E noʻonoʻo ʻaʻole i kaupalena ʻia nā meaʻai hōʻoluʻolu maʻamau i ka meaʻai ketogenic?
Eia kekahi nūhou maikaʻi. ʻO kēia ʻano meaʻai pizza keto fathead maikaʻi loa, ʻo ia ka mea hiki iā ʻoe ke leʻaleʻa i ka pizza kuʻuna āu i aloha ai i kou wā kamaliʻi, koe wale nō kēia manawa, ʻaʻole pono ʻoe e hopohopo e pili ana i nā kaʻa kiʻekiʻe a i ʻole nā toppings artificial.
Me ka huina o 30 mau minuke, 10 mau minuke wale nō o ka manawa hoʻomākaukau a me 20 mau minuke i ka umu, ʻo kēia keto low carb pizza e lawelawe i kahi hui ʻewalu.
Hiki iā ʻoe ke ʻai iā ʻoe iho, akā ʻo ka 3 grams o ʻupena kalapona hiki i kēlā me kēia lawelawe ke hiki i kāu palena i kēlā me kēia lā. Mai hopohopo, ka helu kalapona lawa haahaa i noho ma ketosis, ʻoiai inā ʻoe e ʻai i kahi ʻāpana keu.
Pehea ʻoe e hana ai i ka palaoa keto pizza?
Ke noʻonoʻo nei paha ʻoe i ka hana ʻana i kahi ʻōpala pizza hoʻokipa haʻahaʻa, e like me ka pepperoni, ka paʻakai mozzarella, a me kāu mau kīʻaha "pizza maʻamau" punahele ʻē aʻe he keto-friendly. Akā pehea ʻoe e hana ai i ka palaoa keto?
Ua ʻike paha ʻoe i nā ʻōpala pizza kaʻa haʻahaʻa e kāhea ana i ka puaʻala a i ʻole ka palaoa niu, akā no kēia ʻōpala pizza poʻo momona e pono ai ʻoe:
- ʻAmona palaoa.
- ʻ .lelo ʻona.
- ʻO ka mozzarella i kālai ʻia
- Pāʻina.
- Psyllium husk.
Pono ʻoe i kekahi mau ʻāpana pepa pepa a me kahi pā pizza. Inā ʻike ʻoe i ka paʻakikī o ka palahalaha, hiki iā ʻoe ke hoʻohana i kahi ʻōwili. Pono paha ʻoe e kāpīpī iā ia me ka husk psyllium a i ʻole ka palaoa niu mua e pale ai i ka pipili.
No ka hōʻoia ʻana ʻaʻole e haki ka ʻōpala pizza, e kālua i ka palaoa ma mua o ka hoʻohui ʻana i nā meaʻai. E kau i ka paila palaoa ma luna o ka pōhaku pizza a i ʻole ka pepa bakena i uhi ʻia me kahi ʻāpana pepa momona. E hoʻomoʻa no 10 mau minuke, e hoʻohuli i luna, a laila e hoʻomoʻa no kekahi mau minuke. No ka ʻōpala crispy hou, e hoʻomoʻa no 4 mau minuke. No ka wikiwikiʻana i ke kaʻina hana, hiki iāʻoe ke hou i ka paila me kahi pahi lahilahi.
Nā nīnau i nīnau pinepine ʻia e pili ana i ka hana ʻana i ka pizza popo poʻo momona
Inā ʻo kēia kou manawa mua e hoʻāʻo ai i kēia mea ʻai palaoa pizza poʻo momona, he mau nīnau paha kāu. Eia kekahi mau ʻōlelo aʻoaʻo, hoʻopunipuni, a me nā pane i nā nīnau i nīnau pinepine ʻia:
- Aia kahi ʻai no ka pizza me ke kō? ʻAe, aia kekahi mau hōʻailona e hana i kahi kīʻaha pizza haʻahaʻa haʻahaʻa. Mai hoʻohana i ka wai marinara i kūʻai ʻia ma ka hale kūʻai. Hiki iā ʻoe ke hana maʻalahi iā ʻoe me kēia meaʻai pizza sauce e hoʻohana ana i nā ʻōmato hiki, ka pauka kālika, ka oregano, ka ʻaila ʻoliva, ka basil, a me ka pauka ʻonika.
