Keto a me Low Carb Fluffy Cookies

Inā hahai ʻoe i ka ʻai ketogenic, pono ʻoe e ʻike i kēlā ʻAʻole pono ka ʻai ʻana i ka berena. He mea paʻakikī kēia no ka mea kokoke i kēlā me kēia ʻai āu e hoʻomanaʻo nei e hele pū ʻia me ka berena.

Hoʻomaka ka pāʻina ʻohana ma ka hāʻawi ʻana i ka pā palaoa no kēlā me kēia kanaka e kiʻi i kā lākou ʻāpana, ʻo ka papa ʻaina awakea he sandwiches a me ka paninis, a ʻo ka hapa nui o nā meaʻai kakahiaka he hua manu a me ka puaʻa i hoʻopaʻa ʻia ma waena o nā kuki a i ʻole nā ​​ʻāpana berena o nā ʻano like ʻole.

E hāhai i hoʻokahi ʻai ketogenic He ʻano nohona āu e leʻaleʻa ai, ʻaʻole hiki ke hiki ke hoʻonele ʻia kāu mau meaʻai punahele. ʻO ka mea pōmaikaʻi, me nā hoʻololi liʻiliʻi i nā meaʻai, hiki iā ʻoe ke hauʻoli i nā kīʻaha like ʻole āu i poina ai.

ʻO kēia ka mea āu e hana ai me kēia mau kuki keto.

Kūpono kēia mau kuki pumehana me ka sausage a me ka gravy, ka hua manu a me ka cheddar breakfast sandwiches, a i ʻole i hoʻopiha ʻia me ka pata.

Me ka 2.2 grams o nā kalapona ʻupena no ka lawelawe ʻana a kokoke i 14 grams o ka momona holoʻokoʻa, he meaʻai maikaʻi kēia i ka wā e mālama ai i kāu helu kaʻa haʻahaʻa.

Pehea e hana ai i nā kuki keto haʻahaʻa

ʻAʻole like me nā kuki maʻamau, hoʻohana kēia ʻano kuki keto i ka hui pū ʻana o ka palaoa ʻalemona, nā hua nui, ka pauka bakena, ka ʻaila paʻi kaumaha, a me ka cheese mozzarella.

ʻO ka hoʻohana ʻana i ka palaoa gluten-free ʻē aʻe, e like me ka ʻalemona a i ʻole ka palaoa niu, e hoʻopau i ka hapa nui o nā ʻakika i loaʻa iā ʻoe mai nā kuki. ʻOiai aia i loko o kēia meaʻai ka liʻiliʻi ma mua o ʻehā mau kalama o ka nui o nā carbohydrates, ʻo ka palaoa keʻokeʻo maʻemaʻe i hoʻonui ʻia aia ma kahi o 100 grams o nā ʻakika ma ke kīʻaha ( ¹ ).

Pono ʻoe e hana i kēia mau Kuki Keto-Friendly

ʻO ka hui pū ʻana o ka ʻaila whipped a me nā hua manu e mālama i kēia mau kuki i ka māmā a me ka fluffy, e kūʻē i ka nui o ka palaoa ʻalemona. ʻO ka paʻakai Mozzarella, kahi mea hoʻohana i hoʻohana mau ʻia i loko o nā ʻōpala pizza keto a me nā mea ʻai ʻē aʻe paleo a me ka haʻahaʻa-carb, hāʻawi i ka hui ʻana i ke ʻano o ka palaoa.

No ka hana ʻana i kēia mau kuki, pono ʻoe i kēia mau mea:

• 1 1/2 kīʻaha palaoa ʻalemona.
• 2 punetēpē cream of tartar.
• 1 teaspoon o ka paʻakai paʻakai.
• 1/2 ka paʻakai ka paʻakai.
• 1 kīʻaha o ka paʻakai mozzarella.
• 4 punetēpu pata palupalu.
• 2 nā hua.
• 1/4 kīʻaha kalima hahau kaumaha.

ʻO nā mea hana āu e pono ai

No ka hana ʻana, pono ʻoe i kahi hui lima, kahi pā muffin, a me kahi kīʻaha nui. Inā ʻaʻole ʻoe he pā muffin, e hana wale i ka palaoa i mau pōpō liʻiliʻi a kau ma luna o kahi pepa bakena i uhi ʻia me ka pepa ʻili. ʻO kēia mau kuki he 5-10 mau minuke manawa e hoʻomākaukau ai a he 15 mau minuke manawa kuke. Ua mākaukau kāu mau kuki ke maikaʻi a gula nā poʻo.

