ʻO wai ka mea i ʻōlelo e kaupalena ʻia ka ʻai ketogenic?
Hiki iā ʻoe ke leʻaleʻa i nā mea ʻono haʻahaʻa haʻahaʻa i ka wā o ka ʻai ketogenic. Ponoʻoe e hoʻololi i kekahi mau meaʻai.
Aia ma lalo o ʻewalu kalama o kēia meaʻai cheesecake kaʻa haʻahaʻa ʻupena kalapona i kēlā me kēia lawelawe, e mālama iā ʻoe i loko ketosis. Eia kekahi, ua hoʻopiha ʻia me nā mea momona momona āu (a me kou kino) e makemake ai. ʻO ka mea ʻono ʻole calorie, nā hua manu, a me ka waiu holoʻokoʻa e hana i kēia mea ʻai haʻahaʻa-carb, gluten-free, a me ka hala ʻole. Hoʻokomo ʻia i loko o kahi ʻōpala palaoa ʻalemona gula, ʻoiaʻiʻo ʻo ia ka keke keto maikaʻi loa āu i loaʻa ai.
He kūpono keto cheesecake no kēlā mau manawa ke makemake nei ʻoe i kahi meaʻai akā makemake ʻoe e haʻahaʻa i kāu helu kaʻa. E ʻike wale i nā ʻike meaʻai - ʻoi aku ka nui o kēlā me kēia ʻāpana ma mua o 12 grams o ka protein a me 49 grams o ka momona a pau. Me ka ʻole o ka pono o nā hāmeʻa kīhini nui (ʻo ka mea hui lima wale nō kāu e pono ai), kahi manawa hoʻomākaukau wikiwiki, a me ka manawa holoʻokoʻa o hoʻokahi hola wale nō i ka umu, ʻo ka nīnau maoli: no ke aha ʻoe makemake ʻole e hana i kēia keke mai keto cheese?
E hoʻomau i ka heluhelu ʻana ma waho aʻe o ka papa ʻaina e aʻo hou e pili ana i nā pono olakino o kēia cheesecake!
Kīkeke Keto Keto Haʻahaʻa
Inā ʻoe e ʻimi nei i kahi mea ʻai meaʻai haʻahaʻa, ua loaʻa i kēia meaʻai keto cheesecake he 8 kalama o ka ʻupena ʻupena no kēlā me kēia lawelawe (me ka hoʻopiha ʻia me nā momona olakino).
- Ka Hoʻomoe: NUMNUMX minuke
- Ka manawa kuke: 2 mau hola a me 20 mau minuke
- Huina manawa: 2 hola 35 minuke
- Nā Hana Hana: 12 mau ʻāpana
- Kāleka: ʻO Dessert
- Lumi kuke: ʻAmelika
Nā meaʻai
- 4 punetune o ka pata (palaoa)
- 1 1/2 kīʻaha palaoa ʻalemona (masa)
- 1/4 kīʻaha monk fruit sweetener (masa), a i ʻole erythritol inā ʻaʻole ʻoe e ʻike i ka hua mōneka
- 680g kirīmi cheese, palupalu (piha)
- 1 kīʻaha monk fruit sweetener (hoʻopiha)
- 3 hua nui (hoʻopiha)
- 1/4 kīʻaha hoʻomaʻamaʻa kaumaha (hoʻopiha)
- 3/4 teaspoon maʻemaʻe vanilla extract (hoʻopiha)
- 1/3 kīʻaha raspberry maloʻo
- 2 punetune kaʻaila hoʻopaʻapaʻa kaumaha (ke koho ʻana i ka raspberry cream sauce)
Nā kuhikuhi
- E puhi mua i ka umu i 175 degere C.
- E hoʻoheheʻe i ka pata i loko o ka microwave.
- I loko o kahi kīʻaha liʻiliʻi, e hoʻohui i nā mea ʻai a pau a, me ka hoʻohana ʻana i kou mau lima, e hui a hui maikaʻi.
- E kaomi i ka paila palaoa i loko o ka lalo o kahi pā 9-inihi hiki ke wehe.
