Keto qhob cij daim ntawv qhia ua nrog cov khoom xyaw yooj yim

Yog tias koj ua raws a ketogenic kev noj haus zoo, tej zaum koj yuav xav tias khob cij tawm ntawm koj cov pluas noj.

Ib daim ntawm qhob cij dawb muaj 15 grams ntawm tag nrho cov carbohydrates thiab yuav luag tsis muaj fiber ntau ( ¹ ). Txawm tias tag nrho cov nplej nplej, txawm hais tias nws muaj ntau cov protein thiab fiber ntau, yog ua los ntawm 67% carbohydrates ( ² ). Ntawm cov khoom noj ketogenic, carbohydrates feem ntau tsuas yog suav txog 5-10% ntawm tag nrho cov calories. Rau ntau tus neeg, qhov ntawd yog nyob ib ncig ntawm 20 mus rau 50 grams tauj ib hnub. Cov rog thiab cov protein yuav tsum ua 70-80% thiab 20-25% ntawm tag nrho cov calories, feem.

Hauv lwm lo lus, ib qho qhaub cij, nrog ob daim khob cij dawb, yuav tshem tawm tag nrho cov carbohydrates uas koj tuaj yeem noj hauv ib hnub.

Yog tias koj tab tom sim ua kom koj cov carb suav qis, lub khw muag khoom noj yuav tsis tawm ntawm koj cov khoom noj. Txawm li cas los xij, nrog lwm cov gluten-dawb hmoov zoo li txiv maj phaub hmoov thiab almond hmoov ua nrov dua, muaj ntau cov zaub mov uas tsis muaj carb cij muaj.

Cov qhob cij keto no tsis tshua muaj carb thiab ntim nrog cov rog noj qab haus huv. Nrog tsuas yog 5 grams ntawm cov carbs ib daim, xya cov khoom xyaw, thiab 7 grams protein, daim ntawv qhia no yuav txaus siab rau cov carb craving thaum ua rau koj mus. ketosis.

Yam koj xav tau los ua keto almond hmoov nplej

Ntau daim ntawv qhia zaub mov keto lossis paleo muaj ntau yam khoom xyaw nyuaj, xws li psyllium husk hmoov lossis flaxseed hmoov. Luckily rau koj, daim ntawv qhia no muaj cov khoom xyaw yooj yim hauv qab no:

• Avocado roj (Koj tuaj yeem hloov nws rau txiv roj roj).
• Almond hmoov.
• Cov qe loj.
• Himalayan hiav txwv ntsev.
• Baking hmoov.
• Poppy noob.

Koj tseem yuav xav tau ib rab diav tes, daim ntawv greaseproof, thiab lub lauj kaub tais diav. Tsis tas yuav tsum muaj cov khoom noj processor.

Cov txiaj ntsig ntawm ci nrog almond hmoov

Almond hmoov yog cov khoom xyaw uas txhua tus neeg ua mov ci keto yuav tsum muaj hauv Tshuag hauv lawv chav ua noj. Nws yog qhov nrov heev hauv gluten-dawb thiab ketogenic ua noj vim nws muaj ntau yam. Koj tuaj yeem siv nws hauv ntau hom zaub mov keto, suav nrog ncuav qab zib, ncuav mog qab zib thiab txawm hnub yug ncuav mog qab zib .

Qhov tsuas muaj nyob rau hauv almond hmoov yog tag nrho almonds, av tsis muaj daim tawv nqaij. Ib khob muaj 24 grams protein, 56 grams roj, thiab 12 grams fiber ( ³ ). Nws tseem yog ib qho chaw zoo ntawm calcium, tooj liab, magnesium, thiab hlau. Ib khob muaj 24% ntawm koj cov txiaj ntsig niaj hnub rau cov hlau, feem ntau cov zaub mov tsis txaus thiab qhov tsis muaj uas yog qhov ua rau muaj ntshav qab zib ntau ( ⁴ ).

