90-kekona ka palaoa keto

Inā manaʻo ʻoe ʻo ka hahai ʻana i ka ʻai ketogenic ʻo ia ka mea e haʻalele i nā mea maikaʻi o ke ola, e noʻonoʻo hou. Inā ʻo kēia kou manawa mua e hoʻāʻo ai i ka meaʻai haʻahaʻa calorie, ʻo ka berena paha ka mea mua āu e hoʻomaka ai e nalo. ʻO ka mea pōmaikaʻi, e leʻaleʻa ʻia ʻoe i kēia meaʻai berena 90-kekona haʻahaʻa a mālama iā ʻoe ma ke ala pololei.

E hoʻohana iā ia e pani i ka berena sanwiti, toast, muffins English, a i ʻole. A no ka mea he 90 kekona wale nō i loko o ka microwave, makemake ʻoe e hoʻohui i kēia meaʻai keto kaʻa haʻahaʻa i kāu hana maʻamau i kēlā me kēia lā.

ʻO ka momona momona ka waha e hoʻihoʻi iā ʻoe i nā lā kahiko o ka ʻai ʻana i ka berena, me ka ʻole o ka piʻi ʻana o ke kō koko a me ka hāʻule o ka ikehu.

ʻElua wale nō kaʻa ʻupena ʻupena kēia berena microwave, no laila ʻaʻole pono ʻoe e hopohopo e pili ana i kāu helu kaʻa.

ʻO kēia berena wikiwiki a maʻalahi:

• Kahua.
• ʻūlū.
• Wela.
• Pākī.
• ʻAʻohe kō.
• Me ka ʻole gluten.

ʻO nā mea nui i loko o kēia berena 90-kekona:

• ʻAmona palaoa.
• ka HARinaniu.
• Nā pua.
• Butter aiʻole ghee.

Nā Pono Pono:

• Ketogenic macadamia nut butter, e pani ai i ka pata pīnī.
• 1 pine kinamona
• 1 teaspoon sesame a i ʻole hua liʻiliʻi.
• Nā hua no ka bagel.
• Paukū ʻaukā.
• 1 paina paʻakai.

3 Nā pōmaikaʻi olakino o kēia berena 90 kekona

ʻAʻole pono e haʻalele i ka berena ma ka ʻai keto. He nui nā pono olakino o kēia berena keto-friendly ma muli o nā mea maikaʻi i loko.

# 1: Kākoʻo i ke olakino lolo

Ua ʻike paha ʻoe ʻo ka palaoa gluten-free a me ka paleo hiki ke hoʻonui i kou kō koko a hoʻoulu i ka hāʻule nui o ka ikehu?

No ka mea, ʻo ka hapa nui o ka berena i loaʻa ma nā hale kūʻai hale kūʻai he kiʻekiʻe i loko o ka carbohydrates a haʻahaʻa i ka momona hoʻoikaika lolo. No laila, ʻaʻohe o lākou wahi i ka ʻai haʻahaʻa.

Akā, e hana i kēia berena keto maʻalahi me ka palaoa ʻalemona, ka palaoa niu, a me nā hua manuahi. ʻO kēia mau mea ʻai a pau e hoʻomau i ke kiʻekiʻe o ke kō koko a kōkua iā ʻoe e kāpae i ka noe lolo.

Ua kaulana nā hua no ko lākou ʻano protein, akā ʻaʻole ia wale nō kā lākou pōmaikaʻi. ʻO ka ʻoiaʻiʻo, ʻo nā hua he hale mana waiwai i ka wā e pili ana i ka meaʻai lolo.

He kumu nui lākou o ka choline, kahi meaʻai pono no ka ulu ʻana o ka lolo a me ka hana ( ¹ ).

Kākoʻo pū ʻo Choline i ka noʻonoʻo a me ke aʻo ʻana ( ² ), ka mea i lilo ia i mea koʻikoʻi no ka hana cognitive, me ka nānā ʻole i kou mau makahiki.

Akā ʻaʻole ʻo ia wale nō: Ua waiwai pū nā hua i nā ʻano huaora B, me ka folate, biotin, riboflavin, pantothenic acid, a me B12. He mea koʻikoʻi nā huaora B no ke olakino a me ka ulu ʻana o ka lolo i kou ola a pau ( ³ ).