- E hoʻomoʻa i ka paila no 8 mau minuke.
- Wehe i ka paila palaoa mai ka umu a e hoemi i ka wela o ka umu i 160 degrees C.
- E hoʻohui i nā mea hoʻopihapiha i kahi kīʻaha hui nui a, me kahi hui lima, e hui a hui maikaʻi.
- E puhi i ka 160 degrees C no 1 hola, 10 mau minuke.
- Ma hope o ka pau ʻana o ka manawa kuke, e hoʻopau i ka umu, e wehe i ka puka umu 1 ʻīniha, a e hoʻomoʻa mālie ka cheesecake i ka umu no 1 hola.
- Wehe i ka cheesecake mai ka umu, uhi ʻia me ka alumini alumini a hoʻomaha i loko o ka friji no 4 mau hola ma mua o ka lawelawe ʻana.
- No ka Raspberry Cream Sauce i koho ʻia, e hoʻomoʻa i nā raspberry maloʻo a wela, ma kahi o 45 kekona. E hoʻohui i nā raspberries a me ka ʻaila kaumaha i ka blender a hui pū a maʻemaʻe. E ninini i ka cheesecake ma mua o ka lawelawe ʻana.
Nutrition
- Nui ʻāpana: 1 ʻāpana
- Kālā: 517
- Nā momona: 49 G
- ʻAi-kaloli: 28,8 g (Nā kalapona ʻupena: 7,5 g)
- Kumuʻiʻo: 12,2 G
Hoʻopiliʻia nā Palabras: keke keto
Pōmaikaʻi hua mōneka
He mea ʻai ketogenic? ʻAʻole anei he oxymoron?
Kūlike ʻole i ka manaʻo kaulana, hiki ke ʻai ʻia nā mea ʻai momona haʻahaʻa. ʻAʻole pono ʻoe e hoʻohana i ka palaoa keʻokeʻo a i ʻole granulated sugar no kāna hoʻomākaukau ʻana.
'O ka ho'ohana'ana hua mōneka ʻono ka ʻono o kēia meaʻai kaʻa haʻahaʻa, me ka ʻole o nā calorie i hoʻohui ʻia a i ʻole nā koi koko koko i kumu. ʻO ia hoʻi ka mea e hāʻawi ai i kēia mea ʻono (me ke kōkua liʻiliʻi mai ka ʻaila kaumaha a me ka extract vanilla).
ʻO ka hua mōneka mai ka Hikina Hema ʻo Asia a ua hoʻohana ʻia ma ke ʻano he lapaʻau no ka ʻai ʻana a me ke anu maʻamau no nā kenekulia. I kēia mau lā, ua hoʻohana ʻia i mea ʻono i nā meaʻai a me nā mea inu. Aia ma waena o 150 a me 200 mau manawa ʻoi aku ka ʻono o ka extract (wai) o ka hua mōneka ma mua o ke kō maʻamau.
ʻAʻole calorie ka hua Monk, ʻoiai ʻoi aku ka ʻono ma mua o ke kō keʻokeʻo. No ka mea ʻaʻole pili ia i ke kiʻekiʻe o ke kō koko, maikaʻi loa ia pani hakahaka no ka poʻe me ka maʻi maʻi diabetes, a me ka poʻe e ʻimi nei e lilo i ke kaumaha a i ʻole e hahai i ka ʻai haʻahaʻa-carb.
Nā pōmaikaʻi o ka palaoa ʻalemona
ʻO ka palaoa almond he gluten-free, haʻahaʻa-carb, a paʻa me nā pōmaikaʻi olakino kupaianaha (ʻoi aʻe ma kēlā i kekona).
E loaʻa iā ʻoe ka palaoa ʻalemona i hoʻohana pinepine ʻia i nā ʻano keto ma kēia pūnaewele, mai nā kuki keto i luna Waffles no ka desayuno (Keto waffles? MMM!!!). Inā ʻaʻole hiki iā ʻoe ke loaʻa i ka palaoa ʻalemona ma kāu hale kūʻai, e kūʻai wale i nā ʻalemona a wili iā lākou i loko o ka mīkini meaʻai a hiki i kahi ʻano maikaʻi.