Vim muaj cov ntsiab lus ntawm fiber ntau thiab cov rog noj qab haus huv, almonds ntseeg tau tias muaj txiaj ntsig zoo rau cov hlab plawv thiab txo qis kev pheej hmoo ntawm ntshav qab zib. Lawv kuj pab txo qhov mob thiab oxidative kev nyuaj siab ( ⁵ ).

Cov txiaj ntsig kev noj qab haus huv ntawm avocado roj

Avocados yog tib yam txiv hmab txiv ntoo uas koj tuaj yeem txaus siab rau hauv kev nplua nuj ntawm cov khoom noj ketogenic. Avocados tau ntim nrog cov zaub mov fiber ntau, potassium, thiab magnesium. Lawv kuj muaj cov vitamins A, C, E, K, thiab B. Hauv qee qhov kev tshawb fawb, avocados tau pom tias pab txhawb kev mob plawv, tswj qhov hnyav, thiab kev laus noj qab haus huv ( ⁶ ).

Avocados yog tsim los ntawm 71% monounsaturated fatty acids, 13% polyunsaturated fatty acids, thiab 16% saturated fatty acids ( ⁷ ).

Avocado roj yog ib qho ntawm ob peb lub ntuj tsim muaj nyob hauv cov tshuaj beta-sitosterol. Beta-sitosterol yog phytosterol uas tau pom tias inhibit qhov kev faib ntawm cov qog nqaij hlav cancer ( ⁸ ).

Ib qho txiaj ntsig tseem ceeb tshaj plaws ntawm kev ntxiv avocado roj rau cov tais diav sib txawv yog nws lub peev xwm los ua kom muaj kev nqus ntawm lwm cov as-ham. Qhov sib ntxiv ntawm cov rog, tshwj xeeb yog avocado roj, txhim kho thiab nce kev nqus ntawm carotenoids, tseem ceeb antioxidants, hauv lwm cov khoom noj ( ⁹ ).

Daim ntawv ceeb toom: Yog tias koj tsis tuaj yeem nrhiav avocado roj ntawm koj lub khw muag khoom noj hauv zos, cov roj txiv roj yuav ua haujlwm zoo ib yam thiab nws kuj muaj cov roj noj qab haus huv. Qhov sib xws ntawm lub khob noom cookie yuav tsum zoo ib yam txawm tias koj siv roj txiv roj lossis avocado roj.

Cov txiaj ntsig kev noj qab haus huv ntawm cov qe

Cov qhob cij keto no muaj tsib lub qe loj hauv ib lub loaf. Qe muaj ib qho ntawm cov calories qis tshaj plaws thiab qhov ntom ntom ntawm cov zaub mov ( ¹⁰ ). Lawv yog ib qhov zoo ntawm cov protein, rog thiab micronutrients uas muaj txiaj ntsig zoo rau koj txoj kev noj qab haus huv. Ib lub qe loj tsuas muaj 71 calories thiab muaj ntau dua 6 grams ntawm cov protein thiab tsawg dua ib gram ntawm cov rog. Nws yog qhov zoo ntawm vitamin A, riboflavin, vitamin B12, phosphorus, thiab selenium ( ¹¹ ).

Qe ib zaug tau txais qhov phem rap vim yog cov roj cholesterol siab. Qhov no ua rau ntau tus neeg noj cov qe dawb xwb, txawm tias lub qe qe muaj cov khoom noj muaj txiaj ntsig tshaj plaws. Kev tshawb fawb tshiab qhia tau hais tias cov qe nce cov roj cholesterol zoo (HDL), tsis yog cov roj (cholesterol) phem ( ¹² ). Tsis tas li ntawd, kev tshawb fawb tau pom tias cov qe tsis cuam tshuam nrog kev loj hlob ntawm cov kab mob plawv ( ¹³ ).

Qe yolks thiab dawb yog ntim nrog antioxidants. Ntau lub qe proteins, xws li ovalbumin, ovotransferrin, thiab phosvitin, thiab qe lipids, xws li phospholipids, muaj cov khoom antioxidant [¹⁴].

