90-thib ob daim ntawv qhia keto qhob cij

Yog tias koj xav tias ua raws li kev noj zaub mov ketogenic txhais tau tias koj yuav tsum tso cov khoom zoo hauv lub neej, rov xav dua. Yog tias qhov no yog koj thawj zaug sim noj cov calories tsawg, qhob cij yog thawj qhov uas koj pib nco. Hmoov zoo, daim ntawv qhia qis carb 90-thib ob yuav zoo siab rau koj thiab yuav ua rau koj nyob ntawm txoj kev.

Siv nws los hloov cov qhaub cij cij, ci ci, lus Askiv muffins, lossis txawm li cas los xij. Thiab txij li nws tsuas yog siv 90 vib nas this hauv microwave, koj yuav xav ntxiv daim ntawv qhia qis carb keto no rau koj txoj haujlwm niaj hnub.

Cov nplua nuj, buttery mouthfeel yuav coj koj rov qab mus rau lub hnub qub zoo ntawm kev noj mov, yam tsis muaj qhov tshwm sim tom qab hauv cov ntshav qab zib thiab poob ntawm lub zog.

Lub khob cij microwaveable no tsuas muaj ob qhov carbs xwb, yog li koj tsis tas yuav txhawj xeeb txog koj cov carb suav.

Lub khob cij sai thiab yooj yim no yog:

• Maj mam.
• Fluffy.
• Kub.
• Npauj npaim.
• Qab Zib.
• Yog tsis muaj gluten.

Cov khoom xyaw tseem ceeb ntawm no 90-thib ob qhob cij yog:

• Almond hmoov.
• Haartus tubtxiv maj phaub.
• Qe.
• Butter lub ghee.

Cov khoom xyaw tsis xaiv:

• Ketogenic macadamia txiv ntoo butter, los hloov txiv laum huab xeeb.
• 1 pinch ntawm cinnamon
• 1 teaspoon ntsev los yog flaxseed.
• Noob rau bagel.
• Qej hmoov.
• 1 pinch ntawm ntsev.

3 Cov txiaj ntsig kev noj qab haus huv ntawm lub khob cij 90 thib ob

Tsis tas yuav muab cov qhob cij rau kev noj zaub mov keto. Cov qhob cij keto-phooj ywg no muaj ntau cov txiaj ntsig kev noj qab haus huv ua tsaug rau cov khoom xyaw zoo uas nws muaj.

# 1: Txhawb Kev Noj Qab Haus Huv Lub hlwb

Koj puas paub tias txawm tias gluten-dawb thiab paleo qhob cij tuaj yeem ua rau koj cov ntshav qab zib thiab ua rau lub zog poob qis?

Qhov no yog vim hais tias feem ntau ntawm cov qhob cij pom ntawm cov khw muag khoom noj khoom haus muaj cov carbohydrates siab thiab qis hauv hlwb-boosting rog. Yog li lawv tsis muaj qhov chaw ntawm kev noj zaub mov tsawg carb.

Hloov chaw, ua qhov no yooj yim keto qhob cij nrog almond hmoov, txiv maj phaub hmoov, thiab qe dawb. Tag nrho cov khoom xyaw no yuav ua rau koj cov ntshav qab zib kom ruaj khov thiab pab koj tshem tawm lub hlwb pos huab.

Qe paub zoo rau lawv cov ntsiab lus protein, tab sis qhov ntawd tsis yog lawv cov txiaj ntsig xwb. Qhov tseeb, qe yog lub zog noj zaub mov thaum nws los txog rau lub hlwb cov zaub mov.

Lawv yog ib qho chaw zoo ntawm choline, uas yog ib qho tseem ceeb rau lub hlwb kev loj hlob thiab kev ua haujlwm ( ¹ ).

Choline kuj txhawb kev xav thiab kev kawm ( ² ), uas ua rau nws yog ib qho tseem ceeb rau kev txawj ntse, tsis hais koj lub hnub nyoog li cas.

Tab sis tsis yog txhua yam: Qe kuj muaj ntau yam ntawm cov vitamins B, suav nrog folate, biotin, riboflavin, pantothenic acid, thiab B12. B vitamins tseem ceeb heev rau lub hlwb noj qab haus huv thiab kev loj hlob thoob plaws hauv koj lub neej ( ³ ).