- He aha nā ʻano paʻakai kūpono no ka ʻai ketogenic? Inā ʻoluʻolu ʻoe i ka waiu, hiki iā ʻoe ke kau i kāu pizza me ka Parmesan a i ʻole ka mozzarella cheese. E hele wale no ka maikaʻi kiʻekiʻe loa, e koho i ka paʻakai holoʻokoʻa a ʻoi aku ka maikaʻi o nā mea kūlohelohe a manuahi.
- He aha ke ala maikaʻi e hoʻomaʻamaʻa hou ai i kēia meaʻai? Hiki iā ʻoe ke hoʻomaʻamaʻa hou i kāu pizza i ka umu a i ʻole ka microwave.
- He aha ka ʻike meaʻai no kēia meaʻai? Aia i loko o kēia ʻano meaʻai he 14 kalama o ka momona, 3.3 kalama o nā kalapona ʻupena, a me 15.1 kalama o ka protein, e hoʻomaʻamaʻa ia no kāu papaʻai keto.
Nā pōmaikaʻi olakino o ka pizza fathead
Ma waho aʻe o ka leʻaleʻa i ka ʻai ʻana i kekahi o kāu mau meaʻai punahele, e makemake nui ʻoe i kēia meaʻai no kāna ʻike meaʻai. ʻO ka hui pū ʻana o nā hua manu, ka paʻakai, a me nā ʻalemona e hāʻawi iā ʻoe i kahi ʻāpana pizza i hoʻopiha ʻia i ka protein. ʻO luna me ka pepperoni a loaʻa iā ʻoe ma luna o 15 grams o ka protein a me 14 grams o ka momona a pau no ka lawelawe ʻana.
Nā pōmaikaʻi o ka kuke ʻana me ka palaoa ʻalemona
Hana ʻia kēia palaoa pizza poʻo momona me ʻelua mea kupanaha: ka palaoa ʻalemona a me ka psyllium crust. ʻO ka hoʻohana ʻana i kēia mau mea ma kahi o ka palaoa keʻokeʻo maʻamau e hōʻemi ana i nā kaʻa a hāʻawi i kekahi mau pono olakino.
ʻO ka palaoa ʻalemona kahi mea ʻokoʻa haʻahaʻa haʻahaʻa i ka palaoa palaoa maʻamau. Inā ʻaʻole hiki iā ʻoe ke loaʻa ka palaoa ʻalemona ma kou hale kūʻai, e kūʻai i nā ʻalemona. A laila e wili wale iā lākou a hiki i ke ʻano maikaʻi loa me ka mīkini meaʻai.
#1: Hiki iā ia ke hoʻomaikaʻi i ke olakino naʻau
He koʻikoʻi ko nā ʻalemona i ke olakino o ka naʻau. Ma kahi noiʻi i alakaʻi ʻia e ke Kulanui ʻo Aston ma Birmingham, ua nānā nā mea noiʻi i nā poʻe i ʻai i ka 50 grams o nā ʻalemona i ka lā no hoʻokahi mahina. Ua hōʻike nā hopena i ka ʻai ʻana i nā ʻalemona i hoʻonui i ke kiʻekiʻe o nā antioxidants i loko o ke koko. Ua hōʻike nā kumuhana i ka maikaʻi o ke kahe koko, ka emi ʻana o ke koko, a me ka piʻi ʻana o nā pae antioxidant ( 1 ).
#2: hiki iā ia ke hoʻomaikaʻi i ke kō koko
Hiki i ka palaoa ʻalemona ke kōkua i ka hoʻoponopono ʻana i ke kō koko. Ua paʻi ka Journal of Nutrition i kahi noiʻi kahi i ʻai ai nā poʻe i ka ʻai o nā ʻalemona, ʻuala, raiki, a i ʻole berena. Ua ʻike nā mea noiʻi ua emi iho ka nui o ke kō koko a me ka insulin ma hope o ka ʻai ʻana i nā ʻalemona, i kōkua i ka hoʻoponopono ʻana i nā pae glucose koko ma hope o ka ʻai ʻana ( 2 ).