Qhov zoo tshaj plaws keto qhob cij daim ntawv qhia

Lwm zaus koj muaj kev ntshaw rau cov qhob cij tshiab, sim ua daim ntawv qhia no. Nws yuav siv li 10 feeb ntawm lub sij hawm npaj thiab 40 feeb los ci, los yog kom txog thaum lub crust yog golden xim av. Feem ntau, koj tuaj yeem npaj nws hauv lub sijhawm tag nrho ntawm 50 feeb.

Cov qhob cij tsis muaj gluten no tuaj yeem nyiam noj tshais, pluas su, lossis noj hmo. Txiav nws thiab ua hauj lwm nrog melted butter, Fry nws rau tag kis sawv ntxov ntawm Fabkis txoj ci ci, los yog sab saum toj nrog smoked salmon thiab cream cheese rau cov zaub mov uas tsis muaj carb. Yog tias koj muaj cov khoom seem, cia li npog lawv thiab khaws cia rau tsib hnub.

Keto almond hmoov nplej

Koj tsis tas yuav txiav cov qhob cij thaum noj zaub mov keto. Daim ntawv qhia keto qhob cij no yog ib txoj hauv kev zoo los sau, tab sis tseem xyuas kom koj nyob hauv ketosis.

• Lub sijhawm ua noj: 40 minutos.
• Lub sijhawm tag nrho: 40 minutos.
• Kev Ua Tau: 1 bar (txog 14 daim).
• Qeb: Pib
• Chav ua noj: Neeg Asmeskas.

Cov khoom xyaw

• 2 khob ntawm finely av almond hmoov, blanched almonds.
• 2 teaspoons ntawm ci hmoov.
• 1/2 teaspoon ntawm nplua Himalayan ntsev.
• 1/2 khob roj txiv roj los yog avocado roj.
• 1/2 khob dej lim.
• 5 lub qe loj.
• 1 tablespoon ntawm poppy noob.

Lus Qhia

Koj yuav xav tau ib lub tes tov khoom, lub lauj kaub loaf, thiab daim ntawv greaseproof..

1. Preheat qhov cub kom 205º C / 400º F. Npog lub lauj kaub nrog greaseproof ntawv.
2. Nyob rau hauv ib lub tais loj, muab cov hmoov nplej almond, ci hmoov, thiab ntsev.
3. Thaum tseem sib tov, drizzle avocado roj kom txog thaum lub khob noom cookie crumbly. Ua ib lub qhov dej los yog qhov me me hauv lub khob noom cookie.
4. Qhib cov qe hauv lub qhov dej. Ntxiv cov dej thiab tuav txhua yam ua ke, ua cov voj voog me me nrog koj cov khoom sib tov hauv cov qe kom txog thaum lawv yellowish thiab frothy. Tom qab ntawd pib ua lub voj voog loj dua kom sib xyaw cov hmoov nplej almond sib tov. Cia sib tov zoo li no kom txog thaum nws zoo li pancake batter. Mos, lub teeb thiab tuab.
5. Ncuav qhov sib tov rau hauv lub lauj kaub tais diav, siv spatula ntxiv txhua yam. Sprinkle poppy noob rau saum. Ci rau 40 feeb ntawm qhov chaw khib. Nws yuav nyuaj rau qhov kov, tsa thiab kub thaum ua tiav.
6. Tshem tawm ntawm qhov cub thiab cia nws so rau 30 feeb kom txias. Tom qab ntawd unmold thiab txiav mus rau hauv slices.
7. Khaws rau hauv ib lub thawv airtight hauv lub tub yees li 5 hnub.

Khoom noj khoom haus

• Qhov loj me: ib feem.
• Cov calories: 227.
• Cov rog: 21 g.
• Carbohydrates: 4 g.
• Fiber ntau: 2 g.
• Cov protein ntau: 7 g.

Keywords: keto almond hmoov nplej.