Inā ʻoe e hana ana i nā ʻanuʻu mua o kou nohona keto, paʻakikī paha ʻoe e manaʻoʻiʻo i nā mea like keto pancakes, nā brownies palupalu, nā waffles crispy y blueberry pancakes hiki iā lākou ke lilo i ʻāpana o kāu papa ʻai ketogenic mau.
ʻO ka nūhou maikaʻi ʻo ka nui o kāu mau kīʻaha momona momona hiki ke maʻalahi ke hoʻololi ʻia i nā mana keto ma ka hoʻololi ʻana i ʻelua mau meaʻai.
He laʻana maikaʻi loa kēia ʻano ʻano ʻai ketogenic i nā crepe carb kiʻekiʻe kaulana. He mea maʻalahi loa ia (hiki iā ʻoe ke hoʻolilo iā lākou i mea ʻono a ʻono paha), maʻalahi (ʻaʻole e ʻoi aku ma mua o 15 mau minuke), a kūpono no ka ʻaina kakahiaka ʻoiai e ʻai ana i ka meaʻai haʻahaʻa.
E ʻoliʻoli i kahi crepe ʻono me kekahi mau raspberry a me kahi ʻuala o ka pata niu, a i ʻole kahi crepe ʻono i hoʻopiha ʻia me nā hua ʻōpala a ʻai ʻai haʻahaʻa. Hiki ke maʻalahi a maʻalahi paha kāu mau hoʻopihapiha a i ʻole nā toppings e like me kou makemake.
ʻO nā mea nui i loko o kēia mau ketogenic crepe nā:
- Collagen
- ʻAmona palaoa.
- Nā pua.
- ʻO ka vanilla extract.
- Waiū ʻalemona.
ʻOiai he nui loa nā kukama palaoa palaoa kuʻuna nā huaʻaʻa a e huki maʻalahi lākou iā ʻoe i waho o ka ketosis, ʻO kēia mau ketogenic crepes he haʻahaʻa haʻahaʻa, gluten free, a he koho olakino e like me ka hana ʻana me ka palaoa almond. Me ka manawa hoʻomākaukau o 15 mau minuke wale nō, e lilo lākou i mea punahele punahele o kou home.
5 pono olakino o ka palaoa ʻalemona
ʻO ka hoʻohui ʻana i nā crepes ketogenic i kāu hoʻolālā meaʻai ʻaʻole ia wale nō ka leʻaleʻa no kou ʻono, akā maikaʻi nō hoʻi nā meaʻai no kou olakino. E ʻike i nā pono olakino o ka palaoa ʻalemona, ʻo ia ke kumu o kēia mau ketogenic crepes.
# 1. Hiki iā ia ke hoʻomaikaʻi i ke olakino naʻau
He kumu nui nā ʻalemona o nā momona monounsaturated. Hiki i kēia ʻano momona maikaʻi ke kōkua i ke kaulike a mālama i nā pae cholesterol ma o ka mālama ʻana i nā kīʻaha koko e hana maikaʻi loa. Hoʻopiha pū ʻia nā ʻalemona me ka huaora E a me nā antioxidants ʻē aʻe, he mea nui ia no ka hōʻemi ʻana i ke koʻikoʻi oxidative i loko o kāu mau cell ( 1 ) ( 2 ).
# 2. He mea hoʻonui i ka ikehu maoli
ʻO kekahi o nā kumu maikaʻi loa e hoʻokomo i nā ʻalemona i loko o kahi meaʻai ketogenic a i ʻole kekahi ʻano ola olakino no ka mea aia lākou i kahi hui nui o nā macronutrients, nā huaora, a me nā minela. Hiki i ka synergy o kēia mau pūhui ke hāʻawi i kou kino i ka ikehu mau ( 3 ) ( 4 ).
ʻO nā momona maikaʻi i loko o nā nati a me nā palaoa nati e hoʻomau iā ʻoe a māʻona a piha no ka manawa lōʻihi, e kōkua iā ʻoe e hoʻoponopono i ka makemake a pale i ka piʻi ʻana o ke kō koko ( 5 ).
# 3. He waiwai ia i nā meaʻai
Ke koho ʻoe i ka palaoa ʻalemona ma luna o ka palaoa a i ʻole ka palaoa cereal, ke hāʻawi nei ʻoe i kou kino i kahi momona o nā momona olakino. ʻOiai ʻo 100 grams o ka palaoa keʻokeʻo maʻamau he 1 gram wale nō o ka momona, ʻo ka nui like o ka palaoa ʻalemona he 12 grams ( 6 ) ( 7 ).