# 3: hiki ke kōkua i ka hoʻemi kaumaha
ʻO ka palaoa ʻalemona kahi mea hoʻohui maikaʻi loa i nā meaʻai ketogenic no ka mea hiki ke kōkua iā ʻoe e hoʻemi i ke kaumaha. Ua aʻo ʻia kahi haʻawina i paʻi ʻia e ka International Journal of Obesity and Related Metabolic Disorders i nā hopena o nā ʻalemona a me nā haʻahaʻa paʻakikī i ka poʻe keu.
Ua māhele ʻia ka poʻe i komo i ʻelua pūʻulu: hoʻokahi hui e ʻai ana i ka meaʻai haʻahaʻa-calorie me 85g / XNUMXoz o nā ʻalemona i ka lā, a ʻo ka hui ʻē aʻe e ʻai ana i ka meaʻai haʻahaʻa-calorie a me kā lākou koho ʻana i nā haʻahaʻa paʻakikī.
Ua hōʻike kēia haʻawina i ka hui i ʻai i nā ʻalemona i hōʻike ʻia he 62% ʻoi aku ka nui o ka hoʻohaʻahaʻa kaumaha a me ka 56% ʻoi aʻe ka emi ʻana o ka momona momona i hoʻohālikelike ʻia i ka hui carbohydrate paʻakikī ( 3 ).
Nā pōmaikaʻi o ka hoʻokomo ʻana i ka husk Psyllium
Inā ʻaʻole ʻoe i lohe i ka psyllium husk, mai hopohopo. Hana ʻia ka Psyllium husk mai nā hua o ka mea kanu plantago ovata. Hiki iā ʻoe ke ʻike maʻamau i loko o nā meaʻai keto ma ke ʻano he pani no ka gluten i ka gluten-free recipes a i ʻole no nā hua i loko o nā meaʻai vegan. ʻO kēia ka mea i mea hoʻohui kūpono no ka poʻe me ka maʻi ʻai. He kumu maikaʻi loa ia o ka fiber meaʻai, no laila e hoʻohui i kāu smoothie kakahiaka a i ʻole chia pudding no ka fiber keu.
ʻO ka Psyllium kahi prebiotic, ka meaʻai e pono ai nā probiotics e ulu a ulu i kou ʻōpū. Mālama pū ia i ka hana maʻalahi o kāu ʻili, e lilo ia i mea hoʻohui maikaʻi no ka poʻe me ka maʻi IBS a i ʻole Crohn's maʻi ( 4 ).
Nā pōmaikaʻi o ka ʻai ʻana i nā momona olakino
ʻAʻohe mea i haʻi ʻia iā ʻoe, he mea olakino ka momona o kēlā me kēia meaʻai, a ʻae, ʻo ia pū kekahi ʻO nā momona momona. Me nā hua manu, ka mozzarella paʻi ʻia, a me ka tiihi kirīmi i hoʻokomo ʻia i loko o kēia pāpaʻi, pono ʻoe e loaʻa i kāu ʻāpana o nā momona olakino me hoʻokahi wale nō kalama o ka nui o nā haʻahaʻa.
ʻOiai ua ʻōlelo ka ʻikepili meaʻai mai nā makahiki 1970 he maikaʻi ʻole nā momona momona, ua hōʻike ʻia nā haʻawina hou ʻaʻole nā momona ka mea hewa maoli ( 5 ). He ʻai momona momona ʻO ia ka mea e hiki ai iā ʻoe ke komo i ke ketosis, me ka hoʻohana ʻana i nā ketones no ka ikehu ma mua o ka glucose.
ʻO ka mea ʻoiaʻiʻo, ʻo kahi lula maikaʻi o ka manamana lima ʻo ia ka 60% o kāu mau calorie (Percent Daily Values) e hele mai mai ka momona, aʻo 35% o kāu mau calorie e hele mai mai ka protein a noho ma ketosis.
E hoʻomākaukau no ka pō pizza kalapona haʻahaʻa
ʻO wai ka mea i manaʻo e hiki iā ʻoe ke leʻaleʻa i ka pizza ʻono e like me kāu pizza punahele i kou wā kamaliʻi me ka ʻole o nā ʻōpala hana?
E ʻōwili i ka paila palaoa ma ka pepa bakena a e hoʻomoʻa a hiki i ka ʻeleʻele gula. Ma hope o ka hoʻomoʻa ʻana o ka paila pizza, e hopu i kāu mea hoʻopiha pizza punahele.