# 1: hoʻomaikaʻi i ka pae koko koko
ʻAʻole hoʻonui ka palaoa ʻalemona i ke kō koko, no laila maikaʻi ʻokoʻa i ka palaoa keʻokeʻoʻAʻole paha ʻoe ma ka calorie haʻahaʻa a i ʻole ka ʻai ketogenic. Ua paʻi ka Journal of Nutrition i kahi noiʻi e hōʻike ana i nā hopena maikaʻi o nā ʻalemona ma nā pae glucose ma hope o ka ʻai. Ua hōʻike ʻia ka haʻawina e hoʻohaʻahaʻa maoli nā ʻalemona i ke kiʻekiʻe o ka glucose koko o ka poʻe olakino ma hope o ka ʻai ʻana, me kā lākou pae insulin a me nā pōʻino oxidative. Ua ʻai ka hui hoʻomalu i nā ʻalemona, ka ʻuala, ka laiki a i ʻole ka berena. ʻO ka poʻe i komo i ka ʻai ʻana i nā ʻalemona, ʻoi aku ka haʻahaʻa haʻahaʻa ma mua o nā hui ʻē aʻe ( 1 ).
# 2: hoʻomaikaʻi i ka ikehu
ʻOiai ʻoi aku ka liʻiliʻi o ka pāpaʻa ʻalemona i ka hoʻohālikelike ʻia me nā palaoa ʻē aʻe, ua hoʻopiha ʻia me nā pono meaʻai, e like me momona momona, nā huaora a me nā minelala e lilo ia i kumu kūpono no ka ikehu. Loaʻa iā ia he 6% o kāu helu pākēneka o kēlā me kēia lā no ka hao ( 2 ).
He waiwai ka palaoa ʻalemona i ka riboflavin, manganese, a me ke keleawe. ʻO Riboflavin (bitamina B2) kahi mea nui i ka hana ikehu, ka ulu ʻana a me ka hana o nā cell, a me ka hoʻomohala ʻana o nā ʻulaʻula koko ( 3 ).
# 3: hoʻomaikaʻi i ke olakino naʻau
Ua paʻi ka Aston University School of Life and Health Science i kahi haʻawina e hōʻike ana i ka hopena o ka ʻai ʻana i ka ʻalemona ma ke koko koko o nā mea komo. ʻAʻole wale i loaʻa i kēlā me kēia kanaka ka piʻi nui o ka nui o nā antioxidants i loaʻa i loko o ko lākou kahe koko, akā ua emi pū lākou i ke koko holoʻokoʻa ( 4 ). ʻO kēia mau mea a pau he mea nui aʻe ma mua o ke ola o ka naʻau a me ka hōʻemi ʻana i ka pilikia o ka maʻi puʻuwai (ke kumu nui o ka make ma ka ʻāina).
Ke koho ʻana i nā huahana waiu kiʻekiʻe
Ua maikaʻi e ʻai i nā huahana waiū ma ka ʻai ketogenic? ʻAe, me ka hoʻopaʻa ʻana: pono ʻoe e ʻeli pono iā lākou. ʻO ka poʻe i ʻae ʻole i ka lactose a i ʻole e ʻeha ʻia ka ʻōpū ma muli o ka waiu waiu, ʻoi aku ka maikaʻi o ka pale ʻana iā ia.
ʻOiai ua maʻa paha ʻoe i ka ʻike ʻana i nā meaʻai cheesecake e kāhea ana i ka cheese cream a i ʻole ka ʻaila ʻawaʻawa, hoʻohana kēia hoʻopiha cheesecake i ka pata a me ka ʻaila hoʻopaʻapaʻa kaumaha. Ke koho ʻana i kāu mau meaʻai, e hōʻoia e koho i nā huahana kiʻekiʻe. E koho i nā huahana waiu i hānai ʻia i ka mauʻu ke hiki.
