I kou hoʻomaka ʻana i ka ʻai ketogenic, makemake paha ʻoe e pale i ka hele ʻana ma ka hale kūʻai meaʻai. ʻOno loa nā meaʻai ʻono a me ka ʻuʻuku e like me nā pretzels, nā ʻuala, a me nā cereals akā ua hoʻopiha ʻia me nā ʻakika a nele i ka momona, ka protein, a i ʻole ka fiber.
Inā makemake ʻoe i kekahi o ia mau mea ʻai no ka manawa lōʻihi, ua laki ʻoe. Aia ma luna o 25 grams o ka momona a me 5 grams o ka protein i loko o kēia mau pahū kalapala haʻahaʻa. Ua piha lākou i ka fiber meaʻai a loaʻa ʻole nā kalapona ʻupena.
He mea ma'alahi ka hana 'ana i kēia mea 'ehā. ʻAʻole pono ʻoe i nā mea kuke ʻē aʻe, he pepa bakena wale nō (a i ʻole he pepa kuki), he pine ʻōwili, a me ka pepa momona. A no ka hopena maikaʻi loa, eia kekahi manaʻo kōkua: E hoʻohana i ka ʻoki pizza e ʻoki i nā kuki ma ke ʻano mānoanoa ma mua o ka waiho ʻana i ka umu. Hāʻawi kēia iā ʻoe i ke ʻano huinahā kūpono āu e ʻimi nei.
E hoʻokaʻawale i 25 mau minuke no ka manawa hoʻomākaukau, no ka mea, pono e hoʻonohonoho ʻia nā meaʻai ma mua o ka kuke ʻana. ʻO ka manawa kuke he 45 mau minuke e loaʻa i kahi kuki gula maikaʻi loa. Pono e hoʻomākaukau ʻia nā pahū kaʻa haʻahaʻa i loko o 70 mau minuke. ʻAʻole ia he manawa lōʻihi no ka uku nui e loaʻa iā ʻoe ke hoʻāʻo iā lākou.
ʻO nā pahū liʻiliʻi liʻiliʻi
Makemake ʻoe i nā ʻai paʻakai ma kāu ʻai ketogenic? E ʻai i kekahi o kēia mau mea ʻehā haʻahaʻa haʻahaʻa ʻono ʻono i ka wā e noho ana i ke ketosis. He aha hou kāu e nīnau ai?
- Ka Hoʻomoe: 25 minutos.
- Ka manawa kuke: 45 minutos.
- Huina manawa: 1 hola 10 minuke.
- Nā Hana Hana: 3 mau lawelawe.
- Kāleka: Nā mea hoʻomaka
- Lumi kuke: ʻAmelika.
Nā meaʻai
- 1 kīʻaha o ka palaoa flaxseed.
- 3 punetune o ka ʻaila ʻoliva.
- 1/4 kīʻaha o ka apple cider vinegar.
- 1 - 2 punetune wai.
- 1/2 teaspoon o ka paʻakai kai.
Nā kuhikuhi
- I loko o kahi pola e hui i nā meaʻai a pau. Hoʻohui a hui maikaʻi. E noho ka hui no 20 mau minuke.
- E hoʻomaʻamaʻa mua i ka umu i 160º C / 320º F a i ʻole ma ka bake convection ma 150º C / 300º F.
- Me kahi spatula, e hoʻololi i ka hui ʻana o ka flaxseed i kahi ʻāpana o ka pepa momona.
- E uhi me ka lua a palahalaha.
- E ho'ohana i ka pine wili e ho'omau i ka palahalaha a hiki i ka loa'a 'ana o ka huinaha a i 'ole ke kinona ma kahi o 20 x 20 iniha / 8 x 8 knm.
- Wehe i ka ʻaoʻao luna o ka pepa pepa a hoʻololi i ka ʻaoʻao lalo me ka palaoa i kahi pepa bakena.
- E kau i ka pā i loko o ka umu a e hoʻomoʻa i nā minuke 40-45 a hiki i ka hoʻonohonoho ʻana o ke kikowaena. Ke pā ʻoe iā ia, pono ke manaʻo paʻa.
- Wehe ʻia mai ka umu a e hoʻomaloʻo i ka mahana wela.
- E kau i ka pepa pepa me ka paila kuki ma ka papa ʻoki a me ka pahi kīhini nui a i ʻole ka ʻoki pizza, e ʻoki ʻia i loko o nā ʻāpana e loaʻa nā ʻano i makemake ʻia ma nā kuki.
Nutrition
- Nui ʻāpana: 1/3 o ka nui o nā kuki.
- Kālā: 322.
- Momona: 25,7.
- ʻAi-kaloli: 10,9.
- Kapua: 10.1.
