea i loko o kēia oatmeal keto e hāʻawi iā ʻoe i kēlā ʻono oatmeal hōʻoluʻolu ʻoiai e mālama ana i kou kino i loko ketosis?

Nā mea hoʻohui o ka "oatmeal"

Pehea ʻoe e hana ai i ka oatmeal me ka ʻole o ka oat? ʻAe, me ka hoʻohana ʻana i nā mea momona i loko o ka protein a me ka haʻahaʻa i loko o nā kalapona, kahi e lilo ai ia i ʻaina kakahiaka ketogenic puʻuwai.

Hoʻohana ʻia kēia meaʻai keto oatmeal:

• Puuwai hemp.
• Palaoa flax.
• Nā hua Chia.
• ʻO ka vanilla extract.
• Nā lau niu.
• MCT aila pauda.

No ke aha he mea maikaʻi loa ka puʻuwai hemp i kou olakino?

ʻO kekahi o nā mea nui i ka oatmeal he puʻuwai hemp. Hoʻohui lākou i ka nui i ka oatmeal keto, ʻono kupaianaha, a hoʻopiha ʻia me nā pono olakino.

#1: Ua waiwai lākou i ka waikawa gamma-linolenic (GLA)

Ua hōʻike ʻia ʻo GLA supplementation e hoʻomaikaʻi i ka hana hormone a me ke olakino. Ua hōʻike ʻia nā meaʻai momona GLA a me GLA (e like me nā puʻuwai hemp) i ka poʻe me ADHD, ka maʻi puʻuwai, ka momona, ka maʻi sclerosis lehulehu, a me ka ʻeha o ka umauma ( ¹ ) ( ² ) ( ³ ).

Eia nō naʻe, ʻo ia ka papa kūkulu hale o nā prostaglandins, nā mea kemika like me nā hormones i loko o ke kino e hoʻomalu ana i ka mumū, ka wela o ke kino, a me ka palupalu o ka ʻiʻo.

# 2: hoʻomaikaʻi i ka ʻai ʻana

Ma ke ʻano he meaʻai fiber kiʻekiʻe, ʻike ʻia nā puʻuwai hemp e hoʻomaikaʻi i ka kalone. Hiki i ka fiber content o nā puʻuwai hemp ke kōkua i ka hoʻomaha ʻana i ka constipation, akā hānai pū ia i ka bacteria maikaʻi i loko o ka ʻōpū, probiotics, e kōkua i ka mālama ʻana i kahi ʻōnaehana pale ikaika ( ⁴ ).

# 3: hoʻomaikaʻi i ka lauoho, ka ʻili a me ke olakino kui

ʻOiai maikaʻi nā puʻuwai hemp no ka ʻai ʻana, ʻo kā lākou nā waiwai hiki iā lākou ke loaʻa ka hopena nui mai loko mai o kou kino. Hiki iā ʻoe ke hoʻohana iā lākou ma luna o ka ʻili o kou ʻili.

ʻO ka ʻaila i hana ʻia mai nā hua hemp e hoʻomaikaʻi i ka ulu ʻana o ka cell, ʻo ia ka helu helu hoʻokahi no ka ʻili olakino. Ua hōʻike ʻia ka noiʻi inā loaʻa iā ʻoe ka eczema, hiki ke hoʻomaikaʻi maikaʻi ka hoʻohana ʻana o ka aila hua hemp i kou ʻili ( ⁵ ).

# 4: hoʻemi i ka ʻeha a me ka ʻeha hui

ʻO kahi noiʻi noiʻi i paʻi ʻia ma ka Journal of Ethnopharmacology i nānā i nā hopena o ka hoʻohui ʻana i ka aila hua hemp i nā maʻi me ka rheumatoid arthritis (RA). Ua hōʻike nā hopena i ka hoʻomaʻamaʻa ʻaila ʻaʻole i hoʻemi wale i ka helu o MH7A RA fibroblast-like synovial cell, akā hoʻonui pū i ka nui o ka make cell ( ⁶ ).

I kēia manawa ua ʻike liʻiliʻi ʻoe e pili ana i ka nui o nā pono olakino o nā puʻuwai hemp, ʻaʻole ʻoe makemake e hoʻāʻo i kahi kīʻaha maikaʻi o keto oatmeal ʻono?

ʻO ia ka helu macronutrient maikaʻi loa, no laila e paʻa pono ʻoe e noho i ka ketosis oiai e māʻona a piha.

