Koj puas xav noj mov ntau? Tsis txhob txhawj, koj tsis nyob ib leeg.
Vim tias kev noj zaub mov ketogenic txhais tau tias noj tsawg dua carbs, koj yuav tau hais lus zoo thiab tu siab rau koj cov zaub mov uas nyiam carbohydrate-laden, nrog rau cov qhob cij.
Tab sis tam sim no koj tuaj yeem noj mov ntxiv.
Txawm hais tias cov qhob cij uas tsis muaj carb yuav zoo li oxymoron, koj tseem muaj sij hawm los hloov qhov kev xav, thiab qhov ntawd yog raws nraim li daim ntawv qhia no rau. Fluffy thiab qab, lub khob cij huab no, qee zaum hu ua Oopsie qhob cij, muaj tsuas yog 0,4 grams ntawm carbohydrates, ua rau nws hloov zoo meej rau koj nyiam burger bun lossis qhaub cij.
Tsis tsuas yog huab mov ci ketogenic, nws tau ntim nrog cov rog thiab cov protein, qhov twg feem ntau ntawm calories yuav tsum tau los ntawm. Nrog tsuas yog plaub cov khoom xyaw thiab lub sijhawm ua noj tsuas yog ib nrab teev, qhov no yog ib daim ntawv qhia zoo rau txhua tus ntawm cov khoom noj uas tsis muaj carb.
Ntxiv rau, lub khob cij keto no muaj ob peb yam kev noj qab haus huv zoo li cov protein, cov rog noj qab haus huv, thiab ntau lwm yam khoom noj. Zoo dua, nws pab tawm tsam carb cravings, tso cai rau koj txaus siab rau cov zaub mov koj nyiam thaum nyob hauv ketosis.
Txawm hais tias nws yog thawj zaug lossis zaum thib kaum koj tau ua cov ncuav ci zoo li no, daim ntawv qhia yooj yim no yuav yog ib qho ntawm koj nyiam. Thiab nws tsis muaj hmoov nplej, tsis yog hmoov nplej almond. Nws tsuas yog qe dawb sib tov uas koj ci.
Cov txiaj ntsig ntawm Keto cloud bread
- Muaj tsawg dua ib gram ntawm cov carbohydrates.
- Nws yog loaded nrog noj qab nyob zoo saturated rog.
- Tsis xav tau sweeteners.
- Nws yog ib qho kev hloov zoo rau lwm cov khoom noj uas koj yuav tau txiav tawm.
- Nws tsis muaj gluten.
Lwm qhov txiaj ntsig ntxiv yog tias nws yooj yim kawg nkaus ua. Koj tsuas yog xav tau peb lub qe loj, chav tsev kub softened cream cheese, cream ntawm tartar, ntsev, greaseproof ntawv, thiab ib daim ntawv ci. Huab qhob cij xav tau tsuas yog 10 feeb ntawm lub sijhawm npaj thiab 30 feeb hauv qhov cub, tag nrho lub sijhawm ntawm 40 feeb tsis yog ntau kom txaus siab rau cov ncuav qab zib.
Muaj tsawg dua ib gram ntawm cov carbohydrates
Cov qhob cij no tsis yog lub teeb, airy thiab zoo kawg nkaus qab, tab sis nws muaj tsawg tshaj li ib nrab ib gram ntawm tsis muaj carbs. Txhawm rau nyob hauv ketosis, tib neeg feem ntau nruab nrab ntawm 20 thiab 50 grams ntawm cov carbohydrates ib hnub. Nrog ib daim ntawm cov qhob cij dawb, uas muaj 20 grams carbohydratesQhov no feem ntau txhais tau hais tias hais lus zoo rau ketosis ib pliag.
Txawm hais tias lub khob cij huab no tsis muaj carb-dawb kiag li, nws zoo nkauj ze.
Ntau tshaj li ib nrab ntawm cov calories hauv txhua daim yog los ntawm cov rog. Protein ua rau li 40% ntawm koj cov calories tag nrho thiab carbohydrates tsawg dua 10%.
Txawm tias koj yuav xav tau tshawb xyuas koj cov qib ketone Txhawm rau kom paub koj tus kheej cov mis rau nkag mus rau ketosis, txoj cai zoo ntawm tus ntiv tes xoo yog 60% rog thiab 35% protein, nrog tag nrho cov carbohydrates nyob ib ncig ntawm 5%.
Nws yog loaded nrog noj qab nyob zoo saturated rog
Qhov zais cia rau keto huab qhob cij yog cais cov qe qe ntawm cov dawb. Thaum koj tuav lub qe dawb ntawm kev kub ceev, nws tsim lub siab tawv zoo li lub meringue, muab lub teeb, huab zoo li kev ntxhib los mos thaum ci.
Ntawm qhov tod tes, sib txuas cov cheese nrog cov qe qe sib xyaw yog dab tsi muab huab mov ci xws li noj qab haus huv ntawm cov roj saturated.