Nā ʻano like ʻole no ka hana ʻana i nā kuki ketogenic

Inā makemake ʻoe i kēia meaʻai, e hoʻāʻo e hoʻāʻo me nā mea hana e hana i nā ʻano like ʻole. Hiki iā ʻoe ke hauʻoli i kēia mau mana:

• E hoʻohui i ka cheese cheddar: E hoʻololi i ka mozzarella no ka cheese cheddar, a ma kahi o, ua loaʻa iā ʻoe nā pahū kīkē cheddar.
• E hoʻohui i nā mea ʻala: E hoʻohui i ka pauda kālika, ka pauda ʻonika, a i ʻole kahi paʻakai hou e hāʻawi i kāu mau kuki i kahi ʻono paʻakai.
• E hoʻohui i nā jalapeños: E hoʻohui i kekahi mau jalapenos ʻokiʻoki i kāu palaoa kuki, hoʻohui i kahi lima o ka cheese Cheddar, a loaʻa iā ʻoe nā kuki jalapeno kaila hema.
• Hoʻohui i kahi pā Italia: E hoʻohui i kahi Parmesan cheese a me ka oregano i ka paila, a laila e hoʻoheheʻe me ka ʻaila ʻoliva no nā kuki meaʻai Italia maikaʻi loa a ʻono.
• E hoʻohui i kekahi mau mea kanu hou: ʻO kahi kīʻaha o ka rosemary, ka pā paʻi, a i ʻole koume e hoʻolilo i kēia mau kuki i mea ʻono maikaʻi loa.
• E pani i ka ʻaila kaumaha paʻi: ʻOiai ʻo ka ʻaila hoʻopaʻapaʻa kaumaha e hoʻoulu ai kēia mau kuki, ʻaʻole paha ia he mea maʻamau i loko o kāu pahu hau. Hiki iā ʻoe ke hoʻololi maʻalahi i ka yogurt Greek maʻemaʻe, ka ʻaila kaumaha, a i ʻole ka ʻaila ʻawaʻawa e hana i ke kuki kūpono.
• E hoʻohui i ka pataE ʻoluʻolu e hoʻohui i hoʻokahi punetune o ka pata i hoʻoheheʻe ʻia i kāu mau kuki, akā e pale i nā meaʻai kiʻekiʻe-koe e like me ka meli a i ʻole ka maple syrup e paʻa me kāu papaʻai keto.

Nā ʻōlelo aʻoaʻo no ka hana ʻana i nā kuki keto maikaʻi loa

Aia kekahi mau hana hoʻomaʻamaʻa kuke hiki iā ʻoe ke hahai no ka hōʻoia ʻana ʻo ia nā kuki keto maikaʻi loa. A inā ʻo kēia nā kuki kaʻa haʻahaʻa mua āu i hana ai, mai hopohopo no ka mea aia ka nūhou maikaʻi. Kou manawa mua e kokoke ana e holomua.

• E lawe i ka nui kūpono: Inā ʻaʻohe ou pā muffin, mai hopohopo. E ho ohana i ka ice cream scoop e kohi i na apana maikai. A laila e kau iā lākou ma luna o kahi pepa bakena i uhi ʻia me ka parchment.
• E hōʻoia ʻaʻole lākou e pili: E hoʻomaʻemaʻe i kāu pā muffin me ka ʻaila kuke a i ʻole ka ʻaila niu e pale ai i ka pipili.
• E hoʻolilo iā lākou i berena keto: Ke ʻimi nei ʻoe i ka meaʻai berena keto maikaʻi loa? E ninini wale i ka palaoa i loko o ka pā paʻa a ʻokiʻoki e like me ka makemake.

Nā pōmaikaʻi olakino o ka paʻi ʻana me ka palaoa ʻalemona

ʻO ka palaoa ʻalemona he mea hoʻokahi, ʻo ka ʻalemona, hoʻoheheʻe maikaʻi ʻia i loko o ka mīkini meaʻai e hana i ka pauka maikaʻi. Loaʻa i kahi kīʻaha hoʻokahi he 24 grams o ka protein, 56 grams o ka momona, a me 12 grams o ka fiber meaʻai ( ² ), lilo ia i mea hoʻohui maʻamau i loko o nā ʻano ʻai berena haʻahaʻa haʻahaʻa.