Flour Flax a i ʻole Puka Puka: He aha ka ʻokoʻa?

Ke hoʻohana nei kēia meaʻai palaoa flax. Akā he aha ka palaoa flax? Ua like ia me ka ʻai ʻala a i ʻole ka ʻai ʻala?

ʻO ka ʻai olonā kekahi ʻano o ka ʻōlelo ʻana i ka "flx ground." ʻO kekahi inoa ʻo ka palaoa flax.

Inā ʻai ʻoe i ka hua flax holoʻokoʻa, e hele pololei ia ma kāu ʻāpana digestive. Akā inā e wili ʻoe, ʻoi aku ka maʻalahi o ka ʻeli ʻana ( ⁷ ).

I ka lepo, nui ka hua flax i ka fiber a me ka omega-3 fatty acids.

Loaʻa iā ia nā phytochemical i kapa ʻia ʻo lignans. Loaʻa nā Lignans i nā mea kanu a ua pili i ka pale ʻana i nā maʻi e like me ka maʻi cardiovascular a me ka osteoporosis ( ⁸ ).

He ketogenic ka niu?

ʻAe. Hiki iā ʻoe ke ʻai i ka niu ma ka ʻai ketogenic. I ka 'oiaʻiʻo, palaoa niu He ʻano koho ʻē aʻe ia i ka palaoa maʻemaʻe i loko o nā meaʻai keto.

Nui ka niu i nā momona maikaʻi, ka nui o nā triglycerides kaulahao waena, a i ʻole nā ​​MCT. Hoʻohana ʻia kēia meaʻai i nā lau niu. No ka mālama ʻana iā keto-friendly, e koho i nā ʻōpala niu momona ʻole.

Inā makemake ʻoe e hoʻohana waiū niu, koho i hoʻokahi me ke kō ʻole.

Nā manaʻo no ka lawelawe ʻana i keto oatmeal

Ma muli o ka maʻalahi o kēia meaʻai kakahiaka oatmeal keto, nui nā ala e hoʻololi a hoʻonohonoho pono iā ia.

ʻO kēia kekahi o nā mea hoʻohui keto maikaʻi loa e noʻonoʻo ai i ka wā e hana ai i kahi pūʻulu o kēia palaoa. E noʻonoʻo i kāu helu kalapona, e like me kekahi mau hua ʻoi aku ka nui o ke kō ma mua o nā mea ʻē aʻe.

• Nā mea ʻono ketogenic: No ka ʻono ʻono ʻē aʻe akā me ka ʻole o nā haʻalulu mai ke kō, e hui pū i ka palaoa me mea ʻono nā ketogens e like me stevia, erythritol, a i ʻole Swerve.
• Kīpī Chocolate ʻAʻole Sugar: Hāʻawi lākou iā ʻoe i kahi paʻi o ka ʻono a me ka ʻono kokoleka akā me ka ʻole o ka carbohydrate.
• ʻO ka niu niu: Me ka waiu ʻalemona i makemake ʻia i loko o ka meaʻai, e hoʻohui i ka waiu niu no ka ʻono hou a me ka momona.
• Pololiola: ʻAʻole wale kēia ʻono maikaʻi loa i kēia huaʻai haʻahaʻa haʻahaʻa, he kiʻekiʻe nō hoʻi i ka vitamina C a me nā antioxidants. No kēlā me kēia 100 grams, loaʻa i nā blueberries he 57 calories, 2,4 grams o ka fiber, 11,6 grams o nā carbohydrates, a ma kahi o 5 grams o ka fructose ( ⁹ ).
• Meaʻai: ʻO kēia nā hua kalapona haʻahaʻa ua piha lākou me ka protein. E hoʻohui i nā wōnati i ʻoki ʻia no ka protein ʻē aʻe e hoʻonui iā ʻoe i ka lōʻihi a hoʻohui i kahi ʻano crunchy. Hiki iā ʻoe ke hoʻāʻo i ka macadamia nuts, Brazil nuts, hazelnuts, a i ʻole walnuts.
• Wehe vanilla: ʻO kēia māhele ʻala a ʻono e hoʻonui i ka ʻono me ka hoʻohui ʻole ʻana i nā kō.

ʻO kēia noatmeal he meaʻai meaʻai, vegan, paleo, a me ka gluten-free.

