ʻO nā pancakes keto maikaʻi loa ma ka honua

He mau haneli keto pancake recipes. Akā, he kakaikahi wale nō ka mea e hoʻohālike ana i ke ʻano o nā pancakes kahiko.

ʻO kēia maʻamau ʻAmelika ka ʻaina kakahiaka haʻahaʻa haʻahaʻa maikaʻi loa no nā kakahiaka hopena pule palaualelo a i ʻole kahi meaʻai a i ʻole ka lā pule. A ʻoiai hiki i nā pancakes kuʻuna ke waiho iā ʻoe i kahi coma mai ke kō koko, ʻo kēia mau pancakes keto-friendly, sugar-free pancakes e mālama iā ʻoe i ka māʻona no nā hola a ʻono e like me ka mea maoli.

Inā makemake ʻoe i ka pancakes, ʻo ia ka manawa e hopu ai i ka mea hui, ʻoki i nā hua, a hana koke i kēia meaʻai. He ʻono wale kēia mau pancakes a kūpono loa i kāu papaʻai keto.

ʻO nā mea nui i loko o kēia meaʻai pancake haʻahaʻa:

• ʻAmona palaoa.
• Palaoa niu
• ʻO Stevia.

Pehea e hana ai i nā Pancakes Keto-Friendly

Ma ka ʻai ketogenic, pono ʻoe e hoʻopau i nā pancakes kuʻuna no nā kumu ʻelua:

ʻO ka mea mua no ka mea aia lākou i nā palaoa glycemic index kiʻekiʻe. A ʻo ka lua no ka mea ua uhi ʻia lākou i nā syrups kiʻekiʻe a me nā mea maikaʻi ʻē aʻe.

ʻOiai e hana ana ka palaoa keʻokeʻo maʻemaʻe i ka pancake fluffy, ʻoi aku ka nui o nā kalapona i ke kīʻaha hoʻokahi ma mua o 94 mau kalaka ( ¹ ).

A inā ʻoe e hoʻonui i kēlā pūʻulu pancakes me kahi maple syrup a me ka ʻaila huikau, ke hoʻohui nei ʻoe i 20 grams hou i kāu helu kalapona ( ² ) ( ³ ).

Penei ʻoe e ʻoki nui ai i kāu mau kalapona: E hoʻololi i ka palaoa keʻokeʻo me ka palaoa ʻalemona a me ka palaoa niu, a laila e hele i kahi kīʻaha haʻahaʻa.

Nā ʻanuʻu i ka hana ʻana i nā pancakes haʻahaʻa haʻahaʻa maikaʻi loa

He mea ʻai maʻalahi kēia ʻo Coconut Almond Flour Pancakes.

E hoʻomaka, e hōʻiliʻili i nā mea maloʻo, hui palaoa niu, palaoa ʻalemona, ka pauka bakena, a me ka stevia i loko o kekahi pola nui.

E hoʻohui i nā mea pulu, nā hua, a me ka waiū, a hoʻoulu a paʻa nā meaʻai a pau. E uhi i kahi skillet nonstick nui me ka pata a i ʻole ka ʻaila niu a kau ma luna o ka wela wela.

E ninini mālie i ka paila pancake i loko o ka skillet wela a e kuke no 3-5 mau minuke. Ke ʻike ʻia nā ʻōhū ea liʻiliʻi ma luna o nā pancakes, e hoʻohuli iā lākou ma luna. Ke moʻa nā ʻaoʻao ʻelua, mākaukau lākou e lawelawe.

ʻŌlelo aʻoaʻo a me nā mea hoʻopunipuni no kēia mea ʻai Pancake Keto

Eia ke kumu e makemake ai ʻoe i kēia mau pancakes keto: Ua like lākou i ke ʻano me nā "pancake maʻamau."

ʻOiai he ʻono paha nā ʻano mea ʻai paleo a i ʻole keto ʻē aʻe e like me ka hua manu a i ʻole maloʻo a maloʻo paha, ʻo ia ka hopena i ka ʻano ʻono like āu e manaʻo ai mai kahi pancake. Eia nō naʻe, inā e nānā ʻoe i nā ʻike meaʻai, e ʻike ʻoe aia i loko o lākou he 2 grams wale nō o nā kalapona ʻupena i kēlā me kēia lawelawe.