ʻAʻole like me ka palaoa keʻokeʻo i hoʻonui ʻia, ʻo ka palaoa ʻalemona he nui nā pono meaʻai. He kumu nui ia o ka calcium, ke keleawe, ka magnesium, a me ka hao. Hoʻokahi kīʻaha he 24% o ka waiwai i ʻōlelo ʻia i kēlā me kēia lā no ka hao, ʻo ka hemahema o ka meaʻai maʻamau a ʻo ka nele o ia ke kumu nui o ka anemia ( ³ ).

Hāʻawi ka palaoa ʻalemona iā ʻoe i nā pono olakino like me nā ʻalemona. Hiki i kēia mea hoʻohui ke kōkua iā ʻoe ma kēia mau ʻano:

• Kaomi koko: I loko o kahi noiʻi, ua ʻai nā mea komo i 50 grams o nā ʻalemona i ka lā no hoʻokahi mahina. Ua hōʻike nā kumuhana i ka maikaʻi o ke kahe koko, ka emi ʻana o ke koko, a me kahi kiʻekiʻe o nā antioxidants ( ⁴ ).
• Koko koko: El Ka Nūpepaʻo Nutrition hoʻopuka i kahi noiʻi kahi i ʻai ai nā poʻe i ka ʻai me nā ʻalemona, ʻuala, laiki, a i ʻole berena. Ua hōʻike nā hopena i ka emi ʻana o ke kō koko a me ka pae o ka insulin ma hope o ka ʻai ʻana i nā ʻalemona ( ⁵ ).
• Kino kaupaona: Ua aʻo ʻia kahi noiʻi e ka ʻO ka International Journal of Obesity and Related Metabolic Disorders ua aʻo ʻia i nā hopena o nā ʻalemona a me nā haʻahaʻa paʻakikī i nā mea kaumaha. Ua māhele ʻia ka poʻe i komo i ʻelua pūʻulu, me ka ʻai ʻana o kekahi i ka meaʻai haʻahaʻa calorie me 85g / 3oz o nā ʻalemona i kēlā me kēia lā, a ʻo nā mea ʻē aʻe e hoʻololi i nā ʻalemona no kahi waiʻaʻa paʻakikī. ʻO ka poʻe i ʻai i nā ʻalemona i ʻike i ka 62% ʻoi aʻe ka hoʻemi ʻana i ke kaumaha a me ka 56% ʻoi aku ka hoʻemi ʻana i ka momona ma mua o ka hui ʻē aʻe ( ⁶ ).

Ke hoʻohana nei i nā huahana waiu i loko o nā meaʻai keto

Aia i loko o kēia mea ʻai kuki keto ʻelua mau meaʻai waiu: ʻo ka paʻakai kaumaha a me ka paʻakai mozzarella. Inā hiki iā ʻoe ke hoʻomanawanui ka waiuHāʻawi nā mea ʻelua i kahi ʻano olakino o ka momona momona a me ka nui o ka protein. Eia nō naʻe, he mea nui e koho i nā huahana waiu keto maikaʻi i ʻae ʻia inā hiki.

E koho i nā meaʻai meaʻai, hānai, inā hiki, nā huahana waiu holoʻokoʻa e hoʻokomo i kāu meaʻai. ʻOiai ʻoi aku ke kumu kūʻai o ka waiu waiu organik ma mua o nā mea waiū ʻē aʻe, pono ia. Loaʻa i kēia mau huahana ka nui o ka CLA (conjugated linoleic acid) a me ka omega-3 fatty acids, e hāpai ana i ka hoʻemi kaumaha a kōkua i ka hōʻemi ʻana i ka mumū.

Kalima hahau kaumaha

He liʻiliʻi ka lactose ma mua o nā huahana waiu ʻē aʻe, e like me ka waiū holoʻokoʻa. ʻO ka lactose ka mea nui i loaʻa i nā huahana waiu, ʻo ia ke kumu e kaupalena ai ʻoe i ka waiu ma kahi meaʻai ketogenic.