Aia i loko o kēia pani palaoa cereal nā mineral koʻikoʻi e like me ka magnesium, potassium, a me ka calcium. He mea koʻikoʻi kēia mau meaʻai no ka hoʻokumu ʻana o ka iwi a me ka nui, a kōkua iā ʻoe e mālama i kahi ʻano iwi maikaʻi ( 8 ) ( 9 ) ( 10 ).
Hoʻokahi kīʻaha o ka palaoa ʻalemona e hāʻawi pū i 24 grams o ka protein, 14 grams o ka fiber meaʻai, a me 10 grams wale nō o nā kalapona ʻupena ( 11 ).
Hiki i ka # 4 ke pale aku i ke kanesa
Ua hōʻike ʻia nā haʻawina ʻo ka ʻai mau ʻana i nā ʻalemona a me kā lākou mau mea e hiki ai ke kōkua i ka hōʻemi ʻana i ka pilikia o ka hoʻomohala ʻana i kekahi mau ʻano maʻi, e like me ka maʻi maʻi colon.
ʻO kēia ma muli o ka nui o nā antioxidants a me ka fiber i loko o kēia nut, e kōkua ana i ka hakakā ʻana i nā radical manuahi, e hōʻemi ana i ka pōʻino DNA, e hoʻemi ana i ka mumū a me ka hoʻoikaika ʻana i ka ʻōnaehana pale. 12 ) ( 13 ).
# 5. Hiki iā ia ke hoʻoikaika i ka ʻai ʻana maikaʻi.
Wahi a kekahi mau haʻawina, ʻaʻole ʻai ka hapa nui o ka poʻe i ka waiwai i ʻōlelo ʻia i kēlā me kēia lā (25 grams) o ka fiber meaʻai. Ua manaʻo ʻia kēia hemahema micronutrient he "pilikia olakino lehulehu" ( 14 ).
He mea koʻikoʻi ka fiber no ka hana pono o kāu ʻōpū ʻōpū. Kōkua i ka mālama ʻana i kāu microflora i ke kaulike a me ke olakino, a kōkua i ka neʻe ʻana o ka ʻōpū, kōkua i ka ʻōnaehana detoxification kūlohelohe o kou kino ( 15 ).
ʻO ka hoʻohui ʻana i nā ʻalemona a me ka palaoa ʻalemona, ʻelua waiwai i ka fiber, i kāu ʻai he ala maʻalahi a maʻalahi hoʻi e hoʻonui ai i kāu ʻai ʻana i ka fiber meaʻai, e kōkua ana i kou kino e hana i kona kūlana maikaʻi loa.
ʻO nā pancakes Keto a me nā manaʻo ʻaina kakahiaka haʻahaʻa haʻahaʻa
Me ka 1 gram wale o ka ʻupena kalapona no ka nui o ka lawelawe ʻana, pono kēia mau pancakes keto no kāu hoʻolālā ʻai. He ʻono lākou, ʻuʻuku, a ʻaʻole ʻoe e hopohopo e pili ana i ka helu kalapona a i ʻole ke kipaku ʻia mai ka ketosis.
He keto-friendly, nutrient-dens, a e hoʻomāhuahua i kou kino me nā pōmaikaʻi kupaianaha. I ka manawa aʻe e makemake ʻoe i kahi mea leʻaleʻa no ka ʻaina kakahiaka, e hana i kahi pūʻulu o kēia mau keto crepes maʻalahi. Hiki paha iā ʻoe ke manaʻo e loaʻa ana ʻoe i kahi meaʻai ʻono no ka ʻaina kakahiaka.
He mea hou paha ʻoe i ka ʻai keto, hiki ke paʻakikī i kekahi manawa ke ʻimi i ka hoʻoikaika keto i ka kuke ʻana, ʻoi aku hoʻi i ka wā ʻaina kakahiaka. ʻO ka hapa nui o nā puke kuke keto e hilinaʻi nui i nā hua no ka kuke ʻana i kāu ʻai kakahiaka nui, e maʻalahi ai ka luhi ʻana iā lākou me ka wikiwiki.
Inā moeʻuhane ʻoe i nā muffins ʻono, nā pancakes ʻono, a i ʻole nā ʻono ʻoluʻolu o ka toast Farani, e nānā i nā ʻano keto o kēia mau kīʻaha ma lalo nei.
Ke hoʻohana nei kēia mau mea ʻai keto i nā mea ʻokoʻa haʻahaʻa haʻahaʻa a me ke kō ʻole e mālama iā ʻoe i loko o kāu ʻae kaʻa kaʻa i kēlā me kēia lā. ʻOi aku, ʻono loa lākou ʻaʻole ʻoe e poina i nā mana kiʻekiʻe-carb mua āu i ʻai ai.