E hāhai i hoʻokahi meaʻai ketogenic meaʻai He koho kūpono ia, a ua kūpono kēia ʻano ʻai keto oatmeal i ka bila. ʻO ka ʻoiaʻiʻo, ʻoiai ʻaʻole i loaʻa i kēia meaʻai nā holoholona a i ʻole nā ​​​​huahana palaoa, he vegan a me ka gluten-free.

ʻOi aku ka maikaʻi, ʻo ka hui pū ʻana o ka niu a me ka waiu ʻalemona e hāʻawi iā ʻoe i kahi hoʻoikaika protein maikaʻi.

He mea maikaʻi nō hoʻi kēia pākī inā ʻoe e ʻimi nei i nā mea ʻai paleo.

E hoʻololi i ke Keto Oatmeal i kahi Keto Shake

Inā makemake ʻoe, maʻalahi ka hoʻololi ʻana i kēia meaʻai a hoʻololi i ka lulu kakahiaka keto.

E hoʻomoʻa wale i nā meaʻai a pau, a laila e hoʻohui i nā mea a pau i kahi blender. E hoʻohui i kahi lima o kāu mau hua punahele a i ʻole nā ​​lole keto ʻē aʻe. E kaomi i ke pihi ma ka blender. No ka hoʻopau ʻana, e hoʻohui i kahi waiu ʻalemona liʻiliʻi a hiki i ka loaʻa ʻana o ke kūlike i makemake ʻia.

Haʻahaʻa Carb Ketogenic Oatmeal

He mea kaulana loa ka hoʻomākaukau ʻana i ka oatmeal i ka pō papaʻai ketogenic. ʻO kēia no ka mea e mākaukau kāu ʻaina kakahiaka haʻahaʻa i loko o ka pahu hau i kou ala ʻana, me ka ʻole o ka hana hoʻomākaukau.

No ka hana ʻana i ka oatmeal keto i ka pō, hoʻohui wale i nā mea a pau i loko o kahi ipu aniani a hoʻopaʻa paʻa me kahi poʻi. Luliluli a hui maikaʻi. A laila e waiho i loko o kāu pahu hau. E mānoanoa ka pō. I ke kakahiaka aʻe, e hoʻohui hou i ka waiū ʻalemona inā makemake ʻoe e ʻoi aku ka maikaʻi o ka paʻa.

Inā makemake ʻoe i ka oatmeal wela, ʻo ka mea wale nō āu e hana ai ʻo ka wela ia i ke kakahiaka. Hiki iā ʻoe ke wela i loko o ka microwave a i ʻole ka lumi kuke. E hoʻomanaʻo e hoʻohui i ka waiu ʻalemona a me nā lole no ka hoʻomaka ʻono i kou lā.

Ketogenic oatmeal i 5 mau minuke

ʻO kēia meaʻai oatmeal haʻahaʻa haʻahaʻa he oatmeal ʻole, akā ʻaʻole ʻoe e poina. Me hoʻokahi wale nō kalama o nā kalapona ʻupena a me 44 kalama o ka momona i kēlā me kēia lawelawe ʻana, e hoʻomaka kēia oatmeal ketogenic i kahi hoʻomaka ʻono, aloha keto i ka lā.

• Ka Hoʻomoe: 5 minutos.
• Ka manawa kuke: 10 minuke-15 minuke.
• Huina manawa: 20 minutos.
• Nā Hana Hana: 1.

Nā meaʻai

• 1 kīʻaha waiu ʻalemona unsweetened.
• 1/2 kīʻaha o nā puʻuwai hemp.
• 1 punetune o ka palaoa flax.
• 1 punetune o nā hua chia.
• 1 punetune o ka lau niu.
• Kahi 1 ʻōpala vanilla
• 1 teaspoon o ke kinamona.
• 1 punetune o ka ʻaila pauka MCT (a i ʻole 1 punetēpē o ka stevia a me kahi punetune o ka aila niu).

Nā kuhikuhi

1. E hoʻohui i nā meaʻai a pau i loko o ka ipu liʻiliʻi, e hoʻoulu i ka hui.
2. E hoʻomoʻa a mānoanoa e like me kou makemake, e hoʻouluulu i kekahi manawa.
3. E lawelawe a hoʻonani me nā hua maloʻo.

Nutrition

• Kālā: 584.
• Nā momona: 44 g.
• ʻAi-kaloli: 17 g.
• Kapua: 16 g.
• Kumuʻiʻo: 31 g.

Hoʻopiliʻia nā Palabras: noatmeal a i ʻole ketogenic oatmeal.