No ka ho'āʻo ʻana i kēia pancakes i mea maikaʻi loa āu i hoʻāʻo ai, keto a ʻaʻole paha, e hoʻāʻo i kēia mau ʻōlelo aʻoaʻo a me nā ʻano ʻano meaʻai.

Nā ʻano ʻano ʻano ʻai: E hāʻawi i kāu Pancakes Haʻahaʻa i kahi paʻi pilikino

Makemake ʻoe e hāʻawi i kēia meaʻai i kahi paʻi kūʻokoʻa? Eia kekahi mau manaʻo e hana ai i kēia meaʻai iā ʻoe iho:

• E lawelawe iā lākou me nā mea āu e makemake ai: Hāʻawi maikaʻi ʻia kēia mau pancakes me ka pata nut, ka pata ʻalemona, a i ʻole kekahi mau huaʻai hou a me ka ʻaila huikau. Hiki iā ʻoe ke hoʻāʻo i ka syrup unsweetened, ka pata i hoʻoheheʻe ʻia, a i ʻole keto cream cheese hau. ʻAiʻi pīkī He ʻono ia, akā e hoʻomanaʻo ʻia aia kekahi mau kumu e ʻoi aku ka maikaʻi o ka hoʻololi ʻana iā ia no nā pata hua ʻē aʻe.
• Hāʻawi iā lākou i ka hoʻonui protein: No kahi hōʻailona o ka protein, e hoʻāʻo e hoʻohui i kahi kīʻaha o ka pauka protein whey.
• E ho'āʻo i nā ʻono like ʻole: E hoʻohui i kekahi mau kulu o ka extract vanilla, e hoʻohui i kekahi mau ʻāpana kokoleka, a i ʻole e hoʻohui i nā blueberries hou i kāu pā pancake.
• E hoʻololi iā lākou i mau waffles: Hiki iā ʻoe ke hoʻohana maʻalahi i kēia ʻano meaʻai e hana ai i nā waffles. E ninini wale i ka paila i loko o ka hao waffle ma kahi o ka kuke ʻana iā lākou i loko o ka pā a i ʻole ka pan pancake.
• E hoʻohui i ka nui o nā momona olakino: E hoʻohui i kekahi mau punetēpuni o ka tīhi kirīmi hoʻoheheʻe ʻia e hana i nā pancakes cheese cream, a i ʻole e hoʻohui i ka hapalua o ka avocado i loko o ka paila no kahi ʻano ʻono hou.
• E hoʻonanea iā lākou: No ka hana ʻana i kahi pancake ʻono, hiki iā ʻoe ke hoʻopau i ka mea ʻono kalapona haʻahaʻa.

NĀ nīnau nīnau nīnau nīnau nīnau nīnau nīnau nīnau nīnau nīnau nīnau no nā Panekeke Haʻahaʻa

Inā ʻo kēia kou manawa mua e hana ai i nā pancakes keto, he mau nīnau kāu. E hahai i kēia mau ʻōlelo aʻoaʻo e hōʻoia i ka holomua o kāu hana pancake.

• Hiki ke hana ʻia kēia mau pancakes i ka waiu ʻole? Ae. No ka waiu ʻole, hoʻohana waiū niu o waiū ʻalemona ma kahi o ka waiu waiu a i ʻole ka ʻaila kaumaha a me ka ʻaila niu ma kahi o ka pata.
• ʻEhia pancakes e hana i kēia meaʻai? Hana ʻia kēia meaʻai i hoʻokahi kakini pancakes, ma kahi o 7,5 iniha / 3 cm ke anawaena.
• Hiki ke hoʻohana ʻia nā hua keʻokeʻo ma kahi o nā hua holoʻokoʻa i kēia meaʻai? No nā pancakes maikaʻi loa, ʻaʻole ʻōlelo ʻia ka hoʻohana ʻana i nā hua keʻokeʻo wale nō no ka mea e hōʻemi ia i ka momona o ka meaʻai a hoʻopilikia i ke ʻano.
• Hiki ke hoʻohana ʻia kēia paila no ka hana ʻana i nā meaʻai kakahiaka ketogenic ʻē aʻe? Hiki iā ʻoe ke hoʻohana i kēia ʻano meaʻai no ka hana ʻana i nā waffles, akā ʻaʻole hiki iā ʻoe ke hoʻohana ia mea no ka hana ʻana i nā meaʻai ʻē aʻe, e like me nā muffins a i ʻole crepes.