ʻOiai ʻaneʻane hānau ʻia nā mea a pau me ka hiki ke hoʻoheheʻe i ka lactose, 75% o ka heluna kanaka o ka honua i nalowale i kēia hiki i ka manawa, e alakaʻi ana i ka lactose intolerance ( ⁷ ). ʻO nā huahana dairy e like me ka pata, ka aila pata, ka ghee, ka ʻaila ʻawaʻawa, a me ka ʻaila whipping kaumaha i loaʻa i loko o kēia meaʻai he haʻahaʻa i ka lactose ke hoʻohālikelike ʻia me nā huahana waiu ʻē aʻe ( ⁸ ).

ʻO Queso mozzarella

ʻO ka paʻakai Mozzarella kahi paʻa maikaʻi loa no ka kuke ʻana i ka palaoa, akā naʻe, ʻaʻole ʻo ia wale nō ka pōmaikaʻi i hāʻawi ʻia e kēia cheese.

ʻO ka huli ʻana, ʻo ka paʻakai mozzarella kahi hale mana meaʻai. He nui ia i loko o ka biotin, riboflavin, niacin, a me kekahi mau huaora ʻē aʻe, e like me ka huaora A, ka huaora D, a me ka huaora E. He waiwai pū ka paʻakai Mozzarella i ka hao, hiki ke lilo i mea maikaʻi loa no ka poʻe e loaʻa ana i ka anemia a i ʻole nā ​​hemahema o ka hao. ⁹ ).

ʻO kāu meaʻai kuki haʻahaʻa punahele hou

ʻO kēia mau kuki keto kāu meaʻai kaʻa haʻahaʻa punahele aʻe, mākaukau i loko o 25 mau minuke. Kūpono no kēlā me kēia manawa, he kīʻaha maikaʻi lākou e lawe i nā pāʻina a i ʻole brunch hopena pule. Inā ʻoe e nānā wikiwiki i nā mea ʻai meaʻai, hiki iā ʻoe ke maopopo ʻaʻole e hoʻopau kēia meaʻai iā ʻoe. ketosis ʻaʻole hoʻi e hoʻokuʻu iā ʻoe i kāu nā pahuhopu macronutrient.

Nā Kuki Keto Fluffy Haʻahaʻa

ʻO kēia mau kuki keto ʻono kahi koho kaʻa haʻahaʻa haʻahaʻa maikaʻi loa ke hele ʻoe, piha me nā momona olakino āpau āu e pono ai e komo i ke ketosis.

• Ka Hoʻomoe: 10 minutos.
• Ka manawa e kuke ai: 15 minutos.
• Huina manawa: 25 minutos.
• Nā Hana Hana: 12 mau kuki
• Kāleka: Nā mea hoʻomaka
• Lumi kuke: Palani.

Nā meaʻai

• 1 1/2 kīʻaha o ka palaoa ʻalemona.
• 2 punetēpē cream of tartar.
• 1 teaspoon o ka paʻakai paʻakai.
• 1/2 ka paʻakai ka paʻakai.
• 1 kīʻaha o ka mozzarella grated.
• 4 punetune o ka pata i hoʻoluʻu ʻia.
• 2 hua manu.
• 1/4 kīʻaha hoʻomaʻamaʻa kaumaha.

Nā kuhikuhi

1. E puhi mua i ka umu a 205º C / 400º F.
2. I loko o kahi kīʻaha, e hui i ka palaoa ʻalemona, ka cream of tartar, ka paʻakai a me ka paʻakai.
3. I loko o kekahi kīʻaha'ē aʻe, e hoʻohui i ka mozzarella, ka pata, nā hua manu, a me kaʻailaʻaila me ka mea hui a hiki i ka hui maikaʻi.
4. E hoʻohui i nā mea maloʻo i loko o ke kīʻaha wai wai a, me ka hui lima, e hoʻomau i ka huiʻana a hiki i ka hui ponoʻana o nā meaʻai a pau.
5. E kāpīpī i ka ipu muffin a me ka puna me ka ʻūhā kuke nonstick.
6. E hoʻohana i ka puna momona, e puna i ka paila i loko o nā kīʻaha muffin pākahi.
7. E kālua a hiki i ka ʻeleʻele gula o nā kuki, ma kahi o 13-15 mau minuke.
8. E lawelawe iā lākou me ka wela a hauʻoli!

Nutrition

• Nui ʻāpana: 1 kuki
• Kālā: 157.
• Nā momona: 13,6 g.
• ʻAi-kaloli: 3.9 g.
• Pūnaewele: 7,1 g.

Hoʻopiliʻia nā Palabras: ʻO nā kuki keto fluffy.