- Keto fluffy chocolate chip muffins.
- ʻO nā pancakes keto maikaʻi loa ma ka honua.
- Keto cinnamon roll French toast.
ʻO nā ʻano ʻano meaʻai Keto crepes
Inā manaʻo ʻoe he ikaika loa ka stevia a i ʻole nā mea ʻono kūlohelohe ʻē aʻe iā ʻoe, a inā ʻaʻole ʻoe makemake i ko lākou ʻono, e hoʻohui i kahi ʻāpana vanilla keto-friendly no kahi ʻono maʻalahi.
Inā makemake ʻoe e hoʻonui i ka fiber i loko o kēia meaʻai, e hoʻohui iki psyllium husk. Ua hōʻike ʻia kēia pūhui fiber maoli he mea maikaʻi loa i ka mālama ʻana i ka maʻi maʻi type 2 a e kōkua i ka mālama ʻana i kou ʻōpū i ke olakino a me ka hana pono ( 16 ).
No kahi mana waiu ʻole o kēia mau crepes, e hoʻololi i ka pata a i ʻole ka ghee no ka ʻaila niu. Eia kekahi, inā ʻaʻohe āu waiū ʻalemona i loko o kou hale lole, hiki iā ʻoe ke hoʻohana i nā mea ʻē aʻe waiu mea kanu a pehea e hoʻomākaukau maʻalahi ai i ka home.
ʻO ka palaoa ʻalemona keto maikaʻi loa
He mea maʻalahi kēia meaʻai kaʻa haʻahaʻa, ʻaʻohe pilikia no ka ʻaina kakahiaka keto. ʻO kēia mau ʻuala palaoa ʻalemona ʻaʻole palaoa, ʻaʻohe hua manu, a crunchy. Hiki iā lākou ke hāʻawi ʻia me kāu meaʻono a i ʻole nā mea ʻono a i ʻole nā mea hoʻopiha.
- Huina manawa: 15 minutos.
- Nā Hana Hana: 6 pancakes.
Nā meaʻai
- 4 hua nui holoʻokoʻa.
- 1/4 kīʻaha waiu ʻalemona a i ʻole kāu koho ʻana i ka waiū momona ʻole.
- 3/4 kīʻaha palaoa ʻalemona.
- 1 paina paʻakai.
- 1 teaspoon o ka stevia a i ʻole ketogenic sweetener o kāu koho.
- 2 punetune o ka pata a i ʻole ka ghee.
- Ke koho: 1 punetune o collagen a me 3 punetune hou o ka waiu almond a me ka extract vanilla.
Nā kuhikuhi
- E hoʻohui i nā hua a me ka waiū i kahi hui, kīʻaha nui, aiʻole ka mea hui. E kuʻi no 1 mau minuke a hiki i ka māmā a me ka fluffy. E kāpīpī mālie me ka palaoa ʻalemona a me ka paʻakai. Hoʻokaʻawale.
- E hoʻomaʻamaʻa mua i ka pā kīʻaha ʻole a i ʻole pancake a hoʻohui i kahi pata liʻiliʻi, ʻaila niu, a i ʻole ʻāpala nonstick. E kau ma luna o ka wela wela.
- E ninini i 1/4 kīʻaha o ka crepe batter i loko o ka skillet a hoʻoulu mālie a hiki i ka loaʻa ʻana o ke ʻano pōʻai. E hoʻomoʻa no 1-2 mau minuke a hiki i ke gula. E hoʻohuli iā ia me kahi spatula a e kuke no kekahi minuke. ʻO ka nui o ka manawa kuke e pili ana i ka nui a me ka mānoanoa o ka crepe.
- E hana i ka hoʻopiha ʻono me ka ʻaila a me nā hua, a i ʻole e hana i kahi crepe ʻono me ka paʻakai paʻakai, ʻaila ʻawa, hua manu, ʻōmaʻomaʻo, etc.
- E lawelawe a hauʻoli.
Nā memo
No nā crepes wale nō nā ʻike meaʻai a ʻaʻole e noʻonoʻo i ka hoʻopiha a i ʻole nā toppings āu e koho ai.
Nutrition
- Nui ʻāpana: 1 pancake.
- Kālā: 100.
- Nā momona: 8 g.
- ʻAi-kaloli: 3 g.
- Kapua: 2 g.
- Pūnaewele: 5 g.
Hoʻopiliʻia nā Palabras: keto almond flour crepes.