Yav tas los nws tau txiav txim siab tias cov rog nyeem tsis noj qab nyob zoo, tab sis tam sim no suav hais tias muaj peev xwm thim rov qab thiab muaj peev xwm tiv thaiv qee yam kab mob ntev, nrog rau kev txhim kho lub plawv tag nrho ( 1 ).
Txawm hais tias cov roj saturated tau txuas nrog cov roj cholesterol ntau dua thiab muaj kev pheej hmoo ntawm kab mob plawv yav dhau los, kev tshawb fawb tsis ntev los no qhia tau tias cov kev tshawb fawb no muaj ntau yam tsis zoo ( 2 ). Qhov tseeb, tom qab muaj kev tsis sib haum xeeb Xya Lub Tebchaws Kawm ntawm xyoo 1970s ( 3 ), uas inadvertently coj mus rau defamation ntawm saturated fats los ntawm American Heart Association, American noj ntawm tag nrho cov hom rog tau txo los ntawm 25%. Lub caij no, kev rog rog hauv Tebchaws Meskas tau nce ob npaug rau tib lub sijhawm.
Yog li nws yog qhov tseeb tias qee yam tsis tau ntxiv.
Niaj hnub no, lub tswv yim yog tias nws yog qab zib thiab carbohydrates, tsis rog, uas ua rau mob, hormonal tsis txaus, thiab rog. Txo cov carbohydrates thiab ua kom koj noj cov rog noj qab haus huv tuaj yeem ua rau lub plawv noj qab nyob zoo, ntawm lwm cov txiaj ntsig kev noj qab haus huv.
Lub hauv paus tseem ceeb ntawm cov roj saturated yog butter, nyom noj nqaij liabQhov txiv maj phaub roj, lub qe, xibtes roj thiab cocoa butter.
Tsis xav tau sweeteners
Ib qho kev xav tsis zoo txog huab cua yog tias koj yuav tsum ua kom qab zib nrog cov piam thaj hloov, xws li stevia lossis zib ntab. Qee qhov kev lees paub huab cua rau qhov no yog vim li cas, sib cav tias "qab zib yog qab zib" thiab qhov ntawd, tib neeg yuav zoo dua noj mov tiag tiag.
Tab sis nws yog cream cheese, tsis yog cov khoom qab zib, uas muab huab cij nws cov tsw qab. Tsis muaj sweeteners pom hauv daim ntawv qhia no. Lwm yam kev hloov pauv ntawm daim ntawv qhia yuav hu rau qaub cream, Greek yogurt los yog tsev cheese es tsis txhob cream cheese, los yog ci hmoov es tsis txhob cream ntawm tartar. Txawm hais tias koj xaiv los npaj nws li cas, cov khoom qab zib ntxiv yog xaiv tau thiab tsis tsim nyog.
Yog tias koj xaiv ntxiv cov khoom qab zib, koj tuaj yeem xav txog huab cua ua cov khoom qab zib qis, zoo li cov ncuav qab zib luv luv. Nco ntsoov siv a keto-phooj ywg sweetener, thiab xaiv cov khoom qab zib uas muaj qhov cuam tshuam tsawg tshaj plaws ntawm cov ntshav qab zib, xws li stevia.
Nws siv sijhawm tsawg dua ib teev los ua
Ib qho zoo tshaj plaws ntawm daim ntawv qhia no yog nws ua sai npaum li cas. Txij thaum pib ua kom tiav, nws tsuas siv li 45 feeb xwb, nrog rau feem ntau ntawm koj lub qhov cub ua haujlwm. Txij li thaum nws yooj yim heev los ua, xav txog kev ua ib pawg loj. Txoj kev no koj tuaj yeem siv nws txhua lub lim tiam rau noj su lossis khoom noj txom ncauj.
Kev ceeb toom ceev txog mis nyuj
Yog lawm, cov khoom noj mis nyuj muaj qee cov piam thaj (lactose), tab sis cov cheese cheese qis dua lactose dua li lwm cov khoom siv mis nyuj, ua rau nws yog keto-phooj ywg noj mis.
Thaum koj yuav cov khoom xyaw rau huab khob cij, txiav txim siab yog. Yog tias ua tau, xaiv cov khoom noj uas muaj rog rog rog.
Txawm hais tias organic pastured mis nyuj tuaj yeem kim dua li cov khoom lag luam, nws tsim nyog. Cov khoom no muaj ntau dua ntawm CLA thiab omega-3 fatty acids, uas pab txhawb kev poob phaus thiab ua kom cov leeg muaj zog ( 4 ).
Nws yog ib qho kev hloov zoo rau lwm yam khoom noj uas koj yuav tau tshem tawm
Nws yog ib txwm muaj kev ntshaw rau cov khoom noj uas koj nyiam xws li pizza, hamburgers, thiab qhaub cij. Yog tias koj nyob hauv kev noj zaub mov keto, tus yuam sij yog nrhiav qhov sib xws, tsis muaj keto hloov pauv rau cov qhob cij nyiam koj nco.