3 Pono Ola o keia Ketogenic Pancakes

ʻAʻole paha ʻoe e maʻa i ka pancakes maikaʻi iā ʻoe, akā he nui nā pono olakino o kēia meaʻai.

# 1: Hiki i ka palaoa ʻalemona a me ka stevia ke kaulike i nā pae kō koko

ʻO ka hoʻohana ʻana i ka palaoa ʻalemona ma mua o ka palaoa maʻamau i loko o kēia meaʻai e hoʻohaʻahaʻa i ka maʻi carbohydrate, ʻo ia ka nūhou maikaʻi no kou pae kō koko. Akā aia ʻelua mau meaʻai, ʻo nā ʻalemona a me ka stevia, maikaʻi loa i ka mālama ʻana i nā pae kōpaʻa koko.

ʻO nā ʻalemona kahi kumu nui o ka magnesium, he mineral e hiki ke kōkua i ka hoʻopaʻa ʻana i ke kō koko a me ka insulin ( ⁴ ). ʻO ka ʻoiaʻiʻo, ua hōʻike ʻia kahi haʻawina i ʻike ʻia ka maʻi maʻi type 2 i ka hoʻomaikaʻi ʻana i ka naʻau o ka insulin a me ka mana glucose ke hoʻohui ʻia me ka magnesium ( ⁵ ).

He haʻahaʻa ko Stevia papa kuhikuhi glycemic, no laila ʻaʻole ia e hoʻonui i kou pae glucose koko. ʻO kēia pani kō ʻono hoʻi e hoʻemi ana i ke kō o kāu pancakes.

# 2: Hiki i ka palaoa ʻalemona ke kōkua i ka hōʻemi ʻana i ka makemake

Hoʻopiha ʻia kēia mau pancakes keto maʻalahi me ka protein a loaʻa iā 5 grams o ka protein no ka pancake. Ua ʻike ʻia ʻo Protein ʻo ia ka macronutrient ʻoluʻolu loa, no laila e hoʻololi i ka ratio o ka carbohydrates i ka protein i loko o kēia ʻano meaʻai ʻo ia ka manaʻo e piha ʻoe i ka lōʻihi ( ⁶ ).

ʻAʻole ʻo ka protein wale nō ke kumu e hiki ai i kēia mau pancakes ke pale i kou ʻai. ʻO nā ʻalemona, kekahi o nā mea nui o kēia meaʻai, ua hōʻike ʻia e hōʻemi i ka ʻeha pōloli. Hōʻike ka noiʻi ʻana i ka ʻai ʻana i nā ʻalemona i hoʻemi i ka makemake e ʻai, e hana ana iā lākou i kahi meaʻai maikaʻi a makemake ʻia ( ⁷ ).

No ka mea, ʻo nā ʻalemona wale nō ka mea i loko o ka palaoa ʻalemona, ʻo ia hoʻi ka mea nui i loko o kēia pancakes, hiki i kēia meaʻai ke hoʻemi i kou makemake no nā hola ma hope o ka ʻai ʻana iā lākou.

# 3: Hiki i nā hua ke hoʻemi i kou pilikia o ka maʻi puʻuwai

Ua loaʻa i nā hua i kahi rap maikaʻi ʻole mai nā kaiāulu olakino. ʻO ka mea nui kēia ma muli o kona ʻano cholesterol, ka mea i manaʻo ʻia he maʻi puʻuwai.