Kev tshawb fawb qhia txog kev sib txuas ntawm B12 tsis muaj peev xwm thiab kev txawj ntse poob rau cov neeg laus ( ⁴ ). Koj tuaj yeem pab qeeb lub hlwb laus nrog ntau cov khoom noj uas muaj cov vitamins B zoo li qe.

Hais txog kev ua kom koj lub hlwb hluas, lwm yam khoom muaj nyob rau hauv ntau cov zaub mov keto yog almond hmoov, uas yog nplua nuj nyob rau hauv vitamin E. Vitamin E yog ib qho muaj zog antioxidant uas tau kawm txog nws cov txiaj ntsig zoo ntawm kev paub txog cov neeg mob Alzheimer's. ⁵ ) ( ⁶ ).

#2: Txhawb qhov muag kev noj qab haus huv

Cov khoom siv digital, teeb pom kev zoo, thiab txawm tias lub hnub - koj ob lub qhov muag tsis tu ncua. Txawm hais tias qhov chaw ntawm lub teeb xiav yuav zoo li tsis muaj kev zam, tseem muaj kev cia siab los cawm koj ob lub qhov muag.

Lutein thiab zeaxanthin yog phytochemicals uas muab cov txiv hmab txiv ntoo thiab zaub lawv cov xim daj thiab txiv kab ntxwv. Koj tuaj yeem pom lawv nyob rau hauv ntau hauv qe yolks.

Lutein thiab zeaxanthin yog cov muaj zog antioxidants uas pab tiv thaiv koj lub cev tiv thaiv dawb radicals. Ntau cov dawb radicals ntau dhau tuaj yeem ua rau cell puas tsuaj uas ua rau cov kab mob xws li mob qog noj ntshav thiab hnub nyoog txog kev paub txog kev poob qis.

Tab sis lutein thiab zeaxanthin yog tshwj xeeb tshaj yog zoo rau lub qhov muag ( ⁷ ).

Lawv tsis tsuas yog tiv thaiv koj ob lub qhov muag ntawm lub teeb puas los ntawm kev lim dej xiav ( ⁸ ), tab sis kuj tseem tuaj yeem pab tiv thaiv lawv ntawm cov hnub nyoog ntsig txog kab mob qhov muag xws li macular degeneration thiab cataracts ( ⁹ ) ( ¹⁰ ) ( ¹¹ ).

Qe kuj tseem muaj bioavailable incredibly, yog li tsis tsuas yog koj yuav tau txais ib koob tshuaj antioxidants, tab sis koj kuj yuav tau txais ib koob tshuaj uas koj lub cev nqus tau thiab siv ( ¹² ).

Kev noj qe ib hnub nce qib ntawm lutein thiab zeaxanthin ( ¹³ ). Thiab qhov ntawd tsuas yog ib feem ntawm lub khob cij 90 thib ob.

#3: Txhawb kev tiv thaiv kab mob

Yog tias koj nkees tas li los yog ib txwm muaj khaub thuas, koj lub cev tiv thaiv kab mob yuav xav tau kev txhawb nqa.

Hmoov zoo, koj tsis tas yuav siv nyiaj ntau pua nyiaj rau cov tshuaj ntxiv thaum koj muaj cov khoom noj muaj txiaj ntsig zoo ntawm tes.

Txiv maj phaub yog ib qho khoom noj zoo tshaj plaws rau kev tiv thaiv kab mob.

Txiv maj phaub roj tshwj xeeb yog paub los tua cov kab mob txaus ntshai thiab rau nws cov tshuaj tiv thaiv kab mob ( ¹⁴ ) ( ¹⁵ ).

Txiv maj phaub kuj muaj nplua nuj nyob rau hauv nruab nrab saw triglycerides (MCTs), uas tau kawm txog lawv cov peev xwm tiv thaiv qog noj ntshav ( ¹⁶ ).

Almonds yog lwm cov khoom noj uas txhawb kev tiv thaiv kab mob ua tsaug rau nws cov ntsiab lus manganese. Manganese txhawb kev tsim cov tshuaj muaj zog antioxidant hu ua SOD (superoxide dismutase) uas tiv thaiv cov chaw tsim hluav taws xob hauv koj lub hlwb, tseem hu ua mitochondria. [¹⁷].