Hōʻike ka noiʻi i kahi loulou ma waena o ka hemahema B12 a me ka emi ʻana o ka cognitive i ka poʻe ʻelemakule ( ⁴ ). Hiki iā ʻoe ke kōkua i ka hoʻolōʻihi ʻana i ka lolo me ka nui o nā meaʻai momona i nā huaora B e like me nā hua manu.

Ma ke kamaʻilio ʻana e pili ana i ka mālama ʻana i kou lolo, ʻo kekahi mea maʻamau i loko o nā meaʻai keto he nui ka palaoa ʻalemona, kahi waiwai i ka huaora E. ʻO ka Vitamin E kahi antioxidant ikaika e aʻo ʻia nei no kāna mau hopena maikaʻi i ka cognition i ka poʻe me ka maʻi o Alzheimer. ⁵ ) ( ⁶ ).

# 2: Kākoʻo i ke olakino maka

ʻO nā mea kikohoʻe, nā kukui hana, a me ka lā - e hoʻāhewa mau ʻia kou mau maka. ʻOiai ʻaʻole hiki ke ʻalo ʻia kēia mau kumu o ke kukui uliuli, aia nō ka manaʻolana e hoʻopakele i kou mau maka.

ʻO Lutein a me zeaxanthin nā phytochemical e hāʻawi i nā huaʻai a me nā huaʻai i ko lākou melemele a me ka ʻalani. Hiki iā ʻoe ke loaʻa iā lākou i ka nui o nā yolks hua manu.

Hana ʻo Lutein a me zeaxanthin i nā antioxidants ikaika e kōkua i ka pale ʻana i kou kino mai nā radical manuahi. Hiki i ka nui o nā radical manuahi ke hoʻoulu i ka pōʻino o ke kelepona e alakaʻi ai i nā maʻi e like me ke kanesa a me ka emi ʻana o ka cognitive pili i ka makahiki.

Akā maikaʻi loa ka lutein a me ka zeaxanthin no nā maka ( ⁷ ).

ʻAʻole wale lākou e pale i kou mau maka mai ka pōʻino māmā ma ke kānana ʻana i ke kukui uliuli ( ⁸ ), akā hiki ke kōkua pū i ka pale ʻana iā lākou mai nā maʻi maka pili makahiki e like me ka macular degeneration a me ka cataracts ( ⁹ ) ( ¹⁰ ) ( ¹¹ ).

He bioavailable ka hua manu, no laila, ʻaʻole wale ʻoe e loaʻa i ka nui o nā antioxidants, akā e loaʻa nō hoʻi iā ʻoe kahi maʻi i hiki i kou kino ke komo a hoʻohana ( ¹² ).

ʻO ka ʻai ʻana i ka hua manu i ka lā e hoʻonui i ka pae o ka lutein a me ka zeaxanthin ( ¹³ ). A ʻo ia wale nō kahi ʻāpana o ka berena 90 kekona.

# 3: Kākoʻo i ka ʻōnaehana pale

Inā luhi mau ʻoe a i ʻole ke anu mau, pono paha i kāu ʻōnaehana immune e hoʻoikaika.

ʻO ka mea pōmaikaʻi, ʻaʻole pono ʻoe e hoʻolilo i mau haneli kālā ma nā mea hoʻohui inā loaʻa iā ʻoe nā meaʻai momona-nutrient ma ka lima.

ʻO ka niu kekahi o nā meaʻai maikaʻi loa no ke ola kino.

ʻIke ʻia ka ʻaila niu no ka hakakā ʻana i nā maʻi bacteria weliweli a no kāna mau hopena anti-inflammatory ( ¹⁴ ) ( ¹⁵ ).

He waiwai nui ka niu i ka medium chain triglycerides (MCTs), kahi e aʻo ʻia nei no ko lākou mau waiwai e hakakā ai i ka maʻi kanesa ( ¹⁶ ).

ʻO nā ʻalemona kekahi meaʻai ʻē aʻe e hoʻoulu ai i ka ʻōnaehana immune ma muli o kāna ʻano manganese. Kākoʻo ʻo Manganese i ka hana ʻana o kahi antioxidant ikaika i kapa ʻia ʻo SOD (superoxide dismutase) e pale ai i nā kikowaena hana ikehu i loko o kāu mau cell, i kapa ʻia ʻo mitochondria. [¹⁷].

Kōkua ʻo Mitochondria i ka hoʻololi ʻana i ka meaʻai āu e ʻai ai i ka ikehu e hoʻohana ai kou kino e hana. Ke hana maikaʻi ʻole kāu mitochondria, e luhi ʻoe, palaualelo, a emi ʻole ka hakakā ʻana i nā maʻi maʻi a me ka bacteria.