Eia nō naʻe, ʻaʻole hōʻike ka noiʻi hou i ka pilina ma waena o ka ʻai hua manu a me ka maʻi puʻuwai a i ʻole ka hahau ( ⁸ ). ʻO ka ʻoiaʻiʻo, i nā haʻawina i hana ʻia i nā poʻe me ka maʻi maʻi type 2, ʻo ka ʻai ʻana i ka protein kiʻekiʻe, ka meaʻai haʻahaʻa-carbohydrate e komo pū ana nā hua i kōkua i ka hoʻomaikaʻi ʻana i ke kō koko a me nā pae lipid, nā biomarkers ʻelua o ka maʻi puʻuwai ( ⁹ ) ( ¹⁰ ).

Inā ʻai ʻoe i nā hua manu manuahi a i ʻole nā ​​hua omega-3, mai nā moa i hānai ʻia i ka aila iʻa a i ʻole nā ​​mea hoʻohui flax, hiki ke emi i kou pilikia o ka maʻi puʻuwai ( ¹¹ ).

E ʻoliʻoli i nā pancakes keto no kahi brunch kalapona haʻahaʻa

ʻO nā ʻano meaʻai haʻahaʻa haʻahaʻa maikaʻi e like me kēia e maʻalahi ka hahai ʻana i ka ʻai keto a me ke kaumaha ʻole. Inā ʻoe e ʻimi nei e hoʻokipa i kahi brunch hopena pule, ʻaʻole pono ʻoe e kaupalena iā ʻoe iho i ka lawelawe ʻana i ka ʻiʻo a me nā hua manu. Hiki iā ʻoe ke hāʻawi i kahi pā pancakes piha piha, piha me nā syrups haʻahaʻa haʻahaʻa stevia, nā hua hou, a me kalima huikau keto.

I ka manawa aʻe e paʻi ai kēlā mau ʻiʻini pancake iā ʻoe, ʻaʻole pono ʻoe e haʻalele i kāu meaʻai kaʻa haʻahaʻa no nā pancakes maʻamau. E ho'āʻo ʻoe i kēia mau pancakes a ʻike ʻoe i ka ʻokoʻa.

Pankeke Keto

ʻAʻohe kō, ʻaʻohe gluten a haʻahaʻa i nā kalapona. ʻO kēia nā pancakes keto maikaʻi loa no ka ʻai haʻahaʻa a i ʻole keto. Hana ʻia me ka palaoa ʻalemona a me ka palaoa niu a hoʻopaʻa ʻia me ka syrup me ke kō ʻole, e ʻono lākou e like me nā pancakes keto maikaʻi loa ma ka honua.

• Ka Hoʻomoe: 5 minutos.
• Ka manawa e kuke ai: 10 minutos.
• Huina manawa: 15 minutos.
• Nā Hana Hana: 10 pancakes.

Nā meaʻai

• 1 kīʻaha palaoa ʻalemona.
• 1 punetune o ka palaoa niu.
• 3 hua manu.
• ⅓ kīʻaha waiu momona ʻole o kāu koho.
• 1 ½ teaspoon ka pauka bakena.
• 1 punetune o ka stevia.
• ½ teaspoon o ke kinamona (ke koho).
• ʻO ka pāpaʻi a i ʻole ka lāʻau lāʻau ʻole e hamo i ka pā.

Nā kuhikuhi

1. E hoʻokuʻi i nā meaʻai a pau i loko o kahi pola nui. E kū no 5 mau minuke.
2. E hoʻomaʻamaʻa mua i kahi skillet nonstick nui ma luna o ka wela haʻahaʻa haʻahaʻa a kāpīpī me ka pata a i ʻole ka lāʻau nonstick.
3. E ninini i ¼ kīʻaha pancake i loko o ka skillet a e kuke no 2-3 mau minuke ma kēlā me kēia ʻaoʻao a hiki i ka ʻeleʻele gula.
4. E lawelawe me ka maple syrup, ka pata, a i ʻole ka pata niu ʻole.

Nutrition

• Nui ʻāpana: 1 pancake.
• Kālā: 96.
• Nā momona: 8 g.
• ʻAi-kaloli: 3 g (2 g upena).
• Kapua: 1 g.
• Pūnaewele: 5 g.

Hoʻopiliʻia nā Palabras: pancakes keto.