Hoʻopili ʻia ka papa ʻaina mua me ke ketchup, pepperoni, a me nā ʻāpana pepa ʻulaʻula, akā e ʻoluʻolu e koho i nā mea keto āu e makemake ai. E hoʻomanaʻo wale ʻo ia kahi meaʻai haʻahaʻa carb. E poina i ka pineapple carb kiʻekiʻe a paʻa me ka ʻiʻo a me nā mea kanu.
E hauʻoli i ka pō o ka pāʻina Italia me ka manaʻo hewa ʻole. ʻO kēia kekahi o nā pizzas haʻahaʻa haʻahaʻa maikaʻi loa āu e loaʻa ai.
Haʻahaʻa Carb Keto Fathead Pizza
ʻAʻole paʻakikī loa ka hahai ʻana i ka ʻai keto a i ʻole ka ʻai kaʻa haʻahaʻa i ka wā e ʻai ai ʻoe i kēia pizza ʻono, me 3.3g wale nō o nā kaʻa.
- Ka Hoʻomoe: 10 minutos.
- Ka manawa e kuke ai: 20 minutos.
- Huina manawa: 30 minutos.
- Nā Hana Hana: 8.
- Kāleka: Kumukūʻai.
- Lumi kuke: Neapolitan.
Nā meaʻai
No ka lehulehu.
- 2 kīʻaha mozzarella cheese.
- 3 punetēpē cream cheese, palupalu.
- 1 hua manu.
- 3/4 kīʻaha o ka palaoa ʻalemona.
- 2 teaspoon o ka psyllium husk.
- 1 punetune mea ʻala Italia.
- 1/2 ka paʻakai ka paʻakai.
No ka mea kālaki.
- 1/3 kīʻaha kīʻaha kōmato me ka paʻakai ʻole.
- 1/16 ka paʻakai ka paʻakai.
- 1/8 teaspoon ʻulaʻula ʻula.
- 1/4 teaspoon ka mea ʻala Italia.
- 1/8 teaspoon o ka pepaʻeleʻele.
No ka uhi ʻana.
- 12 ʻāpana pepperoni.
- 3/4 kīʻaha mozzarella.
Nā kuhikuhi
- E hoʻomaʻamaʻa mua i ka umu i 205º C / 400º F a kau i kahi pepa bakena me ka pepa momona.
- I loko o kahi kīʻaha palekana microwave, hoʻoheheʻe i ka mozzarella i 30 mau kekona a hiki i ka hoʻoheheʻe ʻana, e hoʻouluulu e pale i ke ahi.
- I loko o ke kīʻaha o ka cheese mozzarella i hoʻoheheʻeʻia, e hoʻohui i nā meaʻai a pau no ka palaoa a kāwiliʻia me kou mau lima a hiki i ka huiʻana. E ʻōwili i ka palaoa i loko o ka poepoe a palahalaha i loko o ka pōʻai ¼ ʻīniha ma kahi pepa bakena i hoʻomākaukau ʻia.
- E hoʻomoʻa no 10 mau minuke, e wehe i ka umu, e hoʻohuli a hoʻomoʻa no 2 mau minuke.
- ʻOiai e hoʻomoʻa ʻia ka paila palaoa, e lawe i kahi kīʻaha liʻiliʻi a hui pū i ka ʻuala ʻōmato me ka paʻakai, nā ʻulaʻula ʻulaʻula, nā mea ʻala Italia, a me ka pepa ʻeleʻele.
- Wehe i ka palaoa mai ka umu a ma luna me ka ʻuala, ka cheese, a me ka pepperoni.
- E hoʻihoʻi i ka pizza i ka umu a hoʻomoʻa no 5-7 mau minuke.
- Wehe ʻia mai ka umu, hoʻomaha no 5-10 mau minuke, ʻoki, lawelawe a hauʻoli.
Nutrition
- Nui ʻāpana: 1 lawelawe
- Kālā: 202.
- Nā momona: 14 g.
- Kālika 5,2 g (3,3 g upena).
- Kumuʻiʻo: 15,1 g.
Hoʻopiliʻia nā Palabras: keto fathead pizza.