Ua hōʻike pū ʻia ka huaora E i nā ʻalemona e kākoʻo i ke olakino olakino, ʻoi aku hoʻi i ka poʻe ʻelemakule ( ¹⁸ ) ( ¹⁹ ). Ke hana nei kēia antioxidant ikaika e pale a hoʻonui i ke kamaʻilio ma waena o kāu mau cell a hoʻoikaika i ke olakino olakino ma o ka hakakā ʻana i nā maʻi bacteria a me nā maʻi ( ²⁰ ).

ʻO ka palaoa ʻalemona kekahi kumu maikaʻi loa o ka fiber meaʻai, protein, a me nā momona monounsaturated, a me ka haʻahaʻa o nā haʻahaʻa.

ʻAʻole maikaʻi no kahi ʻāpana palaoa ʻalemona ketogenic!

ʻO kēia ʻano meaʻai berena kaʻa haʻahaʻa he mea paʻa ia i kou home a ʻoiaʻiʻo e lilo ia i mea e hele ai ʻoe i ka wā e makemake ai i kahi sanwika. E hoʻohana ia mea no kāu ʻāwīwī kakahiaka hua manu punahele, e hoʻoinu iā ia me ka ʻaila ʻoliva a me ka paʻakai kai, a i ʻole e hana wikiwiki ma mua o ka hana i ke kakahiaka e ʻai ai i ka lā.

E hoʻokuʻu wale iā ia i loko o ka mea hoʻoheheʻe a hoʻohui i kāu cheddar punahele a i ʻole ka cream cheese ma luna. A i ʻole, e hoʻāʻo me ia ʻO kēia mea ʻono avocado pesto sauce. E lilo maʻalahi ia i hoʻokahi o kāu meaʻai punahele haʻahaʻa haʻahaʻa.

90 kekona berena

ʻO kēia berena keto 90-kekona wikiwiki a mākaukau i loko o ka microwave i kekona wale nō. Me kekahi mau mea maʻalahi, ka palaoa ʻalemona, nā hua manu, a me ka pata, e leʻaleʻa ʻoe i kāu kīʻaha kakahiaka a me ka palaoa i ka manawa pōkole.

• Huina manawa: 5 minutos.
• Nā Hana Hana: 1 ʻāpana
• Kāleka: ʻAmelika.

Nā meaʻai

• 2 punetune o ka palaoa ʻalemona.
• 1/2 punetune o ka palaoa niu.
• 1/4 teaspoon ka pauka paila.
• 1 hua manu.
• 1/2 punetune o ka pata i hoʻoheheʻe ʻia a i ʻole ka ghee.
• 1 punetune waiu ʻole o kāu koho.

Nā kuhikuhi

1. E hoʻohui i nā mea a pau i loko o kahi kīʻaha liʻiliʻi a paʻi a maʻalahi.
2. E hamo i kahi kīʻaha aniani palekana microwave 8 × 8 cm / 3 × 3 ʻīniha me ka pata, ghee, a i ʻole ka aila niu.
3. E ninini i ka hui ʻana i loko o ke kīʻaha i hamo maikaʻi ʻia a i ʻole ka polū a me ka microwave ma ke kiʻekiʻe no 90 kekona.
4. E wehe pono i ka berena mai ke kīʻaha a i ʻole ka poʻi aniani.
5. E ʻoki i ka berena, e hoʻomoʻa iā ia, a hoʻoheheʻe i ka pata ma luna, inā makemake ʻia.

Kākau

Inā ʻaʻohe ou microwave a ʻaʻole makemake ʻoe e hoʻohana ia mea, e hoʻāʻo e palai i ka paila me kahi liʻiliʻi pata, ghee, a i ʻole ʻaila niu i loko o ka skillet. Ua like ka meaʻai. Hoʻokahi manawa hoʻomākaukau ia, a maʻalahi hoʻi, e loaʻa iā ʻoe kahi ʻano ʻokoʻa iki a me ka manawa kuke.

Nutrition

• Nui ʻāpana: 1 ʻāpana
• Kālā: 217.
• Nā momona: 18 g.
• ʻAi-kaloli: 5 g (2 g mau kalapona ʻupena).
• Kapua: 3 g.
• Pūnaewele: 10 g.

Hoʻopiliʻia nā Palabras: 90 sekona berena keto.