- Pūnaewele: 6,9.
Hoʻopiliʻia nā Palabras: pahū keto flaxseed.
He aha ka palaoa flaxseed a no ke aha e kuke ai me ia?
No ke olonā mai ka hua olonā, kekahi o nā mea kanu fiber kahiko loa o ka honua. ʻAi huaʻala, i loko o nā ʻanoʻano flax lepo, hoʻohana mau ʻia i ka palaoa haʻahaʻa a i ʻole gluten-free ma ke ʻano he pani no ka palaoa maʻamau.
Nā pōmaikaʻi o ka kuke ʻana me ka palaoa flaxseed
ʻO ka hoʻololi ʻana i kāu palaoa keʻokeʻo kiʻekiʻe-carb no kahi koho haʻahaʻa haʻahaʻa, e like me ka palaoa flaxseed, he ala maikaʻi loa ia e leʻaleʻa ai i kāu ʻai punahele me ka mālama ʻana i kāu helu kaʻa. Hiki iā ʻoe ke loaʻa ma ka hapa nui o nā hale kūʻai meaʻai olakino a i ʻole ma Amazon.
Ma muli o kona ʻono lepo a me kona ʻano momona, hana maikaʻi ka palaoa flaxseed i nā pretzels a me nā ʻōpala pizza. He maikaʻi nō hoʻi pani no ka oatmealNo ka hana ʻana i kīʻaha no ka ʻaina kakahiaka i ke kakahiaka a i ʻole ka hana ʻana i kahi meaʻai ʻai ʻole. ʻO ka hope, inā loaʻa iā ʻoe ka maʻi niu a i ʻole nati, he mea ʻokoʻa ia i ka palaoa ʻalemona a i ʻole ka palaoa niu no ka kuke ʻana me ka ʻole o ka palaoa.
Nā pōmaikaʻi o ke komo ʻana i ka ketosis
ʻO nā nati a me nā ʻanoʻano e like me ke olonā, ʻoi aku ka nui o ka momona a haʻahaʻa i ka ʻupena ʻupena. No laila, ʻAʻole maikaʻi ke ʻai iā lākou ma kahi ʻai ketogenic.
I ka ʻai ketogenic, Pono ka momona e hana ma kahi o ʻekolu hapahā o kāu mau helu pākēneka calorie i kēlā me kēia lā. ʻO ka haʻihaʻi ʻana o kāu macronutrient e like me kēia: 5-10% carbohydrates, 20-25% protein, a me 70-80% momona. Eia nō naʻe, ʻo nā pahūpahū hiki iā ʻoe ke kūʻai aku ma ka hale kūʻai nui e hāʻawi iā ʻoe i kahi ʻē aʻe (kiʻekiʻe ka momona a me ka momona haʻahaʻa).
ʻAʻole like nā kalapona a pau. ʻElua ʻano o ka carbohydrate: ka hopena a me ka hopena ʻole. ʻO nā kalapona hopena, e like me kāu Ritz Cheese Crackers aloha, e ʻeli koke i loko o kou kahawai koko a hoʻonui i kou pae glucose koko. Hoʻopili mālie ʻia nā ʻāpalapala ʻaʻohe hopena, e ʻae i ka ikehu hoʻomau.
Nā pono olakino o nā hua flax
Hoʻopiha ʻia nā hua flax me nā waikawa momona omega-3 maikaʻi, e kōkua iā ʻoe e komo wikiwiki i ke ketosis. Eia naʻe, hoʻokahi wale nō nānā ʻana i kāna ʻike meaʻai e haʻi iā ʻoe ʻo ia kekahi o nā pono olakino he nui i loaʻa i nā hua flax. Hoʻopiha ʻia lākou me nā huaora a me nā minela e like me ka calcium, magnesium, a me ka phosphorus. Loaʻa iā lākou nā antioxidants olakino a me ka nui o ka fiber dietary. No laila, kaulana nā hua flax ʻaʻole wale i ka meaʻai ketogenic, akā nā meaʻai haʻahaʻa haʻahaʻa a me nā calorie haʻahaʻa.
Eia ka mea e ʻai ai ka flax.
Loaʻa i ka flax nā lignans a me ALA
ʻElua mau mea hoʻohui e hoʻokaʻawale i ka flaxseed:
- I KA: ʻO ka ALA he ʻakika momona koʻikoʻi koʻikoʻi, ʻo ia hoʻi ʻaʻole hiki i ke kino ke hana iā ia iho ( 1 ).
- Lignans: ʻO Lignans nā pūhui i loaʻa i loko o nā mea kanu e hana ma ke ʻano he antioxidants. ʻOi aku ka nui o nā lignan ma mua o nā mea kanu ʻē aʻe o ka honua. ʻO ka ʻoiaʻiʻo, loaʻa iā ia he 800 mau lignans ma mua o nā kumulāʻau sesame, ʻo ka lua kumu maikaʻi loa o nā lignans ( 2 ).