Mitochondria pab hloov cov zaub mov koj noj rau hauv lub zog uas koj lub cev siv los ua haujlwm. Thaum koj lub mitochondria tsis ua haujlwm zoo, koj yuav nkees, qaug zog, thiab tsis tshua muaj peev xwm tua kab mob thiab kab mob.

Cov vitamin E hauv almonds kuj tau pom tias txhawb kev tiv thaiv kab mob, tshwj xeeb tshaj yog rau cov neeg laus ( ¹⁸ ) ( ¹⁹ ). Qhov no muaj zog antioxidant ua haujlwm los tiv thaiv thiab nce kev sib txuas lus ntawm koj lub hlwb thiab txhawb kev tiv thaiv kab mob los ntawm kev tawm tsam cov kab mob thiab cov kab mob ( ²⁰ ).

Almond hmoov kuj tseem yog qhov zoo tshaj plaws ntawm kev noj haus fiber ntau, protein, thiab cov rog monounsaturated, nrog rau cov carbohydrates tsawg.

Tsis phem rau ib daim ntawm ketogenic almond hmoov nplej!

Daim ntawv qhia zaub mov uas tsis muaj carb no paub tseeb tias yuav raug ntaus hauv koj lub tsev thiab paub tseeb tias yuav dhau los ua koj txoj kev xaiv thaum craving sandwich. Siv nws rau koj nyiam qe noj tshais qhaub cij, drizzle nws nrog txiv roj roj thiab hiav txwv ntsev, los yog ua kom ceev ceev ua ntej ua hauj lwm thaum sawv ntxov noj thaum nruab hnub.

Tsuas yog tso rau hauv lub toaster thiab ntxiv koj nyiam cheddar lossis cream cheese rau saum. Los yog tej zaum, sim nrog qhov no qab avocado pesto sauce. Nws yuav yooj yim dhau los ua ib qho ntawm koj nyiam cov zaub mov uas tsis muaj carb.

90 ob ci

Qhov no 90-thib ob keto qhob cij yog ceev thiab npaj hauv lub microwave hauv vib nas this xwb. Tsuas yog ob peb yam khoom xyaw yooj yim, almond hmoov, qe, thiab butter, koj yuav txaus siab rau koj cov cheese thaum sawv ntxov thiab ci tsis muaj sijhawm.

• Lub sijhawm tag nrho: 5 minutos.
• Kev Ua Tau: 1 qob
• Qeb: Neeg Asmeskas.

Cov khoom xyaw

• 2 tablespoons almond hmoov.
• 1/2 tablespoon ntawm txiv maj phaub hmoov.
• 1/4 teaspoon ci hmoov.
• 1 lub qe.
• 1/2 tablespoon ntawm melted butter los yog ghee.
• 1 tablespoon ntawm unsweetened mis nyuj ntawm koj xaiv.

Lus Qhia

1. Sib tov tag nrho cov khoom xyaw rau hauv ib lub tais me me thiab tuav kom txog thaum tus.
2. Roj rau 8 × 8 cm / 3 × 3-nti microwave-zoo iav tais los yog lauj kaub nrog butter, ghee, los yog txiv maj phaub roj.
3. Ncuav qhov sib tov rau hauv lub tais zoo greased los yog pwm thiab microwave rau siab rau 90 vib nas this.
4. Ua tib zoo tshem lub khob cij los ntawm lub khob iav los yog pwm.
5. Txiav lub khob cij, ci nws, thiab yaj lub butter rau saum, yog tias xav tau.

Ceeb toom

Yog tias koj tsis muaj lub microwave los yog tsis nyiam siv nws, sim kib lub batter nrog me ntsis butter, ghee, los yog txiv maj phaub roj hauv lub lauj kaub. Daim ntawv qhia yog tib yam. Nws siv tib lub sijhawm npaj, thiab nws yooj yim li, tsuas yog koj yuav muaj qhov sib txawv me ntsis thiab lub sijhawm ua noj.

Khoom noj khoom haus

• Qhov loj me: 1 qob
• Cov calories: 217.
• Cov rog: 18 g.
• Carbohydrates: 5 g (2 g net carbs).
• Fiber ntau: 3 g.
• Cov protein ntau: 10 g.

Keywords: 90 thib ob keto qhob cij.