Keto zaub mov tswv yim siv huab mov
Tshawb xyuas cov kev lom zem thiab cua no los siv huab cua hauv cov pluas su, khoom noj txom ncauj, thiab noj mov keto.
Keto burgers thiab qhaub cij
Thaum koj xav tau cov qhob cij qhaub cij, siv lub khob cij huab. Koj tuaj yeem sab saum toj nrog mayo thiab nqaij npuas kib rau keto BLT qhaub cij.
Huab qhob cij kuj tseem muaj qhov tsis tshua muaj carb hloov rau hamburger bun qhob cij.
Keto pizzas
Hloov cov pepperoni pizza nrog no flatbread. Tsuas yog sab saum toj nrog lws suav sauce thiab mozzarella. Tom qab ntawd koj tuaj yeem ci hauv qhov cub lossis cia cov cheese yaj hauv qhov cub toaster. Nws yuav saj amazing!
Keto taco chips
Muaj ntau ntau yam uas koj tuaj yeem muab tso rau hauv lub khob cij huab no uas nws yuav ua rau koj nco txog tortillas.
Do hauv qee lub qe loj thiab chorizo rau noj tshais taco uas yuav tsis ua rau koj tawm ntawm ketosis.
Ua raws li kev noj haus ketogenic yuav tsum muaj kev lom zem. Kev noj haus keto pab nrog kev poob phaus, kev puas siab puas ntsws, thiab ntau yam lwm cov txiaj ntsig. Txawm li cas los xij, qhov txiaj ntsig loj tshaj plaws ntawm kev noj haus ketogenic yog tias nws ua rau koj zoo siab.
Thiab kev xav zoo yuav tsum tsis txhob tshem tawm cov khoom noj uas koj nyiam heev ntawm koj cov pluas noj.
Nws yog qhov zoo tiag tiag kom txaus siab rau cov khoom qab zib keto txhua lub sijhawm tam sim no thiab tom qab ntawd, txawm tias a cheesecake lossis a khob cij ua ncuavTab sis qee zaum qhov koj nco tshaj plaws yog qhob cij.
Thiab tam sim no, nrog rau daim ntawv qhia no, koj tuaj yeem txaus siab rau nws hauv tsawg dua plaub caug feeb.
4 Cov khoom xyaw Ketogenic Cloud Bread
Qhov no low carb cloud bread, tseem hu ua "oopsie bread," tsuas muaj plaub cov khoom xyaw, yog keto-phooj ywg, thiab muaj tsawg tshaj li ib nrab ib gram ntawm net carbs.
- Lub Sijhawm Npaj: 10 minutos.
- Lub sij hawm ua noj: 30 minutos.
- Lub sijhawm tag nrho: 40 minutos.
- Kev Ua Tau: 10 daim.
- Qeb: Noj tshais.
- Chav ua noj: Neeg Asmeskas.
Cov khoom xyaw
- 3 qe, ntawm chav tsev kub.
- 3 tablespoons softened cream cheese.
- 1/4 teaspoon cream ntawm tartar.
- 1/4 me nyuam ntsev ntsev
- 1 tablespoon ntawm unflavored whey protein hmoov (yeem).
Lus Qhia
- Preheat qhov cub kom 150º C / 300º F thiab npog ob daim ntawv ci nrog daim ntawv greaseproof.
- Ua tib zoo cais cov qe dawb los ntawm yolks. Muab cov dawb tso rau hauv ib lub tais thiab cov yolks nyob rau lwm qhov.
- Nyob rau hauv lub tais ntawm qe yolks, ntxiv qaub cream cheese thiab sib tov nrog ib tug tes tov kom txog thaum zoo sib tov.
- Nyob rau hauv lub tais ntawm qe dawb, ntxiv cream ntawm tartar thiab ntsev. Siv ib lub tes tov khoom, sib tov rau ntawm kev kub ceev kom txog thaum lub siab tawv tawv.
- Siv spatula los yog diav maj mam ntxiv cov qe sib tov rau cov qe dawb thiab sib tov maj mam kom txog thaum tsis muaj cov kab dawb.
- Diav sib tov rau hauv daim ntawv npaj 1,25-1,90 nti siab thiab li 0,5 nti sib nrug.
- Ci nyob rau hauv nruab nrab khib ntawm qhov cub rau 30 feeb, kom txog thaum lub sab saum toj yog maj mam browned.
- Cia txias, lawv yuav zoo li flake yog tias koj noj lawv ncaj nraim ntawm qhov cub, thiab txaus siab rau.
Khoom noj khoom haus
- Qhov loj me: 1 qob.
- Cov calories: 35.
- Cov rog: 2.8 g.
- Carbohydrates: 0,4 g.
- Cov protein ntau: 2,2 g.
Keywords: low carb cloud bread.