Ua ʻike ʻia ʻo ALA e pōmaikaʻi i kekahi mau kūlana olakino, e like me ka maʻi cardiovascular, hypertension, atherosclerosis, diabetes, cancer, arthritis, osteoporosis, autoimmune and neurological disorders ( 3 ).
Ua hōʻike ʻia nā lignans, ʻoi aku ka poʻe mai ka hua flax, e hōʻemi i ka ulu ʻana o nā maʻi maʻi ʻaʻai, ʻoi aku ka nui o ka umauma, endometrial a me ka prostate cancer ( 4 ).
ʻO ka hui pū ʻana o ALA a me nā lignans i loko o ka flaxseed hiki ke kōkua i ka hoʻomaikaʻi ʻana i ke olakino naʻau. Loaʻa i nā pūhui ʻelua nā waiwai anti-inflammatory e hiki ke pale i ka hoʻomaka ʻana o nā maʻi cardiovascular ( 5 ) ( 6 ). Ua hōʻike ʻia kahi meaʻai momona i ka ALA e pale i ke kūkulu ʻia ʻana o nā pā i loko o nā aʻa, hiki ke hōʻemi i ka manawa o ka hōʻeha puʻuwai a i ʻole ka hahau ʻana ( 7 ). Ua hōʻike ʻia kekahi mau haʻawina e hiki i ka hua flax ke kōkua i ka hoʻohaʻahaʻa i ke koko, he hōʻailona ia o ka maʻi cardiovascular a me nā maʻi ʻē aʻe ( 8 ).
ʻO ka flax kahi kumu maikaʻi o ka fiber meaʻai
ʻO ka ʻai flaxseed he waiwai nui hoʻi i ka fiber soluble a insoluble. Inā ʻoe e noʻonoʻo i ka ʻike meaʻai ma lalo nei, e hopohopo paha ʻoe i ka 8 grams o ka nui o nā carbohydrates. Eia nō naʻe, ʻo 95% o lākou e hele mai mai ka fiber, ka hopena i ka ʻupena ʻupena ʻole i kēlā me kēia lawelawe.
E hoʻomanaʻo i ka hopena e pili ana i nā carbs non-impact i kūkākūkā mua ʻia? ʻO ka fiber ka mea hoʻokaʻawale i waena o nā mea ʻelua. Akā naʻe, ʻaʻole ʻo ia wale nō ka pōmaikaʻi olakino. Kōkua ʻo Fiber iā ʻoe:
- Hoʻoponopono i ka pae koko a me ka cholesterol.
- Hoʻoikaika i ke olakino digestive.
- E mālama i ke olakino o ka ʻōpū.
- E hoʻemi i ka pilikia o ka maʻi diabetes, ka hahau ʻana, a me ka maʻi puʻuwai.
- E mālama i kahi kaupaona olakino.
E ʻoliʻoli i kēia mau pāpaʻi kaʻa haʻahaʻa
Hāʻawi kēia mau kuki kaʻa haʻahaʻa iā ʻoe i ka nahu crunchy maikaʻi a ʻoluʻolu i ka wā e manaʻo ʻia ana ʻoe e ka makemake carb. Hoʻomoʻa ʻia kēia mau kuki me kahi paʻakai kai wale nō, akā hiki iā ʻoe ke hoʻāʻo me ka hana ʻana i nā mea ʻono like ʻole me ka hoʻohui ʻana i ka hapalua teaspoon o ka pauka kālika a i ʻole ka rosemary.
Hana kēia mau kuki gluten i mea ʻai maikaʻi no ka pāʻina pāʻina a i ʻole ka pō pō. E uhi i kāu kuki e like me kou makemake, a i ʻole e hoʻāʻo i kekahi o kēia mau manaʻo:
- E kāpīpī me ka tiihi kirīmi, a laila luna me ka salmon puhi a me ka dill.
- E hoʻohui i kahi ʻāpana o ka ham serrano a me ka cheese cheddar.
- ʻO luna me kahi punetēpē o ka pesto, a laila kāpīpī me ka Parmesan cheese a me nā ʻoki ʻoki.
- E hoʻopaʻa iā lākou me kahi meaʻai kalapona haʻahaʻa, e like me kēia salakeke moa keto.
Inā he koena, e waiho wale i loko o ka pahu hau. Pono e mālama ʻia nā pahū kaʻa haʻahaʻa no hoʻokahi a ʻelua pule.
Hoʻopiliʻia nā Palabras: pahū keto flaxseed.