ʻOi aku ka nui o nā ʻakika momona omega-3 a me CLA (conjugated linoleic acid). He mea nui kēia mau meaʻai ʻelua no ka hoʻohaʻahaʻa ʻana i ka mumū, ka hoʻoikaika ʻana i ke kaumaha o ke kaumaha, a me ka hoʻonui ʻana i ka ikaika o ka ʻiʻo. Inā he pilikia ke kumu kūʻai, e hoʻāʻo e kūʻai i kāu huahana ma ka pūnaewele ma Amazon ma mua o ka hale kūʻai meaʻai olakino.
ʻO ka mea pōmaikaʻi, ʻelua mau koho waiu i loko o kēia meaʻai. he aha kā mākou e paipai ai. ʻAʻole mākou e paipai i nā huahana i hoʻemi ʻia a i ʻole nā mea momona ʻole (ʻo ia ka mea maʻamau i hoʻouka ʻia me nā carbohydrates). Paipai mākou i nā koho piha, kahi i koho maikaʻi ʻia ka pata a me ka ʻaila whipped. Loaʻa i kēia mau mea ʻelua ʻaʻohe kaʻaleʻa a hoʻopiha ʻia me nā momona holoholona maikaʻi. ʻO ka pāpaʻi wale nō he 12 kalama o ka momona a pau i kēlā me kēia lawelawe, e kōkua iā ʻoe e mālama i ke ketosis.
Ke koho ʻana i nā hua ketogenic
Inā heluhelu ʻoe i kēia ʻano meaʻai a manaʻo ʻoe e hoʻolele i ka ʻuala, e hana mākou i kahi loiloi wikiwiki. o ka hua ketogenic.
Hana ʻia ka ʻuala i hoʻoheheʻe ʻia ma ka cheesecake mai nā raspberry. ʻOiai ʻaʻole ʻae ʻia ka huaʻai ma ka ʻai ketogenic ma muli o kona kiʻekiʻe o ka ʻakika, ʻoi aku ka maikaʻi o ka ʻai ʻana i ka berry.
Hoʻopiha ʻia nā hua me nā antioxidants, waiwai i ka fiber dietary, a haʻahaʻa i ke kō ma mua o nā huaʻai ʻē aʻe. Wahi a MyFitnessPal, loaʻa i nā raspberries he 15 grams o ka nui o nā carbohydrates, akā ma muli o ke kiʻekiʻe o ke kiʻekiʻe o ka fiber dietary, loaʻa iā lākou he 7 grams wale nō o ka ʻupena carbohydrates. Loaʻa iā lākou he 64 calories wale nō i kēlā me kēia lawelawe.
ʻO kekahi mau huaʻai i kiʻekiʻe i ke kō (e like me ka mango a i ʻole ka melika) ʻehā mau manawa i ka nui o ke kō āu e loaʻa ai i nā hua. Eia hou, pono e ʻai wale ʻia nā huaʻai ma ka ʻai ketogenic. Akā inā ʻoe e hoʻomāhuahua i ka mea ʻai keto, hiki iā ʻoe ke hana i ka hapa nui o ia mau mea.
Kīkeke Keto Keto Haʻahaʻa
Ma waho aʻe o ka haʻahaʻa haʻahaʻa a me ka ketogenic, ʻo kēia meaʻai keto cheesecake e hoʻomaikaʻi i kou olakino ma nā ʻano like ʻole. I ka manawa aʻe ʻaʻole ʻoe ʻike i ka mea ʻai hoʻopiha piha i kūpono i kāu mau pahuhopu olakino, e hoʻāʻo i kēia meaʻai.
He mea paʻakikī kēia keke keto ʻono i kāu ʻoihana a i ʻole ka hui ʻohana. ʻAʻole wale ka ʻono ʻono loa, maʻalahi loa ka hana ʻana. ʻO ka Raspberry Cream Sauce i hoʻoheheʻe ʻia ma luna he mea ʻono a haʻahaʻa i hoʻohui ʻia e hōʻoluʻolu i ka poʻe a pau e leʻaleʻa i kahi ʻāpana.